The National Institute of Neurological Disorders and Stroke estimates that more than 60 million people in the United States suffer from long-term insomnia.The inability to fall or stay asleep can lead to fatigue, impaired memory, irritability, problems concentrating and depression. Kava has a long history of use in treating insomnia and fatigue, but it is also associated with severe health risks.
Basics
Piper methysticum is a shrub common to the Pacific Islands, where inhabitants dry the roots to make kava, a ceremonial drink used at religious celebrations and social gatherings. "Botanical Dietary Supplements: Quality, Safety and Efficacy" by Gail B. Mahady, Harry Hong Sang Fong and Norman R. Farnsworth claims that kava gained popularity as a sleep aid in Europe after a German pharmacologist named H.J. Meyer identified the chemical compounds responsible for kava's psychotropic effects in the 1960s.
Other names for kava include kao, kava-kava, kawa pepper, intoxicating
pepper, ava and ava root.
Function
Kava's efficacy as a sleep aid is based on tradition and theory rather than scientific fact, according to the U.S. National Library of Medicine and the National Institutes of Health. Kava is composed of chemicals called kavalactones that act as muscle relaxers. Their mood-altering effects on the limbic system promote sleep.
Dosages
Speak to a health care professional for advice on whether kava is right for you, and on how much kava is safe for you to take. Dosage information here is general and not intended as a recommendation or advice. The regulation of herbal supplements like kava is not as rigorous as the regulation for pharmaceutical drugs. The ingredients and formula may change depending on which brand of kava you choose.
For kava in dried root form, a typical dosage is 2 to 4 g boiled in water, taken three times a day. For standardized dosages that contain 30 to 70 percent kavalactones, 150 to 300 mg taken one to three times every day is common. The full effects of kava may not become apparent for four weeks. Taking kava for longer than three months at a time isn't safe without a rest period of at least two weeks.
Side Effects
Taking kava causes severe health risks: liver toxicity, liver failure and even death. Other liver-related ailments may occur, such as cirrhosis and hepatitis. Kidney damage, pulmonary hypertension and bloody urine are additional serious side effects of kava. Less serious side effects include hair loss, contact dermatitis, dizziness, intestinal upset, tremors and restlessness. The long-term use of kava turns skin yellow, dry and flaky.
If you are pregnant, nursing, have liver problems or are on antidepressants, avoid kava.
Considerations
The risks associated with kava supplements are high, and scientific proof of their usefulness in treating insomnia is inconclusive. Consider alternative treatments. Practicing good sleep hygiene--eating healthy, well-balanced meals; avoiding alcohol and caffeine; getting exercise; rising and going to bed at regular times--is a healthy alternative that requires no drugs. Other options include chamomile tea, acupuncture and aromatherapy.
References
- National Institute of Neurological Disorders: Brain Basics: Understanding Sleep
- American Sleep Association: Insomnia
- "Botanical Dietary Supplements: Quality, Safety and Efficacy"; Gail B. Mahady, Harry Hong Sang Fong, Norman R. Farnsworth; 2001
- Medline Plus: Kava (Piper Methysticum G. Forst)
- University of Maryland Medical Center: Kava Kava
