Main image courtesy of Root of Happiness.
If you’ve been looking for natural alternatives to help you reduce stress and anxiety, chances are you’ve come across kava. This plant is a member of the pepper family, and is native to the Pacific Islands. The local cultures there have used kava for hundreds of years as a part of their ceremonial traditions. The kava root was traditionally chewed and spit out, but today, it is usually crushed by hand, ground into a paste, and then mixed with coconut milk to drink.
But why are we hearing so much about this plant remedy now, what are the benefits of adding kava to your routine, and is it possible to take it along with magnesium supplements? Glad you asked, because in today’s article we’re going to cover:
- What kava is and how it affects your body
- Whether you can take kava and magnesium together
- If kava is safe to take daily
- Why you might want to take magnesium supplements
- And more!
What is kava, and what does kava do in the body?
Get to know a little more about kava
As we mentioned, kava is derived from a root that’s a part of the pepper family and is native to the Pacific Islands. Locals have taken this plant not only for ceremonial purposes, but to help reduce feelings of anxiety and stress. The western world is starting to catch up when it comes to natural plant-based remedies, which is why you may be hearing more about kava now. A lot of folks don’t want to take prescription medications to help with their anxiety, and is a major reason why a more natural remedy may be much more appealing.
More studies are needed, but it appears that kava does have a positive effect on your body:
- Helps reduce anxiety. One of the top benefits of taking kava is that it may help reduce your anxiety. Kava does this by affecting how nerves send messages to the brain. Kava binds to GABA (gamma-aminobutyric acid) receptors, much like alcohol does, which can help some people feel more calm.
Lots of folks are dealing with anxiety, and typical remedies for this are medication and cognitive behavior therapy. However, prescriptions designed to treat anxiety can oftentimes have unwanted side effects, and can become habit forming. If you haven’t gotten the results you want from medication, it may be time to speak to your doctor about other options, such as kava.
- May help you get better sleep. Anxiety can make getting good sleep difficult, and when we don’t get the right amount of sleep, it can lead to other health problems. Trouble winding down before bed is a common issue, and taking something that’s naturally calming before bed may help you drift off.
- Decrease stress. Stress and anxiety are often related. Taking something that is designed to promote feelings of calm is a good way to let go of stress, especially if it is related to a particular event or situation.
- Promote relaxation. Indigenous cultures of the Pacific would often take kava to promote relaxation before events or ceremonies. Taking kava for everyday relaxation could give you a similar effect to alcohol, but without the loss of mental focus. Kava may also help relax your muscles, which can go a long way towards relaxing your brain.
Is kava hard on your liver?
What are the risks associated with taking kava, and is it okay for your liver?
When you hear that kava may help you reduce your anxiety and promote a sense of tranquility in your brain and body, you may be wondering where you can get your hands on these supplements! And while kava does have its benefits, it’s also a good idea to be aware of some of the risks associated with this. Like all supplements, you should be aware that your body can respond differently than someone else’s, especially if you’re taking other medications or supplements.
In the early 2000s there were cases of liver toxicity associated with kava consumption that resulted in liver damage, liver transplants, and even death in some patients. However, in these circumstances patients were using extremely high doses of kava, were using kava and alcohol together, or had existing liver disease. After these instances, most trials and research into kava was stopped, which is why new studies are few and far in between.
We know that kava does deplete an important antioxidant, glutathione, which is in your liver. It can also inhibit the metabolization of other medications, which is an important process that takes place chiefly in your liver. This is why it’s so crucial that you discuss taking kava with your doctor, especially if you’re taking other medications. You want the supplements you take to improve your health, and not put you at greater risk!
Most doctors advise their patients to use kava for no more than 6 months at a time, as there are no studies showing the long term effects of taking this supplement. Speak to your doctor, but as long as you have no history of liver issues and you do not take kava and alcohol together, you may experience the benefits of kava when it comes to reducing your anxiety and feeling more relaxed.
Some of the risks associated with taking kava include:
- Drowsiness. Because kava works to promote relaxation, you may find that when you take it you actually feel more drowsy. This is why practitioners recommend you do not operate machinery or drive a car after you take kava.
- Nausea. Everyone responds differently to supplements, and in some circumstances, you may feel a little nauseous after consuming kava.
- Loss of muscle control. When you’re in a very relaxed state, much like with alcohol, you may find it harder to control your muscles. This is again why you may want to take kava in the evening before bed.
- Mood swings. A rare side effect, but after prolonged use, you may find you’re more susceptible to mood swings.
- Dry skin. If you take kava in large quantities, you may find that your skin is very dry and scaly.
Is kava worse for the liver than alcohol?
It is important to never mix kava and alcohol, since they both are depressants to the nervous system and are processed through the liver. If you’re taking kava for the short term (6 months) make sure you are avoiding alcohol, as taking the two together can do harm to your liver.
Although alcohol is not as regulated throughout the world as kava, it does come with its own problems. Even moderate use of alcohol isn’t considered great for your liver, which is why doctors recommend sticking to the recommended dosing. Alcohol can also be very addicting, while kava is not considered to be an addictive substance. Kava is only taken in the short term, which means your liver gets a break after 6 months, while alcohol has no limit regarding when it can or cannot be consumed.
The bottom line: kava is not worse for the liver than alcohol.
Is it safe to take kava every day?
You can take kava daily, however only for the 6 month period. Healthcare providers recommend that you consume no more than 250 mg per day.
Who should not take kava?
You should not consider taking kava if you:
- Have depression
- Have liver disease or another liver condition
- Pregnant or breastfeeding people
What not to do when drinking kava?
Because kava may impair your response time, experts recommend not to drive or operate machinery after drinking kava. You should also never drink kava and alcohol at the same time.
What are the benefits of taking magnesium?
And can you mix kava and magnesium?
Another supplement that has gained some traction recently is magnesium. This is a very important nutrient that helps with nerve function, blood sugar regulation, and synthesizing proteins in the body. But did you know that it may also help reduce anxiety, much like kava? Magnesium also targets the GABA receptors in our brains, a lot like kava. This can lead to feelings of increased calmness and relaxation, reducing anxiety. When we have low amounts of GABA in the brain, our stress and anxiety tend to be higher and our brains have a harder time relaxing.
By increasing the amount of magnesium in your system, you can help slow down the activity of the brain, which may help reduce your anxiety. Magnesium also reduces the release of the stress hormone cortisol, which will help reduce stress levels and the anxiety that often accompanies them.
Most people get enough magnesium from their diets (such as green leafy vegetables) but if you don’t, you may want to discuss supplements with your doctor. They will recommend what’s best for your situation, such as one of the bioavailable forms of magnesium like:
- Magnesium taurate
- Threonate
- Glycinate
- Malate
- Citrate
If you want to consume both kava and magnesium, make sure you discuss this first with your doctor. Although there are no warnings against using both these natural remedies, they will be able to better guide you as far as dosage and how often to take each one. You can take kava and magnesium together, and you may even find supplements that include them both as ingredients. Both work to help promote calmness throughout your body and mind, and are safe in the right doses.
Reducing anxiety and stress with kava and magnesium may be just what you need to feel more relaxed, whether that’s throughout your day, or before bed at night.
Does magnesium with kava help you sleep?
Both magnesium and kava can help foster feelings of relaxation and calmness. Some people find that they need to take these supplements during the day, to help decrease stress. However, others may find that it’s best for them to take them in the evening to help with sleep. Lots of people struggle to get the sleep they need each night, which can lead to feelings of drowsiness or grogginess the next day. Adults need 7-9 hours of sleep each night, and if you find that you aren’t getting this, perhaps it’s time to try a natural remedy like kava or magnesium.
You can choose to take one or the other before bed, or find a supplement that contains both. Again, it’s always best to consult with your healthcare provider before implementing something like this. You want to make sure your body responds appropriately to these substances before you start taking them nightly. In addition to these natural relaxers, you could also try a few things to help you get a restful sleep:
- Melatonin supplements are also a good way to promote sleep. Your body naturally makes melatonin, so taking a dose before bed may help you drift off to sleep easier.
- Be consistent with your bedtime, even on the weekends.
- Ensure your bedroom is quiet, dark, relaxing, cool, and comfortable.
- Avoid caffeine and large meals before bed.
- Be physically active during the day.
What can't be mixed with magnesium?
You should avoid taking magnesium supplements with antibiotics, as it can reduce the rate at which your body absorbs them. If you must take them, make sure to take your magnesium at least one hour before your antibiotics, or 2 hours after you take them to allow your body time to properly absorb them.
You will also want to talk to your doctor about taking magnesium supplements if you’re on blood pressure medication, diabetes medication, or diuretics.
Interested in trying kava and magnesium together?
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Take advantage of the synergistic effect of these combined ingredients and you’ll be on your way to a more relaxed state of mind!
