Kava vs Valerian

Kava is a plant native to the Pacific Islands where it has been consumed ceremonially for over 3,000 years. It is widely used for its anxiolytic and relaxant properties, and clinical evidence supports its effectiveness for generalized anxiety. Concerns about liver toxicity led to bans in some countries, though quality-controlled products appear safe.

Valerian is a perennial flowering plant native to Europe and Asia, long valued for its sedative and anxiolytic properties. It has been used since ancient Greek and Roman times for insomnia and nervousness. The root is the primary medicinal part, known for its distinctive strong odor.

Kavain, Dihydrokavain, Methysticin, Yangonin, Desmethoxyyangonin

Valerenic acid, Isovaleric acid, Valepotriates, GABA, Hesperidin

Ceremonial beverage, Anxiety relief, Social relaxant, Pain relief, Sleep aid

Insomnia remedy, Anxiety relief, Nervous tension, Digestive spasm relief, Headache treatment

Generalized anxiety disorder, Stress relief, Insomnia, Muscle relaxation, Social anxiety

Insomnia and sleep disorders, Anxiety, Restlessness, Menstrual cramps, Muscle tension

120-250mg kavalactones daily in divided doses

300-600mg root extract 30-60 minutes before bedtime

Liver disease, Heavy alcohol use, Depression (may worsen), Parkinson's disease, Concurrent hepatotoxic medications

Liver disease, Concurrent sedative medications, Before driving or operating machinery

Liver damage (rare, linked to poor quality products), Drowsiness, GI upset, Skin rash (kava dermopathy), Headache, Dizziness

Headache, Excitability (paradoxical reaction), Uneasiness, Morning grogginess, Vivid dreams