The Benefits of Taking Kava and Ashwagandha Together
In today's high-stress world, many people are seeking natural ways to find calm and balance. Two popular herbal supplements that have shown promise in reducing anxiety and improving resilience are kava and ashwagandha. When used together, these ancient herbs may offer even more profound effects.
What is Kava?
Kava is a medicinal plant that has traditionally been used in the South Pacific for its relaxing and ceremonial properties. Modern research has confirmed kava's ability to ease anxiety, restlessness, and sleep issues.[1] The active compounds in kava, called kavalactones, affect brain pathways involving neurotransmitters like GABA that play a role in how we experience stress.
What is Ashwagandha?
Ashwagandha is a vitality-boosting herb used for over 3,000 years in Indian Ayurvedic healing traditions. Now, science is catching up to tradition showing ashwagandha's stress-reducing powers.[2] Ashwagandha helps moderate cortisol levels and balance thyroid hormones that get disrupted by stress. It also appears to reduce subjective perceptions of stress and anxiety.
Why Consider Taking Kava and Ashwagandha Together?
Kava and ashwagandha complement each other extremely well. Kava works directly on GABA pathways while ashwagandha regulates cortisol and thyroid hormones that get out of whack due to stress. Together, they offer a synergistic one-two punch against stress and anxiety.
They Target Different Aspects of the Stress Response
When we encounter threats, real or perceived, it triggers a cascade of physiological changes including the flight-or-fight response and disruption of hormone systems. Kava and ashwagandha together help address both the immediate, panic-like reactions to stress as well as longer-term hormone imbalances.
They Have Overlapping Benefits
While kava and ashwagandha have some unique mechanisms of action, they do share similar benefits including:
- Lowering cortisol
- Increasing resilience to stress
- Reducing anxiety and irritability
- Promoting calm and positivity
- Supporting restful sleep
Using both together leads to greater, overlapping anxiolytic and adaptogenic effects rather than isolated benefits of each herb.
What Does Research Say About Using Kava and Ashwagandha Together?
Unfortunately, no studies have directly tested the effects of combining kava and ashwagandha. However, a few studies provide early support for why using kava and ashwagandha together makes sense.
They Have Been Shown to Work Better With Other Herbs
A 2021 systematic review found multi-herbal formulations containing ashwagandha showed significant improvement in anxiety, stress, and quality of life compared to ashwagandha alone.[3] Another study found taking ashwagandha with naturopathic care led to better outcomes for anxiety than just ashwagandha alone.[4]
Likewise, one trial showed kava combined with other herbs (passionflower, magnesium, and calcium) worked better for anxiety than kava alone.[5] These studies lend credence to the theory that ashwagandha and kava may bolster one anothers anti-anxiety and anti-stress effects.
They Have Great Safety Profiles
Perhaps the best argument for combining kava and ashwagandha is that research consistently shows both are extremely safe, with relatively few side effects and low risk for complications.[6] As long as taken as directed, using kava and ashwagandha together is unlikely to raise any major health issues for most people.
What is the Best Kava and Ashwagandha Dosage?
When using kava and ashwagandha together, suggested daily dosages are:
- Kava: 120-250 mg kavalactones, typically split into 2-3 doses
- Ashwagandha: 300-500 mg standardized extract, once or twice daily
Its best to start on the lower end of dosing when combining these herbs. Effects may take 2-4 weeks to become noticeable but can certainly build over time as the body re-calibrates healthier stress responses.
Potential Side Effects
At moderate doses, kava and ashwagandha generally produce very few side effects in most people. However, possible side effects can include:
- Drowsiness
- Headaches
- Stomach upset
- Skin rash
To reduce chances of side effects, refrain from abruptly stopping usage; tapering off over 1-2 weeks is better. And of course, consult your doctor before using kava, ashwagandha, or any herbal supplement.
Additional Tips for Success with Kava and Ashwagandha
Get Good Quality Products
Not all ashwagandha and kava supplements have what they claim. Only purchase high-quality standardized extracts from reputable manufacturers to ensure you get products that match their lab testing potency and purity claims.
Give it Time
Herbs like ashwagandha and kava work gradually by bringing the body/mind back into balance over an extended period. While you may notice acute benefits right away, the real magic often happens after 4-8 weeks or more of diligent, daily use.
Consider Stacking Calming Nutrients
Certain nutrients like magnesium, theanine, and omega-3s can amplify the anxiety-reducing effects of ashwagandha and kava. Try stacking in 200-400mg of magnesium glycinate or 50-200mg L-theanine to enhance your supplement regime.
The Bottom Line
Research and centuries of traditional use indicate kava and ashwagandha are two of the most effective herbal supplements for combatting stress and anxiety holistically. Early studies suggest combining these super herbs may offer even more profound, synergistic benefits by providing multifaceted support for keeping stress in check. If struggling with high stress levels, teaming kava and ashwagandha together may offer the relief youre seeking.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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