Kava can be super relaxing, and it’s become pretty popular as an alcohol alternative in social settings. The plant has come a long way from its centuries of traditional use across the Pacific Islands. But it also comes with a list of caveats that's hard to ignore:
- Liver concerns
- A taste that borders on punishment
- The kind of sedation that doesn't pair with having plans later
The good news? There’s a kava alternative for you that hits the same notes without the downsides. Tabs has several of these alternatives directly into our products, including kanna, L-theanine, passionflower, valerian root, and more. Weigh your options below.
Why You Might Want a Kava Alternative
Kava works, but the risks are real. Its interaction with GABA receptors is where that heavy, full-body calm comes from. The problem is its well-documented connection to liver damage. In fact, the FDA issued a consumer advisory, while a few countries have restricted or even banned kava.
Consistent, ongoing use can also cause skin issues, and the sedation often hits harder than you'd want for anything that isn't a couch and a dark room. Kava doesn't mix well with alcohol or other sedatives either.
But there are plenty of alternatives to kava if you want to unwind safely. Kanna side effects, for example, are far milder than what regular kava use can bring to the table. That’s one of our personal favorite kava substitutes. Let’s dig into all of them right now!
9 Good Alternatives to Kava Worth Trying
Not every kava alternative works the same way. Some target stress, others target sleep, and then some are better suited for social situations. Here are the top 9 alternatives to kava.
Kanna
Kanna is probably the closest match to kava on this entire list. The San and Khoikhoi tribes used this South African plant for centuries to ease stress and improve mood. It can inhibit serotonin reuptake, which is where its anxiolytic and mood-boosting properties come from.
The best part? No heavy sedation, like kava is known for. Kava vs kanna is a common comparison for good reason - both relax you, but kanna keeps you functional and social instead of couch-locked.
The kanna benefits extend to focus and social confidence. It’s really versatile. You can use it during the daytime or for nights out. Effects from sublingual delivery kick in within minutes, but how long does kanna last? All depends on the dose - expect 1-3 hours of smooth, clean calm.
L-Theanine
This amino acid is found naturally in green tea, and it's one of the most researched alternatives to kava for anxiety relief without drowsiness. It promotes alpha brain wave activity - the same pattern linked to calm, meditative focus. It pairs really well with caffeine for energy without the jitters.
How long does it take for L-theanine to work? You’ll probably feel a wave of calm come over you within 30-60 minutes. Like Kanna, you can take it any time - whether you use L-theanine at night or morning depends on what you're after. Mornings for focused calm, evenings for winding down.
Rhodiola
Rhodiola rosea has been used in Scandinavian and Russian folk medicine for centuries. It’s great for fighting fatigue and mental stress.
But this adaptogen doesn't sedate you the way kava does. Rather, it builds stress resilience over time by modulating cortisol. It’s a perfect kava alternative when you need to stay sharp under pressure and can’t risk melting into the couch or feeling foggy.
This one works best with consistent daily use over weeks, not as a one-time dose.
Cannabis
Cannabis (including CBD-dominant strains) is the most accessible kava alternative for relaxation. The two main compounds you’re tapping into here are CBD and THC:
- CBD delivers subtle relaxation with zero intoxication.
- THC provides full-body sedation closer to what kava feels like.
The catch is the legal side of things. THC laws change by state, and CBD product quality is wildly inconsistent across brands. That said, the 2018 Farm Bill made cannabis more accessible than ever before - you can probably buy it online if you know where to look!
Maca
You might associate maca root more with libido, but it has its place as a kava alternative as well. It has been cultivated in the Peruvian Andes for thousands of years for its adaptogenic properties, too.
Maca is less of a direct relaxant and more of an energy-and-mood balancer. It can support stamina, endurance, and hormonal equilibrium without sedation. It works best if your stress shows up in the form of fatigue or low motivation rather than racing thoughts or physical tension.
Reishi
Reishi mushroom has been a staple in Traditional Chinese Medicine for over 2,000 years as a calming tonic. It supports the nervous system and helps the body adapt to stress. A lot of people use it as a natural sleep aid, too.
Reishi is an adaptogen, and its effects compound over time. Don’t expect it to hit like a single dose of kava. The cumulative effect on stress and sleep is what keeps people reaching for it.
Ashwagandha
Ashwagandha tops most lists ranking alternatives to kava. It's an Ayurvedic herb with tons of research showing it may lower cortisol and support sleep.
The difference from kava: ashwagandha works over weeks of consistent use, not in a single sitting. That’s honestly the key takeaway with a lot of kava alternatives. You can learn more about ashwagandha vs L-theanine, which feel somewhat similar, in our blog.
Passionflower
Passionflower (Passiflora incarnata) acts on the same system kava targets - GABA receptors. It’s a more familiar effect profile than other alternatives to kava on this list.
You’ll see passionflower used for anxiety and insomnia all the time. It shows up in a lot of herbal sleep blends. The relaxation feels gentler than kava, so you won’t have to worry about heavy sedation - and definitely no liver baggage.
Valerian Root
Valerian root has been a go-to for sleep and anxiety since ancient Greece and Rome. It's more sedating than most options on this kava alternative list, so we recommend it more for bedtime than social situations.
Pairing valerian root and L-theanine can amplify the calming effect for people who want deeper relaxation at night without reaching for pharmaceutical sleep aids. Speaking of which…
Find Your New Favorite Kava Alternative at Tabs
Tabs has already done the heavy lifting if kanna, L-theanine, and valerian root sound like the kind of kava alternatives you've been looking for.
Our Chill Tabs pack kanna, theobromine, and L-theanine into a fast-dissolving tongue tab that kicks in within 5-10 minutes. Enjoy relaxation without drowsiness after a long day. Or, take the edge off before going out. We’ve dialed in the kanna dosage - take a single tab and see what it does for you.
Our Dream Tabs combine L-theanine, valerian root, kanna, California poppy, saffron, and a micro-dose of melatonin (0.3mg) to help you fall asleep and stay there without morning grogginess.
From our sex chocolate to our tongue tabs, everything is vegan, sugar-free, made in an FDA-registered facility in the US, and backed by over 200,000 satisfied customers. Only the good stuff - safe, effective, ethically sourced. See what we have in store for you today!