Hey friend,

When I was battling mold toxicity, alcohol made everything worse—brain fog, vertigo, headaches—amplified tenfold.

That’s when I found kava.

Not just an alcohol alternative, but a plant medicine that brought calm, a touch of euphoria, and real therapeutic support: easing anxiety, neurological pain, and tension.

It quickly became my go-to for nights out or winding down.

But every time I share about kava, someone inevitably comments: “Oh, so you’re just replacing alcohol with an opiate.”

Wrong. They’re confusing kava with kratom, a common mistake (yes, both start with “K,” but that’s where the similarity ends).

Both are ancient plant medicines from similar regions of the globe, with a few overlapping effects, but they’re worlds apart in chemistry, pharmacology, and risks.

I’ve seen one transform lives for the better, and I’ve seen the other sometimes take lives over…

With kava bars popping up everywhere and kratom sold in virtually every quickie-mart, the buzz is real. But the confusion is just as loud.

So today, let’s cut through the noise and set the record straight once and for all.

Kava vs. Kratom: Effects, Benefits, and Safety Explained

What is Kava?

Kava (Piper methysticum) is a perennial plant in the pepper family (Piperaceae), its name meaning “intoxicating pepper” due to the psychoactive kavalactones found in its root.

Native to the Pacific Islands, kava has been used for thousands of years in both medicine and ritual. [1,2]

Traditionally, Polynesians prepared the root into a ceremonial drink, shared in gatherings marked by clapping, chants, and drumming.

By the end, participants felt serene, calm, and more deeply connected—to themselves and to each other.

What is Kratom?

Kratom (Mitragyna speciosa) is a tropical evergreen tree in the coffee family (Rubiaceae), native to Southeast Asia.

Its leaves contain over 40 alkaloids, with mitragynine being the primary active compound, which is considered a partial opioid agonist. [3,4]

Traditionally, kratom leaves were chewed fresh, dried, and brewed into tea, smoked, or made into extracts. [5] People used it to combat fatigue, boost stamina, ease discomfort, and enhance productivity.

By the 19th century, kratom was even regarded as an opium substitute in Malaysia and Thailand. [6]

Effects

Kava

Kava promotes relaxation, calm, and a mild euphoria through its active compounds called kavalactones.

Often prepared as a beverage, kava is valued for its ability to ease anxiety and enhance social connection without impairing mental clarity.

Kava also produces a mild numbing (anesthetic) effect, often felt in the mouth, gums, and throat. [7]

Kratom

Kratom’s effects are highly dose-dependent.

At low doses, it acts as a stimulant: boosting energy, sharpening focus, enhancing mood, and encouraging social engagement, much like a strong cup of coffee.

At high doses, the effects shift to sedative and euphoric, providing pain relief and relaxation with opioid-like qualities. [8]

Mechanisms of Action

Kava

Kava works on multiple brain pathways to calm and balance the nervous system.

Its kavalactones modulate GABA-A [9,10] and glycine receptors [11], impact serotonin and dopamine [12], and block certain sodium and calcium channels. [13,14]

Some compounds also mildly interact with cannabinoid (CB1) receptors [15] and provide non-opioid analgesia [16], making kava a uniquely multi-target plant medicine.

Kratom

Kratom produces its effects by acting as a partial agonist at the μ-opioid receptor[17], which accounts for kratom’s analgesic (pain-relieving) [18] and sedative effects at higher doses.

It also influences serotonin [19] and adrenergic receptors [20], which may explain its mood-enhancing, euphoric, and stimulant-like effects at the lower dose range.

Medicinal Uses

Kava

Kava is one of the most effective herbal remedies for anxiety, backed by numerous clinical trials. [21]

Research shows its anxiolytic effects are comparable to prescription medications like benzodiazepines (e.g., Xanax) but without the side effects. [22]

It’s also been found helpful when anxiety is paired with depression [23] and appears particularly effective for improving sleep, especially in cases of stress- or anxiety-related insomnia. [24,25]

Beyond easing anxiety, studies suggest kava can lift mood (even in people who aren’t anxious or depressed) and enhance cognitive performance: improving attention, memory speed, accuracy [26], and also motivation.[27]

Kratom

Kratom, on the other hand, lacks robust research, with very few human clinical trials.

Its medicinal benefits aren’t as well established, but emerging evidence suggests it may help ease withdrawal symptoms from substances like heroin and methamphetamine [28,29], simultaneously supporting harm reduction by aiding tapering off stronger opioids. [30]

Some studies also point to potential benefits for chronic pain relief [31,32,33], as well as reducing fatigue and boosting productivity through its stimulating effects. [34]

Safety & Side Effects

Kava

The most common side effect of heavy kava use is “kava dermopathy”—a dry, scaly skin rash that often begins on the face. It’s mainly seen in traditional settings with very high consumption, such as in Polynesia. [35]

There was once a debate about whether kava might be toxic to the liver (hepatotoxic) based on a few Western case reports.

However, these claims have largely been debunked, as most cases were deemed unverified or likely idiosyncratic.

Traditional use—often exceeding 750 mg of kavalactones per day—has been safely practiced for centuries [36], and the World Health Organization (2016) recognizes traditional kava use as safe. [37]

Plus, kava shows no signs of addiction or withdrawal with regular use [38], and it doesn’t impair driving or motor skills. [39]

Kratom

While kratom is far less dangerous and addictive than classic opioids (like prescription painkillers or heroin), it does carry a risk of abuse… I’ve personally seen people become dependent on it.

Unlike traditional opioids, kratom’s alkaloids show “biased agonism,” activating G-protein pathways without strongly engaging β-arrestin pathways, which is thought to lower the risk of respiratory depression. [40]

Still, safety concerns remain. Common side effects include nausea, constipation, headaches, dizziness, fatigue, and anxiety. [41,42]

More serious risks include dependence, withdrawal [43,44], liver issues [45,46], and contamination of products with heavy metals or other toxins. [47,48]

Legal Status & Cultural Context

Kava

Several countries—including Canada, Germany, France, the Netherlands, Switzerland, the UK, and Singapore—once banned or issued warnings about kava over liver toxicity concerns, but many have since lifted restrictions as research confirmed its safety. [49]

In the United States, kava is legally sold as a dietary supplement.

That said, some countries still regulate kava closely, so it is always advisable to check your local laws before purchasing or using it.

Kratom

Kratom’s legal status varies widely. Some countries classify it as a Schedule I substance—punishable with heavy fines or jail time—while others don’t regulate it at all.

In the U.S., kratom is legal at the federal level, but several states (Alabama, Arkansas, Indiana, Rhode Island, Vermont, and Wisconsin) and municipalities have banned its sale locally. [50]

Globally, most countries permit kratom, though there are exceptions. Because laws vary significantly, it’s essential to check your local regulations before making a purchase.

Key Differences at a Glance

The Bottom Line

I don’t see plants as inherently “good” or “bad”; they exist on a spectrum of risk and safety.

Based on the data we have, kava sits on the lower-risk end: it’s generally safe, well-tolerated, and shows promising therapeutic potential for anxiety (and other conditions).

Kratom, on the other hand, leans higher on the risk spectrum. Its opioid-like effects bring a greater chance of dependence, addiction, adverse reactions, and health risks for some people.

That said, it likely has therapeutic value; it’s just under-researched. Most of the attention it gets is as a legal “high,” not as a studied medicine.

Personally, I’m biased toward kava because of the benefits I’ve experienced—but I’d love to hear your take.

Now that we’ve cleared up the kava vs. kratom confusion:

• Have you tried either?
• Given the controversy around kratom, what’s your perspective?

Hit reply and let me know.

See you next week,

Onjae

P.S. If you want to try one of my favorite kava products—the tastiest, smoothest, and highest quality—I recommend Kava Haven (and the sponsor of this newsletter).

I’ve used them long before our collaboration, so it was a perfect match when we linked up! Use code ONJAE10 at checkout for 10% off your first bottle.