What is Kawakawa?

Kawakawa (Piper excelsum) is a native New Zealand shrub in the pepper family, deeply woven into Maori culture as a symbol of mourning, protection, and healing. Its heart-shaped leaves — characteristically holey from caterpillar feeding, which Maori took as a sign of potency — have been used in rongoā Māori (traditional medicine) for generations. The plant grows throughout the North Island and upper South Island, thriving in coastal forests.

How does Kawakawa work?

Kawakawa contains a mixture of essential oils, alkaloids, and flavonoids that are thought to contribute to anti-inflammatory, antispasmodic, and digestive-supporting effects. Compounds like myristicin and dilapiol give the leaf its warming, peppery quality and may play a role in its traditionally observed pain-relieving and antimicrobial properties. The plant is also thought to support the urinary tract by possibly promoting gentle diuresis and reducing irritation, though these effects have not been confirmed in clinical trials.

What forms does Kawakawa come in?

Traditionally, kawakawa leaves were prepared as a tea, chewed fresh, or applied as a poultice directly to the skin. Today it is available as a dried leaf tea, alcoholic tincture, and topical balm or oil — the latter being especially popular for eczema and joint pain. Capsule forms are emerging but less standardized. Topical preparations are the best-supported modern application.

Where it comes from:

In rongoā Māori, kawakawa is arguably the most culturally significant medicinal plant. It was used to treat stomach pain, rheumatism, skin disease, toothache, and urinary problems. Worn as garlands at tangihanga (funerals), it symbolizes loss and respect. Tohunga (traditional healers) considered holey leaves — indicating the plant was sought after even by insects — to be the most powerful medicine. Its use predates European contact by many centuries.

What does Kawakawa help with?

• Digestive pain and bloating: Kawakawa has long been traditionally used to soothe stomach cramps, bloating, and digestive upset. Its antispasmodic compounds are thought to help relax the muscles of the gut wall, potentially easing cramping. In traditional practice, it is commonly prepared as a warm tea after meals for ongoing digestive support, though this use is based on observational and historical accounts rather than clinical trials.
• Joint and muscle pain: Applied topically or taken as a tea, kawakawa has traditionally been used for its perceived anti-inflammatory and pain-relieving qualities to help ease aching in joints and muscles. It was historically used by Māori for rheumatic complaints, and topical balms containing kawakawa are popularly used for arthritic pain and muscle soreness. These applications remain based on traditional and observational use rather than verified clinical evidence.
• Skin inflammation and eczema: Kawakawa balms and oils are widely used in New Zealand for dry, inflamed, and irritated skin including eczema and psoriasis. In traditional practice, the plant's anti-inflammatory and antimicrobial properties are thought to help calm redness, reduce itching, and support the skin barrier. This is currently its most commercially popular application, though robust clinical evidence for these effects is lacking.
• Urinary tract irritation: Kawakawa has traditional use as a gentle diuretic and urinary soother, and practitioners have long used it to help ease burning and discomfort associated with mild urinary irritation. It is thought to reduce inflammation in the urinary tract lining while possibly promoting increased urine flow to help flush out irritants, though these effects have not been confirmed in clinical studies.
• Mild anxiety and nervous tension: Kawakawa contains trace compounds related to kavalactones, including methysticin, which may contribute to mild calming effects, though this has not been established in clinical trials. Traditionally it was used to help settle the nervous system, and many people report a gentle relaxing quality when drinking it as a tea, representing observational experience rather than proven therapeutic efficacy.
• Toothache and oral pain: Chewing kawakawa leaves directly or applying leaf preparations to the gums has been a traditional Māori practice for toothache and oral discomfort. The analgesic and antimicrobial compounds present in the leaf are thought to provide some localized relief and may help reduce oral bacteria, though this use is based on traditional and observational accounts rather than clinical evidence.
• Minor wounds and skin infections: Poultices made from kawakawa leaves were traditionally applied to cuts, sores, and infected skin in rongoā Māori practice. Preliminary laboratory investigations suggest the leaf may have some antimicrobial activity against certain bacteria, which is consistent with its traditional wound-care use, though laboratory findings have not yet been confirmed through clinical trials in humans.
• Menstrual cramps and pelvic pain: Kawakawa was traditionally used by Māori women to ease menstrual pain and pelvic cramping. Its antispasmodic properties are thought to help relax smooth muscle in the uterus and pelvic region, making it a traditionally favoured option for period discomfort. This use is based on historical and observational accounts and has not been evaluated in clinical studies.

What can Kawakawa help prevent?

• Recurrent skin flare-ups (eczema management with consistent topical use)
• Digestive discomfort after meals (used preventatively as a digestive tea)

Which foods are rich in Kawakawa?

Kawakawa is not found in standard foods — it is a specific medicinal plant native to New Zealand. However, foods rich in related peppery anti-inflammatory compounds can support similar biological pathways: black pepper (contains piperine, closely related to kawakawa's active alkaloids), ginger (shares antispasmodic and anti-inflammatory effects on the gut), turmeric (complements kawakawa's anti-inflammatory action), and green leafy vegetables high in flavonoids such as kale and spinach. A diet rich in these foods alongside kawakawa use supports its anti-inflammatory and digestive benefits.

What are the side effects of Kawakawa?

• Mild nausea or stomach upset at high internal doses
• Skin sensitivity or contact reaction in some people with topical use
• Mild diuretic effect (increased urination)
• Drowsiness at high doses due to kavalactone-related compounds
• Not recommended in pregnancy or breastfeeding due to insufficient safety data

Good to know:

Kawakawa has a long history of safe traditional use and is generally very well tolerated in normal culinary and medicinal doses. Most adverse effects are mild and dose-dependent.

How much Kawakawa should you take?

• Recommended daily: Tea: 1–2 teaspoons of dried kawakawa leaf per cup, 1–3 cups daily. Tincture: 2–4 mL (1:5 in 40–60% ethanol) up to three times daily. Topical balm: apply to affected area 2–3 times daily as needed.
• Best time of day: Tea is best taken after meals for digestive support or in the evening for calming effects. Topical applications can be used any time.
• With or without food: Internal use is generally better tolerated when taken with or after food to minimize any stomach sensitivity.
• Time to effect: Topical pain and skin relief: within minutes to hours. Internal digestive and anti-inflammatory effects: typically 1–2 weeks of consistent use.
• How long to take it: Can be used continuously for skin and digestive maintenance. For internal anti-inflammatory use, consider a 6–8 week course followed by a break, in line with cautious herbal practice. Avoid prolonged very high-dose use pending more long-term safety data.