What Is Kanna? Effects, Benefits, Safety and Legality

Kanna (Sceletium tortuosum) is a South African succulent that people have used for centuries to lift their mood and take the edge off stress. Today it is sold as kanna extract in capsules, powders, tinctures, gummies and nasal sprays. This guide explains what kanna is, how it works, what human studies actually show, how long it lasts, how to use it safely and where it is legal.

The short answer: kanna is a plant whose alkaloids, mainly mesembrine and mesembrenone, act on serotonin and on an enzyme called PDE4. In small human studies, a standardized extract at 25 mg a day was well tolerated for up to three months and supported calmer reactions to stress and sharper mental flexibility. Kanna is not a treatment for any condition, and it should not be combined with antidepressants or other serotonin-raising products.

Key Takeaways

• What it is: a mood-supporting South African plant, traditionally fermented and chewed as kougoed.
• How it works: its alkaloids slow serotonin reuptake and inhibit PDE4, which is why it can feel both calming and clear-headed.
• What studies show: five small trials of one standardized extract; results are encouraging on stress reactivity and mental flexibility.
• Forms: standardized capsules, extract powders, tinctures, gummies, nasal sprays and traditional fermented plant.
• Safety: well tolerated in trials; the main risk is combining it with serotonergic medicines.
• Legal status: not a controlled substance under US federal law; rules elsewhere vary.

What Is Kanna?

Kanna is the common name for Sceletium tortuosum, a low, mat-forming succulent from the dry Cape regions of South Africa. The San and Khoikhoi peoples fermented and dried the plant into kougoed (roughly "something to chew") and used it to ease tension, support social connection and endure long hunts. European travelers recorded its use as early as the 1600s. You may also see it called channa, kougoed or by its older botanical name, Mesembryanthemum tortuosum. Our kanna ingredient page covers the plant in brief.

What Is Kanna Used For?

Traditionally, kanna was used for mood, social ease, reduced hunger and thirst on long treks, and as a general tonic. Modern users mostly reach for it to:

• Support a calm, positive mood during stressful stretches
• Feel more at ease and open in social or high-pressure moments
• Stay clear-headed and focused without stimulants
• Take the edge off pre-performance nerves, such as before a presentation

For stress in particular, see our guide to kanna nasal spray for stress. To recognize how stress can show up in the body, see physical symptoms of stress.

Kanna Alkaloids: Mesembrine and Mesembrenone

Kanna contains more than 25 alkaloids, usually around 1 to 1.5 percent of the dried plant, although content varies widely with where and how it is grown and processed. The best studied are:

• Mesembrine: the main alkaloid in most extracts; a strong serotonin reuptake inhibitor linked to calm and mood.
• Mesembrenone: also slows serotonin reuptake and inhibits PDE4, which is linked to alertness and focus.
• Mesembrenol and delta-7-mesembrenone: present in smaller amounts; fermentation shifts the balance between these alkaloids.

This is why two kanna products can feel different. A high-mesembrine extract tends to feel calmer, while one richer in mesembrenone can feel more focused. We compare them in mesembrine vs mesembrenone.

How Kanna Works in the Brain

• Serotonin reuptake inhibition: mesembrine-type alkaloids bind the serotonin transporter, leaving more serotonin available between nerve cells. This is the main reason kanna supports mood, and the reason it must not be mixed with other serotonin-raising products.
• PDE4 inhibition: mesembrenone slows the breakdown of cAMP, a messenger involved in alertness, learning and memory.
• The stress circuit: in a brain-imaging study, a single dose reduced how strongly the amygdala, the brain's threat detector, reacted to fearful faces, and loosened its link to the hypothalamus, which drives the stress response.

For background on the brain chemicals involved, our guide to dopamine vs serotonin explains what each one does and how they differ.

For daylight, exercise and other drug-free ways to support serotonin, and why kanna should not be mixed with antidepressants, see our guide on how to boost serotonin naturally. Kanna works mainly through serotonin, while our Anandamide Supplement takes a different route, pairing anandamide with PEA, OEA and L-theanine to support calm and a steady mood, with no CBD or THC.

What Human Studies Show

Almost all human research uses a standardized kanna extract at 8 to 25 mg a day in healthy adults. Here is every published trial:

Study	Who	Dose and length	What changed
2013, Neuropsychopharmacology	16 healthy adults	25 mg, single dose	Lower amygdala reactivity to fearful faces on brain imaging
2013, J Altern Complement Med	36 healthy adults	8 or 25 mg a day for 3 months	Well tolerated; no changes in routine blood tests; headaches were more common on placebo
2014, Evid Based Complement Alternat Med	21 healthy adults aged 45 to 65	25 mg a day for 3 weeks	Better executive function and mental flexibility, and better self-rated sleep; memory and reaction speed unchanged
2020, J Strength Cond Res	60 active adults aged 20 to 35	25 mg a day for 8 days	Better reactive performance under mental load
2020, Human Psychopharmacology	20 young healthy adults	25 mg, single dose	Less nervousness and a smaller heart-rate rise ahead of a public-speaking task

The trials so far have studied short courses of one standardized extract in healthy adults. Kanna may support a calmer response to stress, but it is not a replacement for professional care, and results vary from person to person.

What Does Kanna Feel Like? Does It Get You High?

At the doses used in studies, kanna’s effects are described as subtle: a lighter mood, less inner tension, and feeling more open and present. It is not intoxicating in the way alcohol or cannabis is. Larger amounts of some concentrated extracts can produce a stronger, euphoric lift, and online sources sometimes call kanna "natural MDMA", but that comparison is exaggerated and chasing a stronger effect raises the risk of side effects.

How Long Does Kanna Take and How Long Does It Last?

How the forms differ:

• Nasal spray: absorbed through the lining of the nose and used as needed.
• Capsules, tinctures and gummies: usually 30 to 60 minutes to onset, with a gentler, longer effect.

Some people who take oral kanna say they need several days of regular use before they notice much, sometimes called priming, while others feel it from the first use. Our step-by-step kanna nasal spray guide explains priming and timing, and kanna nasal spray vs oral kanna compares the two routes in detail.

Forms of Kanna

Form	Onset (reported)	Dose control	Notes
Standardized extract capsules	30 to 60 minutes	High	The form used in clinical studies (8 to 25 mg a day)
Extract powders	15 to 45 minutes	Medium	Labeled by ratio (for example 10:1) or alkaloid percent; strength varies widely
Tinctures	15 to 45 minutes	Medium	Flexible dosing; quality depends on the maker's testing
Gummies	30 to 60 minutes	Medium	Convenient; check the extract amount per gummy and the added sugar
Nasal spray	Used as needed	High	Absorbed through the lining of the nose; see our kanna nasal spray guide
Fermented plant (kougoed), tea	Varies	Low	Traditional; alkaloid content is unpredictable

Not sure which suits you? Our guide to choosing the best kanna supplement walks through each form, what to look for on the label and how to check quality.

Kanna Dosage

Studies used 8 to 25 mg a day of a standardized extract. Other products are not directly comparable, because a gram of raw plant, a 10:1 extract and a standardized extract can contain very different amounts of alkaloids. Follow the product label, start at the low end, and increase slowly only if you need to. Taking breaks from daily use is sensible, since the longest trial ran for three months.

Is Kanna Safe? Side Effects and Interactions

In the three-month safety trial, kanna at 8 and 25 mg a day was well tolerated, and routine blood tests, including standard blood chemistry, did not change. Reported side effects in studies and user reports include:

• Headache
• Mild stomach upset or nausea
• Tiredness or drowsiness
• Difficulty concentrating at higher doses

The Serotonin Warning

Because kanna raises serotonin activity, do not combine it with SSRIs, SNRIs, MAOIs, other antidepressants, 5-HTP, tryptophan, St. John's wort, MDMA or other serotonin-raising substances. These combinations can raise the risk of serotonin syndrome, which can be dangerous. Seek emergency care if you notice agitation, confusion, a racing heart, high temperature, sweating, shivering or muscle twitching after combining products.

Who Should Avoid Kanna

• Anyone pregnant or breastfeeding
• Anyone under 18
• Anyone taking psychiatric or other prescription medication, unless their prescriber agrees
• People with heart conditions or high blood pressure, unless a clinician agrees
• Service members and competitive athletes, who should check their organization's rules first

Is Kanna Safe for Your Liver?

We are not aware of reports linking standardized kanna extract to liver injury, and blood chemistry did not change in the three-month trial. That trial ran for three months, so check with a clinician if you have a liver condition or take medicines processed by the liver. Our kanna side effects guide covers liver safety, blood pressure and drug interactions in more detail.

Is Kanna Addictive?

Kanna does not act on opioid receptors. Traditional use suggests a low potential for misuse, but any mood-altering substance can be overused. Using it as needed rather than all day, and taking regular breaks, is the sensible approach. For a plant that is often confused with kanna and does carry dependence risks, see kanna vs kratom.

For a full guide to side effects, interactions and safe use, see kanna side effects, safety and how to take it.

Quality Matters: Adulteration

The US Department of Defense's Operation Supplement Safety warns that some products sold as kanna have been found to contain hordenine and ephedrine, stimulants that do not belong there. Choose products made with third-party tested ingredients, a clear amount of kanna per serving, and no hidden proprietary blends.

Is Kanna Legal?

• United States (federal): kanna is not a controlled substance.
• Louisiana: a 2005 state law bans a list of plants that includes the Mesembryanthemum genus, kanna's older botanical name, so some sources regard kanna as restricted there.
• US military: kanna is not on the Department of Defense prohibited list, but using any product to alter your state of mind can breach military rules.
• Australia: kanna is legal to buy and use, and our Kanna Nasal Spray ships to Australia.
• Other countries: rules differ and change, including in Canada and Japan. Check your country's current regulations before buying, importing or traveling with kanna.

International orders may be charged customs duties and fees on delivery; our shipping policy explains how these work.

Kanna Compared With Other Calming Plants

• Kanna vs theanine: theanine, from tea, supports calm focus mainly through GABA and glutamate; kanna works through serotonin and PDE4. They are often paired, as in our Kanna Nasal Spray, and Theanine Nasal Spray is available on its own.
• Kanna vs kratom: different plants with different risks. Kratom acts on opioid receptors; kanna does not. Full comparison in kanna vs kratom.
• Kanna vs kava: kava is a South Pacific root whose kavalactones have a calming effect; it has been linked to rare liver injury and should not be mixed with alcohol. Full comparison in kanna vs kava.
• Kanna vs anandamide: anandamide works through the endocannabinoid system; together with kanna and lithium orotate it makes up our Mood Stack.

Our Kanna Nasal Spray

We make Kanna Nasal Spray, which pairs kanna extract with theanine in an as-needed spray designed for the moments you want to feel more relaxed, present and open. It comes in three strengths (600 mg, 1,000 mg and 1,500 mg of kanna per bottle), is used as needed rather than all day, and is made with third-party tested ingredients. Learn more on our kanna nasal spray page or read the kanna nasal spray FAQ.

Sources

• Terburg D et al. Acute effects of Sceletium tortuosum (Zembrin), a dual 5-HT reuptake and PDE4 inhibitor, in the human amygdala and its connection to the hypothalamus. Neuropsychopharmacology, 2013. Nature
• Nell H et al. A randomized, double-blind, parallel-group, placebo-controlled trial of Extract Sceletium tortuosum (Zembrin) in healthy adults. Journal of Alternative and Complementary Medicine, 2013. PubMed
• Chiu S et al. Proof-of-Concept Randomized Controlled Study of Cognition Effects of the Proprietary Extract Sceletium tortuosum (Zembrin) Targeting Phosphodiesterase-4 in Cognitively Healthy Subjects: Implications for Alzheimer's Dementia. Evidence-Based Complementary and Alternative Medicine, 2014. Wiley
• Hoffman JR et al. Ergogenic Effects of 8 Days of Sceletium Tortuosum Supplementation on Mood, Visual Tracking, and Reaction in Recreationally Trained Men and Women. Journal of Strength and Conditioning Research, 2020. PubMed
• Reay J et al. Sceletium tortuosum (Zembrin®) ameliorates experimentally induced anxiety in healthy volunteers. Human Psychopharmacology, 2020. PubMed
• Gouhie FA et al. Sceletium tortuosum effects on anxiety: a systematic review and meta-analysis. Brain Disorders, 2023. ScienceDirect
• Operation Supplement Safety (US Department of Defense). Kanna: Uses and Safety in Dietary Supplements, 2025. OPSS

FAQs

What is kanna used for?

Kanna is used to support a calm, positive mood, ease everyday stress, feel more at ease socially and stay clear-headed. Traditionally it was also used to reduce hunger and thirst on long journeys.

Does kanna get you high?

At the doses used in studies, no. Most people describe a subtle lift in mood and less tension rather than intoxication. Very large amounts of concentrated extracts can feel stronger, which is not how kanna is meant to be used.

How long does kanna last?

Published kanna studies have looked at mood, stress, thinking and safety markers rather than how long a dose lasts. Follow the label serving.

Is kanna safe?

In clinical trials, standardized kanna at 8 to 25 mg a day was well tolerated for up to three months. Do not combine it with antidepressants or other serotonin-raising products, and avoid it if you are pregnant, breastfeeding or under 18.

Is kanna legal in the US?

Yes. Kanna is not a controlled substance under federal law. Louisiana has a plant law that some read as covering kanna, and rules outside the US vary.

Is kanna legal in Australia?

Yes. Kanna is legal to buy and use in Australia, and our Kanna Nasal Spray ships there. Rules can change, so check the current import rules if you plan to bring in large amounts.

What is the difference between kanna and kanna extract?

Kanna is the whole plant. Kanna extract concentrates its alkaloids, and standardized extracts list a set alkaloid content so each dose is consistent.

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.