Best Vitamins for Hangover
If you've ever had a bit too much to drink, you know the hangover feeling: your head is throbbing, your stomach is nauseous, and you want to spend the day in bed. What if there was a way to lessen the hangover symptoms and shorten the duration?
Because detoxifying alcohol is a nutrient-intense process, providing the nutrients the liver needs can help lessen the hangover and move it along more quickly. Today's article will explore the best vitamins for hangovers. Keep reading as we talk through:
● What is a hangover?
● Why do you get a hangover?
● Natural solutions for reducing hangovers
What is a Hangover?
A hangover is a collection of symptoms caused by the consumption of too much alcohol. Hangover symptoms can include:
● Headache
● Nausea, gastrointestinal upset
● Apathy
● Poor concentration
● Fatigue
● Weakness
● Thirst
● Body aches
● Vertigo
● Sensitivity to light
● Sensitivity to sound
● Anxiety
● Irritability
● Sweating
● Blood pressure changes (Source 1, 2, 3)
Hangover symptoms can last up to a day or longer. During a hangover, brain function is impaired, which can affect motor skills, mood, and decision-making. (Source 2)
Why Do You Get a Hangover?
On a basic level, alcohol is a toxin. It harms the body, and part of what you feel from a hangover is the negative effects of alcohol itself. Alcohol consumption contributes to dehydration, poor sleep, nutrient depletion, and inflammation. Further, effects from alcohol withdrawal and detoxification contribute to hangovers. (Source 2)
"On a basic level, alcohol is a toxin. It harms the body, and part of what you feel from a hangover is the negative effects of alcohol itself."
The process of alcohol detoxification contributes to hangover symptoms. The liver detoxifies alcohol (ethanol) in a two-step process. This process transforms alcohol into acetate, which can leave the body. (Source 1)
The first step requires the enzyme alcohol dehydrogenase, which turns ethanol into acetaldehyde. Interestingly, acetaldehyde doesn't get into the brain like alcohol does, but it is an intermediate inflammatory compound that contributes to hangovers. Step two requires the liver enzyme aldehyde dehydrogenase, which turns acetaldehyde into acetate. (Source 1)
Both alcohol detoxification enzymes in the liver require NAD+ as a cofactor. NAD+ is an active form of vitamin B3, niacin. (Source 1)
"Both alcohol detoxification enzymes in the liver require NAD+ as a cofactor."
NAD+ supports healthy aging, energy metabolism, brain health, and more. Without a constant supply of NAD+, calls can't do their jobs, which includes detoxifying alcohol.
Hangover symptoms may also correlate with how quickly or slowly someone detoxifies alcohol, which is highly individual. Alcohol crosses the blood-brain barrier and has a direct negative and inflammatory effect on the brain. The slower someone is to clear alcohol from the system, the more damage it can do. (Source 1)
How to Reduce or Prevent a Hangover
Hangovers are not fun. Here are some tips to prevent or reduce hangover symptoms:
● Avoid alcohol or drink less - The best way to avoid a hangover is to avoid alcohol. The second best is to limit alcohol consumption within your body's limits.
● Stay hydrated - Alcohol is dehydrating, which contributes to some hangover effects. Drinking water and electrolyte minerals (sodium, magnesium, and potassium) can help prevent or reverse dehydration.
● Rest - It takes time for the body to clear alcohol, so giving yourself some extra rest will help you feel better more quickly.
● Optimize micronutrients - Vitamins (especially B vitamins, including niacin) and minerals (especially electrolytes and zinc) support healthy detoxification, energy production, and fluid balance. Drinking alcohol without enough micronutrients on board is a recipe for a hangover. And if you already have a hangover, micronutrients can help your recovery.
"Drinking alcohol without enough micronutrients on board is a recipe for a hangover. And if you already have a hangover, micronutrients can help your recovery."
One study shows that intake of dietary nutrients directly correlates with hangover severity. A diet higher in niacin (vitamin B3) and zinc was associated with less severe hangovers. (Source 3)
The best way to ensure optimal micronutrient intake is with a quality multivitamin and multimineral supplement. Core Med Science Liposomal Active B-Complex Multivitamin w/ Minerals fits the bill and supplies the essential vitamins and minerals your body needs. It includes 50 mg of active niacin, the entire B vitamin complex, and 25 mg of zinc. This supplement is physician formulated for daily use.
"A diet higher in niacin (vitamin B3) and zinc was associated with less severe hangovers."
Additionally, the liposomal delivery system in Core Med Science Liposomal Active B-Complex Multivitamin w/ Minerals ensures superior absorption and helps elevate any gastrointestinal discomfort associated with multivitamins. (You can even take it if your stomach is upset from a hangover).
With your daily multivitamin and minerals, consider adding Core Med Science Liposomal NAD+ to support the enzymes required for alcohol detoxification directly.
Understanding hangovers and how nutrition plays a role can help prevent or lessen hangover effects. When it comes to the best vitamins for a hangover, Core Med Science has you covered!
References:
- Mackus, M., Loo, A. J. V., Garssen, J., Kraneveld, A. D., Scholey, A., & Verster, J. C. (2020). The Role of Alcohol Metabolism in the Pathology of Alcohol Hangover. Journal of clinical medicine, 9(11), 3421. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692803/
- https://www.niaaa.nih.gov/sites/default/files/publications/hangover_fact_sheet.pdf
- Verster, J. C., Vermeulen, S. A., Loo, A. J. A. E. V., Balikji, S., Kraneveld, A. D., Garssen, J., & Scholey, A. (2019). Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity. Journal of clinical medicine, 8(9), 1316. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780234/