Hangover
Description
This page has 45 references
"Hangover" is the body’s response to excessive alcohol, marked by symptoms like headache, fatigue, nausea, and dehydration. It sets in as blood alcohol levels drop, often worsening the next day. Alcohol depletes fluids, irritates the stomach, and disrupts sleep—amplifying discomfort. Preventing hangovers involves drinking water between alcoholic beverages, eating beforehand, and limiting intake. Recovery improves with hydration, rest, and nutrient replenishment. Understanding these effects helps reduce intensity and avoid long-term strain on the body.
Symptoms & Signs
Body System
Digestive System
Causes
Excessive Alcohol Consumption
Things To Do
To help the body deal with hangovers, it is recommended to try the following:
getting hydrated by drinking mineral or coconut water. Mineral water contains electrolytes.
if possible, eating foods high in B vitamins or taking a vitamin B complex supplement. B vitamins are easily depleted when the body is put under a lot of stress.
increasing the intake of amino acids. Incorporate carbohydrates from whole foods, such as vegetables, whole grains, or legumes. Eggs are also a good alternative for healthy amino acids.
drinking broth. Broth can help replenish sodium and potassium.
drinking freshly squeezed fruit juice. Fructose found in fruits speeds up the metabolism of alcohol.
Use ginger root for nausea. You can try drinking ginger tea.
If you can't eat full meals, consume small snacks frequently throughout the day.
Other recommendations include:
get enough rest. Postpone your daily tasks and chores if you can. Let your body regain strength naturally.
get outside, take a walk, and get some fresh air. Such a light form of movement will boost your circulation and won't dehydrate you.
Things To Avoid
Dietary choices that do not support hangover recovery include:
eating processed, junk, and fast foods.
eating deep-fried and greasy foods, which are difficult to digest.
eating citrus fruit and drinking citrus fruit juices. Their acidity can irritate the lining of the stomach.
having another alcoholic drink, which will further dehydrate your body and add to the severity of your condition.
drinking commercially available sports drinks, such as gatorade, powerade, etc. They contain added sugar, which promotes inflammation.
excessive amounts of coffee. Coffee is a diuretic and can dehydrate you even more.
Other unhelpful habits include:
taking painkillers and other medications. Many drugs interact with alcohol and can cause a variety of symptoms and reactions.
intense workouts. Sweating promotes dehydration and electrolyte imbalance.
driving while recovering from a hangover.
Supplements
Direct Support
(Most Helpful → Least Helpful)
These supplements directly affect hangovers by supporting alcohol metabolism, replenishing lost nutrients, or reducing inflammation and oxidative stress.
N-Acetyl-L-Cysteine [NAC]: NAC acts as a precursor to glutathione, a powerful antioxidant that supports liver detoxification. By taking NAC before or after alcohol consumption, it may reduce the severity of hangovers by aiding liver function and mitigating oxidative stress.
Vitamin B1 [Thiamine]: Thiamine is crucial for alcohol metabolism and is rapidly depleted during alcohol intake. Supplementing B1 helps mitigate fatigue and supports brain function during recovery.
Vitamin B Complex: Vitamin B complex is essential for alcohol metabolism and overall recovery. Since alpha-lipoic acid can deplete thiamin, supplementing with B vitamins becomes necessary for supporting health.
Electrolyte Blend: Electrolyte blend helps restore balance and hydration by replenishing electrolytes lost during vomiting or dehydration, alleviating the effects of a hangover.
Magnesium: Magnesium is often depleted with alcohol use and plays a role in preventing headaches and muscle cramps post-drinking. It supports nerve relaxation and hydration balance.
Alpha Lipoic Acid: Alpha-lipoic acid, with its inherent anti-inflammatory and antioxidant properties, aids in breaking down toxins responsible for hangover symptoms, offering relief.
Indirect Support
(Most Helpful → Least Helpful)
These supplements do not target hangovers directly but may support liver function, hydration balance, or recovery from alcohol-related fatigue.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Natural Compounds
These natural compounds may help relieve hangover symptoms by supporting hydration, easing digestive discomfort, or replenishing key electrolytes and nutrients.
Coconut Water: Coconut water naturally replenishes electrolytes like potassium and sodium, offering hydration support after alcohol consumption.
Honey: Honey provides quick-absorbing natural sugars that help metabolize alcohol and restore energy. Anecdotally used to reduce hangover fatigue.
Activated Charcoal: Activated charcoal binds to certain toxins in the digestive tract, potentially reducing alcohol metabolite absorption when taken soon after consumption.
Plant Extracts
Direct Support
(Most Helpful → Least Helpful)
These plant extracts directly support hangover relief by enhancing detoxification, protecting liver cells, or easing nausea and headache symptoms.
Ginger Extract: Ginger’s anti-nausea properties help alleviate common hangover symptoms like nausea and upset stomach. Its soothing effects on the digestive system provide relief from gastrointestinal discomfort.
Peppermint Essential Oil: Peppermint essential oil, rich in menthol, relieves nausea and digestive discomfort, offering effective relief from hangover symptoms. Its cooling properties also soothe headaches and tension.
Milk Thistle: Milk thistle is known for protecting liver cells and enhancing liver function, aiding in detoxification after alcohol consumption. Its antioxidant properties may contribute to faster recovery from hangover symptoms.
Curcumin: Curcumin helps reduce alcohol-induced liver inflammation and oxidative stress. It supports liver detox pathways and may ease headaches and nausea.
Lemon Juice: Lemon juice or lime juice, rich in vitamin C, helps combat alcohol-induced dehydration by supporting hydration. Its natural detoxifying properties offer relief from hangover symptoms by replenishing fluids and electrolytes.
Green Tea Extract: Green tea extract contains catechins that enhance liver detoxification and combat free radical damage. Anecdotally used to ease fatigue after drinking.
Indirect Support
(Most Helpful → Least Helpful)
These extracts do not act directly on hangover symptoms but may support antioxidant defense, improve stress tolerance, or aid general recovery.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Alternative Treatments
These alternative therapies support recovery from hangovers, promote detoxification, and help restore physical and cognitive balance after alcohol consumption.
Aromatherapy: Aromatherapy with essential oils like ginger or peppermint helps alleviate nausea and vomiting by calming the nervous system. Inhalation of these oils can offer quick relief from hangover-related discomfort, promoting relaxation and easing symptoms.
Sauna: Sauna therapy may promote alcohol toxin elimination through sweating. Anecdotally linked to reduced brain fog and faster recovery, though hydration must be maintained.
Acupressure: Acupressure on points like PC6 (Neiguan) and ST36 may help reduce nausea, restore energy, and ease tension. These points are often used for nausea and fatigue.
Functional Lab Tests You May Wish to Explore
Books Worth Considering for Deeper Insight
Currently, no high-quality books meeting our functional, integrative, and natural healing standards are available for this condition. As soon as trusted resources are published, we will review and feature them here.
Podcasts That Offer Valuable Perspectives
Currently, no high-quality books meeting our functional, integrative, and natural healing standards are available for this condition. As soon as trusted resources are published, we will review and feature them here.
Educational Videos To Learn From
How Key Nutrients Support the Body
Antioxidants: Antioxidants protect cells from oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases such as cancer and cardiovascular ailments. They safeguard DNA integrity, slow down aging processes, and support overall cellular health.
Electrolytes: Electrolytes carry charged ions essential for transmitting nerve impulses, regulating muscle function, and maintaining fluid balance. They are pivotal in supporting hydration, nerve signaling, and overall physiological balance.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Essential Nutrients Explained
References
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