We've all been there: the pounding headache, the queasy stomach, the overwhelming regret after a night of overindulgence. While drinking in moderation is the only guaranteed way to avoid a hangover, science shows that certain vitamins and supplements can significantly ease the morning-after misery. Understanding what causes a hangover is the first step to conquering it. It's a triple threat of dehydration, inflammation, and nutrient depletion, all made worse by acetaldehyde, a toxic compound your body produces when breaking down alcohol.
This guide is your science-backed toolkit for hangover prevention. With over a decade of experience in the supplement industry here at Zaca, we've dug through more than fifty scientific studies and research papers to identify the most effective vitamins, minerals, and antioxidants to help you recover. We'll explore how specific nutrients counteract alcohol's effects, from replenishing lost electrolytes to supporting your liver's detoxification process. This isn't about guesswork; it's about giving your body what it needs to bounce back.
Think of this as your pre-party checklist. By strategically taking the right supplements, you can fortify your body against the damage and wake up feeling more human. We'll break down 21 key ingredients that studies show can prevent or lessen hangover symptoms, giving you a clear, actionable plan. Read on to discover exactly what you need to feel your best, even after a few drinks.
The morning after a night of heavy drinking, you may be feeling a little bit like death. You might find yourself suffering from a pounding headache, nausea, dizziness and even sweating.
This is due to your body fighting the toxic effects of having too much alcohol, which includes dehydration and an imbalance of the body's electrolytes. Fortunately, there's a lot you can do to prevent this from happening!
When you drink alcohol, it depletes many vitamins, amino acids, fatty acids, enzymes and vitamins from your body. This is part of why you get a hangover, which we cover. Then there's other ingredients that may not get depleted, but have incredible liver, and alcohol benefiting properties that can influence a hangover.
Here are 20 vitamins you should take before drinking alcohol to stop hangovers, according to science. Keep in mind these are not ranked by strength or effectiveness, in fact many of the best ones are towards the bottom.
First we'll start with Vitamins to Prevent Hangover -- specifically the vitamin B complex.
Before diving into each B Vitamin — including B1, B2, B3, B6, B7, and B12 — it's worth noting that Vitamin B complexes in general are popular for helping and avoiding hangovers.
As Stanford University says, during alcohol metabolism, our vitamin B stores are reduced.⁵¹
Alcohol in general can greatly reduce or even inhibit certain B vitamins. This results in fatigue and tiredness, hence also why so many vitamins to prevent hangovers include them.
We'll dive deeper into each Vitamin B below, and with how each vitamin prevents a hangover.
Vitamin B1 benefits the brain and nervous system, helps in the production of red blood cells and metabolizes carbohydrates, fats and proteins.
The most common vitamin deficiency in alcoholism is thiamine (vitamin B1).
Studies have found that alcoholic patients had thiamine deficiency up to 80% rate.² This is because alcohol reduces the amount of vitamin B1 that your body absorbs.
Early symptoms of thiamine deficiency include fatigue, weakness and anorexia.
Simply supplementing B1 thiamine can help combat alcohols reduction of this vitamin.
Vitamin B2 is especially important for proper body function because it helps break down fats, carbohydrates and proteins into energy.
A European study reports that high doses of Vitamin B-2 (riboflavin) may help prevent migraine headaches.³
Therefore it's claimed to potentially help prevent the development of hangover symptoms like a headache.
Research finds, as with vitamin B1, heavy alcohol consumption can lead to B2 deficiency, which can cause suboptimal health outcomes and other problems.⁴ Therefore, supplementing B2 can fight against alcohol's depleting effects.
Finally, B2 (riboflavin) is needed to rebuild glutathione in the body, so it too is depleted by alcohol.
The B vitamin niacin helps your body turn food into energy and helps keeps your nervous system, skin and digestive system healthy.
In a recent study of 23 people, researchers found that those who had higher levels of nicotinic acid (niacin) and zinc in their diets reported less severe hangovers compared with those with lower levels.⁸ Hangover symptoms that were measure included sleepiness, nausea, headache, weakness, stomach pain, and anxiety.
Among other things, the literature suggests that nicotinic acid (niacin) when combined with zinc plays a key role in the metabolism of alcohol — specifically oxidation of alcohol into acetaldehyde.⁸
Bill Wilson, co-founder of Alcoholics Anonymous, spent the last eleven years of his life spreading word of vitamin B3 therapy as a supplement option to complement AA groups.⁶ It was coined niacin therapy.
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin. It's a member of the B complex family of vitamins and is involved in over 100 reactions in your body.
Bodily reactions and processes such as produce neurotransmitters like dopamine, serotonin, and norepinephrine which effects mood, make hemoglobin, make glutathione, and break down glycogen for energy use.¹²
In one study that combined yeast and vitamin B6, including B1 and B2, showed a statistically significant difference in the hangover symptoms of discomfort, restlessness, and impatience.¹⁰
In addition, a deficiency in Vitamin B6 due to alcohol can cause tiredness and low energy.¹¹
Biotin is involved in numerous body functions. Vitamin B7 promotes the function of the nervous system, helps regulate blood sugar, and is necessary for liver metabolism.
B7 is included in numerous hangover prevention formulations with Vitamin B complex, however, no studies are found isolating B7 with regards to its effects on hangovers.
One study shows that alcohol can cause inhibition of biotin uptake in the gut or intestinal tract. ¹⁴
Folate aids in proper digestion, absorption of nutrients, and removal of waste products from the body.
Folate is an essential component of DNA and RNA, and its deficiency has been linked to liver function.
A study showed that folate deficiency disturbs the metabolism of methionine, an amino acid in your body, and contributes to liver damage with relation to alcohol consumption.¹⁶
Vitamin B12 is needed to form red blood cells and make DNA. It also helps brain and nerve cells develop and function.
The good news is research showed that patients with alcohol intoxication did not have vitamin B12 deficiencies, showing that alcohol did not have an effect on the vitamin.¹⁸
Although there were no significant studies to show B12 as a vitamin to prevent hangover, it's a popular B vitamin for energy and still in a lot of hangover pills.
Benefits of adding B12 via an IV intravenous therapy or supplement can help B12 deficiency symptoms such as tiredness, weakness, depression and poor memory.¹⁹
An antioxidant in itself, L-cysteine is valued for its ability to increase glutathione levels in the body.
This amino acid works as an antioxidant and helps boost lung and brain function, as well as promote liver detoxification.
One study done on L-cysteine proves it can prevent or alleviate hangovers. Primary finds showed that L-cysteine helped lower hangover symptoms such as nausea, headache, stress, and anxiety.¹⁵
Vitamin C is an essential nutrient that helps the body grow, develop and heal.
It’s involved in many body processes, including the production of collagen, immune system function, and wound repair.
Although no significant studies prove Vitamin C to prevent hangovers, one study showed Vitamin C to promote liver function recovery and glucose homeostasis in patients with non-alcoholic fatty liver disease.²⁰
Other research showed that chronic alcohol consumption inhibits the ability of the pancreas to absorb vitamin C.²¹
Since your body doesn't product Vitamin C, you must get it from your diet or supplementation.
Magnesium is a powerhouse electrolyte (mineral) important for more than 300 biochemical reactions in your body -- involved in DNA synthesis, energy metabolism, may help headache or migraines, support healthy blood sugar levels, combat depression, boost exercise performance, support better sleep, and reduce anxiety symptoms.²³
One study found that nearly 50% of Americans have suboptimal magnesium levels or magnesium deficiencies, not including alcohol's effect on the body.²⁴
In studies, 30% of alcoholics have been found to have clinical magnesium deficiency.²⁵ Both clinical and research evidence indicates that alcohol consumption is one of many causes of magnesium loss from the body.²⁷
According to Dr. Carolyn Dean from the Nutritional Magnesium Association, magnesium help to avoid the "pain of a tension headache or hangover and can lessen the damage to the brain.”²²
Lastly, alcohol is a diuretic which causes dehydration likely leading to part of the cause of a hangover. Magnesium is a mineral that carries an electrical charge, and works with other electrolytes including sodium, potassium and calcium to help you make the most of your water and maximize hydration.
Vitamin D is one of the most important vitamins for your body.
Vitamin D is critically important for controlling your body's absorption of calcium and phosphorus, and for helping to keep your immune system functioning normally.
It also makes sense that you'd want this vitamin after a night of heavy drinking. Drinking too much alcohol can disrupt the digestive system and cause a Vitamin D deficiency.²⁵
Potassium is a mineral that is necessary to the proper functioning of all cells, as it ensures proper function of your muscle and nerve cells, regulates heartbeat and blood pressure, and is vital for the metabolism of carbohydrates.²⁸
Alcohol interferes with the production of a hormone that helps your body retain water, leading to dehydration and the loss of electrolytes such as potassium and sodium.²⁹
Due to excessive peeing from consumption of alcohol, a researcher at George Mason University wrote "In addition to the liquid expelled during frequent urination, certain salts and potassium — required for proper nerve and muscle function — are also lost."³⁰
For helping prevent hangovers simply add this electrolyte when drinking to replace what's lost from alcohol consumption. Although potassium alone it won't do the trick, in combination with other electrolytes and vitamins it will help.
To maintain strong bones and a healthy heart, muscles, and nerves, your body needs calcium.
When it comes to hydration, calcium also helps us to keep our electrolyte balance in equilibrium.
Alcohol doesn’t directly affect calcium levels, but the side effects do. For example, excessive drinking can harm your liver and inhibit its ability to produce an enzyme needed for the body to absorb calcium.³¹
This mineral doesn't necessarily prevent hangovers, but can certain help assist in your body's hydration.
Zinc, a trace mineral that your body needs, helps your immune system, wound healing, and metabolism.
Reading the literature, you see that the roles of zinc (along with nicotinic acid) in the oxidation of ethanol into acetaldehyde are important.⁸
Essentially, Zinc can your body absorb alcohol and break it down better.
In summary, the findings from this study suggest that social drinkers who eat more foods high in zinc and nicotinic acid are less likely to report severe hangovers the next day.⁸
Vitamin A is an essential nutrient involved in vision, growth, cell division, which also contains antioxidant properties.
A study found that when you drink alcohol, it can have a significant effect on vitamin a (retinoid) homeostasis.³²
As like many other vitamins and minerals, diligent studies on the liver show chronic consumption of alcohol is associated with a decrease in Vitamin A.³²
It's definitely another supporting vitamin you want to replace when consuming alcohol.
When you take NAC, it helps your body's production of glutathione as a precursor, which is one of your body's key antioxidants. And may also help aid in regulating glutamate.
Glutathione is known to reduce hangover toxicity and is also useful for liver health. Therefore making NAC ideal for liver support, may play an important role in your body’s detoxification process, and possible improvement for hangovers.
In one study, though there were no differences in the results of the general hangover scale, females using NAC showed improvement on various measures of hangover symptoms.³⁴
Japanese Raisin tree, or Hovenia dulcis (DHM), is mainly found in East Asia, and the fruit has been used for centuries in traditional folk remedies for alcohol intoxication.
This might be the most potent herbs or vitamins to prevent hangovers of them all!
One study shows significant declines in hangover symptoms in the group that took Hovenia Dulcis (DHM) versus the placebo group.³⁵
Research indicates that Hovenia Dulcis (DHM) can help to relieve the symptoms of a hangover by inhibiting alcohol-induced acetaldehyde accumulation, which is the toxin produced by alcohol.³⁶
In a 2010 study, they found that Hovenia Dulcis might protect alcohol-related liver damage. Researchers noted an increase in antioxidant enzymes helping to metabolize alcohol.³⁷
In 2012, researchers proved that a juice and fermented vinegar made from Hovenia Dulcis — can help protect your liver from alcohol related liver damage.³⁸
Hovenia Dulcis, or the potent flavonoid DHM benefits contained within, is a super vitamin for hangovers not to be left out.
Prickly pear contains nutrients that are critical for blood pressure health and immune system function.
They also contain beneficial plant compounds, including antioxidants such as phenolic acids and flavonoids, while also containing magnesium, potassium, calcium and Vitamin C.⁴¹
The prickly pear cactus, acknowledged for its anti-inflammatory and antiviral properties, has been used by the people of Mexico for centuries as a claimed hangover remedy and cure.
Prickly pear cactus extract has recently gained popularity due to some promising findings to help lessen the symptoms of a hangover. In one study, three of nine hangover symptoms were significantly decreased — nausea, dry mouth, and anorexia —and severe hangover symptoms were decreased by 50%!⁴⁰
Prickly pear is certainly a top pick for vitamins to prevent hangover.
Glutamine supplements can help boost your gut, immune and other body functions, especially during times of stress when you need the extra help.
As we know alcohol is dehydrating, one study found that glutamine can help the body absorb fluids and electrolytes.⁴²
When you drink alcohol, it inhibits the body's ability to produce glutamine. When you stop drinking, the body starts a "glutamine rebound" and produces more glutamate to make up for the loss, which can lead to fatigue, restlessness and anxiety the next day. ⁴⁴
Supplementing glutamine can therefore increase your glutamine levels to help prevent glutamine rebound from occurring, potentially decreasing your symptoms of a hangover.
Glutathione (an amino acid made of three parts: L-cysteine, glycine, and L-glutamine) is a potent antioxidant that helps us rid the body of toxic substances.
Considered your body's master antioxidant, it plays a major role in fighting oxidative stress in our cells and helps recover from alcohol with glutathione.
In 1986, the University of Milan studied the effect that glutathione has on blood alcohol, acetaldehyde and hepatic triglyceride levels — and found a significant reducing effect on acetaldehyde.⁴⁷
Glutathione’s ability to break down acetaldehyde may help prevent or ease hangover symptoms.⁴⁸
Another study found that alcohol consumption leads to a depletion of glutathione stores.⁴⁹
To add to the damage, they observed that the body must wait between 8-24 hours for the liver to make more glutathione, which is necessary to rid the body of toxic acetaldehyde byproducts produced after alcohol consumption.⁵⁰
NAC (N-Acetyl Cysteine) isn't need if you supplement glutathione. Glutathione is the a huge component to help your body break down alcohol to prevent or minimize a hangover.
In conclusion, this list and research of vitamins to prevent hangover gives us promising remedies as to what nutrients can help protect against hangover symptoms.
As far as hangover prevention is concerned, no single vitamin, mineral, or antioxidant is necessarily king (or queen) of hangovers, although if we were to crown one would probably go to either Hovenia Dulcis, Prickly Pear, or Glutathione.
The evidence suggests that if you use some combination of these vitamins, minerals and antioxidants in combination— you'll get the best hangover prevention benefits these nutrients have to offer.
Our Zaca chewables are the perfect blend of natural herbs, antioxidants, and amino aids to help you bounce back faster. Scientifically formulated with a strong combination of Hovenia Dulcis, Prickly Pear and Glutathione to give your body maximum results. These chewables will help you rehydrate, replenish and recover faster. Simply take 4 delicious-tasting chewable tablets before bed. Try Zaca's Hydration + Liver Aid chewables and wake up refreshed.
Hangover vitamins, like Zaca's Hydration + Liver Aid chewables, are specifically formulated to support your body's recovery after consuming alcohol. They work by rehydrating your system, replenishing essential nutrients lost during alcohol metabolism, and assisting your liver in its detoxification process. This comprehensive approach helps you bounce back faster, minimizing that sluggish feeling and leaving you more refreshed the next day.
These specialized vitamins function by providing a targeted blend of ingredients – often including antioxidants, electrolytes, and beneficial herbs. When you drink alcohol, it can dehydrate your body, deplete key nutrients, and put stress on your liver as it processes toxins. Hangover vitamins deliver essential support:
Together, these ingredients work synergistically to counteract the negative effects of alcohol, reduce fatigue, and promote a smoother recovery.
For optimal effectiveness, we recommend taking hangover vitamins, such as Zaca's chewables, before you go to bed after consuming alcohol. This timing allows the active ingredients to begin working overnight, supporting your body's natural recovery processes while you sleep. By taking them at this crucial time, your body can absorb the nutrients and start repairing itself, aiming for a more comfortable awakening.
Generally, yes. Most hangover vitamins are crafted from natural ingredients and are considered safe when used as directed. Always review the product label carefully for specific usage instructions and ingredient information. If you have any pre-existing health conditions or are taking other medications, it's always prudent to consult with your physician before incorporating any new supplement into your routine.
Absolutely not. While hangover vitamins are designed to enhance hydration and replenish electrolytes, they are not a substitute for water. Alcohol is a diuretic, meaning it increases urine production and can lead to significant dehydration. To maximize your recovery and overall well-being, it is crucial to consume plenty of water throughout and after drinking alcohol, in addition to taking your hangover vitamins. Think of them as a powerful supportive measure, not a replacement for fundamental hydration.
Individual results can vary based on several factors, including the amount of alcohol consumed, personal metabolism, and individual body responses. However, the carefully selected combination of ingredients in quality hangover supplements like Zaca's chewables is specifically formulated to provide significant recovery benefits for the majority of users. Our aim is to provide comprehensive support to help you feel your best.
Not at all! Hangover vitamins are beneficial for anyone seeking to recover more effectively after alcohol consumption, regardless of the quantity. Whether you've had just a few drinks or a night out, alcohol can still impact your body's hydration and nutrient levels. These supplements offer proactive support for your system, helping to mitigate those effects and promote a quicker return to feeling refreshed.
While no single vitamin can completely "prevent" a hangover, certain vitamins and nutrients play crucial roles in supporting your body's processes that handle alcohol, potentially reducing the severity of symptoms. Key players often include B vitamins, particularly Thiamine (B1), Riboflavin (B2), Pyridoxine (B6), and Cobalamin (B12), as well as Vitamin C and antioxidants. These help replenish depleted stores, support liver function, and combat oxidative stress caused by alcohol metabolism. For example, studies suggest that compounds found in Prickly Pear and Hovenia Dulcis can help alleviate some hangover symptoms by supporting the body's natural detoxification.
Ideally, taking B vitamins both before and after drinking can offer the most comprehensive support. Taking them before drinking ensures your body has adequate levels to support alcohol metabolism, which is a nutrient-intensive process. Alcohol consumption is known to deplete B vitamin stores rapidly. Taking them after drinking helps replenish these lost nutrients and assists in the recovery process, reducing fatigue and supporting nervous system function. A B-complex supplement is often recommended due to alcohol's impact on multiple B vitamins.
Magnesium does not prevent a hangover, but it can certainly help alleviate some of its common symptoms. Alcohol is a diuretic, meaning it increases urine production, leading to fluid loss and the excretion of essential electrolytes like magnesium. Magnesium deficiency can contribute to headaches, fatigue, and muscle cramps, which are all hallmarks of a hangover. Supplementing with magnesium can help replenish these depleted levels, thereby reducing the severity of these specific symptoms.
All B vitamins play a role in overall liver function and alcohol metabolism, but Thiamine (B1) is particularly critical. Alcohol metabolism places a significant burden on the liver, and B vitamins act as coenzymes in many of the enzymatic reactions involved in breaking down alcohol and its toxic byproducts.
Individuals with chronic alcohol abuse are often deficient in several B vitamins, most notably Thiamine (B1) and Cobalamin (B12). This is due to alcohol interfering with nutrient absorption, storage, and utilization.
After drinking, a comprehensive B-complex supplement is generally the most effective approach. Alcohol depletes various B vitamins, and a B-complex provides a balanced spectrum to help replenish these losses. Specifically, look for supplements that include good doses of Thiamine (B1), Pyridoxine (B6), and Cobalamin (B12), as these are particularly impacted by alcohol and are crucial for energy production, nervous system health, and detoxification pathways.
There isn't one single "best" vitamin for alcohol, as alcohol impacts the body in multiple ways. However, if we consider overall support for metabolism, detoxification, and mitigating nutritional deficiencies, B vitamins are paramount. Thiamine (B1) stands out for its critical role in preventing severe neurological damage. Beyond vitamins, powerful antioxidants like N-acetyl cysteine (NAC), glutathione, and compounds found in Prickly Pear and Hovenia Dulcis can also significantly support the body in handling the oxidative stress and toxic byproducts of alcohol.
Alcohol is particularly notorious for depleting Thiamine (Vitamin B1). It interferes with Thiamine's absorption from the gut, its storage in the liver, and its conversion into its active form. This significant depletion is why Thiamine deficiency is so common and problematic in individuals who frequently consume alcohol, often leading to serious health complications if left unaddressed. Other B vitamins, such as Folate (B9) and Pyridoxine (B6), are also heavily affected.
Taking a multivitamin before drinking can be a proactive and beneficial strategy. While it won't prevent a hangover entirely, it helps ensure your body has a sufficient reserve of essential nutrients, particularly B vitamins and antioxidants, before alcohol begins to deplete them. This can support your body's natural processes for metabolizing alcohol and dealing with the oxidative stress it causes, potentially leading to a more manageable morning. It's a foundational step to support your body, but remember it's not a license to overindulge, and moderation is always key.
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