Alcohol and Supplementation: The Good and the Bad
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In the media, supplements have a bit of a double personality. Established brands like Neuriva or Nature’s Way frequently advertise their products on network TV; the Kardahsians promote “Lemme” gummies that claim to help with issues like digestion and energy slumps, while the comedy Arrested Development pokes fun at the supplement craze with the fictional “Teamocil” — a pill that “produces a feeling of camaraderie” but also “leads to a total shutdown of the pituitary gland.”
If you walk through the aisles of any health food store — or even your local CVS — the number of supplement bottles is overwhelming. So how do we tell the good from the bad? And which ones play well with alcohol? Let’s find out.
Used correctly, supplements can help make up for nutritional deficits in our diet or support the body with specific needs — such as cutting back on or stopping drinking alcohol or reducing its negative effects on the body. They can support health, assist in maintaining its nutrient levels, and even help us recover from a night out. But remember, they're supplements — they're meant to complement a healthy lifestyle, not be the only healthy element in our lives.
While they might seem like a modern trend, the use of supplements actually goes way back!
Alcohol Use Disorder (AUD) leads to a number of nutrient deficiencies. Many might be missing from our diet entirely, while others might not be absorbed or metabolized properly. Here’s an overview:
There are many other nutritional deficiencies that AUD is known to trigger, such as critical dietary fats, proteins necessary for muscle maintenance, and other vitamins and minerals.
Today, the world of supplements is vast and varied, and many promise near-miraculous results. But what is the science behind them? Let's explore how they work and what they can achieve.
Supplements can be categorized into a few basic groups: vitamins, minerals, herbs, amino acids, and other nutrients. They are typically taken in a concentrated form, so they’re more potent than regular dietary sources. Each supplement targets specific pathways in the body, either by providing raw materials (such as essential amino acids), acting as cofactors (like vitamins and minerals), or modulating biological pathways (like many herbs).
Not all supplements are created equal. The body's ability to absorb and utilize a given supplement — its bioavailability — can vary. For instance, turmeric's active ingredient, curcumin, is not easily absorbed. But combining it with piperine (from black pepper) increases its bioavailability. Similarly, some forms of minerals (such as magnesium citrate) are more bioavailable than others (such as magnesium oxide).
While supplements hold promise, they have their limitations:
That said, supplements can be a great dietary addition for mitigating the effects of alcohol or helping you cut back or quit. Let’s talk about it!
When we drink alcohol, it affects multiple systems in our body — the liver works to metabolize it; the brain feels its intoxicating effects; and the gut finds its balance of beneficial bacteria threatened. Let’s take a closer look at how supplements can help us restore balance.
The immediate and lingering effects of alcohol, from hangovers to nutrient depletion, have driven many to use supplements as potential remedies. While no pill can magically erase the consequences of overconsumption, certain supplements might help by easing symptoms, providing protection, or helping to repair damage. Here’s a more comprehensive look:
The digestive system can also take a hit when alcohol enters the picture. These supplements can help stave off or repair the damage:
Now let’s take a closer look at vitamins and supplements that can help rebalance our body after an extensive period of heavy drinking.
The liver is our body’s hardworking custodian, constantly cleaning up so everything else can run smoothly. Given the negative effects of alcohol on the liver, helping this vital organ perform its job of detoxifying the body can be a good idea. Here are some specific supplements to consider:
Now, let's switch gears from our liver to our brain, which can also use a little TLC to help it recover from the effects of alcohol and keep it safe from further damage. Certain supplements can enhance cognitive functions, memory, and mood. They even protect against aging and alcohol-related neurodegenerative disorders!
Now let’s switch gears one more time and talk about how supplements can help you if you decide to reduce or eliminate alcohol. Remember, while they’re amazing helpers, they aren’t a replacement for professional advice. Here are some supplements for alcohol withdrawal and to help with alcohol cravings:
While some supplements can help mitigate the effects of alcohol or help with hangovers and withdrawal, others can actually be harmful.
With advances in genetic testing and personalized medicine, the future of supplementation is promising and is getting more precise when it comes to meeting our individual needs. Imagine tailoring your supplement regimen based on your DNA or microbiome profile! We are moving toward more personalized and precise recommendations, ensuring that each of us gets the most benefit with the least risk.
Still, when it comes to supplements, remember that they are just that — supplementary. They’re not a magic fix, although they can support a healthy lifestyle when combined with a balanced diet, regular exercise, and plenty of sleep.
In the end, it’s all about balance and finding what works best for you. We're all on this journey together, learning and growing every day!
1. Can supplements support my decision to reduce or quit alcohol?
Absolutely! Supplements like kudzu root, vitamin B complex, and magnesium can aid in managing alcohol cravings and withdrawal symptoms, while others can support liver and brain health during the transition.
2. How do supplements like milk thistle and dandelion root benefit the liver?
Milk thistle's active ingredient, silymarin, has antioxidant properties that may protect the liver from toxins, including alcohol. Dandelion root can aid in flushing out toxins and support liver function.
3. What supplements can help boost brain health during alcohol withdrawal?
Omega-3 fatty acids support cognitive functions and mood, 5-HTP helps regulate serotonin (the “feel-good” neurotransmitter), and L-glutamine can act as a mood and energy booster.
4. How can I maintain a healthy gut if I've been consuming alcohol?
Probiotics are excellent for restoring the balance of good and bad bacteria in the gut, which can be disrupted by alcohol.
5. Are there any supplements I should avoid combining with alcohol?
Yes. Combining alcohol with supplements like ginkgo biloba, tyrosine, and iron can have negative effects, like increasing the risk of internal bleeding or dangerously elevating blood pressure.
6. How can ashwagandha help during alcohol withdrawal?
Ashwagandha is an adaptogenic herb that can help manage stress more effectively by balancing cortisol levels and promoting better sleep, both beneficial during alcohol withdrawal.
7. Should I consult a professional before starting any supplement regimen?
Definitely! It's essential to talk with a health professional before introducing any new supplements to ensure they're right for your unique needs and to avoid potential interactions or side effects.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
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