How Does Alcohol Affect Vitamin Absorption?
![Reframe App Logo](https://cdn.prod.website-files.com/60d10433104bca13abce2c13/6524611f0bc6ca7db5aea21b_logo.webp)
You’ve been taking B vitamins for weeks. Everyone tells you they’re supposed to give you more energy, but you’re still sluggish. “What’s the problem?” you wonder. “Did I get a bad batch?”
There are several reasons why your vitamins may not be giving you the desired results — one factor is alcohol. Among the many effects of alcohol, we don’t hear much about it interrupting vitamin absorption, but it does!
In this blog post, we will explore how our body absorbs vitamins and alcohol, and how the two interact.
Vitamins are organic compounds that our body needs to maintain basic functions. There are two main categories of vitamins:
Our body doesn’t produce most vitamins; we can produce vitamin D by being in the sun, and a small amount of vitamin K2 (essential for bone and heart health) is produced in our gut. All of the other vitamins must come from our diet or from supplements. Let’s dig into that next!
About 20% of the alcohol we drink is absorbed into our bloodstream through our stomach, and the other 80% is absorbed by our small intestines. Once the alcohol is in our bloodstream, it travels everywhere blood goes — spoiler alert, that’s our whole body!
However, some parts of the body use more blood than others. For instance, the brain and the liver are the most blood-guzzling organs. The liver is where almost every substance and food that enters our body is metabolized — including alcohol.
The liver breaks alcohol down into a toxic byproduct called acetaldehyde. After that, it’s broken down into acetate and expelled from the body in our urine and breath. The alcohol metabolism process is taxing on the liver. Because alcohol and acetaldehyde are toxins, the liver focuses on eliminating those from our body and sets other things to the side — including food.
Drinking alcohol, especially in large amounts, disrupts the absorption of vitamins B1 (thiamine), B9 (folate), B12, A, and C. One study looked closely at vitamin C and alcohol and found that 42% of people with alcohol use disorder have severe vitamin C deficiencies.
Alcohol specifically interferes with vitamin absorption and storage in the following ways:
Overall, chronic alcohol use can disrupt the absorption and metabolism of vitamins and lead to several vitamin deficiencies.
We learned that alcohol can prevent or disrupt vitamins from being absorbed. We may be getting plenty of vitamins in our diet, but that means very little if we can’t absorb them. Let’s take a look at common symptoms of alcohol malabsorption:
Symptoms may vary depending on the severity of the alcohol consumption. However, even moderate alcohol use can lead to moderate malabsorption.
After reading this list we may be wondering, does taking vitamins after drinking alcohol help counteract the negative effects of alcohol? The results are mixed. Some research found that supplements can help reduce liver damage while others show no difference. More studies are needed to determine the effectiveness of vitamin supplements, but there is one simple answer: quitting or cutting back on alcohol is the most effective way to prevent alcohol-related vitamin malabsorption.
There is good news! The simple act of reducing (or completely stopping) alcohol use allows the body to heal and restore its functions — including nutrient absorption.
You can use vitamins to your advantage as you try to heal from chronic alcohol use. For instance, B vitamins such as B1, B9, and B12 help you regain proper energy metabolism and nerve function, and boost your overall well-being. Vitamin C helps support your immune system and reduces oxidative stress levels caused by alcohol use. To get these vitamins, you can use supplements, but you can also maximize vitamin bioavailability by getting them from certain foods:
It's important to note that while supplements can help support recovery, they should not be used as a substitute for a healthy diet and lifestyle. Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is essential for overall health and recovery from alcohol use. Additionally, individuals recovering from alcohol use should consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for their individual needs.
Alcohol takes a toll on our overall health, and its effects on our vitamin absorption are only the beginning. Quitting or cutting back on alcohol is an effective way to prioritize our well-being. Luckily, there are endless resources out there to help with this project. Consider trying the Reframe app, which puts a science-backed toolkit right in your pocket. Here’s to your health!
1. What vitamins does alcohol deplete?
Alcohol depletes fat-soluble vitamins such as A, D, E, and K. Alcohol is particularly hard on B complex vitamins such as folate, B6, and thiamin.
2. Can we take vitamins with alcohol?
We can, but they might not be helpful since alcohol can deplete and prevent the absorption of vitamins.
3. What vitamins should we not take with alcohol?
High doses of vitamins A, D, E, and K can potentially exacerbate the liver damage caused by alcohol.
4. How long after taking vitamins can we drink alcohol?
Alcohol typically takes quite a while to leave our system — about an hour for every drink — but the toxic byproducts of alcohol stick around for much longer (up to 24 hours). While there’s no particular danger from taking vitamins as prescribed before or after drinking, they are generally less effective within the 24 hours after drinking. If we chronically use alcohol in large amounts, they will be less effective until after the alcohol withdrawal period is over.
5. What vitamins should I take if I drink alcohol?
Consider taking vitamins C, A, and B-complex after drinking alcohol; they help our body recover.
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!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Reframe supports you in reducing alcohol consumption and enhancing your well-being.