Best Vitamins For a Hangover: What The Science Says

What Causes Hangovers?

Hangovers are caused by dehydration, poor sleep quality, and inflammation. Alcohol acts as a diuretic, leading to dehydration by blocking vasopressin. It disrupts sleep by reducing REM stages and causes inflammation as the liver processes acetaldehyde, a toxic by-product, which triggers cellular damage.

Let’s break down these causes that are responsible for your hangover symptoms, including, but not limited to:

• Dehydration: Alcohol acts as a diuretic, increasing urine production by blocking vasopressin, a hormone that helps regulate water in your kidneys. Without enough vasopressin, your body loses more fluids, leading to dehydration.
  
  
• Poor Sleep Quality: Alcohol disrupts sleep by preventing your brain from reaching deeper stages, particularly REM sleep. Even with adequate hours, you won’t feel fully rested. (1)
  
  
• Inflammation: The liver breaks down alcohol into acetaldehyde, a toxic by-product. Excess acetaldehyde forms free radicals that cause cellular inflammation, leading to aches and fatigue. (2)

How Do I Know If I Have a Hangover?

Hangovers can feel different for everyone, but they often come with a range of unpleasant symptoms that signal your body is struggling to recover from alcohol. Here are some signs to watch for:

• Difficulty concentrating or staying mentally sharp
• Rapid or irregular heartbeat
• Overwhelming fatigue and physical weakness
• Trouble falling or staying asleep
• Lightheadedness or a spinning sensation
• Nausea, stomach cramps, or vomiting
• Heightened sensitivity to noise and bright lights
• Shakiness or unsteady hands
• Sudden shifts in mood, like irritability or sadness
• Persistent headaches or sore, achy muscles.

What Vitamins Are Good for a Hangover?

Vitamin B Complex, including B1, B2, B3, and B6, is beneficial for hangovers as it supports metabolism and liver function. B6, in particular, has been shown to reduce hangover severity. Additionally, antioxidants like Vitamin C and Vitamin E help combat oxidative stress, promoting liver recovery and reducing free radicals.

Let’s explore these vitamins in more detail:

Vitamin B Complex

B vitamins play a vital role in supporting your body’s metabolism and liver function, both of which are crucial during alcohol recovery. Here’s how specific B vitamins can help:

• Vitamin B1 (Thiamine): Crucial for converting food into energy, B1 deficiency is common in chronic alcohol abuse. A study of 77 ER patients found 15% of binge drinkers lacked B1. (3)
  
  
• Vitamin B3 (Nicotinamide/Niacin): B3 is essential for producing NAD, which aids in nutrient and alcohol metabolism. A study of 23 participants showed diets rich in B3 and Zinc reduced hangover severity. (4)
  
  
• Vitamin B6 (Pyridoxine): Helps process amino acids, carbs, and fats. Taking 400mg before, during, and after drinking reduced hangover severity by 50% in a study, though this is far above daily needs. (5)
  
  
• Vitamin B2 (Riboflavin): Supports metabolism and regenerates antioxidants and other B vitamins, explaining the bright yellow urine after taking multivitamins.

Vitamin E

Vitamin E is a powerful antioxidant that neutralizes free radicals, or “reactive oxygen species.” While deficiency is rare, maintaining optimal levels can support overall health, even though no direct studies link Vitamin E to improved liver function or hangover recovery.

Vitamin C

Known for boosting immunity, Vitamin C is also a potent antioxidant that works alongside Vitamin E, helping to regenerate its antioxidant properties. Additionally, Vitamin C aids liver recovery and regulates blood sugar levels, which may help ease hangover symptoms. (6)

What about Vitamin B12 for a hangover?

Vitamin B12 is a cofactor in DNA synthesis and amino acid metabolism. It has a vital role in your nervous system and red blood cells which keeps things working.

Unlike the other B vitamins mentioned in this article, your liver has the capacity to store Vitamin B12 and supply your body for 3 to 5 years before you develop a deficiency.(7)

Lots of sources and products recommend B12 for hangovers. But it has no relevant role in recovery or metabolism.

Can vitamins cure a hangover?

You've probably guessed the answer to this by now. Vitamins do not cure or prevent hangovers. Nor do they protect the liver from the damaging effects of alcohol. 

Other Nutrients to Reduce Hangover Symptoms

Although vitamins don’t cure or prevent hangovers, they can be crucial to the health of your liver, which helps your body metabolize alcohol and remove it from your system. Similarly, there’s no other nutrient that can serve as a hangover cure; however, here are a handful of nutrients that can facilitate your body’s recovery after drinking.

Magnesium 

Drinking alcohol depletes your body’s stores of magnesium, but this electrolyte indirectly helps you with rehydration and alleviating headaches and muscle fatigue by restoring your body’s magnesium levels. 

Glutathione

This substance serves as an antioxidant, helping your body break down the toxic elements of alcohol. Taking in more glutathione, such as from fruits, vegetables, or meats, can help reduce acetaldehyde levels (which are present in many alcoholic drinks), reducing hangover symptoms.

L-Cysteine

This amino acid boosts your glutathione levels, which are crucial for liver detoxification and reducing hangover symptoms like nausea and headaches. High-protein foods and certain dairy products and vegetables are high in L-cysteine.

Anything else to consider?

Hangovers are a sign from your body that you’ve drunk too much. Although vitamins support normal metabolism and antioxidant pathways, they’re certainly no magic cure.

The only real way to prevent a hangover is drinking within your limits and making sure you give your liver a chance to clear alcohol and its by-products before they cause too much damage.

Drinking plenty of water throughout your night and having a meal before going out can go a long way in preventing the worst hangovers.

In addition, sticking to lighter-colored drinks like wine and tequila, especially compared to darker liquors like whiskey, can also help because they contain fewer congeners. Congeners are biologically active compounds formed naturally when alcohol such as wine and whiskey are made. They are responsible for the distinctive tastes and aromas you get with these drinks. But unfortunately, congeners are known to exacerbate hangovers. 

Conclusion

So, that brings us to the end of our look into the best vitamins for a hangover.

We’ve walked you through the basics of how alcohol affects your body and explained how some vitamins work to support your body’s normal metabolism.

Remember, supplements are here to support your goals but they must be combined with a healthy lifestyle overall. No supplement can beat sticking to drinking less alcohol and having plenty of rest. If you're currently hungover, check out our articles on the best teas you can drink while hungover and how to rehydrate more quickly after drinking.

Frequently Asked Questions 

Should I take B12 for a hangover?

While there’s no guaranteed cure for a hangover, taking B12 before and after drinking may help replenish this essential nutrient and support faster recovery.

Is vitamin D good for hangovers?

Vitamin D, along with vitamin E, may help prevent hangovers if taken beforehand. B vitamins, on the other hand, are more effective the morning after to boost energy and cognitive function.

Is zinc good for a hangover?

Yes, zinc supports enzymes that break down alcohol and helps reduce inflammation, boosting your immune system in the process.

Can I take vitamin C after a hangover?

Vitamin C may help alleviate symptoms like nausea, fatigue, and headaches. Consult your healthcare provider before using any supplement.

Are electrolytes good for a hangover?

Absolutely. Electrolytes combat dehydration caused by alcohol, helping your body recover and restore balance more quickly.