Hangover Treatments: What Works and What Doesn’t
In my previous blog post I talked about how zero is the safest number for alcohol intake.
Living in a culture where drinking is central to socialising means that many of us will have times where we drink and we may drink too much.
I know I have found myself googling hangover cures in the past when I am feeling ordinary after the night before.
When it comes to hangover cures let’s start with a clear truth: there’s not a lot of solid research on effective hangover cures.
Most of what we hear about hangover treatments is either anecdotal or speculative, and few remedies have undergone systematic evaluation.
That said, there are some interesting possibilities—particularly in the realm of fruit, vitamins, and detox support—that may help relieve hangover symptoms or even prevent hangovers in the first place.
The Power of Fruit for Hangovers?
Some interesting studies suggest that certain fruits might play a role in the metabolism of alcohol, specifically by affecting the enzymes responsible for breaking down ethanol and its byproducts. Alcohol dehydrogenase and aldehyde dehydrogenase are the primary enzymes involved, and research has shown that fruits like pear, sweet lime, and coconut water can enhance their activity by up to 90%. This could potentially speed up alcohol breakdown, reducing the duration and severity of hangovers.
Other fruits such as starfruit, Chinese quince, yellow lemon pear, and Java apple have shown promise in animal studies, where they reduced blood ethanol levels and protected the liver by lowering stress markers like AST and ALT enzymes. This seems to be linked to fructose—a type of sugar in fruit—that may increase metabolic activity and help the body process alcohol more quickly.
While this sounds promising, there’s no direct evidence in humans yet. If you’re looking for a potential hangover helper, eating fruit or even drinking some fruit juice while consuming alcohol might offer some benefit. Vodka, pear juice with lime anyone?
Vitamins, Minerals, and Alcohol
Another area of interest is the role of micronutrients like zinc and vitamin B3 (niacin) in hangover prevention. Both of these nutrients are involved in alcohol metabolism, and higher intakes could theoretically reduce hangover severity. However, alcohol also increases zinc excretion, meaning it’s essential to replenish these stores during drinking. While the research isn’t conclusive, ensuring adequate intake of zinc and vitamin B3 might help your body process alcohol more efficiently. The key with taking zinc is to always have it after a main, protein containing meal to avoid nausea and it’s not to be taken with a dairy containing meal.
What Doesn’t Work? NSAIDs and "Hair of the Dog"
Common hangover strategies like taking non-steroidal anti-inflammatory drugs (NSAIDs) or having another drink (the infamous “hair of the dog”) can actually do more harm than good. NSAIDs, like ibuprofen, may slow down alcohol metabolism, while acetaminophen (found in Tylenol) increases liver toxicity when combined with alcohol. And the idea that drinking more alcohol will cure your hangover is a myth—you're only delaying the inevitable and worsening the toxic effects.
Glutathione, NAC, and Detox
Many people ask about supplements like liposomal glutathione and N-acetylcysteine (NAC) to counteract the effects of alcohol. Both have shown promise in animal studies, where they’ve been found to reduce oxidative stress and support liver detoxification. Alcohol depletes glutathione levels, a crucial antioxidant for neutralising toxins in the body. In theory, boosting glutathione or its precursors like NAC could help lessen hangover symptoms.
However, while there’s some evidence for their effectiveness in animal models, human studies are still limited. NAC has shown some benefits in specific subgroups (like women), but overall results are mixed. So while these supplements may offer some relief, their effectiveness remains speculative without more robust human trials.
What Might Help: Exercise, Sauna, and Hydration
Though exercise and sauna won’t detox alcohol from your system, they can help you feel more energised and less lethargic after drinking. Sweating it out may lift your mood, enhance blood flow, and promote relaxation—but be sure to stay hydrated and replenish electrolytes with a good quality electrolyte formula as both exercise and sauna use lead to water and mineral loss.
Final Thoughts: Moderation is Key
At the end of the day, the most reliable way to prevent a hangover is to moderate your alcohol intake. But if you’re looking for remedies to ease your symptoms, some supplements like liposomal glutathione, NAC, sulforaphane, fruit consumption, and staying hydrated with electrolytes could offer some support. Just remember that most of these strategies lack strong evidence, so it’s best to approach them with cautious optimism.
This blog post includes insights from Dr. Rhonda Patrick’s podcast episode that explored the current research about alcohol and potential hangover remedies.
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