Niche Supplements: Hangover Prevention

Can Supplements Help Prevent Hangovers?

Written by: Glen Greenberg and Clinically Verified by: Matt Marshall, PharmD.

A fun night out with friends and a few too many drinks down the hatch means a rough morning for you. Overconsumption of alcohol comes with a host of medical risks like liver, brain and heart damage, an aggravation of any psychological disorders such as depression and anxiety, an inability to perform your best in the bedroom and, perhaps worst of all, the hangover.

Hangovers are the first manifestation of alcohol poisoning. Thirst, lightheadedness, nausea, loss of appetite and a sensitivity to loud, obnoxious roommates are all characteristics of having too good of a time. Luckily, for the savvy late night binger there are a number of over-the-counter supplements to help deal with the nastiness of hangovers.

Take a look at the graphic below to help guide you as we examine each supplement in detail.

Note: To help save you some time and money, we’ve researched the best brands on the market for the supplements discussed below. Throughout the article you will find links to our recommended brands – check them out and feel free to compare with your own research! For the sake of transparency – we earn a small commission (about 5%) from Amazon, not the brand; which means that we can not only continue to create high quality educational content, but we can remain 100% free of bias as well!

Milk Thistle

Also known as Silybum Marianum in botany circles, this Southern European plant has spread around the world, in part to its spectacular ability to remedy liver damage.

The Science

Milk thistle preserves glutathione (GSH), an amino acid critical in preventing cellular damage in the liver. Alcohol depletes the body’s store of GSH quickly, leaving your liver vulnerable to possible long term-damage.

Milk thistle supplements your stores of GSH as a buffer between the effects of alcohol and your liver.

How to

Milk thistle is available online and at most supplement shops in capsules, tablets, tea and tincture forms.

It is most effective when taken before drinking and it is recommended that you drink plenty of water as it can act as a diuretic.

Keep in Mind

There are known allergies to milk thistle and it can cause nausea and upset stomachs. It is also not recommended for children under 18 as well as pregnant or breastfeeding moms (Not that anyone from this demographic should be drinking).

As with all supplements, talk to your doctor before taking milk thistle.

N-acetylcysteine (NAC)

The Science

NAC, like milk thistle, augments the body’s supply of glutathione. In this case, it boosts the body’s ability to produce it. It should go without saying by now that this stuff is pretty important for the liver to prevent toxicities. So much so in fact, that low levels of glutathione are implicated in liver disease.

How to

Take 300-900mg before or after drinking (but definitely before bedtime) to help improve your chances of being a functional human being the next day.

Keep in Mind

NAC has several other benefits you may read about – including a growing body of evidence that it helps prevent and mitigate addiction. In addition you can expect a host of benefits resulting from its powerful antioxidant effects.

L-ornithine

L-ornithine is an amino acid found in a myriad of foods that reduces fatigue and stress in the body. And a hangover is all about fatigue and stress.

Especially after seeing the bar tab.

This supplement works best when taken in the morning-after, as it can reduce the sluggish feeling that accompanies a hangover.

The Science

As a key component of the urea cycle, L-ornithine breaks down ammonia and contributes to the production of urea. That’s right; it makes you pee better. The more you urinate, the more toxic byproduct from your night of drinking will pass. (Although, those embarrassing messages you sent while inebriated will plague you for at least a week.)

In addition to that, L-ornithine acts as a minor sedative and can help you nap off the worst of your hangover.

How to

Clams, cheese and tuna are all rich in L-ornithine but, the best results are going to be in capsules. It has been shown that 400 to 800 mg taken after alcohol consumption has had an effect on hangovers.

Keep in Mind

Start your dosage low and work your way up as any drastic change in chemicals can cause discomfort (such as having to go to the bathroom every five minutes.) It also isn’t recommended for anyone who’s allergic to it, pregnant or breastfeeding.

Dihydromyricetin

Dihydromyricetin (DHM) is a supplement found in Japanese raisin trees that has been used for centuries as a hangover cure in Asian countries.

It has also been shown to improve liver function, which is a boon to any alcohol indulger.

The Science

DHM increases the activity of enzymes that are critical in processing alcohol. These enzymes metabolize the alcohol faster when on DHM, reducing the impact of the hangover. This helps reduce the sluggish fog that plagues any drinker the morning after.

How to

In order to prevent hangovers, it is recommended to take about 300mg during or just after drinking.

Large amounts of DHM have also been shown to prevent intoxication in the first place, although that’s about 2000-4000mg of the substance. In order to acquire these numbers, tablet form is recommended. It’s also found in teas and other derivatives of Japanese raisin trees.

Keep in Mind

DHM is a reactive substance, so it’s effectiveness can increase or decrease based on other substances in your system. Effects of DHM are reduced with flumazenil (a drug used for surgeries or overdoses) as both compounds affect GABA receptors in the brain.

DHM can also enhance the effectiveness of other liver supporting agents like milk thistle and L-ornithine (sound familiar?) as well as vitamins B and C. Their synergism could lead to the mellowest hangover you’ve ever experienced, though it still won’t take back all those embarrassing things you did.

Activated Charcoal

Activated charcoal is used in emergency rooms to soak up poisons and excess drugs in overdose cases. Since alcohol is a drug, the idea is that charcoal will bind to it just like any other toxin.

The Science

Activated charcoal binds to toxins in the stomach and prevents their absorption into the bloodstream. At least that’s the theory behind it. There is more anecdotal than scientific evidence that it actually works, but it’s logical. And activated charcoal is pretty cheap.

While the jury may be out on how well this will actually work, it may be worth a try if none of the other products have provided you any benefit.

How To

In order to get a reasonable amount of activated charcoal, it is recommended that you take it in capsule, tablet or slurry form while you are drinking. (Charcoal margaritas, anyone?)

You’ll have to down anywhere between 25 to 100 grams in order to feel the effects.

Keep in Mind

Activated charcoal will prevent the absorption of medication taken orally. So wait at least an hour before popping those pills. It is also not recommended for those who have heart or respiratory conditions. Expecting and breastfeeding mothers should also avoid it. And, no, it is not recommended that you eat the charcoal from the fire you and your buddies started the night before.