What supplements make you less hungover? A scientific breakdown

November 13, 2025 •

4 min read

Research indicates that the prevalence of hangovers is high, yet there is very little high-quality evidence to recommend a foolproof intervention for prevention or treatment. Despite this, many people seek to understand what supplements make you less hungover and if they truly work to mitigate the morning-after misery.

Quick Summary

An examination of common supplements, including B vitamins, NAC, DHM, and milk thistle, that are purported to ease hangover symptoms by supporting detox and replacing lost nutrients.

Key Points

Acetaldehyde is the main culprit: A toxic byproduct of alcohol metabolism, acetaldehyde causes many classic hangover symptoms like nausea and headache.
B Vitamins aid energy and metabolism: Alcohol depletes B vitamins, which are crucial for energy production and detoxification. Replenishing them can help with fatigue.
Antioxidants like NAC and Vitamin C may help: These compounds can combat the oxidative stress and liver damage caused by alcohol consumption, but research on their effectiveness is mixed.
Hydration is non-negotiable: Alcohol's diuretic effect leads to dehydration and electrolyte loss. Replenishing fluids and minerals is one of the most effective strategies.
Herbal options like Ginger target symptoms: Ginger is well-known for its ability to relieve nausea and digestive upset, while prickly pear may help with inflammation.
Evidence is limited for most supplements: Many claims about hangover supplements are not backed by high-quality human studies. Moderation is the only proven method to prevent hangovers.
Supplements are not a 'cure': No pill can safely prevent all negative effects of excessive drinking. They are best viewed as supportive measures, not a license to overindulge.

The Science of a Hangover

Before diving into supplements, it is crucial to understand what causes a hangover. While a single root cause is not universally agreed upon, a constellation of factors contributes to the dreaded morning-after feeling.

Key physiological factors include:

Acetaldehyde: When you drink alcohol, your liver metabolizes it into a toxic compound called acetaldehyde, which is responsible for many of the unpleasant symptoms like nausea and headaches.
Dehydration and Electrolyte Imbalance: Alcohol is a diuretic, meaning it increases urination, which can lead to dehydration and loss of essential electrolytes like potassium and magnesium.
Oxidative Stress and Inflammation: Alcohol consumption creates oxidative stress and inflammation throughout the body, which can worsen symptoms.
Gastrointestinal Distress: Alcohol directly irritates the stomach and intestines, leading to symptoms like abdominal pain and nausea.
Disturbed Sleep: While alcohol may help you fall asleep, it disrupts the quality and duration of your sleep cycle, contributing to next-day fatigue.

Liver Support and Detoxification Supplements

Several supplements are believed to assist the liver's detoxification processes, which can help mitigate the effects of acetaldehyde.

N-Acetyl Cysteine (NAC)

NAC is an amino acid that helps the body produce glutathione, a powerful antioxidant essential for breaking down acetaldehyde. Many believe that taking NAC before drinking can help boost glutathione levels and prepare the liver for processing alcohol. While some anecdotal evidence and smaller studies support its potential, recent larger-scale reviews have found conflicting results on its overall effectiveness.

Dihydromyricetin (DHM)

DHM is a flavonoid extracted from the Japanese Raisin Tree (Hovenia dulcis). It is marketed to accelerate alcohol metabolism and protect the liver. Some animal studies have shown promising results in reducing alcohol intoxication and withdrawal signs, but human trials have produced mixed outcomes and have not robustly proven its efficacy for reducing overall hangover severity.

Milk Thistle

Used for centuries in traditional medicine to support liver health, milk thistle contains the active compound silymarin. Like NAC, it is thought to help boost glutathione levels and protect liver cells from toxins. Some studies suggest it can be beneficial, though research into its specific effects on hangovers is limited.

Vitamins and Minerals for Replenishment

Excessive drinking depletes the body of essential nutrients, and replenishing them is a key strategy for recovery.

B-Complex Vitamins: The body uses B vitamins to metabolize alcohol and produce energy. Alcohol consumption depletes B vitamins, which can contribute to fatigue and brain fog. A B-complex supplement can help restore levels and support the body's natural recovery processes.
Vitamin C: As an antioxidant, Vitamin C can help counteract the oxidative stress caused by alcohol. It also supports the immune system, which can be temporarily weakened after heavy drinking.
Magnesium: This mineral is often depleted by alcohol and plays a vital role in nerve function and muscle relaxation. Replenishing magnesium can help alleviate common hangover symptoms like headaches and muscle cramps.
Electrolytes: Replenishing lost fluids and electrolytes is crucial for rehydration. While water is essential, electrolyte supplements containing sodium and potassium can help restore balance lost through frequent urination.

Herbal Remedies for Symptom Relief

Some plant-based options target specific hangover symptoms like nausea.

Ginger: This root is a well-known anti-nausea agent. It can help settle an upset stomach, a common complaint during a hangover.
Prickly Pear: Some research suggests that extract from this cactus can help reduce inflammation, which contributes to hangover symptoms like headache. A 2004 study showed it could reduce severe symptoms by half.

Comparison of Hangover Supplements


Supplement	Primary Function	Claimed Benefit(s)	Evidence Quality	Best Used For
B-Complex	Replenishes depleted nutrients	Reduces fatigue, boosts energy	High, but specific hangover effect varies	Energy and mental clarity
NAC	Boosts glutathione	Reduces acetaldehyde toxicity	Mixed, low quality	Pre-drinking liver support
DHM	Accelerates alcohol metabolism	Speeds up alcohol breakdown	Mixed, low quality	Reducing intoxication feeling
Milk Thistle	Supports liver function	Protects liver from toxins	Mixed, low quality	Long-term liver health
Electrolytes	Rehydrates, replenishes minerals	Reduces headache, fatigue	Mixed; water is key	Dehydration symptoms
Vitamin C	Antioxidant, immune support	Reduces oxidative stress	Supportive, low quality	Immune boost, general health
Ginger	Anti-nausea	Settles upset stomach	Moderate	Gastrointestinal distress

The Real Verdict: Managing Expectations

It is essential to understand that there is no magic pill to cure a hangover. The most definitive and reliable way to prevent a hangover is to drink in moderation or not at all. Supplements should not be viewed as a free pass to overindulge, as they do not make excessive alcohol consumption any safer. The U.S. Food and Drug Administration (FDA) has even issued warnings to companies selling unapproved hangover products with illegal claims. The scientific evidence for the effectiveness of many popular hangover products is often low-quality or lacking. While some supplements might offer marginal symptomatic relief, they cannot undo the damage of excessive drinking. Relying on supplements might also give a false sense of security, potentially leading to riskier drinking behaviors. For responsible and safe drinking, focus on hydration and moderation, not on expensive and unproven cures.

Conclusion: Your Best Strategy for Feeling Better

If you find yourself hungover, a combination of simple strategies is your best bet for feeling better. Prioritizing hydration with plenty of water or coconut water is paramount. Eating a balanced meal to raise blood sugar levels can also help with fatigue and nausea. While a balanced multivitamin can't hurt, particularly one with B vitamins and magnesium to replenish depleted stores, it is not a cure-all. Ultimately, the body needs time to process the alcohol. Supporting it with hydration, nutrients, and rest will yield the most reliable results. Supplements are not a substitute for responsible drinking habits.

Visit Healthline for more on preventing hangovers

Frequently Asked Questions

While a B-complex vitamin cannot 'cure' a hangover, it can help. Alcohol depletes B vitamins, which are vital for energy metabolism. Replenishing these can help combat fatigue and lethargy, but it won't eliminate all hangover symptoms.

NAC is a precursor to glutathione, an antioxidant that helps your liver break down acetaldehyde, the toxic byproduct of alcohol. The idea is that taking NAC before drinking can boost your glutathione levels and potentially mitigate some of the negative effects.

For supplements intended to aid detox, like NAC and DHM, taking them before or during drinking is suggested to help the body prepare. For nutrient replenishment (B vitamins, electrolytes), taking them both before and after, or the morning after, is beneficial for recovery.

Electrolytes like sodium and potassium are lost due to alcohol's diuretic effect, leading to dehydration. Replenishing them with supplements or electrolyte-rich drinks like coconut water is crucial for restoring fluid balance and alleviating symptoms like headaches and fatigue.

Ginger is well-supported as a natural remedy for nausea and stomach upset. Prickly pear extract has shown some promise in studies for reducing hangover symptoms, but the evidence is not high-quality or conclusive.

Some ingredients like DHM are marketed to accelerate alcohol metabolism, but scientific evidence is mixed and inconclusive. The body's rate of alcohol metabolism is primarily determined by time, not supplements.

No. The FDA does not regulate hangover claims, and relying on supplements may give a false sense of security that makes you drink more. Overconsumption of alcohol is always risky, regardless of supplements.