How to prevent hangovers
- Gavin
- Dec 26, 2021
- 7 min read
Updated: Feb 20, 2022
Hi friends! I hope you're all well and enjoying the holidays. As we approach New Years Eve, I thought I would share how I prevent hangovers when I indulge in a few drinks.
Summary: Taking the right combination of supplements while consuming alcohol can dramatically reduce the intensity of hangover symptoms the next day, which likely also mitigates any resulting longer-term health damage. This is my favorite commercial blend.
Full post:
It probably won't come as a surprise to most that alcohol is a toxin. Many of us have had direct personal experience confirming that in the form of a hangover the day after consuming a few too many drinks. Yes, even those of us who try to live as healthy as possible still like to let loose on occasion :).
Hangovers became a particularly pressing issue for me in my late 20s. After going through some fairly serious health issues, my ability to effectively process alcohol and avoid hangovers was severely impaired. I had to keep myself to two or fewer drinks or else face serious consequences the next day. Anecdotally, I've heard from many of my friends that their ability to handle alcohol has also declined with age. Common hangover symptoms include headache, nausea, fatigue, anxiety, and depression. Hangovers also increase the risk of accidents and cost hundreds of billions of dollars per year in lost productivity.
Common wisdom has always been to drink lots of water when drinking alcohol, to avoid become dehydrated. That can help on the margins - and seems to be all that is needed for a lucky few - but water on its own is not enough for most of us, and it certainly wasn't for me.
Then, in 2014, I came across this article in WIRED, on some emerging research into the science of hangovers. The main takeaways for me were 1) that dehydration is NOT the primary source of hangovers, and 2) that an inflammatory immune response may play a significant role. Given my own history with an inflammatory immune condition, I began taking curcumin (the active ingredient in the spice turmeric) and boswellia (another anti-inflammatory herb) when I drank, and observed a moderate but notable improvement in my hangovers. I even joined forces with a friend to run a 'trial' of sorts at a wedding, where we enlisted about 15 volunteers to try this protocol and found that people on average reported that their hangover symptoms were 50% less intense than they would have expected.
Hangover Research
Since 2014, additional research and theory has emerged, focused on what causes hangovers and how to prevent them. There appear to be at least 3 primary determinants of hangovers: 1) the inflammatory immune response I referenced above; 2) a depletion or negative rebound effect in the neurotransmitter, GABA, which alcohol acts upon (and which explains its relaxation/happiness-inducing effects); 3) an accumulation of oxidative stress. A fourth one that occurs in at least some people, which probably also contributes to #1 and #3, is damage to the gut lining. If you would like to read more in-depth into the science of hangovers, I recommend the following articles:
This information allows us to be proactive about mitigating hangovers, by taking certain supplements. As mentioned, compounds like curcumin can reduce inflammation. Compounds like DHM, aka vine tea extract, which has been used in Korea for decades as a hangover remedy, can mitigate the GABA rebound effect. And compounds like Alpha Lipoic Acid, a powerful antioxidant, can reduce the oxidative stress caused by alcohol.
These and other compounds such as Red Ginseng also appear to help the body to process the ethanol and its metabolite acetaldehyde in an efficient manner, which research shows is an important determinant of the severity of hangovers. In turn, a significant commercial industry has emerged around hangover prevention; there are now a wide range of formulas available on Amazon.
My Anti-Hangover Protocols
Although perhaps not as important as hacking blood sugar or the gut biome to increase longterm health and longevity, the protocols I describe below have certainly benefited my health, happiness, and productivity over the past few years. And quite a few of my friends have had similar success. I would estimate that the right combination of supplements can reduce hangovers from 70 to 90%.
1) The Simple Protocol
As I mentioned, a wide range of commercial anti-hangover products have emerged over the past few years. Based upon its ingredients and testing by myself and a number of my friends, Flyby is the brand I recommend. Take 3 capsules when you start drinking, and 3 more after your last drink. Flyby is available on Amazon in the US and via their website. I'm not sure whether they ship outside the US.
Cost: $2
2) The Advanced Protocol
Flyby appears to work quite well for the majority of people I know. However, there are two main ways in which it is lacking and can be improved upon. So, if you've had a really big night, are particularly prone to hangovers, or just want to do everything you can to feel great the next day, I recommend the following additions to the Simple Protocol.
First, Flyby is lacking in anti-inflammatory herbs. I have no doubt that it reduces alcohol-induced inflammation via its other ingredients that assist with processing the alcohol, but nonetheless, I believe in taking some additional inflammation support, in the form of curcumin and boswellia. Note: some people take non-steroidal anti-inflammatory drugs (NSAIDs, e.g., Advil) to reduce hangover symptoms. This may be help in the short-term, but NSAIDs are very harmful to the gut and so I recommend against using them.
Second, FlyBy does not have a large enough dose of DHM, in my opinion. A recent trial showing anti-hangover benefits of DHM used a dose of 2.46 grams, which is substantially more than is contained in FlyBy. Anecdotally, I have a friend who has taken even larger doses of DHM - and only that - and claims that it dramatically reduced her hangover symptoms. I can confirm this from own experience. DHM may be especially helpful for people who experience mood or psychological disturbances (anxiety, depression) from alcohol consumption, given its role in preventing the GABA rebound effect. One thing to keep an eye on, however, is the possibility that, in some people, repeated DHM use might cause reduced sleep quality.
To use the Advanced Protocol, follow the Simple Protocol above, and add the following things before you go to bed:
- DHM; anywhere between 1/2 and 2 teaspoons, depending upon how much you drank and your personal propensity for hangovers. Note, DHM is extremely bitter-tasting and also a little tricky to mix in water (I recommend a milk frother). So, if you prefer, you can take these capsules instead, although you will have to take between 3 and 15 capsules to roughly approximate the doses of powder. Unfortunately iHerb does not appear to sell DHM at this time.
Cost: $4.10
3) The Inexpensive Protocol
The premixed formulas such as FlyBy, not surprisingly, sell for a premium. If you are looking to save money, you can roughly approximate the effects of FlyBy by following the Inexpensive Protocol, as follows:
Before you start drinking:
- 1 tablet slow-release Alpha Lipoic Acid
- 1 capsule Red Ginseng
After you stop drinking / before bed:
- 1/4 teaspoon powdered Boswellia
- 1-2 teaspoons powdered DHM
- Optional: 2 capsules of curcumin (this will add to the cost listed below)
Cost: $1
4) The No-B-vitamin protocol
FlyBy contains various B vitamins. Most people handle these just fine, and they may help a little bit with alcohol processing. However, some people may not react well to B vitamins - for example, I sometimes get a little anxiety or stiff muscles from them and they can energize me, meaning that I prefer not to take them shortly before bed. If you want to avoid B vitamins, you can combine the Advanced and Inexpensive protocols above and still greatly reduce your hangover.
Additional considerations
There are a few additional things that can also affect the intensity of hangovers.
First, processing alcohol can disrupt sleep, so I recommend stopping drinking roughly two hours before bed.
Second, although supplementing with the compounds described above is more important, it is still important to stay hydrated. I recommend a tall glass of water for every two alcoholic drinks, and, taking 1/4 - 1/2 teaspoon of RealSalt with a glass of water before bed, to replenish electrolytes.
Third, various forms of alcohol contain other factors that may stimulate an immune response in some people; namely, yeasts, sugar, histamines, sulfites, and preservatives (in some mixers). The cleanest form of alcohol is clear liquor such as vodka, gin, or clear Tequila. If you suffer from bad hangovers, you may want to experiment with cutting out beer, red wine, whiskey and/or cocktails.
Fourth, if you suffer from gut issues after drinking - e.g., diarrhea - you might consider adding 1/4 teaspoon of each the following two compounds to your before-bed mixture, which help to soothe the gut:
Fifth, even with all of these helpful hacks, alcohol should be consumed in moderation. Although they work well in the short-term, you don't want to be taking these supplements all the time, so I encourage to "pick your battles." :)
Summary
Hangovers suck. But most of us still like to drink on occasion, and/or may feel social pressure to do so. I highly recommend taking anti-hangover supplements when having 2 or more drinks; it will benefit your health in the short- and long-term. Please comment below if you've tried any of these, or other remedies!
Cheers!
Gavin
p.s. For any butter coffee fanatics, I wanted to offer a slight update on my latest thinking here. As with many things, I have come to believe that it is important to cycle the MCT oil component of the formula, from time to time. MCT oil is indeed effective and promoting fat loss and cognition. However, I only recommend using it for a couple months at a time, before taking a break for 2-3 weeks, because it is possible that long-term daily ketosis, over several years, could result in some blood sugar regulation issues.
Love the controlled trial at the wedding