Q: Are there any vitamins that can prevent or improve hangovers?—Yiannis, Athens, Ga.
A: Wine contains an abundance of nutrients, including antioxidant polyphenols, as well as vitamins and minerals that play crucial roles in health. Of course, wine also contains alcohol. If you’ve ever had a glass too many, you’re likely familiar with the unpleasant constellation of symptoms known as a hangover.
Scientists continue to research exactly what causes hangover, which remains something of a medical mystery. There’s also ongoing interest in potential treatments and cures. Could consuming high quantities of certain vitamins hold promise?
Spotlight on Zinc and Niacin (Vitamin B3)
A 2019 study published in the Journal of Clinical Medicine examined the dietary intake of a wide range of nutrients and their effect on hangover in 23 social drinkers between the ages of 18 and 30. Researchers looked at fiber, vitamin D, vitamin K and the B vitamins, as well as fats, carbohydrates, protein and more.
Of the nutrients analyzed, only zinc and niacin (also known as nicotinic acid, or vitamin B3) were linked to reduced hangover severity. Higher dietary zinc intake was specifically linked to reduced vomiting. While many purported hangover cures contain vitamins B6 and B12, which are thought to boost energy, the study found no statistically significant association between those B vitamins and improved hangover.
Both zinc and niacin are crucial for health and must be obtained from food or supplements. Zinc is found in relatively high amounts in meat, shellfish and legumes, while niacin is relatively abundant in meat, fish and poultry, as well as whole grains and some vegetables.
The researchers hypothesize that since both zinc and niacin play crucial roles in how the body processes alcohol, higher intake may alter alcohol metabolism in ways that result in a less severe hangover.
Supplements vs. Dietary Intake
Does the study mean you should take zinc and niacin supplements before a big night out?
Not so fast. Most people in developed countries get enough of both nutrients in their diets (though older people can be prone to zinc deficiency). The study was small, with notable limitations, and while the results are fascinating, the researchers call for additional, larger studies. Moreover, the nutrients improved hangover, but they didn’t prevent it—so far, there’s no silver bullet for hangovers.
The study also examined dietary intake, not supplementation. It’s possible, but far from certain, that supplements could have benefits for hangover. Supplements can carry their own risks, and they don’t always have the same effect in the body as nutrients obtained from foods.
Overall, the researchers caution that zinc and niacin supplements are unlikely to make “a hangover-sensitive drinker immune to hangovers.” They do emphasize that their results “clearly show that higher dietary intake of both nutrients is associated with experiencing less severe hangovers.”
The bottom line is that while some supplements and other purported hangover treatments—many of which tout their vitamin content—may hold promise, they remain understudied and often unregulated. Generally speaking, their effectiveness remains contested or unproven, and researchers have raised concerns about their safety. What is clear is that eating a balanced, nutrient-rich diet, staying hydrated and drinking moderately seem to be the best ways to avoid a hangover—or at least make one more tolerable.
As always, talk to your healthcare provider about incorporating wine into a healthy, hangover-free lifestyle.—Kenny Martin
