You may not always instantly assume the link between alcohol and nutrition — especially, how alcohol affects minerals and vitamins — when you consider the health risks of consuming alcohol.
A factor that even moderate drinkers should address before cracking open their next beer or pouring their next glass of wine is the connection between liquor and nutritional intake.
Minerals and vitamins are required for proper bodily operation, and many of them must be acquired from the diet because the body cannot generate them. The body becomes deficient if certain vitamins and minerals are missing from the food, or if certain circumstances prevent the body from adequately absorbing them.
According to MedlinePlus, alcohol is one of the primary causes of nutritional insufficiency in the United States, with the most serious issue being a shortage in B vitamins (vitamin B1, vitamin B6, vitamin B12, and folic acid). Zinc is a mineral that alcohol inhibits the absorption of.
Although the combination of alcohol with multivitamins may seem unusual, it will ensure that you get an extra burst of nutrients. Look for a multivitamin that contains folic acid, a synthetic version of folate.
Also known as thiamin, aids in the metabolism of proteins, carbs, and lipids, as well as the formation of hemoglobin in the body. It also aids in muscular contraction and nerve signal transmission.
is an important vitamin that aids in the production of energy from food as well as the maintenance of healthy red blood and nerve cells.
If you drink alcohol on a regular basis and try to quit, you may experience anxiety, shakiness, dizziness, sadness, tremors, and sleeplessness. You could also have trouble thinking and remembering things.
Several of the symptoms listed above are triggered by nutritional deficiencies, notably B-complex vitamins, that are particularly sensitive to alcohol consumption. These vitamins are necessary for good mental and emotional health. These are the results of vitamin deficiency:
Some vitamins and minerals may help to reduce the toxicity of alcohol. For example:
According to animal research, decreased blood thiamin levels are linked to increased alcohol cravings. There is research that suggests the B vitamin niacin in the form of nicotinamide with a meal before drinking can shield the liver from the immediate toxic impact of alcohol in those who have relapsed or are unable to quit.
By interfering with the creation of a morphine-like chemical produced when acetaldehyde—an alcohol metabolite—condenses with dopamine, nicotinic acid may lower the likelihood of developing alcohol dependency.
Antioxidant vitamins taken right around the time of consumption of alcohol may lessen or prevent hangover effects by neutralizing alcohol metabolites that cause oxidative damage to the body and brain in those who can’t stop drinking. According to the findings of small open research involving 13 healthy guys, consuming vitamin C before drinking may speed up the pace at which alcohol is eliminated from the bloodstream.
Taking 2 grams of vitamin C one hour before drinking alcohol improves the pace at which alcohol is eliminated from the blood and may decrease the liver’s immediate toxic effects.
However, large doses of vitamin B1 and other nutrients can help the brain function again, but neither prevention nor therapy will help someone who continues to drink.
You may face nutrients and vitamin deficiency after a night out since alcohol is known as a diuretic. B and C are the most vital vitamins your body needs. Those who swear by the efficiency of a vitamin B complex — a tablet that contains riboflavin or B2, thiamine or B1, B6, B12, and folic acid, amid other nutrients — in preventing hangovers. The most well-known is B12, which is essential for the nervous system function.
Emergen-C is well-liked in the United States, while Berocca is well-liked worldwide. While the evidence is lacking to back up this method’s effectiveness, you can’t go wrong with these vitamins with proper doses.
Diarrhea, nausea, and stomach cramps may occur if you consume too much vitamin C or zinc. Hair loss, gastrointestinal discomfort, tiredness, and minor nerve damage are all possible side effects of too much selenium.
Discuss any supplements you’re taking, like minerals and vitamins, as well as the dosage you’re attempting to take, with your physician. Your doctor can then assist you in maintaining a healthy dosage range.
Vitamin C and vitamin E, for example, may help detoxify your body from the harmful effects of alcohol. Others, such as vitamin B12, might be depleted by heavy drinking. As a result, a decent multivitamin, vitamin C, or B-complex supplement may be beneficial.
Sometimes there is a depletion of magnesium from tissues and an upsurge in urine loss when drinking a lot of alcohol.
Before you start taking vitamins with your beer, keep in mind that the best approach to avoid nutritional deficit caused by alcohol is to drink in moderation.
Men aged 65 and under are recommended to have no more than two drinks per day, while men older than 65 and women of any age are advised to have one drink per day.
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