What causes a hangover and what can we do about it?
What causes a hangover?
The primary causes of a hangover are believed to be dehydration, oxidative stress, inflammation and nutrient deficiencies.
Dehydration
Alcohol is a diuretic, meaning it causes you to excrete more fluids (pee more) than you drink. This is caused by alcohols effects on the pituitary gland. The pituitary gland is responsible for producing vasopressin. Vasopressin is the hormone which tells your kidneys to reabsorb water rather than flushing it out. As alcohol slows down the functioning of the pituitary gland, the production of vasopressin is greatly reduced, thereby signaling the body to pass most of the fluids it receives straight through.
Feeling parched?
Oxidative Stress
Most of the alcohol you consume is chemically broken down in the liver. Enzymes break the alcohol down into acetaldehyde and then again into acetic acid. Acetic acid is subsequently converted into either fatty acids or carbon dioxide and water. Several studies have shown a correlation between the level of acetaldehyde and hangover severity(1). As the level of acetaldehyde rises the level of glutathione declines. Glutathione is our bodies primary antioxidant. Antioxidants help fight oxidative stress. Oxidative stress is damage caused by excess oxygen in the body. Lower levels of glutathione means more oxidative stress causing damage to our cells.
Inflammation
Several studies have also demonstrated that an imbalance in the immune system could be a contributor to hangover symptoms. This is caused by alcohol inhibiting the metabolism of certain inflammatory cytokines. Cytokines are proteins which play a crucial role in cellular communication and activation. Cytokines can either be pro-inflammatory (causing inflammation) or anti-inflammatory (reducing inflammation). As alcohol increases the level of inflammatory cytokines this can lead to increased inflammation which can cause symptoms such as nausea, headache and fatigue(2).
Nutrient and vitamin deficiencies
Excess alcohol consumption can lead to various nutrient deficiencies. In particular alcohol can exhaust the bodies supply or choline. Choline is an essential nutrient and is critical for the structural integrity of our cells. Choline is also used to produce acetylcholine, a neurotransmitter important for memory, mood and muscle control. Drinking can also deplete the bodies supply or several vitamins and minerals such as vitamin A, C, D, E, K and B.
All of these factors combined contribute to that hungover feeling.
what can we do to prevent a hangover?
Avoid sugary drinks and dark liquors
Sugar also has a dehydrating effect on the body. When the body senses it has excess sugar it causes you to urinate more, similar to alcohol. In addition, the liver plays an important part in processing both alcohol and sugar. Adding sugar to your alcoholic beverage therefore increases stress on the liver.
Many alcoholic beverages contain congeners, these are found in larger amounts in dark liquors. They can be toxic to the body and cause further oxidative stress. Excess consumption of congeners can increase the severity of a hangover(3).
Drink water and electrolytes for hydration
There is no easy way to avoid dehydration completely but a couple of simple things can minimize the extent of dehydration, these include:
- Ensuring you are well hydrated before you begin drinking
- Drinking one glass of water between every alcoholic beverage
- Consuming one liter of water at the end of the night before going to bed
Taking electrolyte supplements can also be helpful, but avoid any which contain lots of sugar. Simply adding some salt to your water helps, or try drinking a glass of vegetable/chicken broth/bullion before bed.
Top up on antioxidants
Supplementing with phenolic compounds such as resveratrol, pterostilbene or astaxanthin may improve alcohol metabolism and offset the increase in oxidative stress caused by alcohol consumption. One study showed supplementing with sprouted peanut extract in rats, which is high in resveratrol reduced symptoms of hangovers(4). Another study in humans showed that supplementation with antioxidants while drinking reduced plasma alcohol concentrations and oxidative stress(5).
Supplementation with N-acetylcysteine (NAC) and Vitamin C may also help. NAC is a precursor to glutathione, an antioxidant that helps metabolize alcohol. Glutathione is also the main scavenger of free radicals in our bodies. Vitamin C assists in the conversion of NAC to glutathione. NAC is used in hospitals to treat alcohol poisoning. Glutathione is poorly absorbed by the body when taken orally, therefore NAC is the better option for supplementation.
If you don’t want to take supplements try to eat some foods rich in antioxidants before you go out drinking. Some examples include berries, turmeric, pecans, artichokes and kale.
Take anti-inflammatories (or curcumin!)
Anti-inflammatories such as aspirin or ibuprofen reduce the level of inflammatory cytokines and have been shown to alleviate hangover symptoms(6). These medications should only be taken with food as they can aggravate an already sensitive stomach after a heavy night drinking. A natural alternative is curcumin. Curcumin is a powerful anti-inflammatory and is gentler on the stomach. Try supplementing with curcumin before drinking, before bed and in the morning.
Take vitamins and choline
Topping up your vitamin stores with a multivitamin before bed can help replenish what a big night of drinking has taken out. As alcohol depletes your bodies choline stores it is also a good idea to eat foods rich in choline such as salmon, eggs, liver or peanuts. Alternatively, you can take a choline supplement.
Salmon and eggs are a rich source of choline.
Exercise
Some light cardio the morning after a night of drinking will get your endorphins pumping and should make you feel better. It also helps to sweat out some of the toxins left over from drinking. Just remember to drink plenty of fluids as you are likely dehydrated after a big night out. It also doesn’t need to be a marathon, just don’t lie in bed all day!
Our top supplement picks
NAC, curcumin, choline, astaxanthin and plenty of water!
References