Anyone who’s ever had a hangover knows the symptoms are no joke. There’s even a medical term—veisalgia—a blend of the Norwegian word kveis (uneasiness after overindulgence) and the Greek word algia (pain).
Sweating, nausea, diarrhea, anxiety, fatigue, thirst, and a pounding headache are the telltale signs that you’ve consumed more alcohol than your body can handle.
Alcohol and the aftermath
What happens inside your body when you drink alcohol? For starters, alcohol triggers inflammation, contributing to that “out of sorts” feeling. It irritates the stomach lining and increases acid production, which can lead to an upset stomach. Alcohol also disrupts sleep, causing fatigue, weariness, and sluggishness the next day. Dehydration is a serious issue, as alcohol inhibits vasopressin, a hormone that helps regulate urine production. Urine output increases, resulting in thirst, headaches, and even more fatigue.1Hangovers. National Institute on Alcohol Abuse and Alcoholism. Accessed July 23, 2024. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
It takes a lot of work for the body to process alcohol. The first conversion produces acetaldehyde, a toxic metabolite, then acetate. Acetaldehyde is usually the culprit for symptoms like nausea, vomiting, headache, and fatigue. The International Agency for Research on Cancer considers acetaldehyde a possible human carcinogen.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
Acetaldehyde’s toxic effects can result in hangover symptoms but also contribute to dehydration, inflammation, and hormonal changes.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
Darker spirits (such as bourbon) have chemical compounds like congeners, which may worsen hangovers for some people. For others, sulfites in red and white wine produce a more intense headache.1Hangovers. National Institute on Alcohol Abuse and Alcoholism. Accessed July 23, 2024. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
Are hangovers dangerous?
A drinking culture that promotes regular alcohol consumption can be deluding and even dangerous. After-work happy hours and nightcaps create the illusion that alcohol is a reliable companion, while phrases like “everything in moderation” downplay its risks. Although red wine has long been touted for potential heart benefits, the evidence remains murky. Some studies suggest light to moderate wine or beer consumption may offer protective effects, but many experts argue that the well-documented harm of excessive drinking outweighs its potential benefits.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
Too much alcohol doesn’t just affect liver health (contributing to alcoholic hepatitis, cirrhosis, and cancer); it’s also linked to pancreatitis, cardiomyopathy, high blood pressure, stroke, and fetal alcohol syndrome.1Hangovers. National Institute on Alcohol Abuse and Alcoholism. Accessed July 23, 2024. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
Alcohol can worsen menopause symptoms and complicate conception for people trying to have children.
High alcohol use damages the central nervous system, contributing to polyneuritis (inflammation of the nerves), alcoholic dementia, and Wernicke–Korsakoff syndrome, a neurological disorder. Chronic alcohol use is a significant risk factor for liver and upper digestive tract cancers (including cancers of the oral cavity, pharynx, larynx, and esophagus), as well as breast cancer. Drinking more than 20.44 grams of alcohol per day may increase liver cancer risk and the risk of dying from liver disease.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
Studies also highlight the social, safety, and economic impacts of hangovers, which contribute to increased traffic accidents, violence, and reduced workplace productivity and performance. Prolonged alcohol use may lead to alcohol use disorder, a condition that ranks as the third-largest global risk factor for disease and disability.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
What natural treatments alleviate hangovers?
Although alcohol depletes antioxidants and triggers inflammation, some plants and foods may help counter the negative effects.
Ten potent plants to ease hangover symptoms
Centuries-old hangover remedies tout the benefits of medicinal plants, fruits, and vegetables rich in antioxidants, isoflavonoids, and vitamins. These nutrients replenish the body with essentials lost from drinking alcohol.2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
- Kudzu (Pueraria lobata) has long been used in Chinese medicine for hangover symptoms, protecting the liver, and treating alcohol-related liver damage. Studies show kudzu can rid the body of acetaldehyde faster, reducing symptoms such as flushing, heart palpitations, and headaches.
- Evodiae Fructus is a widely used anti-inflammatory in China. Some evidence suggests the fruit extract could prevent and treat hangovers and alcohol-induced organ damage by regulating antioxidant enzymes in the liver.
- Fenugreek seeds (Trigonella foenum–graecum). Research suggests fenugreek seeds protect the liver against alcohol-induced toxicity. The seeds are rich in polyphenols, which support liver function by reducing damage and boosting antioxidant levels.
- Hovenia dulcis. A traditional Chinese medicine, Hovenia dulcis is a nutrient-rich plant extract known to safeguard cells from oxidative stress. Recognized for its ability to enhance physical performance, H. dulcis also treats various conditions, including alcohol toxicity. One of its active compounds, dihydromyricetin (DHM), is available as a standalone supplement or in combination with other substances.
- Pyrus pyrifolia (Korean pear). Commonly recommended for hangover relief, Korean pear shows promising results in reducing hangover symptoms. In one study of young men, Korean pear juice reduced memory impairment, light sensitivity, and sound sensitivity and lowered blood alcohol levels after drinking.
- Mangoes are rich in polyphenols (antioxidants), which could protect against several diseases. Both the fruit and peel lower blood alcohol levels after excessive intake.
- Thyme extract (Thymus vulgaris) has powerful detoxifying, antibacterial, and antioxidant effects. Thyme’s cleansing properties may help the body detoxify.
- Ginger (Zingiber officinale), particularly its active compound 6–gingerol, helps shield cells from alcohol-induced oxidative damage. A traditional Chinese remedy of tangerine pith, ginger, and brown sugar has long been used to alleviate symptoms of excessive alcohol consumption. The formula is backed by research, with proven relief of nausea, vomiting, and diarrhea. Overall, ginger is a powerful medicinal plant for preventing and treating hangover-related nausea.
- Asparagus is an herbal hangover remedy that protects liver cells from alcohol toxicity. Benefits are found in every part of the plant, including the spears, tips, leaves, and shoots.
- Asian ginseng (Panax ginseng), also known as red ginseng, is another traditional Chinese medicine for alcohol toxicity and hangover symptoms. The herb also protects reproductive and digestive organs, thanks to its high antioxidant levels.
In addition to herbal remedies, N–acetylcysteine has been shown effective in reducing hangover symptoms, particularly for women.3Coppersmith V, Hudgins S, Stoltzfus J, Stankewicz H. The use of N-acetylcysteine in the prevention of hangover: a randomized trial. Sci Rep. 2021;11(1):13397. doi:10.1038/s41598-021-92676-0
Lifestyle changes
The most effective way to recover from a hangover is to simply allow time for your body to metabolize and eliminate the alcohol. While taking a shower, sipping coffee, or having another glass (the “hair of the dog”) may offer temporary relief, none of these methods actually speed up the recovery process. Some hangover prevention strategies, such as taking aspirin before bed, can even be harmful, as mixing alcohol with over-the-counter pain relievers may further irritate your stomach.1Hangovers. National Institute on Alcohol Abuse and Alcoholism. Accessed July 23, 2024. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
So, what should you do after overindulging? Hydration is key—drink as much water as you can. Electrolyte-rich coconut water is a great option. Avoid energy and sports drinks, as they can overstimulate your nervous system and exacerbate symptoms.
To help ease your recovery, avoid bright lights and loud environments, and stick to easily digestible foods to give your GI system a break.
Ultimately, the only sure way to prevent hangovers is by drinking in moderation, which means different things to different people. Pay attention to how your body responds to varieties of alcohol, drinking patterns, and times of day when you’re tempted to have too much. Reflecting on why you drink and how it affects you is an important part of managing alcohol consumption.4Han DH, Davis JP, Davies DL, Clapp JD, Pedersen ER, Leventhal AM. Association of over the counter ‘hangover remedy’ use with alcohol use problems and consumption patterns among young adults. Alcohol. 2024;59(2):agad081. doi:10.1093/alcalc/agad081
Footnotes
- 1Hangovers. National Institute on Alcohol Abuse and Alcoholism. Accessed July 23, 2024. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
- 2Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural products for the prevention and treatment of hangover and alcohol use disorder. Molecules. 2016;21(1):64. doi:10.3390/molecules21010064
- 3Coppersmith V, Hudgins S, Stoltzfus J, Stankewicz H. The use of N-acetylcysteine in the prevention of hangover: a randomized trial. Sci Rep. 2021;11(1):13397. doi:10.1038/s41598-021-92676-0
- 4Han DH, Davis JP, Davies DL, Clapp JD, Pedersen ER, Leventhal AM. Association of over the counter ‘hangover remedy’ use with alcohol use problems and consumption patterns among young adults. Alcohol. 2024;59(2):agad081. doi:10.1093/alcalc/agad081
