There have been many claims for magic alcohol hangover cures over the years but very few actually stand up to scientific scrutiny. Many of these cures have only been effective for people due to the placebo effect, and do not actually contain ingredients with an actual benefit. These "cures" include many different mixtures of vitamins, minerals, herbs, and other substances that have not been scientifically validated as an effective hangover treatment. 

When determining what may be an effective strategy at minimizing the symptoms of a hangover, it is important to determine what a hangover is and the biochemical mechanism that may cause it. 

What Is a Hangover, Actually?

 Hangovers develop after heavy drinking when blood alcohol concentration (BAC) begins it's sharp decline, and the hangover gets worse when BAC returns to zero (1). If  you haven't already experienced for yourself, hangover symptoms include headache, nausea, fatigue, decreased cognitive and physical skill performance, and other impairments. As far as we know, symptoms from hangover are caused by several factors like dehydration, hormonal alterations, impaired immune function, toxicity from the alcohol byproducts, and sleep disturbances (2).

Although some of these factors are difficult to address, we can still limit their dysfunction as well as try to repair some of the damage after a long night of drinking. Curing a hangover may be extremely important to you as over-the-counter drugs like ibuprofen and tylenol will only slightly mask the symptoms while having negative health effects over time. 

What Should I Do To Be Hangover-Free?

Here are some science-based options for preventing, managing, or treating the symptoms of a hangover.

 

1. Turn Out The LightS

Photophobia is defined as intolerance of light and can be a symptom of a more severe hangover. Keeping the lights off and shutting the blinds the day after a night out may provide some excellent relief of your hangover symptoms. In addition to preventing symptoms of photophobia, a recent mouse study found that constant darkness during a hangover resulted in a faster recovery from the hangover symptoms by helping to resynchronize the circadian clock cycle (3). 

 

2. Choose Alcohol with low levels of "Congeners"

Alcohol congeners are byproducts other than ethanol that are found in some alcohol products and produced during the fermentation process. These substances are unique to each type of alcohol and may be responsible for different symptoms of hangovers. Studies indicate that beverages with higher congeners result in more severe hangovers than those with little or no congeners (4). Dark alcohols like bourbon whiskey have very high amounts of congeners, while vodka, gin, and rum may be a better option if you are looking to avoid a hangover as they contain very low levels of congeners.

 

3. Replace Depleted Nutrients

This strategy is very common with "anti-hangover" supplements but does not have a ton of scientific evidence to back an actual reduction in hangover symptoms. Even without immediate results, the replacement of depleted nutrients may still be a good idea. In general, alcohol inhibits the absorption and may deplete many B vitamins, so taking a supplement that contains these vitamins or eating foods with high amounts of B vitamin such as eggs, meats, fish, and legumes may not be a bad idea. 

 

4. Drink Plenty of Water:

Alcohol is a diuretic (increases water loss) (5). Dehydration may be a cause of hangovers (1). Drink as much water and electrolytes before, during, and after a night of drinking to limit the effect of dehydration on your hangover. 

 

5. Improve Sleep Duration & Quality:

Alcohol is naturally a sleep disrupting substance and the quality of sleep is generally lowered following the consumption of  a large amount of alcohol. This sleep-disturbing effect may also contribute to some of the hangover symptoms the next day (1). Attempting to do everything possible to ensure the best quality of sleep despite alcohol consumption may improve your odds at beating the hangover symptoms. For more information on improving sleep, check out this article here. 

 

6. Supplement with Natural Compounds Shown in Research To Help Improve Hangover Symptoms:

As previously mentioned, there are many supplements and nutrient blends that are sold as hangover cures without any research backing their claims. Some of the supplements that have been studied and shown to improve hangover symptoms include the following:

 

• Korean Pear Juice: A randomized trial showed Korean Pear Juice reduces hangover severity by 21%. The juice also improved concentration, memory, and sensitivity to light and sound in some individuals with hangovers. These results may be due to the fact that in this study, those who had the pear juice had lowered levels of blood alcohol (6).

 

• Red Ginseng: In animal studies, red ginseng has shown positive effects on the metabolism of alcohol. A randomized crossover study in healthy men also showed some benefit and relief of hangover symptoms. This study showed that those who drank a Red Ginseng anti-hangover drink after drinking whiskey had significantly lower plasma alcohol concentrations and improved hangover symptoms (7).

 

• Japanese Raisin Tree (Hovenia Dulcis): This is a tree found in Eastern Asia that has been traditionally used for alcohol intoxication. A randomized controlled trial found that 2460mg of Japanese Raisin Tree fruit extract was able to significantly decrease hangover symptoms, inflammatory markers, and liver enzyme levels (8).

 

• KSS Formula (Tangerine, Ginger, Brown Sugar): A traditional Chinese formula that contains tangerine, ginger, and brown sugar has been used traditionally to treat symptoms of hangovers. Studies on this formula have shown it to decrease hangover symptoms like nausea, vomiting, and diarrhea (9).

 

Overall many traditional hangover cures and potions are nothing short of myths and gimmicks. When looking for things that actually bring results it is important to stick to things that have helped you in the past and try new things that are actually backed by some science. By being proactive and implementing some or all of these recommended tips, you will have a better chance at remaining hangover-free and having a more productive day after.