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Maintaining sobriety can be a challenging journey, both mentally and physically. However, there are various ways to support your health and recovery, and one of them is through the use of nutritional supplements.
Nutritional supplements can help manage cravings, repair damage caused by alcohol abuse, and support overall health.
In this article, we will discuss the top five supplements for sobriety that can help you on your journey to recovery.
Glutamine: The Craving Buster
Glutamine is an amino acid that is vital for the proper functioning of the body. It is also known to help reduce alcohol cravings. Alcohol abuse can deplete the body’s natural stores of glutamine, which can result in anxiety, depression, and alcohol cravings [1].
Supplementing with glutamine can help replenish these stores, reduce cravings, and improve overall mood. The recommended dosage for glutamine is 500mg to 1500mg daily, although up to 5g may be used to keep cravings at bay.
This is my top recommendation for crushing alcohol cravings.
Read more about Glutamine here.
N-Acetyl-Cysteine (NAC): The Liver Supporter
N-Acetyl-Cysteine is a powerful antioxidant that helps support liver function. Alcohol abuse can cause oxidative stress, which can damage the liver and lead to liver disease.
NAC helps protect the liver from oxidative stress and improves liver function. NAC can also reduce cravings and decrease anxiety [2]. The recommended dosage for NAC is 600mg to 1800mg daily.
I take a pretty deep dive into NAC in this article, which discusses various dose applications across different areas of addiction.
Vitamin B Complex: The Mood Booster
Vitamin B complex is a group of vitamins that are essential for the proper functioning of the nervous system. Alcohol abuse can deplete the body’s natural stores of B vitamins, which can result in mood disorders such as depression and anxiety [3].
Supplementing with a vitamin B complex can help replenish these stores and improve overall mood. The recommended dosage for a vitamin B complex is one capsule daily, although make sure you read the label, and if in doubt, consult with a local health practitioner.
Vitamin B deficiency is often high up on the totem pole when it comes to alcohol addiction, as most are depleted or inhibited.
Read more about Chronic Drinking and Nutrient Deficiency here.
Magnesium: The Stress Reliever
Magnesium is a mineral that is essential for the proper functioning of the body. It is also known to help reduce stress and anxiety. Alcohol abuse can deplete the body’s natural stores of magnesium, which can result in anxiety and depression [4].
Supplementing with magnesium can help replenish these stores, reduce stress and anxiety, and improve overall mood. The recommended dosage for magnesium is 200mg to 400mg daily.
I write extensively about its Role and Use in Addiction in this article.
Read more about Magnesium here.
Omega-3 Fatty Acids: The Brain Booster
Omega-3 fatty acids are essential fatty acids that are vital for brain function. Alcohol abuse can damage the brain, leading to cognitive impairment and memory loss [5].
Supplementing with omega-3 fatty acids can help repair this damage and improve overall brain function. Omega-3 fatty acids can also reduce inflammation and improve mood. The recommended dosage for omega-3 fatty acids is 1000mg to 2000mg daily.
I touch more on the importance of Omega-3 Fatty Acids in this article.
Read more about Omega-3’s here.
The Takeaway
In conclusion, nutritional supplements can be a valuable tool in supporting your health and recovery during sobriety. Glutamine, N-Acetyl-Cysteine, Vitamin B complex, Magnesium, and Omega-3 Fatty Acids are five supplements that can help manage cravings, repair damage caused by alcohol abuse, and support overall health.
Before starting any supplement, it is important to consult with a healthcare professional to determine the appropriate dosage and ensure that it is safe for you to take.
Remember, sobriety is a journey, and with the right support, you can achieve long-term success and live an addiction-free life, without limits.
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References
- Bowden, C. L. (2002). L-glutamine supplementation and its effects on craving and withdrawal from alcohol. Advances in Therapy, 19(4), 199-213. https://link.springer.com/article/10.1007/BF02850010
- Knackstedt, L. A., & LaRowe, S. (2016). N-Acetylcysteine in the treatment of addiction. In Neuropathology of Drug Addictions and Substance Misuse (pp. 623-631). Academic Press. https://www.sciencedirect.com/science/article/pii/B9780128002131000609
- da Silva, V. K., de Mello Schier, A. R., de Oliveira Ribeiro, N. P., & Nardi, A. E. (2019). A systematic review of the anti-inflammatory, anti-b oxidative, and anti-anxiety effects of adjunctive nutraceuticals in depression. Psychiatry research, 271, 698-704. https://www.sciencedirect.com/science/article/abs/pii/S0165178118317398
- Serefko, A., Szopa, A., & Poleszak, E. (2016). Magnesium and depression. Magnesium Research, 29(3), 112-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
- Hill-Kapturczak, N., Lake, S. L., Roache, J. D., Cates, S. E., Liang, Y., & Dougherty, D. M. (2014). Assessing the association between omega-3 polyunsaturated fatty acid and alcohol outcomes: newer studies and findings. Alcoholism: Clinical and Experimental Research, 38(6), 1696-1704. https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12406
Former drinker, Nutritionist, Biohacking enthusiast, self-experimenter, research fanatic, and self-taught writer, Stephen immerses himself deep into the literature of human optimisation and better understand the nature of addiction. His goal is to help people take control of their addiction, reset their cravings, unscramble their broken brain circuitry and use actionable strategies that work ten times better than anything else.