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Supplements for alcohol recovery can play a powerful role in healing your body after alcohol abuse — especially your liver, brain, and gut. Most “detox” or “liver cleanse” products are garbage. If you’re serious about getting better, here’s what actually works — backed by science, not hype.
1. N-Acetyl Cysteine (NAC)
What It Is
A glutathione precursor and antioxidant powerhouse.
Why It Helps
Alcohol depletes glutathione, your body’s main defense against liver and brain damage. NAC helps restore glutathione and shows promise in reducing cravings and withdrawal symptoms.
Dosage
600–1,800 mg per day, split into two doses.
What to Look For
Pure NAC with no fluff. Life Extension and NOW both make solid options.
Caution
May thin blood slightly. Avoid combining with blood thinners unless directed by a doctor.
2. Thiamine (Vitamin B1)
What It Is
A B vitamin essential for energy and brain function.
Why It Helps
Chronic alcohol use depletes thiamine, leading to fatigue, nerve problems, and in severe cases, permanent brain damage (Wernicke-Korsakoff). Thiamine is a must during recovery.
Dosage
100–300 mg per day. Higher doses used in medical settings.
What to Look For
Benfotiamine or thiamine HCl are both effective. Benfotiamine may absorb better.
Caution
Extremely safe. No serious risks unless you have severe kidney disease.
3. Magnesium
What It Is
A mineral that supports over 300 biochemical processes.
Why It Helps
Alcohol increases magnesium loss through urine, leading to anxiety, poor sleep, cramps, and fatigue. Replenishing magnesium improves nerve, muscle, and cardiovascular function.
Dosage
200–400 mg per day. Avoid magnesium oxide (cheap but poorly absorbed).
What to Look For
Go with citrate, glycinate, or a quality magnesium complex like Vitalitown.
Caution
Too much can cause loose stools. Start low and increase gradually.
4. L-Glutamine
What It Is
An amino acid used for gut lining repair and immune function.
Why It Helps
Alcohol trashes the gut. Glutamine helps restore gut integrity, reduce inflammation, and may even curb alcohol cravings in early sobriety.
Dosage
2.5–5 grams per day, taken with water on an empty stomach.
What to Look For
Pure L-glutamine powder or capsules. No blends or “matrix” junk.
Caution
Well-tolerated. Those with advanced liver disease should consult a doctor.
5. Milk Thistle (Silymarin)
What It Is
A liver-protective herbal extract.
Why It Helps
Milk thistle contains silymarin, a flavonoid complex that protects liver cells, boosts glutathione, and may support regeneration after alcohol-related liver stress.
Dosage
200–400 mg per day, standardized to 70–80% silymarin.
What to Look For
Standardized extract only. Avoid products with low or unknown silymarin content.
Caution
Rare allergic reactions in people with ragweed sensitivity.
6. Omega-3s (Fish Oil or Algal Oil)
What It Is
A source of essential fats — EPA and DHA — critical for brain and heart health.
Why It Helps
Alcohol causes brain inflammation, mood instability, and cardiovascular strain. Omega-3s help reduce inflammation and support brain recovery. If you hate or don’t tolerate fish oil, algal oil is a clean, plant-based alternative.
Dosage
1,000–2,000 mg EPA + DHA combined, per day.
What to Look For
Choose molecularly distilled fish oil with high EPA/DHA content.
Prefer non-fish? Go with algal oil — it’s mercury-free and just as effective for DHA.
Caution
May thin blood. If your fish oil smells bad, toss it — it’s likely oxidized. Algal oil is more stable.
Final Thoughts
If you’re recovering from alcohol abuse, don’t waste time on overpriced “detox kits.” The real path to healing is hydration, nutrition, and a few proven supplements that support liver repair, brain function, and nutrient replenishment.
These are the heavy-hitters:
✅ NAC
✅ Thiamine (B1)
✅ Magnesium
✅ Glutamine
✅ Milk Thistle
✅ Omega-3s (or Algal Oil)
Take your time, be consistent, and talk to a real doctor if you’re dealing with serious damage or withdrawal. Supplements won’t fix everything — but they can make the road a hell of a lot smoother.