Whether they’re exploring a mindful break like Dry July or beginning a full recovery journey, more and more people are choosing to take alcohol off the table. But for many, the early days of cutting back or quitting altogether can be challenging.
When someone cuts back on alcohol or stops drinking entirely, the body naturally enters a recovery phase, according Pamela Tambini, M.D., an internal medicine physician, addiction medicine specialist, and medical director at Engage Wellness. “As your system recalibrates, you might experience certain symptoms related to withdrawal like fatigue, sweating, headaches, or trouble sleeping,” she says. While uncomfortable, these changes are actually a sign that your body is healing.
The good news? Targeted supplements can play a valuable role in your recovery toolkit, in part because regular alcohol use can deplete the body of essential nutrients, explains Edmond Hakimi, D.O., internal medicine physician and medical director at Wellbridge. “Certain supplements can help replenish those stores, support liver function as your body clears out toxins, and promote a more balanced mood and sleep as your nervous system resets.”
Of course, they’re no cure-all, but the right supplements can offer meaningful benefits as your body adjusts to life without alcohol. Here are a variety to consider.
- ABOUT OUR EXPERTS: Pamela Tambini, M.D., is an internal medicine physician, addiction medicine specialist, and medical director at Engage Wellness. Edmond Hakimi, D.O., is an internal medicine physician, addiction medicine specialist, and medical director at Wellbridge.
1. Magnesium
Magnesium is one of the most important nutrients to replenish during alcohol recovery. “Alcohol drains magnesium, which is key for calming the nervous system and improving sleep,” Tambini says. “Magnesium also helps reduce muscle tension and anxiety, which are two common issues in early sobriety.” Because of this, supplementing with magnesium can help soothe your nerves and promote better shut-eye.
Read More: 6 Ways Stress Affects Your Health Long-Term
Most people do well with 300 to 400 milligrams of magnesium glycinate or magnesium citrate daily, according to Tambini. While you can technically take it anytime, Hakimi recommends taking magnesium in the evening to support sleep and relaxation.
2. L-theanine
L-theanine is a noteworthy component of green tea, and adding it to your routine is a great move if you’re giving booze the boot. “L-theanine is an amino acid found in tea that promotes a sense of relaxation without making you sleepy,” says Hakimi. It’s a go-to for easing feelings of anxiety throughout the day.
As for dosing, Hakimi recommends taking 100 to 200 milligrams of l-theanine in the morning or during periods of heightened stress.
3. Gamma-Aminobutyric Acid (GABA)
GABA is another supplement that can offer meaningful support on your sobriety journey, as it’s also known for calming anxiety. “GABA is a neurotransmitter that helps calm the nervous system to ease stress and reduce cravings,” Hakimi says.
In supplement form, this feel-good brain chemical is best taken in doses of 250 to 500 milligrams at night to minimize anxiety and promote sound sleep, suggests Hakimi.
4. B-Complex Vitamins
B vitamins—eight essential nutrients that support everything from energy production to brain and nerve health—are often among the first to become depleted with regular alcohol use. “Vitamins B1, B6, and B12 are especially crucial for mood, cognition, and energy metabolism,” Tambini says. Low levels of these nutrients can contribute to symptoms like fatigue, brain fog, and low mood. Adding a B-complex can be a smart step toward feeling more balanced and energized on your sobriety journey, Hakimi adds.
Taking a daily B-complex supplement in the morning can help restore optimal levels of these vitamins, supporting cognitive function, energy, and overall well-being. Hakimi recommends checking in with a doctor to determine the right dosage for your needs, especially since some people may benefit from higher levels early on, depending on their alcohol use history.
5. Milk Thistle
When it comes to alcohol recovery, supporting your liver is key—and that’s where milk thistle comes in. “Your liver does a lot of heavy lifting when it comes to clearing alcohol from your body, but milk thistle contains silymarin, which may help protect and repair liver cells,” Hakimi says. This flowering herb also may help defend brain cells from oxidative stress related to alcohol use.
Read More: How To Support Your Body’s Natural Detoxification Process
Tambini typically recommends taking 150 to 300 milligrams of milk thistle in the morning with breakfast to maximize absorption and minimize digestive discomfort.
6. Adaptogens
Adaptogens are botanical allies that help the body adapt to physical and emotional stress, offering key support during alcohol recovery, Hakimi says. Of the many adaptogens to choose from, ashwagandha and rhodiola stand out for their ability to help the brain and body recalibrate. “Ashwagandha can lower cortisol, reduce feelings of anxiety, and support more restful sleep, while rhodiola is more stimulating and may improve energy and focus,” says Tambini.
Hakimi typically recommends taking 300 to 600 milligrams of ashwagandha once or twice a day. It can be taken in the morning or evening. Rhodiola, meanwhile, is usually taken in doses of 200 to 400 milligrams and is best used earlier in the day as its energizing effects may be too stimulating at night, he says.
7. Electrolytes
Drinking can deplete key electrolytes, so you’ll definitely want to focus on hydration if you’re cutting back or ditching it completely. “Alcohol causes dehydration and throws off electrolyte balance, which can lead to fatigue, dizziness, or headaches, so supplementing with electrolytes, especially sodium, potassium, and magnesium, can help restore hydration and energy,” Tambini says.
While sports drinks are a common go-to, Hakimi and Tambini recommend using a low-sugar electrolyte mix once or twice a day—particularly during those early booze-free weeks—to help the body rehydrate and rebalance more efficiently.