Alcohol consumption can have many negative effects on the body, one of which is depleting essential vitamins and minerals. Drinking too much alcohol on a regular basis can disrupt normal metabolism and nutrient absorption, leading to deficiencies in certain vitamins and minerals. In this article, we’ll take a closer look at what vitamins alcohol destroys.
Vitamin B1 (Thiamine)
One of the main vitamins that alcohol consumption affects is vitamin B1, also known as thiamine. Thiamine plays a critical role in energy production in the body. It also supports the function of various enzymes involved in carbohydrate metabolism.
When thiamine levels are low, it can lead to a condition called beriberi, which can cause nerve, heart, and brain problems. Severe thiamine deficiency is also associated with a serious brain disorder known as Wernicke-Korsakoff Syndrome.
Research shows that chronic heavy drinking decreases the absorption of thiamine from foods and increases its excretion in urine. Both effects can significantly lower thiamine levels in the body.
In one study, the red blood cell count of thiamine was measured in 10 alcohol-dependent patients. The results showed that 9 out of 10 patients were deficient in thiamine at the start of the study. After two to three days of hospitalization and forced abstinence from alcohol, thiamine levels started improving significantly.
Another study found that 50% of people with alcoholism had reduced blood levels of thiamine. The depletion of thiamine was linked to severe impairment of short-term memory.
Overall, multiple studies confirm that consuming too much alcohol on a regular basis can quickly lower thiamine reserves and lead to a deficiency in this important vitamin.
Vitamin A
Vitamin A plays essential roles in immune function, vision, reproduction, and cellular communication. This fat-soluble vitamin also has antioxidant properties.
Chronic alcohol use has been linked to low blood levels of vitamin A. A study in 41 alcoholic patients found that over half were moderately deficient in vitamin A.
Research suggests that alcohol disrupts the metabolism and absorption of vitamin A. Alcohol may also negatively impact the transformation of vitamin A compounds into active and usable forms in the body.
One study gave participants a single large dose of vitamin A. Measurements taken 12 hours later showed significantly lower vitamin A levels in those who drank alcohol compared to those who didn’t.
Vitamin A deficiency can cause vision impairment, a weakened immune system, and cellular damage. Severe deficiency can even lead to blindness.
If you drink heavily, be sure to eat plenty of vitamin-A-rich foods like carrots, sweet potatoes, spinach, and eggs to compensate for the depletion caused by alcohol.
Vitamin C
Also known as ascorbic acid, vitamin C is involved in tissue growth and repair. It also plays a role in immune health and acts as a powerful antioxidant.
Research demonstrates that people who abuse alcohol are often deficient in vitamin C.
One study compared vitamin C status between 57 hospitalized male alcoholics and 18 healthy men.
The results showed that vitamin C levels were significantly reduced in the blood and white blood cells of the alcoholic patients.
Another study found that alcoholism increased vitamin C deficiency from 7% to 25% in a group of 66 patients hospitalized for alcoholism.
Heavy drinking is believed to lower vitamin C levels by impairing absorption in the digestive tract, increasing excretion through urine, and causing excessive damage by oxidative stress.
Getting enough vitamin C is important for collagen production, immune function, iron absorption, and protecting cells from damage. Eating lots of vitamin-C-rich fruits and vegetables can help replenish this important vitamin if you drink excessively.
Vitamin D
Your body needs vitamin D for calcium absorption and maintaining proper blood levels of calcium and phosphorus. It also supports immune function.
Human and animal studies demonstrate that excessive alcohol consumption can interfere with the metabolism and activation of vitamin D.
In an 8-week study, rats were fed alcohol-containing liquid diets. The rats given alcohol showed a significant decrease in vitamin D levels in their blood compared to rats in the control group.
Another study gave 24 men 600 ml of vodka per day for 5 days. Following alcohol consumption, their vitamin D levels decreased by an average of 16%.
Plus, chronic heavy drinking has been linked to osteoporosis, which may be partly caused by low vitamin D levels.
Maintaining adequate vitamin D intake from sunlight, food, and supplements may help minimize deficiencies caused by alcohol abuse.
B Vitamins
The B vitamins include B1, B2, B3, B5, B6, B7, B9, and B12. This group of water-soluble vitamins plays essential roles in cellular metabolism and energy production.
Research indicates that alcoholism can negatively impact levels of several B vitamins.
One study examined blood levels of B vitamins in 15 alcoholic patients after alcohol withdrawal. Thiamine levels increased after 3 days of abstinence, whereas vitamin B6 and folic acid levels increased after 5 days.
Another study found that a group of alcoholic patients showed reduced blood levels of vitamins B1, B2, B3, and B6, compared to healthy participants.
Chronic alcohol use also appears to have detrimental effects on vitamin B12 levels. One study showed that nearly 30% of alcoholics entering a rehabilitation program were deficient in vitamin B12.
B vitamin deficiencies seem to be caused by decreased dietary intake, impaired absorption, and altered metabolism due to alcohol consumption.
Eating nutrient-rich whole foods or taking supplements can help restore B vitamin status in those with alcoholism.
Magnesium
Magnesium is a mineral that activates hundreds of enzymes in the body. It plays essential roles in bone, muscle, heart, and brain health.
Excessive alcohol intake is known to increase the risk of magnesium deficiency.
A study in 53 alcohol-dependent patients undergoing alcohol withdrawal showed that 63% were deficient in magnesium. Blood magnesium levels began improving after 3 days of sobriety.
Animal studies also reveal that magnesium deficiency is associated with chronic alcohol consumption. This effect seems to be related to increased urinary excretion of magnesium.
Low magnesium can cause muscle cramps, fatigue, anxiety, insomnia, and osteoporosis. Thankfully, drinking less alcohol paired with magnesium-rich foods or supplements can help restore levels.
Zinc
Zinc is an essential trace mineral involved in over 100 enzyme reactions in the body. It plays a vital role in immune function, protein synthesis, DNA synthesis, and cell division.
Animal studies reveal that alcohol consumption causes increased loss of zinc through urine.
One study also showed that giving zinc supplements to mice exposed to alcohol helped normalize zinc levels and partially protected against liver damage.
In humans, alcohol abuse can also impair zinc absorption and increase zinc excretion, leading to deficiency.
One study found that men who consumed an average of eight drinks per day had lower zinc levels than non-drinkers.
In fact, up to 80% of alcoholic patients have been reported to be zinc deficient.
It’s important for those consuming high amounts of alcohol to maintain zinc status by reducing alcohol intake and eating zinc-rich foods like meat, shellfish, nuts, and seeds.
Conclusion
In summary, alcohol consumption – especially in large amounts – can deplete many important vitamins and minerals.
Chronic heavy drinking appears to have the most destructive effects on vitamins B1, C, and zinc, as well as the minerals magnesium and zinc.
Deficiencies in these nutrients can lead to a weakened immune system, cell damage, nerve problems, vision loss, impaired brain function, and decreased bone density.
If you struggle with alcohol abuse, talk to your healthcare provider. Getting help to cut back on heavy drinking is the best way to prevent vitamin and mineral deficiencies.
Eating a balanced diet high in fresh fruits, vegetables, lean proteins, whole grains, and healthy fats can also help offset some of alcohol’s destructive effects on your body’s vitamin and mineral stores.