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The Healf Source
How Do Pre And Post-Alcohol Biotics Work?
Enjoying a cocktail or two this summer? Read this guide first.
Written by: Pippa Thackeray
Written on: May 4, 2025
The word wellbeing, for many people, probably conjures up images of Sunday mornings, a dog lead in one hand, a flask of herbal tea in the other. Perhaps you're sauntering blissfully into the picturesque sunrise, pain-free and well-rested.
But with a hangover, the picture changes. When the lingering effects of alcohol start to leak into the next day (nausea, blood sugar lows, the dreaded hangxiety), you might find yourself starting to rethink alcohol entirely. Healf is bringing the best, science-backed tools you can use to help lessen the effects of a hangover, just in time for sunny beer garden days ahead.
Mood, blood sugar, and hormones can all take a hit from the unwanted aftereffects of alcohol. Plus, it doesn’t get any easier as you get older. The hangovers just tend to get worse as your body is less able to process alcohol.
Alcohol metabolism explained
Every time you drink alcohol, your body initiates several processes required to detoxify it.
Most of the ethanol gets processed in the liver by an enzyme called alcohol dehydrogenase (ADH). The role of this enzyme is to convert ethanol into acetaldehyde (CH3CHO), a toxic compound and known carcinogen.
Why hangovers are not experienced uniformly
Some people feel worse than others after drinking. It’s down to more than just luck; it may be good genetics. If you have a common genetic variant in East Asian populations, the ALDH2*2 variant, also known as ALDH2 polymorphism, can cause a slow clearance of acetaldehyde.
Then there's the sleep factor. Low-quality sleep can make the body's alcohol clearance process feel more uncomfortable by slowing down metabolism. Research has found that people with sleep deprivation experience alcohol’s effects more strongly, even in relatively small quantities. Moreover, alcohol has been found to negatively impact sleep quality and potentially disrupt sleep homeostasis.
Finally, poor gut health also slows alcohol clearance, leading to harsher symptoms and greater post-drinking discomfort, with consequences both within and beyond the gut. Your gut bacteria help to break down alcohol. Microbiota play a role in the metabolism of alcohol, but they don't directly break it down in the same way the liver does. That's where probiotic consumption can help clear toxins faster to reduce your hangover's severity.
How to feel better after alcohol
Your body has its own strategies to metabolise alcohol, but it needs the right conditions:
- Eat before you drink: A meal with healthy fats and carbs slows alcohol absorption.
- Hydrate as you go: Match each alcoholic drink with a glass of water and ensure adequate electrolyte replacement.
- Sleep well: Alcohol reduces REM sleep quality. So, if you want to rebalance your sleep routine, be sure to prioritise recovery sleep the night after.
- Try botanical mixers: Going alcohol-free can still feel like a treat. The Aarke Bitter Orange Drink Mixer provides a great option to serve up a non-alcoholic drink and still make it an event. It’s a low-sugar alternative that pairs effortlessly with sparkling water or soda.
It's also a good idea to try to get some solid gut support before you drink. Seoul Tonic is a great pre and post-alcohol option. Pre-Play' Korean Pear Recovery Ritual provides a refreshing pre-night sipping ritual. It is made with Korean pear and ginseng, and comes in a fruit-based pouch with no added sugars or artificial ingredients. Then, at the end of your night, you can support your gut and muscle recovery the Post-Play' Korean Pear + ACV Recovery Ritual. Each pouch provides potassium to help with normal muscle function and maintain normal blood pressure. It also brings in some magnesium, which boosts electrolyte balance and supports normal muscle function.
The idea isn’t to drink more, but to feel better after you do. Drink responsibly, as the old adage goes, and let your gut and body thank you later.
The science behind alcohol-induced symptoms
Returning back to the topic of alcohol metabolites, a study found that acetaldehyde is between 10 and 30 times more toxic than alcohol. It’s been linked to cellular inflammation, DNA damage, and oxidative stress. However, because your gut doesn’t have the same detox enzymes as your liver, acetaldehyde builds up more easily there.
It means that gut symptoms can hit harder and last for a longer time frame, especially if your gut microbiome is out of balance as a result of poor diet, stress, or antibiotic use. Read more in the Pre and Post Alcohol Guide.
In summary
- Alcohol gets broken down into acetaldehyde, the real villain when it comes to hangovers. Your liver clears it efficiently, but your gut doesn’t.
- Acetaldehyde and acetate can accumulate in the intestine, potentially contributing to alcohol-related gut issues.
- Supporting your body with food, water, proper rest, and drink-pacing is your best defence.
- Alcohol-free mixers can still feel like a ritual without the sequel.
References:
1. https://link.springer.com/article/10.1007/BF01966822
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC10269551/
3. https://www.niaaa.nih.gov/publications/alcohol-metabolism
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC2775419/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC4427543/
6 . https://www.sciencedirect.com/science/article/pii/S0741832924001009
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC2042884/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC8406052/
9 . https://pmc.ncbi.nlm.nih.gov/articles/PMC5513683/
10. https://www.nature.com/articles/s41467-023-41570-6
11. https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-your-mood#
12. https://www.sciencedirect.com/science/article/pii/S1087079224001345#
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
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