Some people hear “supplements” and instantly think:

• gimmicks
• influencer nonsense
• expensive powders
• placebo

And there is a lot of that out there, but there are some real, evidence-led supports that help.

When your body feels better, your cravings drop

Many cravings aren’t purely psychological.

They are driven by:

• dehydration
• low blood sugar
• nutrient depletion
• poor sleep
• anxiety
• gut disruption
• exhaustion
• stress chemistry

So we’re going to cover low-cost, accessible supports that help you feel more stable.

Not as a cure. As a foundation.

6.1 Hydration and electrolytes (the quickest win)

Alcohol is dehydrating.

And when you stop or cut down, your body can feel off:

• shaky
• weak
• headachy
• nauseous
• restless
• anxious

Electrolytes can help support hydration and reduce that fragile feeling.

Practical tip: You don’t need anything fancy. You need:

• water
• electrolytes
• consistent intake through the day

If your baseline improves even slightly, cravings often calm down.

6.2 Food and blood sugar (the craving lever rarely talked about)

If you’re trying to cut down and you get cravings at night, one of the fastest fixes is boring but powerful:

Eat properly earlier in the day. Many drinkers don’t eat much until late afternoon.

Then they feel:

• wired
• anxious
• empty
• shaky
• irritable

Then the brain screams: relief. And alcohol becomes the quickest fix.

Practical tip: Never try to cut down on an empty tank.

Eat something simple and steady:

• eggs
• yoghurt
• oats
• chicken
• soup
• nuts
• rice
• pasta
• toast
• fruit

You’re not dieting. You’re stabilising.

6.3 Vitamins and gut support (not magic, but helpful)

Long-term drinking can deplete certain vitamins and nutrients, especially vitamin B1 (thiamine), and drinking often aligns with a poorer diet. Nutrient depletion can worsen:

• fatigue
• mood swings
• brain fog
• anxiety
• weakness

Basic supplementation can help many people feel better.

Alcohol can also aggravate acid reflux and gastric irritation. Reducing/stopping may improve symptoms and medicines such as omeprazole or lansoprazole can often be recommended. (See Appendix B for information on acid reflux and gastric irritation medications)

And if you feel better, you cope better. Keep it simple. The aim isn’t biohacking recovery. The aim is:

Feel human → think clearer → act smarter → drink less

Common Question:

“Can vitamins really help me cut down?”

They can help in the same way that:

• sleep helps
• food helps
• hydration helps

Not by fixing alcohol use disorder on their own, but by making you stronger and steadier.

If your physical symptoms improve, your cravings often reduce.

WHAT TO DO NEXT

Stability first, progress second. Pick one or two simple supports and do them consistently for 7 days. Consistency beats intensity.

• Keep routine simple and repeatable
• Support your body → Appendix E: Nutrition, Vitamins and Supplements
• If mood dips → Appendix H: Dopamine
• Try to avoid doing too much too soon.