It is already well-established that chronic alcohol overuse is associated with malnutrition, such as vitamin B1 (thiamine) and zinc deficiency (Jophlin et al, 2024). Though data shows that the percentage of Australians indulging in daily alcohol is on the decline, Christmas and New Year’s celebrations may see a few more champagne corks popping in the coming days.
From Glass to GI Tract
Let’s consider the journey of a festive tipple. After its first swirl around your palate, the alcohol travels down your oesophagus into your stomach, where it goes through first pass metabolism. From here, alcohol absorption occurs primarily in the small intestine, its rate influenced by factors such as the concentration of ethanol in the drink, blood flow, and how much Christmas turkey and crispy roast potatoes are already in your stomach.
As the alcohol interacts with your gastrointestinal tract, we find (Butts et al, 2023):
- Alterations to your bowel motility
- Structural changes at a cellular level in the intestinal mucous lining
- Alcohol-induced bacterial overgrowth and an imbalanced gut microbiome
- An increased oxidative stress response
Which Nutrients are Affected by Alcohol Consumption?
Research has demonstrated that heavy alcohol consumption can impact the intestinal absorption of both water-soluble and fat-soluble micronutrients including:
- Vitamins B1, B2, B6, B9 and B12
- Vitamin C
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- Calcium
- Zinc
- Magnesium
- Selenium
Macronutrients don’t escape the effects of alcohol either – the absorption of carbohydrates, lipids, peptides, and amino acids all also suffer with excessive drinking.
Key Takeaways this Festive Season
To mitigate the effects of alcohol on your nutrition over this Christmas and New Year’s period, think about alternating your cocktails with mocktails, and beers with the no-less-refreshing non-alcoholic fruit punch. Ensuring you avoid drinking on an empty stomach can also help to protect your gut.
If you know you’ve had one too many New Year’s champagnes this festive season, consider seeing what a nutrient infusion can do for your wellbeing by replenishing those lost vitamins, minerals, and electrolytes. Our IV nutrient therapy clinic reopens in the new year on the 12th January.