How to Get Rid of a Hangover: Natural Remedies That Help

The fastest way to get rid of a hangover is to replace the fluids and minerals alcohol pulled out of you, eat a real meal with protein, rest, and give your liver time to clear what's left.23 Those steps work because a hangover is your body working through a toxic by-product of alcohol and calming the inflammation it set off, and no quick fix such as coffee, a shower or a morning drink can do that work for it.12

While you slept, your body was busy: your liver was turning alcohol into acetaldehyde and clearing it, your kidneys were letting go of water and minerals, your gut was letting bacterial toxins slip into your blood, your immune system was answering with inflammation, and your sleep was breaking up in the second half of the night.121112 The headache, nausea and fatigue you wake up with are what all that work feels like. Your body was designed to heal, and when you support your liver, your gut, your fluids and your sleep, it gets through the job with less misery.

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This time of year, between office parties, weddings and holiday dinners, plenty of people wake up to one, and I've talked about exactly that moment on my show:

This guide covers what a hangover does in your body, the morning-after plan I recommend, the foods that help, the natural remedies with human trials behind them, recipes for the morning after and for the party itself, and how to keep the next celebration from ending in a hangover at all.

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What is a hangover?

Any night of drinking to intoxication can bring one, and it's hard to predict how many drinks will do it for you, because people vary so much.2 As a rule, the more you drink, the worse the hangover, whether it's beer, wine, spirits or a mix.2

Some drinks add their own load, and darker spirits are the classic example, since they carry more congeners, compounds other than alcohol that form during fermentation and give a drink its taste and smell.2 In a placebo-controlled study of 95 healthy heavy drinkers aged 21 to 33, people felt worse the morning after bourbon than after reaching the same breath-alcohol level on vodka, though their next-day test performance was about the same.14 Sulfites, added to wine as preservatives, can bring on a headache in people who are sensitive to them.2

Hangover symptoms: what each one is telling you

Each symptom points back to a system that's working overtime, and each one has a matching step on this page.

What causes a hangover? How alcohol works in your body

Your liver and acetaldehyde

Your liver does most of the work, turning alcohol into acetaldehyde, a toxic, short-lived by-product that fuels inflammation in the liver, pancreas, brain and gut, and then clearing it.2 That's one of many jobs this organ handles every day (see how liver function works), and one of its key tools is glutathione, the liver's most important internal antioxidant and detoxification compound, and that's why I lean on nutrients that support glutathione, like NAC, to help the liver recover from alcohol.316

Traditional Chinese medicine reads the same night through its own lens. Alcohol and rich, greasy food are classic causes of Heat and Damp, and the answer is to clear Heat with greens and bitter herbs and to drain Damp by cutting sweets and greasy food.13 That's the logic behind the cooling, bitter liver herb in the remedies below.

Fluids and minerals

Alcohol suppresses vasopressin, the hormone that signals your kidneys to hold on to fluid, so you urinate more and lose water.2 Minerals go with it, too, since drinking raises the magnesium your kidneys pass in urine two- to threefold.17 One of the biggest side effects of drinking is that it dehydrates you, which is why I recommend lots of water even if you're having only one drink, and why my go-tos replace minerals along with the fluid.3 Rehydrating is the first step (our guide to dehydration symptoms shows what to watch for), and it works best alongside food, rest and liver support, because how bad a hangover feels tracks the inflammation more closely than the amount of electrolytes you lost.12

Your gut and immune system

Drinking also loosens the barrier that lines your gut. In a study of 25 healthy adults who drank about 2 mL of 40% vodka per kilogram of body weight, bacterial endotoxin in the blood (measured in 16 of them) rose within 30 minutes and stayed up for 3 hours, along with bacterial DNA, a marker of bacteria and their products crossing from the gut into the bloodstream. Women had higher blood alcohol and endotoxin than men.11

Your immune system gets involved too: in 20 healthy men tested 13 hours after drinking, when their blood alcohol was back to zero, immune cells made more of the messengers IL-10, IL-12 and interferon-gamma than they had before drinking.18 In data pooled from two studies, IL-6, TNF-alpha and CRP rose with how bad the hangover felt.1 Alcohol also irritates the stomach lining directly and raises acid, which is where much of the nausea comes from.2 (Our guide to leaky gut explains the barrier in more depth.) That's why calming your gut and the inflammation sits at the center of the plan, and why the remedies that calm inflammation, such as prickly pear, stand out in the trials.

Your sleep

Alcohol helps you fall asleep, then breaks up the second half of the night. Across studies in healthy volunteers, alcohol at every dose shortened the time it took to fall asleep and disrupted the second half of sleep, and moderate and high doses cut total REM (dream) sleep.12 In my Deep Sleep Protocol, I call a nightcap a false friend for exactly that reason.19 In the bourbon and vodka study, alcohol lowered sleep efficiency and REM sleep and raised next-day sleepiness, and those sleep changes went along with worse hangovers.14

Why you feel anxious the next day (hangxiety)

As the alcohol wears off, your brain rebounds from its calming effect, and you can feel more restless and anxious than before you drank, the feeling many people call hangxiety.2 A 2026 review of 22 studies with 6,152 people found that hangovers went with more anxiety, stress and low mood. People who already ran anxious or tended to replay their worries had it worse, and support from other people looked protective.20 Rest, food, water and time with people who make you feel safe all help, and our natural remedies for anxiety add more options.

Follow one night of drinking through your body below, from the liver to the morning after, with the support that matches each stage.

When hangovers come often

If you get hangovers often, that's a good reason to take a closer look at your liver. My bloodwork protocol lists alcohol, even moderate drinking, as a root cause of a rising GGT, a liver enzyme that moves before the other liver markers do, and the first action it gives is to eliminate alcohol or cut it way back.21

That's why I test, not guess: GGT, one of my 25 Root-Cause Bloodwork Markers, gives you an early read on how your liver is handling what you drink, before the other liver markers move.21

How to get rid of a hangover: the morning-after plan

On my show, I've boiled it down to three supplements:

With lots of water, those three keep you hydrated and replace what alcohol drains,3 and the checklist below puts the whole morning together.

1. Rehydrate with minerals. Start with a big glass of water and an electrolyte drink that has potassium, magnesium and sodium. Coconut water, a mug of broth or water with a pinch of sea salt count too.3

2. Take a B complex, plus vitamin C. Alcohol is a diuretic and drains B vitamins, and a B complex with B1, B2, B6, B9 and B12 is the biggest one on my list.322

3. Add magnesium. I suggest about 300 to 600 mg. Magnesium glycinate, 300 to 400 mg at night, is the form my sleep protocol uses.319

4. Eat a real meal with protein. Pasture-raised eggs, a roasted sweet potato and a cup of chicken bone broth are easy on a tender stomach. Leave the heavy, greasy plate for another day; fried food is one of the first things my Anti-Inflammatory Reset takes out.13

5. Sip ginger tea if you're queasy. Ginger is the warming herb my Top 50 Healing Herbs & Essential Oils guide lists for nausea relief.23

6. Rest. Take a nap if you can, and get to bed early tonight.212

7. Get fresh air and an easy walk. Save the hard workout for another day: in a study that followed 32 healthy adults, hangover headaches got worse with physical activity in every one of the 55 times they occurred.24

In a placebo-controlled trial of 214 adults, a blend of plant extracts, vitamins and minerals eased headache and nausea, and the researchers credited the plant extracts, since vitamins and minerals alone didn't make a significant difference.25 Our natural headache remedies and our guide on how to get rid of nausea have more options for a pounding head or a stubborn stomach, but that trial is the reason the plan on this page pairs the B complex with ginger, fluids, food and rest.

What to eat for a hangover

Eggs. Pasture-raised eggs bring protein and cysteine, an amino acid your body uses to build glutathione. A large egg (about 50 grams) carries about 136 mg of cystine, the form of cysteine that USDA measures.26 So an egg breakfast gives you a smaller, food-sized amount of the same building block in the L-cysteine and NAC supplements below.

Sweet potato. Alcohol can lower blood sugar,6 and a roasted sweet potato next to your eggs brings steady carbohydrate that's gentle on your stomach. The hash in the recipes below puts them in one pan.

Chicken bone broth. Warm bone broth is easy to sip when nothing else sounds good, and it brings back fluid and sodium, with a pinch of sea salt adding more.

Coconut water. Coconut water carries 250 mg of potassium, 105 mg of sodium and 25 mg of magnesium per 100 grams, so a cup (about 240 grams) brings about 600 mg of potassium.28 In 8 healthy men dehydrated by exercise in the heat, then given 120% of the fluid they'd lost over 2 hours, fresh young coconut water restored 75% of the lost weight, plain water 73% and a sports drink 80%, and the gaps between them could have been chance.27 That was an exercise study rather than a hangover study, but it shows coconut water rehydrates about as well as the usual options. It also caused less nausea and fullness than the other two drinks and no stomach upset, which counts for a lot when your stomach is already queasy, and the men found it easier to drink in a larger amount.27

Watermelon and other hydrating foods. Watermelon is mostly water and easy on a queasy stomach, and watermelon juice with lime is one of the mocktails I suggest for the party itself.3 A small glass of pickle juice is another salty option.

Kefir. Goat's or sheep's milk kefir, or coconut kefir, brings fluid and live cultures for a gut that took a hit overnight.

Ginger tea. Ginger settles nausea, as the remedies below show, and a cup with raw honey is the easiest way to take it.

Natural hangover remedies with human trials

Traditional medicine has long had answers for the morning after: Korean pear in Korea, a ginger and tangerine-pith formula in China, and the fruit of the Japanese raisin tree across East Asia,7929 and researchers have now put several of them to the test. A 2017 review of controlled human studies found that Siberian ginseng extract, a red ginseng drink, Korean pear juice and the ginger formula each significantly improved some hangover symptoms, with the biggest gains for tiredness, nausea and vomiting, and stomachache.30 A 2022 review of 21 placebo-controlled hangover trials found the treatments well tolerated, with no one dropping out because of side effects.31 Each remedy helped its own set of symptoms in trials of modest size, and the cards below run from the most human research to the least.

DHM and clove: two more remedies with trials

I've also pointed to DHM (dihydromyricetin), a flavonoid found in the Japanese raisin tree, whose fruit East Asian traditional medicine has used as an antidote for alcohol intoxication.329 In a study that enrolled 30 adults (24 were analyzed), each person tried a drink with 0.475% Japanese raisin tree fruit extract and a placebo, and the trial was blinded for both the people and the researchers. Next-morning hangover scores came out about the same, though blood alcohol was lower at 30 minutes and 6 hours with the fruit extract, and the extract's maker ran the study.29

Clove, the warming kitchen spice, works on the acetaldehyde and inflammation side of a hangover. In 16 male social drinkers who each tried 250 mg a day of a clove bud extract and a placebo, blinded the same way, the extract sped the clearance of acetaldehyde, raised glutathione, lowered CRP and IL-6, and cut hangover severity 55.34%. Researchers at the extract's maker ran the study.36 That was a concentrated extract, but whole cloves bring the same family of compounds to your tea and cooking in smaller amounts.

How to prevent a hangover before and during the party

My recommendation is either no alcohol or one to two drinks a week at most.3 Personally, I'm very conscious about drinking: I probably have one to two glasses a month, maybe a glass of wine with my wife or one drink at dinner with friends.3 When you do celebrate, these steps help keep the next morning clear.

Eat first. To me, the way to drink is during a meal, in a social setting with others.3 Food in your stomach slows how fast alcohol reaches your blood and helps your body clear it. When 10 healthy men drank the same moderate dose (0.80 g of alcohol per kilogram of body weight) once after an overnight fast and once right after breakfast, their peak blood alcohol was 67 mg/dL after the meal against 104 mg/dL on an empty stomach, about a third lower. The alcohol cleared about 2 hours faster after breakfast, and every man felt less intoxicated.4

Pace it, with water and electrolytes alongside. If you're having one or two drinks, I'd drink about 20 to 32 ounces of water with one electrolyte pack.3 Water keeps you hydrated, but in a trial of 13 men who each tried both, water sipped between drinks didn't change next-day symptoms on its own, which is why the meal and the pace matter so much.37

Choose clear over dark. Clear spirits carry fewer congeners than darker ones such as bourbon.2

Leave the cigarettes out. Smoking is one of the factors that make a hangover heavier.15

Plan ahead with a remedy. Prickly pear extract 5 hours ahead and Korean pear juice 30 minutes ahead are the easiest remedies to plan for, as the remedies section shows.57

Bring a mocktail. One I suggest is watermelon juice with a squeeze of lime, and a mule made with coconut water and lime juice is another.3 The recipes for both are below.

I think the Bible's view on alcohol is nothing in excess.3 Scripture paints the morning after vividly: "Who hath woe? who hath sorrow? who hath contentions? who hath babbling? who hath wounds without cause? who hath redness of eyes? They that tarry long at the wine; they that go to seek mixed wine" (Proverbs 23:29-30, KJV).

Hangover recipes for the morning after and the party

Food is medicine, and the morning after is a good time to put that to work. These five come together in minutes: three for the morning after and two to bring to the party.

Our chicken bone broth recipe makes a batch you can freeze in single-mug portions before the holidays.

For a heartier version with beets, try our sweet potato and beet hash.

For a party pitcher, our watermelon agua fresca scales it up.

When a hangover is an emergency, and how to use these remedies safely

Don't wait for every sign, and don't leave the person alone to sleep it off: alcohol already in the stomach keeps entering the blood after the drinking stops. Cold showers, coffee and walking won't undo it. Keep the person sitting up, or roll them onto one side if they're lying down, so they don't choke.10 Our guide to alcohol poisoning covers the rest.

Pain relievers. Alcohol and acetaminophen together can be toxic to the liver, and aspirin and ibuprofen can irritate a stomach that's already raw, so lean on water, food, ginger and rest first.2

Driving and work. Attention, decision-making and coordination stay impaired during a hangover, so don't drive, run machinery or take charge of someone else's care until it passes.2

Herbs and supplements. Asian (red) ginseng may lower blood sugar and can interfere with blood clotting, so if you take diabetes medicine or a blood thinner, ask the doctor who prescribes it before you use it.38 Skip milk thistle if you're allergic to ragweed, chrysanthemum, marigold or daisy.39 With kidney disease, your body can't clear extra magnesium the way it normally does, so let your practitioner set any magnesium dose.40

Daily heavy drinking. If you drink heavily every day, shaking, sweating and anxiety after you stop can be alcohol withdrawal rather than a hangover, and it can turn dangerous, so get medical help to come off alcohol safely.41

The bottom line

Hangovers: frequently asked questions

References

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2. National Institute on Alcohol Abuse and Alcoholism. Hangovers (fact sheet). NIAAA; updated December 2025; accessed October 26, 2026.
3. Axe J. The Truth About Alcohol's Impact on Your Health. The Dr. Josh Axe Show, 2024, at 7:42 (alcohol dehydrates you; water even with a single glass), 18:36 (never have a hangover), 19:04 to 20:12 (a B complex, vitamin C, 300 to 600 mg of magnesium, an electrolyte drink, and 20 to 32 ounces of water with one electrolyte pack), 20:27 (nutrients that support glutathione, such as NAC), 20:56 and 21:17 (DHM and prickly pear extract), 21:31 (his three go-tos), 32:54 (no alcohol or one to two drinks a week at most), 35:24 (nothing in excess), 35:58 (drink during a meal, in a social setting), 36:03 (his own drinking) and 36:51 to 37:30 (mocktails).
4. Jones AW, Jönsson KA. Food-induced lowering of blood-ethanol profiles and increased rate of elimination immediately after a meal. J Forensic Sci. 1994;39(4):1084-93. PMID:8064267
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8. Lee MH, Kwak JH, Jeon G, Lee JW, Seo JH, Lee HS, et al. Red ginseng relieves the effects of alcohol consumption and hangover symptoms in healthy men: a randomized crossover study. Food Funct. 2014;5(3):528-34. doi:10.1039/c3fo60481k. PMID:24458173
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10. National Institute on Alcohol Abuse and Alcoholism. Understanding the Dangers of Alcohol Overdose (fact sheet). NIAAA; updated December 2025; accessed October 26, 2026.
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13. Axe J. Anti-Inflammatory Reset: The 30-Day Healing Protocol. DrAxe.com protocol. 2026. p. 10 (East and West: alcohol and rich, greasy food as classic causes of Heat and Damp; clear Heat with greens and bitter herbs), p. 15 (the four phases: the order he uses with patients), p. 16 (Phase 1, Remove: fried food out; alcohol off for 30 days because it inflames the gut and liver and breaks sleep), p. 17 (Phase 2, Cool: ginger and turmeric) and its coffee guidance (one or two cups, skip the sugar).
14. Rohsenow DJ, Howland J, Arnedt JT, Almeida AB, Greece J, Minsky S, et al. Intoxication with bourbon versus vodka: effects on hangover, sleep, and next-day neurocognitive performance in young adults. Alcohol Clin Exp Res. 2010;34(3):509-18. doi:10.1111/j.1530-0277.2009.01116.x. PMID:20028364
15. Penning R, van Nuland M, Fliervoet LA, Olivier B, Verster JC. The pathology of alcohol hangover. Curr Drug Abuse Rev. 2010;3(2):68-75. doi:10.2174/1874473711003020068. PMID:20712596
16. Axe J. Hidden Signs Your Liver Is Sluggish (And What To Do Before It Becomes Serious). The Dr. Josh Axe Show, 2026, at 1:46 (his patients), 39:20 to 39:38 (milk thistle, 200 to 400 mg a day) and 40:01 (NAC and glutathione).
17. Romani AM. Magnesium homeostasis and alcohol consumption. Magnes Res. 2008;21(4):197-204. PMID:19271417
18. Kim DJ, Kim W, Yoon SJ, Choi BM, Kim JS, Go HJ, et al. Effects of alcohol hangover on cytokine production in healthy subjects. Alcohol. 2003;31(3):167-70. doi:10.1016/j.alcohol.2003.09.003. PMID:14693266
19. Axe J. The Deep Sleep Protocol: The 30-Day Healing Protocol. DrAxe.com protocol. 2026. Section 09, Sleep thieves (alcohol, the false friend: a nightcap fragments the second half of the night) and magnesium glycinate, 300 to 400 mg before bed.
20. Rothman R, Hayley AC, Aitken B, Downey LA. A Systematic Review of the Impact of the Alcohol Hangover Upon Negative Affect. Drug Alcohol Rev. 2026;45(1):e70052. doi:10.1111/dar.70052. PMID:41129386
21. Axe J, Cole W. The 25 Root-Cause Bloodwork Markers That Matter Most. DrAxe.com protocol. 2026. Marker 06, GGT (root causes include alcohol, even moderate; actions: eliminate or dramatically reduce alcohol; NAC 600 to 1,200 mg to support glutathione; GGT moves before other liver markers).
22. Axe J. This Nutritional Therapy is 10x More Effective Than Supplements. The Dr. Josh Axe Show, 2025, at 10:34 (alcohol is a diuretic and depletes B vitamins).
23. Axe J. Top 50 Healing Herbs & Essential Oils: A Field Guide to God's Pharmacy. DrAxe.com protocol. 2026. p. 7 (ginger: warming, nausea relief) and the Liver & Detox section (milk thistle: cooling and bitter; best for heat in the liver, including rich-food overload and alcohol strain).
24. García-Azorín D, Colilla-Cantalejo L, Sierra Mencía Á, González Osorio Y, Recio García A, Echavarría-Íñiguez A, et al. Will I Have a Hangover Headache Tomorrow? A Prospective Cohort Study of the Predictors of Delayed Alcohol-Induced Headache. Life (Basel). 2025;15(11):1723. doi:10.3390/life15111723. PMID:41302147
25. Lieb B, Schmitt P. Randomised double-blind placebo-controlled intervention study on the nutritional efficacy of a food for special medical purposes (FSMP) and a dietary supplement in reducing the symptoms of veisalgia. BMJ Nutr Prev Health. 2020;3(1):31-39. doi:10.1136/bmjnph-2019-000042. PMID:33235969
26. U.S. Department of Agriculture, Agricultural Research Service. Egg, whole, raw, fresh (FDC ID 171287), SR Legacy. FoodData Central; accessed October 26, 2026 (cystine 0.272 g per 100 g).
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28. U.S. Department of Agriculture, Agricultural Research Service. Nuts, coconut water (liquid from coconuts) (FDC ID 170174), SR Legacy. FoodData Central; accessed October 26, 2026 (potassium 250 mg, sodium 105 mg, magnesium 25 mg per 100 g).
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31. Roberts E, Smith R, Hotopf M, Drummond C. The efficacy and tolerability of pharmacologically active interventions for alcohol-induced hangover symptomatology: a systematic review of the evidence from randomised placebo-controlled trials. Addiction. 2022;117(8):2157-2167. doi:10.1111/add.15786. PMID:34972259
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34. Eriksson CJP, Metsälä M, Möykkynen T, Mäkisalo H, Kärkkäinen O, Palmén M, et al. L-Cysteine Containing Vitamin Supplement Which Prevents or Alleviates Alcohol-related Hangover Symptoms: Nausea, Headache, Stress and Anxiety. Alcohol Alcohol. 2020;55(6):660-666. doi:10.1093/alcalc/agaa082. PMID:32808029
35. Podobnik B, Demšar L, Šarc L, Jerin A, Osredkar J, Trontelj J, et al. N-Acetylcysteine Ineffective in Alleviating Hangover from Binge Drinking: A Clinical Study. Toxics. 2024;12(8). doi:10.3390/toxics12080585. PMID:39195687
36. Mammen RR, Natinga Mulakal J, Mohanan R, Maliakel B, Illathu Madhavamenon K. Clove Bud Polyphenols Alleviate Alterations in Inflammation and Oxidative Stress Markers Associated with Binge Drinking: A Randomized Double-Blinded Placebo-Controlled Crossover Study. J Med Food. 2018;21(11):1188-1196. doi:10.1089/jmf.2017.4177. PMID:30234415
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Dr. Josh Axe, DC, DNM, CNS

Doctor of Natural Medicine · Founder, DrAxe.com

Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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