6 Ways Alcohol Causes Nutrient Deficiencies

I had always considered myself health-conscious.

Even during the most brutal years of my alcohol addiction.

In an attempt to balance out the obvious damage that alcohol was inflicting on my health, I did strange things. I spent a month in which I only consumed raw kale, fish, rice, water – and vodka.

During that month, I did the T25 exercise routine to the best of my ability – while drinking – every single day.

I had willpower, but not the willpower to quit drinking.

I discovered years later that what I’d really needed during that whole period was physical restoration, so that I could produce the neurotransmitters and hormones required to feel stable without alcohol.

Nothing made me feel better until I:

  • Banished toxic alcohol from my body
  • Discovered basic supplements that transformed my mood and health
  • Built a rock-solid mindset that revolved around fitness and purpose

I had no idea that I was deficient in any nutrients until I felt 1,000 times better after taking certain supplements.

In the video below, I discuss the mechanisms by which alcohol causes these nutrient deficiencies in the first place.

(Click here to watch the video on YouTube)

Alcohol And Nutrient Deficiencies

Here’s a quick breakdown of the 6 ways that alcohol causes nutrient deficiencies:

  1. Diuretic Effect – Alcohol leaches water and water-soluble nutrients
  2. Damaged Gut Lining – Chronic alcohol consumption corrodes the stomach and small intestine
  3. Damaged Gut Microbiome – Alcohol disrupts the gut’s delicate balance of beneficial microorganisms
  4. Foregone CaloriesEmpty Toxic alcohol calories crowd out high nutrient-density foods
  5. Overworked liver and pancreas – When preoccupied with alcohol, the liver cannot make vitamins and minerals available to the body – and the pancreas over-pumps the body with insulin, removing both sugar and amino acids from the blood
  6. Acetaldehyde – Precious antioxidants are spent mopping up this toxic free radical byproduct of alcohol

Nutrient deficiencies contribute to mental health problems like anxiety, depression, and insomnia.

There are three main reasons for this:

  • Vitamins and minerals serve as cofactors for enzymes involved in the production of neurotransmitters (“feel-good” chemicals that make us feel like life is worth living)
  • Amino acids are the precursors for neurotransmitters
  • Fatty acids are the building blocks for brain cells

No wonder I felt so much better after quitting alcohol and repairing my brain with basic supplements!

Concluding Thoughts

To learn all about supplementation for alcohol recovery and start feeling better as SOON as possible, enroll in my online course, Total Alcohol Recovery 2.0.

I hope you enjoyed this video! To stay posted for more, be sure to subscribe to the Fit Recovery channel on YouTube.

If you have any questions about alcohol and nutrient deficiencies, feel free to leave them in the comment box below.

Hierarchy of Alcohol Recovery


  • Chris Scott

    Chris Scott founded Fit Recovery in 2014 to help people from around the world dominate alcohol dependence and rebuild their lives from scratch. A former investment banker, he recovered from alcohol dependence using cutting-edge methods that integrate nutrition, physiology, and behavioral change. Today, Chris is an Alcohol Recovery Coach and the creator of an online course called Total Alcohol Recovery 2.0.

  • Dr. Rebeca Eriksen

    Dr. Rebeca Eriksen is the Nutritional Consultant for Fit Recovery. She has a PhD in Nutritional Genetics from Imperial College London, and over ten years of clinical experience designing custom nutritional repair regimens for patients recovering from alcohol addiction. In addition to her work at the exclusive Executive Health clinic in Marbella, Spain, she helps to keep Fit Recovery up to date with emerging research.

Please review this post!



The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on fitrecovery.com are designed to support, not replace, medical or psychiatric treatment. Please seek professional care if you believe you may have a condition.

Notify of

Oldest Most Voted
Inline Feedbacks
View all comments
4 years ago

Did your body heal entirely? Curious, my husband just got fired at a job he has been at for 20 years due to his drinking. Came home, drank himself into a stupor was unresponsive to the point I had to call 911. BAC was .30, liver enzymes were 4x the normal limit and has glucose was 368. I wonder if he is beyond repair at this point. He is 56 years old and has a drinking history very similar to yours.

Chris Scott
4 years ago
Reply to  Linda

Hi Linda, sorry to hear this. I can tell you that my body absolutely healed entirely – and there’s definitely hope for your husband.

I quit in my late 20s, but otherwise my situation wasn’t too dissimilar from what you’ve described. I’d been drinking insane amounts for a decade. Supplementation, diet, working out, and support from family and friends helped me recover completely.

5 years ago

I am curious to know how much you were drinking and for how long before you quit? Thank you for all your articles.



Get FREE daily coaching messages from Chris Scott to help you quit or cut down on alcohol in just 10 days.

alcohol freedom

Free 60-Minute Training With Chris Scott & Amino Acid Expert Chris Engen!

"Proven Supplements To Help You Break The Addiction Cycle"

Learn about the supplements and strategies that help over 80% of people transcend alcohol…

2 for 1 course

“A focus on the physical changes in the brain that keep the cycle of addiction going and how to biohack that—these are the pieces never addressed at AA!” – Greta

We do not sell or share your information with anyone.

Join My 5-Epiphany Friday Newsletter!

Stay in the loop and learn which supplements, lifestyle hacks, and passions I’m enjoying…

I send out an email most Fridays, so be sure to check your inbox next Friday!

-Chris Scott, Founder of Fit Recovery

We do not sell or share your information with anyone.

Join My 10-Day Alcohol Freedom Challenge

Get FREE daily coaching messages from Chris Scott to help you quit or cut down on alcohol in just 10 days!

alcohol freedom

“Your Free Challenge gave me more useful info than any paid course I’ve ever taken. And it works! I’m so grateful! ” – Mary Ruth

We do not sell or share your information with anyone.