How Drinking Too Much Alcohol Can Lead to Malnutrition

You probably know that alcohol affects your brain and slows down body processes. But did you know that alcohol can also keep your body from absorbing nutrients (malabsorption)? 

Alcohol misuse can keep your body from absorbing key nutrients, such as vitamins D and E, B vitamins, and zinc. A lack of such nutrients over time can lead to problems with brain and body function.

Continue reading to learn about how alcohol can deplete your body of nutrients. We also cover some signs of nutrient malabsorption that you can look for if you are concerned about nutrient levels in your body.

Why does drinking alcohol cause nutrient deficiencies? 

There are a number of reasons that heavy drinking causes nutrient deficiencies. For instance, the first step in alcohol metabolism involves the release of acetaldehyde. This is a toxin that makes it harder for your body to absorb nutrients.

Also, your liver uses B vitamins to metabolize alcohol. This means these vitamins are not available to your body for other purposes.

Alcohol is also a diuretic. This means that it increases the amount of urine (pee) your body gets rid of. And there are nutrients that dissolve in water, such as zinc and vitamin C. As a result, your body depletes these nutrients through excess urine.

These are a few of the reasons that alcohol consumption can cause nutrient deficiencies. Read on to learn more about heavy drinking and its effects on nutrition.

How does alcohol affect nutrient absorption in the body?

Your small intestine is primarily where alcohol decreases nutrient absorption. Some nutrient malabsorption can occur even with moderate amounts of alcohol.

How much alcohol causes malabsorption?

Some research suggests that even a moderate level of alcohol could lead to malabsorption of glutamine. This is a type of amino acid. Amino acids are molecules that come together to form proteins. 

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If your body does not absorb glutamine, less of it will be available to make proteins. And proteins are needed for important body functions, including breaking down food and repairing body tissue.

Does alcoholism fully cancel out the nutrition of your healthy diet?

Some experts believe that alcohol addiction does not completely cancel out the nutrition you get if you eat a healthy diet. And having a diet rich in antioxidants may help lower liver damage from drinking.

Antioxidants are substances that may prevent or delay cell damage that comes from oxidative stress. Oxidative stress is caused by free radicals. These are highly unstable molecules that form naturally through exercise and food metabolization. One theory of why we age is that it is due to oxidative stress.

Antioxidants can fight against harmful free radicals. Two specific antioxidants are vitamins C and E. Eating fruits and vegetables is the best way to get antioxidants because they have high levels of them. And those who eat more fruits and vegetables tend to have a lower risk of some diseases, such as stroke and cancer.

Does countering your drinking with vitamin supplements keep your body healthy?

Maybe. Research has found mixed results on this. Some studies have found that supplements could reduce damage to the liver. Other studies have found that while supplements increase the nutrients in your body, they do not reduce the risk of liver damage or hospitalization from heavy drinking.

More research is needed on the relationship between nutrition supplements and heavy drinking. 

What are the effects of going too long without receiving proper nutrients?

There are various effects of going too long without proper nutrition. Some of these include:

• Bone health

• Fatigue

• Anemia (blood disorder that can cause symptoms like loss of balance or memory)

• Complications from alcoholic liver disease 

• Tissue injury

• Lung injury

• Brain injury

• Immune system problems

Read on to learn more about the roles that some commonly known nutrients play in your health. 

Vitamin E

Vitamin E plays an important role in the health of your immune system. And it is an antioxidant, so it helps protect cells from damage. It also keeps blood from clotting in your blood vessels. 

Your body stores vitamin E in your liver and fat tissue. Because alcohol is primarily metabolized in the liver, heavy drinking causes damage to the liver. This makes vitamin E less available to your body.

Vitamin D

Vitamin D stimulates your body’s absorption of calcium. Calcium is crucial for bone health and growth. Vitamin D is also involved in preventing muscle cramps and spasms.

Some research has found heavy alcohol use to be associated with lower levels of vitamin D. But more research is needed to understand exactly how that can happen. 

B vitamins

Some B vitamins you may have heard of include thiamine, niacin, and folic acid. B vitamins play a role in converting the food you eat into energy. They also help form red blood cells.

Because your body needs B vitamins to break down alcohol, lower levels of them are available for these important functions. And many experts believe that alcohol-related dementia is due to a thiamine deficiency. 

B vitamins also dissolve in water, so they can be lost through excess urine.

Zinc

Zinc is needed for your cells to reproduce and grow normally. It is also an important component in various proteins. Zinc also plays a role in your ability to taste and smell.

For those who drink heavily, one main way that zinc leaves their bodies is through increased urine. 

Vitamin C

Vitamin C, or ascorbic acid, is an antioxidant. It is associated with a lower risk of cancer, infectious diseases, and cardiovascular diseases. 

Vitamin C also plays a role in cognitive function. For those who need alcohol detoxification, cognitive impairment could be worse because of vitamin C deficiency. 

Like B vitamins, vitamin C is also water soluble and therefore exits the body through increased urine.

What are symptoms of malabsorption?

There are some signs and symptoms you can look for that might mean you are dealing with nutrient deficiencies. These can include:

• Unintentional weight loss

• Fatigue or weakness

• Getting sick often

• Lower appetite

• Lack of concentration

• Depression

It is important to see your healthcare provider if you experience any of these symptoms. And if you are concerned about your alcohol use, treatment is available.

Why trust our experts?

Written by:

Mona Bapat, PhD, HSPP

Mona Bapat, PhD, HSPP, has 15 years of clinical experience providing therapy. She is a licensed clinical psychologist in Indiana and Illinois with treatment experience in individual, couples, family, and group therapy modalities.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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If you or someone you know struggles with substance use, help is available. Call SAMHSA’s National Helpline at 1-800-662-HELP (4357) to learn about resources in your area.