Digestive Health and Addiction: Why Gut Health Matters After Quitting Alcohol

Posted on by Stephen Brumwell

Excessive alcohol intake is usually discussed in relation to the brain, liver, cravings, sleep and behaviour. But alcohol can also significantly impact our digestive system.

Digestive health influences how we break down food, absorb nutrients, eliminate waste and communicate with the nervous system. When digestion is poor, people may notice bloating, reflux, diarrhoea, constipation, nausea, low appetite or unpredictable hunger cues. Those symptoms can make early sobriety feel harder than it needs to.

This does not mean gut health is a long-term fix for addiction; sobriety is bigger than digestion alone.

In this article, we’ll unpack why digestive health matters after quitting alcohol, the significance of the Gut-Brain Connection, and tips to support our gut health when quitting alcohol.

Why Digestive Health Matters After Quitting Alcohol

The digestive system is responsible for breaking down food, absorbing nutrients and removing waste from the body.

When someone has been drinking heavily or frequently, nutrition often takes a hit. Meals may become inconsistent. Appetite can change. Alcohol may displace more nutrient-dense foods. Some people also experience digestive symptoms that make eating well more difficult.

This is why digestive health and nutrition become important when we look at addiction and sobriety.

If our gut health is irritated, inflamed or simply not functioning as it should, it can make it harder to replenish nutrients and support long-term sobriety.

For more on nutrient depletion and alcohol, read Alcohol and Nutrition: Does Chronic Drinking Cause Nutrient Deficiency?. If you are rebuilding meals, the Protein Sources Guide is a practical next step.

Understanding the Gut-Brain Connection

The gut and brain are in constant communication. This is often called the gut-brain axis.

That communication happens through the nervous system, immune signalling, hormones, microbial metabolites and inflammatory pathways. In plain English, the gut does not just digest food. It also sends and receives signals that can influence how the body feels.

The Two-Way Communication Pathway

Stress can affect digestion. Digestion can affect comfort, mood and energy. Anyone who has lost their appetite during anxiety or felt gut symptoms during stress has experienced this connection in a very practical way.

When quitting alcohol, this matters because the body and brain are both recalibrating. Sleep, cravings, blood sugar, appetite, mood and stress tolerance can be all shifting at once.

Research on the microbiome-gut-brain axis in substance-related disorders is still developing, but it is a meaningful area of interest. Fu et al. (2021) describe the gut-brain axis as a potential therapeutic research target in substance-related disorders, while also making it clear this is not a simple one-cause, one-cure relationship.

The Role of Gut Microbiota

The gut microbiota is the community of bacteria, fungi and other microorganisms living in the digestive tract. These microbes help with digestion, immune function, gut barrier health and the production of certain metabolites.

Alcohol can disturb this microbial balance, a pattern often called dysbiosis. A meta-analysis by Qamar et al. (2019) reviewed links between alcohol-induced gut dysbiosis and behavioural effects, including pathways connected to inflammation, mood and addiction biology.

The takeaway here is our gut health may influence how we feel in alcohol recovery.

For more on the brain side of addiction recovery, read Substance Abuse and Neurotransmitters.

How Alcohol Can Affect Digestive Health

Alcohol can affect the digestive system in several ways.

It may irritate the stomach lining, contribute to reflux or nausea, and worsen diarrhoea or abdominal discomfort in some people. Over time, heavier alcohol use can also affect the liver, pancreas and the broader gut-liver axis.

Alcohol can also influence the gut barrier. The gut lining is meant to be selectively permeable: it allows useful nutrients through while helping keep unwanted substances out. Chronic alcohol exposure has been linked with gut barrier disruption, increased intestinal permeability and gut-derived inflammation (Bishehsari et al., 2017).

This is one reason the term “leaky gut” appears so often online, you’ve probably seen it if you’ve rabbit-holed down the path of gut health before.

The phrase can be oversimplified at times, but the underlying research around alcohol, intestinal permeability, inflammation and microbiome changes are real. Wang et al. (2020) reviewed how alcohol addiction may interact with gut microbiota and inflammatory pathways.

This does not mean though that every digestive symptom after quitting alcohol is caused by the microbiome. Symptoms can have many causes, and persistent or severe symptoms deserve proper medical assessment.

If you are not sure what’s going on and digestion is a major issue for you, book a FREE discovery call here.

Supporting Digestive Health After Quitting Alcohol

There are many ways to support digestion after alcohol, but the best starting point is usually simple.

Rather than jumping straight to complicated supplement protocols, or comprehensive, often confusing diets, start with the foundations.

Eat a Balanced Diet

Aim for regular meals built around vegetables, fruit, wholegrains, legumes, adequate protein and healthy fats.

Fibre is especially useful because it supports bowel regularity and provides fuel for beneficial gut bacteria. Increase it gradually, especially if you are prone to bloating.

And no, this does not mean consuming copious amounts of Metamucil or Psyllium husk powder. This means a diverse range of fruit and vegetables too.

Protein also matters during recovery because it supports tissue repair, immune function, appetite regulation and neurotransmitter production. The Protein Intake for Exercise article explains this in more detail.

Use Fermented and Prebiotic Foods Carefully

Fermented foods may help some people support gut health. Options include yoghurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh and kombucha.

Prebiotic foods help feed beneficial gut bacteria. These include oats, legumes, onion, garlic, leek, asparagus, slightly green banana and some wholegrains.

These foods are useful, but they are not magic. Some people with reflux, bloating or histamine-type symptoms may not tolerate fermented foods well. Start small and pay attention to your own response.

Manage Stress

Stress can change appetite, gut motility, stomach comfort and bowel habits. This is why digestive support after alcohol is not only about food.

Helpful basics include eating slowly, chewing properly, walking after meals, reducing rushed eating, using breathing exercises, and getting support for anxiety or emotional stress when needed.

If cravings and triggers are part of the recovery picture, Identifying Triggers may help you think through the behavioural side more clearly.

Prioritise Sleep

Sleep is essential for recovery. Poor sleep can affect appetite, cravings, mood, blood sugar regulation and digestive comfort.

Good sleep does not fix everything, but it gives the nervous system a better foundation. Start with a consistent wake time, morning light, reduced late caffeine and a calmer evening routine. You can read more in Sleep Hygiene and Morning Sun and Circadian Rhythm.

Tips to Support Your Gut Post-Alcohol

Start with a plan that is boring enough to follow:

  • Eat regular meals instead of skipping food and grazing randomly.
  • Include protein at breakfast, lunch and dinner.
  • Increase fibre slowly through vegetables, oats, legumes, berries and wholegrains.
  • Drink enough water across the day.
  • Be mindful of alcohol replacements such as excess sugar, soft drink, energy drinks or too much caffeine.
  • Add fermented foods only if you tolerate them well.
  • Walk after meals when possible.
  • Get medical help if symptoms are severe, persistent or unusual.

It is also important to seek medical advice before suddenly stopping alcohol if you have been drinking heavily or daily. Alcohol withdrawal can be dangerous for some people and may need supervised care.

When to Get Help

Digestive changes can happen after quitting alcohol, but not everything should be brushed off as recovery.

Speak with a doctor or qualified health professional if you notice blood in the stool, black stools, ongoing vomiting, severe abdominal pain, unexplained weight loss, persistent diarrhoea or constipation, yellowing of the skin or eyes, difficulty swallowing, dehydration, or symptoms that do not settle with basic changes.

The Takeaway

Good digestive health can support the bigger recovery picture after quitting alcohol.

Alcohol may affect the stomach lining, gut microbiome, intestinal barrier, inflammation and nutrient absorption. Recovery gives the body a chance to rebuild, but the basics still matter: regular meals, enough protein, gradual fibre intake, hydration, sleep, stress management and proper care when symptoms need attention.

You do not need a perfect gut health protocol. Start with simple, consistent habits and build from there.

If you are rebuilding your health after alcohol and want help making sense of nutrition, recovery habits and sustainable lifestyle change, Stephen can help you take a practical, evidence-informed approach that fits real life.

FAQ

Can quitting alcohol improve digestion?

Of course it can! Many people notice digestion improves after reducing or stopping alcohol, especially if alcohol was contributing to reflux, nausea, diarrhoea, poor appetite or gut irritation. The timeline varies.

How does alcohol affect the gut microbiome?

Alcohol may alter the balance of gut microbes and contribute to dysbiosis, particularly with heavier or chronic intake. It can also affect the gut lining, immune signalling and inflammation.

Are probiotics useful after quitting alcohol?

They may help some people, but they are not a guaranteed fix. Food quality, fibre intake, sleep, stress and overall health habits are usually a better starting point. If in doubt, it’s always best to consult with a Nutritionist, Naturopath or Health Professional (like myself!).

Is gut health linked to cravings?

The gut-brain axis is an active area of addiction research, but I couldn’t definitively say that gut health = impact alcohol cravings alone. Better nutrition and digestion may support mood, energy and stability, which can help the broader alcohol recovery process.

References

Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol Research: Current Reviews, 38(2), 163-171. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513683/

Engen, P. A., Green, S. J., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2015). The gastrointestinal microbiome: Alcohol effects on the composition of intestinal microbiota. Alcohol Research: Current Reviews, 37(2), 223-236. https://pmc.ncbi.nlm.nih.gov/articles/PMC4590619/

Fu, X., Chen, T., Cai, J., Liu, B., Zeng, Y., & Zhang, X. (2021). The microbiome-gut-brain axis, a potential therapeutic target for substance-related disorders. Frontiers in Microbiology, 12, 738401. https://doi.org/10.3389/fmicb.2021.738401

Qamar, N., Castano, D., Patt, C., Chu, T., Cottrell, J., & Chang, S. L. (2019). Meta-analysis of alcohol induced gut dysbiosis and the resulting behavioral impact. Behavioural Brain Research, 376, 112196. https://doi.org/10.1016/j.bbr.2019.112196

Wang, S.-C., Chen, Y.-C., Chen, S.-J., & Lee, C.-H. (2020). Alcohol addiction, gut microbiota, and alcoholism treatment. International Journal of Molecular Sciences, 21(17), 6413. https://pmc.ncbi.nlm.nih.gov/articles/PMC7504034/

Alcohol and Nutrition: Does Chronic Drinking Cause Nutrient Deficiency?

Posted on by Stephen Brumwell

What To Know (AI Summary)

  • Alcohol can contribute to micronutrient deficiency. Chronic exposure to alcohol may affect micronutrient status, including vitamin A, vitamin D, zinc, iron and several B vitamins involved in energy production.
  • Zinc and magnesium deserve attention. Alcohol may increase urinary zinc losses and affect zinc transport in the body, while magnesium issues are commonly discussed in chronic drinking because of poor intake, electrolyte disturbance and broader metabolic stress (Sun et al., 2014; Poikolainen & Alho, 2008).
  • Testing beats guessing. If you are worried about nutrient deficiency after heavy drinking, it is worth checking your levels with a qualified practitioner rather than throwing random supplements at the problem.

When it comes to alcohol and nutrition, the two generally do not mix well once drinking starts moving into chronic territory.

Besides alcohol taking up a large portion of a heavy drinker’s diet, it can also cause us to neglect the basic dietary requirements we need to remain healthy.

On top of this, even if we try to eat well, chronic alcohol consumption may affect our ability to properly absorb, use and store certain nutrients. Over time, that can contribute to deficiency.

Although we may not be too concerned about this while drinking, understanding alcohol’s impact on nutrition can be a useful starting point for getting sober, rebuilding health and feeling better in the process. If you want the bigger brain-chemistry picture behind this, the related article on substance abuse and neurotransmitters is worth reading alongside this one.

Alcohol and Nutrition: Its Impact In A Nutshell

Chronic alcohol intake can contribute to nutrient problems through impaired absorption, altered metabolism, poor utilisation and, frankly, lower-quality food choices while intoxicated.

A few key areas are worth understanding.

Alcohol inhibits fat mobilisation. Drinking has been shown to reduce lipid oxidation, or fat burning, in healthy subjects, which may be one reason alcohol can make weight loss harder for some people (Suter et al., 1992). Mind you, this was not a study in people with chronic alcohol dependence, so it should be interpreted with that context.

Alcohol can affect blood sugar control. Alcohol can influence glucose regulation, which is relevant for energy, cravings, weight gain and metabolic health. In treatment-seeking alcohol dependence, blood glucose has also been studied in relation to heavy drinking and craving patterns (Leggio et al., 2009).

Alcohol affects protein metabolism. Alcohol can interfere with post-meal hepatic protein metabolism and broader protein turnover, which matters because amino acids are the small building blocks we use to repair tissue, maintain muscle and support many biological processes (De Feo et al., 1995; Preedy et al., 1999). For more on the practical side of protein intake, see Protein Intake for Exercise.

Alcohol can contribute to micronutrient deficiency. Chronic exposure to alcohol may affect the status of several vitamins and minerals, including B vitamins, vitamin A, zinc, magnesium, iron and other nutrients involved in energy production, immune function and nervous system health.

Let’s look a little deeper at the micronutrients alcohol can impact, and why this could become a problem.

Alcohol and Micronutrient Deficiency

Chronic drinking can have a big impact on micronutrient status. This may happen through impaired absorption of vitamins, increased urinary excretion of minerals, altered liver metabolism and poor dietary intake.

Micronutrient deficiency can also rise simply because food choices tend to suffer during heavy drinking. If alcohol is replacing proper meals, the body has fewer raw materials to work with.

Below is a non-comprehensive list of nutrients that can be affected by chronic exposure to excessive alcohol intake.

B1 (Thiamine) Deficiency

Exposure to alcohol can impair the utilisation and absorption of thiamine, an important B vitamin involved in energy metabolism, nervous system function and cellular brain processes (Butterworth, 1995).

This is one of the big ones. Thiamine deficiency is not something to brush off, especially in the context of heavy alcohol use, because severe deficiency can affect the brain and nervous system.

B9 (Folate) Deficiency

Alcohol can impair folate absorption, increase urinary losses and reduce uptake and storage. Folate is critical for the formation of red and white blood cells and helps with DNA production in the body (Halsted et al., 2002).

In practical terms, this means folate status can matter for energy, blood health, cell repair and overall recovery.

B12 (Cyanocobalamin) Deficiency

Chronic alcohol consumption may also affect B12 status. B12 is required for red blood cell formation, DNA production, brain health and nerve cell function. One retrospective study found functional B12 deficiency to be an important consideration in alcoholic patients with megaloblastic anaemia (Fragasso et al., 2010).

B12 issues can be tricky because symptoms may overlap with fatigue, low mood, brain fog or nerve-related complaints. Testing is useful here.

Vitamin A Deficiency

Chronic exposure to alcohol can disrupt vitamin A metabolism. Vitamin A is important for vision, immune function, growth, development and healthy tissues. Alcohol-related effects on vitamin A metabolism have been discussed in the context of liver function, storage and transport (Clugston & Blaner, 2012).

This is also a nutrient where more is not automatically better. Vitamin A can be toxic in high supplemental doses, so it should be approached carefully.

Zinc Deficiency

Alcohol may increase urinary excretion of zinc and affect zinc transport in the body. Research has also explored altered hepatic zinc transporters in alcohol-related liver disease models (Sun et al., 2014).

A deficiency in zinc can affect immune function, skin health, wound healing, taste and many enzyme-driven processes in the body.

For a deeper look at this mineral, see Zinc: Why It Matters for Immunity, Recovery and Overall Health.

Magnesium Deficiency

Lower magnesium status in chronic drinkers is commonly discussed because of poor intake, malnutrition and disturbances in electrolyte balance. Magnesium is involved in energy production, nerve signalling, muscle function and relaxation.

Low magnesium can contribute to fatigue, weakness and nervous system irritability. Magnesium treatment has also been studied in people with alcohol dependence, though supplement decisions should still be individualised (Poikolainen & Alho, 2008).

For more detail, see Magnesium: Why This Mineral Matters for Energy, Stress, Sleep and the Nervous System.

As mentioned earlier, this list is not comprehensive. The range of potential micronutrient issues is long when it comes to chronic alcohol abuse.

Other nutrients to consider include B6, vitamin D, calcium, iron and potassium. If iron status is part of the picture, the related article Beyond Iron: Why This Mineral Matters for More Than Energy and Fatigue may also be useful.

Restoring Micronutrient Deficiency

Firstly, if you have not already stopped drinking, or you are strongly thinking about it, reducing or quitting alcohol is the first and most important step.

This is not about perfection. It is about removing the thing that keeps making the problem harder to fix. If you are trying to understand whether drinking has moved into a more serious pattern, read Hallmarks of Addiction: The Red Flags of Addictive Behaviour.

The second step is to get your nutrient levels assessed through a qualified health professional, such as a GP, nutritionist, naturopath or dietitian.

It is important to understand what you are actually deficient in so you know what needs attention. Although the “shotgun” approach can sometimes help, throwing down supplements you may not need can waste money and, in some cases, create other problems.

Testing may include markers such as:

  • B12
  • Folate
  • Iron studies
  • Vitamin D
  • Magnesium or related electrolyte markers
  • Zinc where appropriate
  • Liver enzymes
  • Blood glucose markers
  • Full blood count

The third step is to manage cravings and stabilise the basics. This can often be the tough part in early sobriety, especially if certain cues keep pulling you back into old patterns. The article on identifying triggers pairs well with this section.

Useful foundations include:

  • Eating regular meals
  • Including protein at each main meal
  • Adding colourful plant foods daily
  • Drinking enough water
  • Prioritising sleep, including the basics covered in Sleep Hygiene and Morning Sun and Circadian Rhythm
  • Reducing long gaps between meals
  • Getting professional support if withdrawal, cravings or mood symptoms are difficult to manage

Following this kind of process can help get you on the right track: reduce the alcohol load, identify what needs replenishing, and then support the body with food, targeted supplementation where appropriate and better daily habits.

Food First, Supplements Second

Supplements can be useful, but they should not become the whole strategy.

A good recovery nutrition plan usually starts with food:

  • Protein for muscle repair, neurotransmitter production and appetite control
  • Vegetables and fruit for vitamins, minerals, fibre and antioxidants
  • Wholegrains and legumes for B vitamins, minerals and steady energy
  • Nuts and seeds for magnesium, zinc and healthy fats
  • Eggs, seafood, dairy, meat or plant-based alternatives depending on the person’s diet

From there, supplementation can be more targeted.

For example, thiamine may be clinically important in people with heavy alcohol use, but that is exactly why it should be handled properly rather than casually guessed. If there are neurological symptoms, confusion, poor coordination or significant withdrawal symptoms, medical advice is essential.

Related Reading

If you want to keep building out the recovery picture, these articles connect naturally with this topic:

Final Thoughts

Alcohol and nutrition do not play nicely together once drinking becomes heavy or chronic.

Alcohol can affect fat metabolism, blood sugar, protein metabolism and micronutrient status. It can also make it harder to eat well, absorb nutrients properly and maintain the daily habits that keep the body functioning well.

The good news is that the body often responds well when the basics are put back in place.

Get the alcohol load down. Test rather than guess. Rebuild food quality. Use supplements strategically. And if symptoms are significant, get proper support early.

Nutrition will not fix everything on its own, but it can be a powerful part of feeling human again after alcohol.

FAQs

Can alcohol cause nutrient deficiency?

Yes, heavy or chronic alcohol use can contribute to nutrient deficiency through poor intake, impaired absorption, altered metabolism and increased losses of some nutrients. B vitamins, zinc, magnesium and vitamin A are commonly discussed in relation to alcohol and nutrition.

What vitamin deficiency is most associated with alcohol?

Thiamine, or vitamin B1, is one of the most important deficiencies associated with heavy alcohol use. Severe deficiency can affect the brain and nervous system, so it should be taken seriously.

Should I take a B complex after quitting alcohol?

A B complex may be useful for some people, but it is better to assess your diet, symptoms and blood markers first. If drinking has been heavy, professional advice is especially important because thiamine needs can be clinically significant.

Can alcohol affect zinc and magnesium?

Yes, alcohol may affect zinc and magnesium status through poor intake, increased losses, altered transport and broader metabolic stress. Food quality and testing can help guide whether supplementation is needed.

Is it better to test nutrient levels before supplementing?

In most cases, yes. Testing helps identify what is actually low and avoids wasting money on supplements you may not need. It also helps catch issues that require medical attention.

References

  • Butterworth, R. F. (1995). Pathophysiology of alcoholic brain damage: Synergistic effects of ethanol, thiamine deficiency and alcoholic liver disease. Metabolic Brain Disease, 10(1), 1-8. https://doi.org/10.1007/BF01991777
  • Clugston, R. D., & Blaner, W. S. (2012). The adverse effects of alcohol on vitamin A metabolism. Nutrients, 4(5), 356-371. https://doi.org/10.3390/nu4050356
  • De Feo, P., Volpi, E., Lucidi, P., Cruciani, G., Monacchia, F., Reboldi, G., Santeusanio, F., Bolli, G. B., & Brunetti, P. (1995). Ethanol impairs post-prandial hepatic protein metabolism. Journal of Clinical Investigation, 95(4), 1472-1479. https://doi.org/10.1172/JCI117818
  • Fragasso, A., Mannarella, C., Ciancio, A., & Sacco, A. (2010). Functional vitamin B12 deficiency in alcoholics: An intriguing finding in a retrospective study of megaloblastic anemic patients. European Journal of Internal Medicine, 21(2), 97-100. https://doi.org/10.1016/j.ejim.2009.11.012
  • Halsted, C. H., Villanueva, J. A., & Devlin, A. M. (2002). Folate deficiency, methionine metabolism, and alcoholic liver disease. Alcohol, 27(3), 169-172. https://doi.org/10.1016/S0741-8329(02)00225-2
  • Leggio, L., Ray, L. A., Kenna, G. A., & Swift, R. M. (2009). Blood glucose level, alcohol heavy drinking, and alcohol craving during treatment for alcohol dependence: Results from the combined pharmacotherapies and behavioral interventions for alcohol dependence study. Alcoholism: Clinical and Experimental Research, 33(9), 1539-1544. https://doi.org/10.1111/j.1530-0277.2009.00982.x
  • Poikolainen, K., & Alho, H. (2008). Magnesium treatment in alcoholics: A randomized clinical trial. Substance Abuse Treatment, Prevention, and Policy, 3, Article 1. https://doi.org/10.1186/1747-597X-3-1
  • Preedy, V. R., Reilly, M. E., Patel, V. B., Richardson, P. J., & Peters, T. J. (1999). Protein metabolism in alcoholism: Effects on specific tissues and the whole body. Nutrition, 15(7-8), 604-608. https://doi.org/10.1016/S0899-9007(99)00096-9
  • Sun, Q., Li, Q., Zhong, W., Zhang, J., Sun, X., Tan, X., Yin, X., Sun, X., Zhang, X., & Zhou, Z. (2014). Dysregulation of hepatic zinc transporters in a mouse model of alcoholic liver disease. American Journal of Physiology-Gastrointestinal and Liver Physiology, 307(3), G313-G322. https://doi.org/10.1152/ajpgi.00081.2014
  • Suter, P. M., Schutz, Y., & Jequier, E. (1992). The effect of ethanol on fat storage in healthy subjects. New England Journal of Medicine, 326(15), 983-987. https://doi.org/10.1056/NEJM199204093261503

Neurotransmitters: Understanding the Neurochemistry Behind Addiction and Sobriety

Posted on by Stephen Brumwell

I think since the day I started my nutrition degree, I had always been fascinated by the brain, but I never really knew why.

This all changed when I was introduced to the world of antidepressants, something that came into regular use as I tried to cope with alcohol addiction.

See, I never knew much about antidepressants at that point, and the extent of my knowledge of neurotransmitters was pretty basic.

Fast forward to late 2017, I came across a fantastic little book called Brain in Balance: Understanding the Genetics and Neurochemistry Behind Addiction and Sobriety. That book was a gold mine for simplifying the science of neurochemistry and how it relates to addiction. It got me deep in the weeds of how substance abuse can impact our neurochemical state.

Neurotransmitters can sound like a very technical subject, but they are really just chemical messengers that help your brain and nervous system communicate. They influence mood, motivation, sleep, appetite, stress response, focus, pain, cravings, pleasure, memory and the way you respond to everyday life.

That is why they matter so much in addiction recovery, alcohol recovery, substance abuse and sobriety.

When someone has been drinking heavily, using substances, sleeping poorly, under-eating, living under long-term stress or running on inconsistent routines, brain chemistry can feel out of balance. This does not mean every low mood, craving or poor sleep pattern can be neatly blamed on one neurotransmitter. The brain is far more complex than that.

But it does mean neurotransmitters are worth understanding.

Alcohol and other substances can affect several major neurotransmitter systems, including dopamine, GABA, glutamate, serotonin, opioid peptides, noradrenaline, acetylcholine and the endocannabinoid system. These systems help explain why early recovery can involve low motivation, anxiety-like symptoms, irritability, poor sleep, emotional sensitivity, cravings and that flat feeling where normal life does not feel rewarding yet (NIAAA, 2024; Yang et al., 2022).

The goal of this article is not to diagnose neurotransmitter deficiencies. It is to give you a clearer, practical understanding of how these systems work, why recovery can feel the way it does, and what kinds of foundations can support healthy brain chemistry over time.

What To Know (Article Snapshot)

  • Neurotransmitters are chemical messengers used by the brain and nervous system.
  • Serotonin has multiple receptor types throughout the body, often referred to as 5-HT receptors, and I like to describe these receptors as switches on a switchboard.
  • Alcohol and substance abuse affect multiple neurotransmitter systems, not just dopamine.
  • Dopamine is involved in reward, motivation, learning and habit formation.
  • GABA and glutamate help regulate the balance between calm and excitement in the nervous system.
  • Serotonin is involved in mood, appetite, sleep, pain sensitivity and emotional regulation.
  • Opioid peptides and endorphins are involved in pleasure, pain relief and reward reinforcement.
  • Noradrenaline is tied to alertness, stress response, arousal, focus and fight-or-flight physiology.
  • The endocannabinoid system helps regulate appetite, mood, pain, stress and neurotransmitter release.
  • Acetylcholine supports attention, memory, learning, REM sleep and parasympathetic nervous system activity.
  • In recovery, neurotransmitter systems can improve over time, but timelines vary. Some brain and cognitive changes may improve over months of abstinence, especially with consistent support (NIAAA, 2024; Powell et al., 2024).
  • Symptoms alone are not enough to diagnose a neurotransmitter problem. Diet, sleep, stress, alcohol history, medications, mental health, pathology and professional assessment all matter.

What Are Neurotransmitters?

Neurotransmitters are chemical signals used by our nervous system to transmit messages between neurons, or nerve cells.

We have billions of these neurons. The body could almost be considered a big battery, using neurons to send electrochemical signals across the brain and body.

These neurotransmitters are often grouped into different systems that you may have heard of before, including serotonin, dopamine, GABA and glutamate.

Some neurotransmitters are more excitatory. They help switch the system on, increase alertness, support learning and drive action. Others are more inhibitory. They help slow the system down, support calm, regulate sleep and stop the brain from running too hot.

Most of them are not simply good or bad. Dopamine is not just pleasure. Serotonin is not just happiness. GABA is not just calm. Glutamate is not just stress. Each one has multiple roles depending on the receptor, brain region, timing, context and the rest of the body.

In alcohol recovery, the useful way to think about neurotransmitters is this: repeated alcohol exposure can train the brain toward reward, relief and habit loops. When alcohol is removed, the brain has to recalibrate. That recalibration can affect mood, motivation, sleep, cravings, stress tolerance and emotional regulation.

Serotonin

Serotonin is one of the most well-known neurotransmitters, usually discussed in relation to mood.

But serotonin does much more than mood. It is involved in appetite, pain perception, sleep, arousal, gut function, sensory processing, impulse control and emotional regulation. Genetic variability in serotonin-related systems has also been studied in relation to behaviour and psychiatric disorders (Nordquist & Oreland, 2010).

Serotonin acts through many receptor types, often referred to as 5-HT receptors. I like to think of these receptors like switches on a switchboard. Some switches may increase activity in one pathway, while others may reduce activity somewhere else. That is one reason serotonin is not as simple as “more serotonin equals better mood.”

Alcohol can interact with serotonin systems and the wider reward circuitry of the brain. Serotonin also interacts with dopamine and GABA, which means it can influence reward, inhibition, mood and alcohol-related behaviour in complex ways (Lovinger, 1997; Marcinkiewcz, 2015).

Serotonin primary functions

  • Mood regulation
  • Appetite and satiety
  • Sleep and arousal rhythm
  • Pain sensitivity
  • Gut motility
  • Impulse control
  • Sensory processing
  • Emotional flexibility

Serotonin deficiency

Possible serotonin-related patterns may include low mood that feels worse during winter, anxiety or social anxiety patterns, aggression, OCD-type tendencies, carbohydrate cravings, constipation, low pain tolerance, poor dream recall, insomnia, impulsive tendencies or low self-esteem.

These patterns do not prove low serotonin. Similar symptoms can come from poor sleep, low protein intake, low iron, thyroid issues, trauma, medication changes, chronic stress, blood sugar instability or mental health conditions.

Serotonin excess

Possible serotonin excess can be more serious and may involve confusion, agitation, sweating, diarrhoea, nausea, muscle twitching or tremor. This is especially important if medications or supplements that affect serotonin are involved. Seek medical advice if symptoms are sudden, severe or medication-related.

If you have low serotonin production

A sensible serotonin-supportive foundation starts with the basics: regular meals, enough protein, daylight exposure, movement, sleep consistency and stress support.

Vitamin D status may also be worth considering, especially if mood feels worse in winter or sunlight exposure is low.

Tryptophan, an amino acid found in protein-containing foods, is a precursor for serotonin. But the answer is not to chase one amino acid in isolation. It is usually more useful to build consistent meals that contain quality protein, colourful plants, fibre and enough overall energy.

Dopamine

Dopamine is often described as the pleasure chemical, but that is only part of the story.

Dopamine is deeply involved in motivation, reward learning, drive, anticipation, habit formation, movement, attention and goal-directed behaviour.

In addiction and alcohol use disorder, dopamine is important because it helps the brain learn that alcohol and alcohol-related cues are rewarding. People, places, times of day, stress states, music, social settings or even certain emotions can become linked with drinking.

The National Institute on Alcohol Abuse and Alcoholism describes dopamine as critical for learning to associate alcohol and related cues with rewarding effects. Over time, repeated drinking can strengthen these reward and habit pathways, making cravings feel automatic rather than purely conscious (NIAAA, 2024; Volkow et al., 2010).

This is one reason early recovery can feel flat. If the brain has been trained to expect a large dopamine-related reward from alcohol, normal rewards like exercise, food, work, hobbies, sunlight, music and connection may take time to feel satisfying again.

Dopamine primary functions

  • Motivation and drive
  • Reward learning
  • Pleasure and anticipation
  • Habit formation
  • Focus and goal-directed behaviour
  • Movement control
  • Reinforcement of cues and routines

Dopamine deficiency

Possible dopamine-related patterns may include addictive tendencies, tremors or restless legs, low libido, lacking motivation, depression, mental exhaustion, dull or boring dreams, forgetfulness, low reward, cravings or impulsive behaviour.

Again, this is not a diagnosis. It is a pattern to understand, especially in early sobriety when normal rewards may feel muted.

Dopamine excess

Possible dopamine excess or overactivation may be associated with agitation, aggression, impulsivity, risk-taking, insomnia or, in more complex clinical states, psychosis-like symptoms. Schizophrenia is sometimes discussed in relation to dopamine pathways, but it is a clinical diagnosis and not something to self-diagnose from a blog post.

If you have low dopamine production

Dopamine recovery is not about forcing constant stimulation. In fact, chasing stronger stimulation can keep the reward system stuck in the same loop.

Better foundations include consistent sleep, morning light, exercise, enough protein, meaningful goals, structured routines, small wins, reduced alcohol exposure, social connection and time away from high-intensity reward triggers.

Tyrosine is an amino acid involved in catecholamine production, including dopamine and noradrenaline. It may be worth considering in some cases, but supplements should be treated carefully, especially with medications, anxiety, blood pressure issues or mental health conditions. Food and routine come first.

GABA

GABA, or gamma-aminobutyric acid, is the calming force that resides in the body, and one of the main inhibitory neurotransmitters in the brain. GABA modulation is one pathway discussed in anxiety and nervous-system regulation research (Gauthier & Nuss, 2015).

In practical terms, GABA helps slow neuronal activity. It creates calm, relaxation, supports the part of the nervous system that allows us to rest and digest, and helps balance the more agitating neurotransmitters such as glutamate and noradrenaline.

Alcohol has a strong relationship with GABA. One of alcohol’s short-term effects is that it can enhance inhibitory GABA activity while also reducing excitatory glutamate activity. This is part of why alcohol can initially feel relaxing, sedating or anxiety-reducing.

The problem is what happens with repeated exposure. The brain adapts. Over time, the nervous system may compensate for alcohol’s sedating effect. When alcohol is removed, that adapted system can feel overexcited, anxious, shaky, irritable or unable to sleep. In some people, alcohol withdrawal can become dangerous and requires medical supervision (NIAAA, 2024; Dharavath et al., 2023).

GABA primary functions

  • Main inhibitory neurotransmitters
  • Calm and relaxation
  • Sleep support
  • Sleep maintenance
  • Stress regulation
  • Balancing excitatory neurotransmission
  • Reducing excessive neuronal firing

GABA deficiency

Possible GABA-related patterns may include feeling wired, moving fast, talking rapidly, feeling overstimulated, anxiety-like symptoms, panic attacks, alcohol cravings, insomnia or dwelling over stressful situations.

But symptoms like anxiety and insomnia can have many causes. They should not be treated as proof that someone needs a GABA supplement.

GABA excess

True GABA excess is not usually something people identify from symptoms alone. Too much sedative activity from alcohol, medications or other substances may cause drowsiness, poor coordination, slowed thinking or excessive sedation, which needs appropriate medical context.

If you have low GABA production

Foundational support includes alcohol reduction or abstinence where appropriate, consistent sleep timing, magnesium-rich foods, adequate protein, breathwork, gentle evening routines, less late caffeine, light exposure management, movement and nervous-system regulation practices.

Magnesium is still one of the first nutrients I think about here because it supports normal nerve and muscle function and is involved in nervous-system regulation. That does not make magnesium a direct cure for anxiety or withdrawal, but it can be part of the bigger picture. If alcohol withdrawal symptoms are significant, medical support matters.

Glutamate

Glutamate is almost the opposite of GABA. It is one of the main excitatory neurotransmitters in the body.

It is essential for attention, learning, memory, focus, cognition, sensory processing and normal brain function. You do not want no glutamate. You want glutamate activity to be properly regulated, because chronic glutamate toxicity and excitotoxicity have been discussed in neurodegenerative and neuronal-injury research (Lewerenz & Maher, 2015; Prentice et al., 2015).

GABA and glutamate work together like a balancing system. GABA helps slow things down. Glutamate helps activate and stimulate. The nervous system needs both.

Alcohol can suppress glutamate activity in the short term. With repeated heavy alcohol use, the brain may compensate in the opposite direction. During withdrawal, this can contribute to excessive excitatory activity, which helps explain symptoms such as agitation, poor sleep, anxiety-like feelings, tremor and, in severe withdrawal, seizure risk (NIAAA, 2024; Becker & Mulholland, 2014).

This is one of the reasons alcohol withdrawal should not be taken lightly. If someone has been drinking heavily or daily, stopping suddenly can be medically risky.

Glutamate primary functions

  • Main excitatory neurotransmitters
  • Learning and memory
  • Focus and attention
  • Motor function
  • Sensory processing
  • Executive function
  • Neuroplasticity

Glutamate deficiency

Low or disrupted glutamate signalling can affect cognition, learning, focus and memory, but glutamate deficiency is not something to casually self-diagnose.

Glutamate excess

Possible glutamate excess or excitatory overactivity may feel like agitation, irritability, overwhelming anxiety, shakiness, poor memory, poor focus, poor concentration, racing thoughts, poor sleep or sound and light sensitivity. In alcohol withdrawal, excessive excitatory activity can become medically serious.

If you have high glutamate production

The biggest support is reducing the stressors that keep the nervous system overactivated. This can include alcohol support, sleep repair, consistent meals, blood sugar stability, magnesium-rich foods, calming routines, medical care where needed and gradual rebuilding of exercise tolerance.

If withdrawal symptoms are strong, professional help is not optional. It is the safer path.

Opioid and Endorphin System

The opioid system is a less commonly discussed one, but it is known for its ability to produce chemicals in the body called endorphins.

These are the body’s natural opioid-like chemicals, which are part of why you can feel good after a long run, a big exercise session, laughter, music, connection or meaningful achievement.

Opioid receptors are found across the nervous system and gastrointestinal tract and are involved in pain, reward, mood and gut function (Feng et al., 2012).

Alcohol can activate reward pathways involving opioid peptides and dopamine. This is one reason alcohol can feel reinforcing, especially when it is tied to relief, reward, social connection or emotional escape (NIAAA, 2024).

This system also helps explain why naltrexone, an opioid receptor antagonist, is used in alcohol use disorder treatment. It can reduce the pleasurable effects of alcohol by interfering with opioid-related reward activity. That does not mean everyone needs medication, but it does show how strongly reward chemistry is involved in alcohol behaviour.

Opioid and endorphin primary functions

  • Pain modulation
  • Pleasure and reward
  • Emotional comfort
  • Reward reinforcement
  • Social bonding
  • Exercise-related feel-good effects
  • Interaction with dopamine pathways

Opioid deficiency

Possible opioid or endorphin-system patterns may include low pain tolerance, addictive tendencies, carbohydrate cravings, anxiety-like feelings and tension, low mood, dwelling over major life situations, low pleasure or a strong desire for relief.

Again, these patterns are not diagnostic. They simply help explain why recovery can involve a period where life feels emotionally dull before natural rewards start to feel stronger again.

Opioid excess

Opioid-system excess is not usually a useful self-assessment category. In the context of opioid drugs or medications, excess opioid activity can be dangerous and may involve sedation, slowed breathing, confusion or loss of consciousness. That requires urgent medical support.

If you have low opioid or endorphin production

Helpful foundations include exercise at a tolerable level, sunlight, laughter, music, social connection, meaningful work, time in nature, physical affection where appropriate, cold or heat exposure if tolerated, and building routines that create natural reward without alcohol.

Noradrenaline

Noradrenaline, also called norepinephrine, are catecholamine-like neurotransmitters responsible for the body’s fight-or-flight stress response system.

It helps the body mobilise energy, increase heart rate, sharpen attention and respond to perceived threat. In the right amount, noradrenaline helps you wake up, focus and act. In excess or poor regulation, it can feel like stress, panic, tension or hypervigilance. Noradrenaline has also been discussed in stimulant addiction research and stress-related neurobiology (Sofuoglu & Sewell, 2009; Zhang et al., 2013).

In addiction science, noradrenaline is often discussed in relation to stress systems, withdrawal, negative emotional states and relapse risk. Newer reviews continue to explore noradrenergic mechanisms in alcohol use disorder, especially around stress, emotional pain and hyperkatifeia, which is a heightened negative emotional state linked with withdrawal and relapse vulnerability (NIAAA, 2024; Haass-Koffler et al., 2018; Varodayan et al., 2025).

Noradrenaline primary functions

  • Fight-or-flight response
  • Alertness and arousal
  • Focus and attention
  • Heart rate and blood pressure response
  • Stress adaptation
  • Memory formation around emotional events
  • Interaction with dopamine and serotonin systems

Noradrenaline deficiency

Possible noradrenaline-related deficiency patterns may include chronic stress, fatigue and pain, low mood, low blood pressure tendencies, blood sugar dips, exhaustion, short attention span, low pain tolerance or poor concentration.

Context matters, because the same person may swing between low arousal and overactivation depending on sleep, alcohol, caffeine, trauma, blood sugar and stress load.

Noradrenaline excess

Possible noradrenaline excess may feel like states of panic, panic attacks, racing heart, irritability, hypervigilance, poor stress tolerance, sleep disruption, tension or difficulty calming down after conflict.

If you have low noradrenaline production

Support starts with predictable routines, blood sugar stability, sleep repair, reducing alcohol and stimulant load, gentle movement, breathwork, therapy or coaching where appropriate, and building emotional regulation skills.

Because noradrenaline is made downstream from dopamine, the dopamine foundations above also matter. For some people, trauma, chronic stress or anxiety disorders are part of this picture and deserve proper support.

Endocannabinoid System

Our next neurotransmitter system is the endocannabinoid system, and to no surprise, it is closely tied with appetite, mood, pain, stress, inflammation, memory, reward and neurotransmitter release.

This is the system that gets activated in marijuana users, and it can often result in increased hunger, also known as the munchies.

The endocannabinoid system is commonly discussed through two receptor types, CB1 and CB2. CB1 receptors are found in high concentrations in the brain, especially in areas involved in emotion, memory, mood and sensory perception. CB2 receptors are often discussed in relation to immune signalling and inflammation, though the system is more complex than a simple brain-versus-immune split.

One interesting feature of the endocannabinoid system is that it can help regulate neurotransmitter release. In simple terms, it helps the nervous system modulate other signals rather than just pushing one direction all the time (Zou & Kumar, 2018). The endocannabinoid system has also been reviewed in relation to depression, reward and pain control (Huang et al., 2016).

Alcohol research has also explored endocannabinoid signalling in brain regions involved in stress and reward, including the amygdala and related circuits (Bedse et al., 2019).

Endocannabinoid primary functions

  • Regulation of feeding behaviour
  • Appetite
  • Energy metabolism
  • Learning and memory
  • Pain and inflammation
  • Mood and emotional regulation
  • Reward and motivation
  • Regulation of neurotransmitter release

Endocannabinoid deficiency

Possible endocannabinoid-related deficiency patterns may include low pain tolerance, excessive inflammation, treatment-resistant patterns, changes in appetite, poor stress tolerance, mood changes, poor sleep or feeling less able to experience natural reward.

This does not mean cannabis is automatically the answer. Cannabis can affect the same system, but it can also create problems for some people, especially when used heavily or relied on for sleep, appetite, stress or emotional regulation.

Endocannabinoid excess

Possible endocannabinoid overactivation may be associated with excessive food intake, increased obesity risk, lower motivation, altered memory, sedation or greater reliance on cannabis or other external inputs for regulation.

If you have low endocannabinoid production

A good place to start here is a foundation that supports the body’s own endocannabinoid system: exercise, omega-3-rich foods, good sleep, stress regulation, social connection, time outdoors and reducing reliance on substances that override natural regulation.

Acetylcholine

Our last neurotransmitter is acetylcholine, which is vital for memory formation, memory recall and keeping our attention span sharp.

It is also relevant to nicotine and alcohol. Nicotine acts on nicotinic acetylcholine receptors, which are connected with dopamine reward pathways. Research has also explored how nicotinic acetylcholine receptors contribute to smoking, alcohol reward and dependence (Brunzell et al., 2015; Rahman et al., 2015; Tarren et al., 2016).

This helps explain why alcohol and smoking often become paired behaviours. The combination can amplify reward learning and make cues stronger.

Acetylcholine primary functions

  • Memory formation
  • Learning
  • Attention span
  • REM sleep
  • Parasympathetic nervous system function
  • Digestive secretions and motility
  • Muscle activation
  • Interaction with reward pathways

Acetylcholine deficiency

Possible acetylcholine-related patterns may include sympathetic dominance, short-term memory problems, age-related cognitive decline, impaired digestive function, being a light sleeper, poor sleep onset, tension in muscles, poor attention or strong nicotine-related cue patterns.

But again, those symptoms can have many causes. Sleep deprivation alone can affect memory, focus and emotional regulation.

Acetylcholine excess

Acetylcholine excess is not something to casually self-diagnose. In the wrong context, too much cholinergic activity can be associated with nausea, sweating, salivation, digestive upset, muscle twitching or other symptoms that need medical interpretation.

If you have low acetylcholine production

Choline-containing foods can support acetylcholine production. These include eggs, fish, chicken, beef, dairy, soy foods and some legumes.

Acetyl-l-carnitine is sometimes discussed in this space too, but I would still look at the bigger picture first: sleep, protein intake, nutrient density, alcohol reduction, nicotine support where needed, stress regulation and consistent routines.

What Supports Healthy Neurotransmitter Production?

It is tempting to jump straight to supplements, but neurotransmitters are not built in isolation. While the list of supporting neurotransmitters can be endless, below is a rather non-selective but good starting point. Most of these are foundational to our health and habits – I write more about Foundational Health Habits here, and how they support sobriety, recovery and resilience.

  • Enough protein intake – Sufficient protein intake is essential for healthy neurotransmitter production
  • B vitamins, Magnesium, zinc, iron and other minerals
  • Omega-3 fats help our nerves and neurons fire effectively
  • Good Sleep quality, Morning light and a balanced circadian rhythm – More on sleep hygiene here.
  • Exercise and movement
  • Stress regulation
  • Gut health
  • Reduced alcohol exposure and sustained abstinence.
  • And more.

If you are in alcohol recovery, this is the important part: feeling flat, anxious, unmotivated or emotionally sensitive does not mean you are broken. It may reflect a nervous system that is recalibrating after a long period of artificial reward, sedation, stimulation or stress relief.

The Takeaway

Hopefully, this gives you a fairly succinct and overall understanding of the many neurotransmitters found in the body, and why they matter so much in substance abuse, addiction recovery and sobriety.

Alcohol and substance use can affect multiple neurotransmitter systems at once. Dopamine, serotonin, GABA, glutamate, opioid peptides, noradrenaline, acetylcholine and the endocannabinoid system all play different roles in reward, relief, withdrawal, cravings, mood and nervous-system balance.

This is why early recovery can feel so physical and emotional. It is not simply a mindset issue. The brain and body are adapting.

The good news is that the brain is plastic. It can change. Research suggests that at least some alcohol-related brain and cognitive changes can improve with abstinence and the right support, although timelines vary from person to person (NIAAA, 2024; Powell et al., 2024).

The practical path is to build foundations: food, protein, sleep, morning light, movement, stress regulation, connection, medical support where needed and consistency.

If you are unsure what is driving your symptoms, Stephen can help you look at your diet, alcohol history, sleep, stress load, pathology, habits and supplement use in context.

FAQ

What neurotransmitters are involved in alcohol recovery?

Several neurotransmitter systems are involved in alcohol recovery, including dopamine, GABA, glutamate, serotonin, opioid peptides, noradrenaline, acetylcholine and the endocannabinoid system. These systems influence reward, motivation, stress, sleep, cravings, mood and nervous-system regulation.

Can low dopamine affect motivation after quitting alcohol?

Dopamine is involved in motivation, reward learning and habit formation. After repeated alcohol use, normal everyday rewards may feel less satisfying for a while. This can contribute to low motivation or feeling flat in early recovery. It does not mean dopamine is the only factor, but it is part of the picture.

Why do I feel anxious or wired after stopping alcohol?

Alcohol can affect the balance between GABA, which is inhibitory, and glutamate, which is excitatory. After repeated heavy drinking, stopping suddenly can leave the nervous system overexcited. This may contribute to anxiety-like symptoms, poor sleep, irritability or shakiness. Heavy or daily drinkers should seek medical advice before stopping suddenly because withdrawal can be dangerous.

How long does brain chemistry take to rebalance after alcohol?

There is no single timeline. Some people notice improvements within weeks, while other changes can take months or longer. Research suggests some cognitive and brain changes related to alcohol use disorder can improve with abstinence, but recovery depends on the person, drinking history, health status, sleep, nutrition, treatment and support.

What foods support neurotransmitter production?

Protein-rich foods provide amino acids used to make neurotransmitters. Examples include eggs, fish, meat, poultry, Greek yoghurt, legumes, tofu, tempeh, nuts and seeds. Nutrient-dense whole foods also provide B vitamins, magnesium, zinc, iron, omega-3 fats and other cofactors that support normal nervous-system function.

Are neurotransmitter symptoms enough to diagnose a deficiency?

No. Symptoms are not enough to diagnose a neurotransmitter deficiency. Low mood, anxiety, cravings, poor sleep, fatigue and brain fog can have many causes. Diet, blood sugar, sleep, stress, trauma, medications, alcohol history, mental health and pathology all need to be considered.

Can supplements fix neurotransmitters?

Supplements can sometimes help when there is a clear nutritional need, but they are not a shortcut for recovery and should not replace medical care. Some supplements can interact with medications or be unsuitable for certain conditions. Food, sleep, alcohol support, movement, mental health care and proper assessment come first.

Is alcohol withdrawal dangerous?

It can be. People who drink heavily or daily should not assume they can stop suddenly without risk. Alcohol withdrawal can involve serious symptoms, including seizures in some cases. Medical support is important if there is any concern.

References

Brunzell, D. H., Stafford, A. M., & Dixon, C. I. (2015). Nicotinic receptor contributions to smoking: Insights from human studies and animal models. Current Addiction Reports, 2(1), 33-46. https://doi.org/10.1007/s40429-015-0042-2

Feng, Y., He, X., Yang, Y., Chao, D., Lazarus, L. H., & Xia, Y. (2012). Current research on opioid receptor function. Current Drug Targets, 13(2), 230-246. https://doi.org/10.2174/138945012799201612

Gauthier, I., & Nuss, P. (2015). Anxiety disorders and GABA neurotransmission: A disturbance of modulation. Neuropsychiatric Disease and Treatment, 11, 165-175. https://doi.org/10.2147/NDT.S58841

Huang, W., Chen, W., & Zhang, X. (2016). Endocannabinoid system: Role in depression, reward and pain control. Molecular Medicine Reports, 14(4), 2899-2903. https://doi.org/10.3892/mmr.2016.5585

Lewerenz, J., & Maher, P. (2015). Chronic glutamate toxicity in neurodegenerative diseases: What is the evidence? Frontiers in Neuroscience, 9, 469. https://doi.org/10.3389/fnins.2015.00469

Nordquist, N., & Oreland, L. (2010). Serotonin, genetic variability, behaviour, and psychiatric disorders: A review. Upsala Journal of Medical Sciences, 115(1), 2-10. https://doi.org/10.3109/03009730903573246

Prentice, H., Modi, J. P., & Wu, J. Y. (2015). Mechanisms of neuronal protection against excitotoxicity, endoplasmic reticulum stress, and mitochondrial dysfunction in stroke and neurodegenerative diseases. Oxidative Medicine and Cellular Longevity, 2015, 964518. https://doi.org/10.1155/2015/964518

Sofuoglu, M., & Sewell, R. A. (2009). Norepinephrine and stimulant addiction. Addiction Biology, 14(2), 119-129. https://doi.org/10.1111/j.1369-1600.2008.00138.x

Tarren, J. R., Shariff, M., Holgate, J., & Bartlett, S. E. (2016). Effects of alcohol on nicotinic acetylcholine receptors and impact on addiction. In Neuropathology of Drug Addictions and Substance Misuse (pp. 411-419). https://doi.org/10.1016/B978-0-12-800213-1.00038-9

Volkow, N. D., Wang, G. J., Fowler, J. S., Tomasi, D., Telang, F., & Baler, R. (2010). Addiction: Decreased reward sensitivity and increased expectation sensitivity conspire to overwhelm the brain’s control circuit. BioEssays, 32(9), 748-755. https://doi.org/10.1002/bies.201000042

Zhang, G., Gao, Z., Guan, S., Zhu, Y., & Wang, J. (2013). Upregulation of excitatory neurons and downregulation of inhibitory neurons in barrel cortex are associated with loss of whisker inputs. Molecular Brain, 6, 2. https://doi.org/10.1186/1756-6606-6-2

Dharavath, R. N., Pina-Leblanc, C., Tang, V. M., Sloan, M. E., Nikolova, Y. S., Pangarov, P., Ruocco, A. C., Shield, K., Voineskos, D., Blumberger, D. M., Boileau, I., Bozinoff, N., Gerretsen, P., Vieira, E., Melamed, O. C., Sibille, E., Quilty, L. C., & Prevot, T. D. (2023). GABAergic signaling in alcohol use disorder and withdrawal: Pathological involvement and therapeutic potential. Frontiers in Neural Circuits, 17, 1218737. https://www.frontiersin.org/journals/neural-circuits/articles/10.3389/fncir.2023.1218737/full

Varodayan, F. P., Erikson, C. M., Scroger, M. V., & Roberto, M. (2025). Noradrenergic mechanisms and circuitry of hyperkatifeia in alcohol use disorder. Biological Psychiatry, 97(6), 580-589. https://pmc.ncbi.nlm.nih.gov/articles/PMC11839382/

Yang, W., Singla, R., Maheshwari, O., Fontaine, C. J., & Gil-Mohapel, J. (2022). Alcohol use disorder: Neurobiology and therapeutics. Biomedicines, 10(5), 1192. https://pmc.ncbi.nlm.nih.gov/articles/PMC9139063/

Haass-Koffler, C. L., et al. (2018). Noradrenergic targets for the treatment of alcohol use disorder. Psychopharmacology. https://pubmed.ncbi.nlm.nih.gov/29460163/

Lovinger, D. M. (1997). Serotonin’s role in alcohol’s effects on the brain. Alcohol Health and Research World. https://pmc.ncbi.nlm.nih.gov/articles/PMC6826824/

Marcinkiewcz, C. A. (2015). Serotonergic neuroplasticity in alcohol addiction. ACS Chemical Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC5928559/

National Institute on Alcohol Abuse and Alcoholism. (2024). Neuroscience: The brain in addiction and recovery. https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/neuroscience-brain-addiction-and-recovery

Powell, A., Sumnall, H., Smith, J., Kuiper, R., & Montgomery, C. (2024). Recovery of neuropsychological function following abstinence from alcohol in adults diagnosed with an alcohol use disorder: Systematic review of longitudinal studies. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0296043

Rahman, S., Engleman, E. A., & Bell, R. L. (2015). Nicotinic receptor modulation to treat alcohol and drug dependence. Frontiers in Neuroscience, 8, 426. https://pmc.ncbi.nlm.nih.gov/articles/PMC4754113/

Becker, H. C., & Mulholland, P. J. (2014). Neurochemical mechanisms of alcohol withdrawal. Handbook of Clinical Neurology, 125, 133-156. https://pmc.ncbi.nlm.nih.gov/articles/PMC6943828/

Bedse, G., Centanni, S. W., Winder, D. G., & Patel, S. (2019). Endocannabinoid signaling in the central amygdala and bed nucleus of the stria terminalis: Implications for the pathophysiology and treatment of alcohol use disorder. Alcoholism: Clinical and Experimental Research, 43(10), 2014-2027. https://pmc.ncbi.nlm.nih.gov/articles/PMC6779484/

Zou, S., & Kumar, U. (2018). Cannabinoid receptors and the endocannabinoid system: Signaling and function in the central nervous system. International Journal of Molecular Sciences, 19(3), 833. https://doi.org/10.3390/ijms19030833

Magnesium: Why This Mineral Matters for Energy, Stress, Sleep and the Nervous System

Posted on by Stephen Brumwell

Magnesium is one of those nutrients that can sound simple on the surface. It gets mentioned for cramps, sleep, stress and muscle relaxation, so it is easy to think of it as a basic supplement you take when you feel tight, tired or wired.

But magnesium is much deeper than that, and in this article, we’ll unpack magnesium from various angles.

Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. It supports energy production, protein synthesis, nerve communication, muscle contraction and relaxation, blood glucose regulation, blood pressure regulation, DNA function, electrolyte balance and normal cellular signalling (Kirkland et al., 2018; DiNicolantonio et al., 2018).

That is why magnesium is not just a sleep nutrient, a cramp nutrient or a recovery nutrient. It is a foundational mineral for normal physiology.

Magnesium becomes especially relevant when the body has been under pressure. Poor diet, heavy alcohol use, chronic stress, hard training, inconsistent meals, digestive issues and poor sleep can all increase the need to pay attention to magnesium intake and status.

Whether someone is rebuilding after alcohol use, dealing with long-term stress, training hard, eating inconsistently, struggling with sleep or simply trying to understand their nutrition better, magnesium is worth understanding properly.

What To Know (Snapshot Takeaway)

  • Magnesium is an essential mineral and cofactor in hundreds of enzymatic reactions.
  • It plays a major role in ATP production, nerve signalling, muscle relaxation, blood glucose regulation, blood pressure regulation, DNA stability and neurotransmission.
  • Magnesium is especially relevant to the nervous system because it helps regulate excitatory signalling, including pathways involving glutamate and NMDA receptors (Kirkland et al., 2018; Gillessen et al., 2000-2013).
  • Low magnesium intake is not rare. Older Australian Health Survey data found inadequate magnesium intake was common in younger Australians (Australian Bureau of Statistics, 2015). More recent ABS data also suggests inadequate magnesium intake remains common across the population (Australian Bureau of Statistics, 2026).
  • Alcohol, poor dietary intake, digestive issues, diuretics, high stress, diabetes, diarrhoea and some medications can all increase the likelihood that magnesium status needs attention.
  • Food should come first where possible, but supplement form matters. Magnesium glycinate, citrate, oxide, malate, taurate, threonate, chloride and orotate are not the same.
  • Do not treat symptoms alone as proof of deficiency. Magnesium assessment should consider diet, symptoms, medications, health conditions and testing where appropriate.

What Is Magnesium?

Magnesium, or Mg, is an essential mineral. Your body cannot make it, so it has to come from food, fluids and, in some cases, supplements.

Most magnesium is stored in bone and muscle. Only a small amount circulates in the blood, which is one reason magnesium deficiency can be difficult to assess from a standard blood test alone. This does not mean testing is pointless. It means the result needs to be interpreted with the broader clinical picture.

Magnesium is involved in protein synthesis, cellular energy production, glucose metabolism, blood pressure regulation, neuromuscular function and nervous-system signalling (DiNicolantonio et al., 2018; Kirkland et al., 2018).

One of the deeper reasons magnesium matters is its relationship with the nervous system.

Magnesium helps regulate excitatory signalling in the brain and nervous system, particularly through its influence on NMDA receptors and glutamate pathways (Kirkland et al., 2018). Glutamate is an important excitatory neurotransmitter. We need it for normal brain function, but excessive excitatory activity is not something we want running unchecked.

In more technical terms, high excitatory amino acid activity can contribute to neurotoxicity when the system is pushed beyond its normal range (Gillessen et al., 2000-2013). In more practical language: magnesium is one of the nutrients involved in keeping nerve signaling from becoming too overexcited.

That does not mean magnesium is a treatment for anxiety, addiction, insomnia or neurological disease. It means magnesium sits right in the middle of many systems that matter when someone feels stressed, depleted, wired, tense, crampy, sleep-deprived or under-recovered.

The Role of Magnesium in the Body

Magnesium serves many purposes in the body. The list can get long very quickly, but the main roles are worth understanding.

One key role is ATP production. ATP, or adenosine triphosphate, is the main energy currency your cells use to do work. Magnesium is required for normal ATP function, so when we talk about cellular energy, magnesium is part of that conversation (DiNicolantonio et al., 2018).

Magnesium also supports:

  • Protein synthesis: Magnesium acts as a cofactor for enzymes involved in RNA, DNA and protein synthesis.
  • Muscle contraction and relaxation: Magnesium interacts with calcium signalling, which helps muscles contract and relax appropriately.
  • Neurons and nerve function: Magnesium is involved in neurotransmitter release and normal nerve communication (Kirkland et al., 2018).
  • Blood glucose control: Magnesium plays a role in insulin action and glucose metabolism (DiNicolantonio et al., 2018).
  • Blood pressure regulation: Magnesium can influence vascular tone and calcium-channel activity, which is relevant to blood pressure physiology.
  • Hormone receptor signalling: Magnesium helps support normal cellular signalling processes.
  • Calcium-channel gating: Magnesium influences calcium movement across membranes, which matters for nerve and muscle function.
  • DNA support: Magnesium contributes to DNA stability, repair and replication.
  • Glycolysis: Magnesium is involved in enzymes that help break down glucose for energy.

So when someone says magnesium is important, they are not exaggerating. It is woven through normal body function.

The practical takeaway is this: if your diet has been poor, your stress has been high, your sleep has been rough, you have been drinking heavily, your digestion is compromised or you are relying on ultra-processed foods, magnesium is one of the first nutrients worth bringing back into the conversation.

Magnesium, Alcohol and Nutrient Depletion

Although this article is not focused on alcohol and addiction, it’s part of my past experience, and deserves it’s own section due to many ways alcohol can impact magnesium status.

Alcohol can contribute to magnesium depletion through several direct and indirect mechanisms.

Reduced absorption

Chronic alcohol intake can affect the gastrointestinal tract and may impair normal nutrient absorption. Magnesium is absorbed mainly in the small intestine, so gut integrity and digestive function matter.

Increased loss

Alcohol can have a diuretic effect, increasing urine production and potentially increasing the loss of minerals and electrolytes. Magnesium can be lost this way, particularly when alcohol intake is frequent or heavy.

Poor dietary habits

Alcohol often displaces food. Some people skip meals, under-eat, rely on takeaway, crave refined carbohydrates or lose the routine of balanced eating. That can mean fewer magnesium-rich foods such as nuts, seeds, legumes, leafy greens, whole grains and quality protein meals.

Wider metabolic stress

Alcohol can also affect liver function, hormones, sleep, blood sugar and appetite regulation. These do not all mean magnesium deficiency is guaranteed, but they do increase the relevance of nutrition assessment.

This is why magnesium can matter in alcohol reduction or recovery. Not because magnesium fixes recovery, but because the body may need better nutritional foundations after a long period of depletion.

How Do I Know If I Am Low in Magnesium?

It’s a good question, one that is asked frequently. Magnesium deficiency can be hard to identify from symptoms alone.

As mentioned earlier, most magnesium is stored in bone and muscle, with only a small amount in the blood. That can make standard blood testing an incomplete picture. Urine testing, red blood cell magnesium, hair mineral analysis or broader metabolic testing may be considered in some clinical contexts, but no single test should be treated as perfect.

The better approach is to look at the whole picture:

  • What does your diet look like?
  • Are you eating magnesium-rich foods regularly?
  • Do you drink alcohol frequently or heavily?
  • Are you under high stress?
  • Do you have digestive symptoms?
  • Are you taking medications that may affect magnesium?
  • Are there signs of electrolyte disturbance?
  • Are symptoms ongoing, severe or unexplained?

Older Australian Health Survey data found inadequate magnesium intake was common, especially among younger Australians (Australian Bureau of Statistics, 2015). More recent data from the ABS also shows inadequate magnesium intake remains a meaningful issue in Australia (Australian Bureau of Statistics, 2026).

That does not mean everyone needs a supplement. It does mean magnesium intake deserves more attention than it usually gets.

Common Factors That Can Increase Magnesium Risk

Several factors can increase the chance that magnesium intake, absorption or retention may be compromised.

These include:

  • Excessive use of diuretics (Caffeine, stimulants, etc): Increases urinary excretion, leading to loss of magnesium.
  • Alcohol: Impairs absorption and increases excretion of magnesium.
  • Hypochlorhydria (low stomach acid): Reduces magnesium absorption efficiency.
  • Antacids: Bind to and reduce absorption of magnesium.
  • Vitamin D (due to its role in Calcium absorption): Alters calcium and magnesium balance, potentially decreasing magnesium levels.
  • Coeliac disease: Damages the intestinal lining, hindering magnesium absorption.
  • Chronic stress (emotional or psychological – overactive sympathetic nervous system): Elevates stress hormones, increasing magnesium excretion.
  • Crohn’s disease: Causes malabsorption of nutrients, including magnesium.
  • Type 1 and 2 Diabetes: Increases urinary loss of magnesium.
  • Diarrhoea / Laxatives: Leads to rapid loss of fluids and electrolytes, including magnesium.
  • Diets high in sugar: Require more magnesium for processing, depleting body stores.
  • Excessive menstruation: Can lead to increased loss of magnesium.
  • High phosphorus in the diet (inorganic phosphates found in inactive processed food ingredients): Competes with and reduces magnesium absorption.
  • Insulin resistance: Linked to lower magnesium levels in the body.
  • Low salt intake: May affect magnesium levels due to the interconnected balance of electrolytes.
  • Low selenium intake: Selenium deficiency can affect magnesium status and metabolism.
  • Vitamin B6 (pyridoxine) deficiency: Essential for magnesium absorption and utilisation in the body.

Don’t use this list as gospel, but if you notice you tick off some of these, magnesium intake might be something to consider.

If someone has poor magnesium intake, multiple risk factors plus symptoms, magnesium is worth assessing properly.

Potential Signs of Magnesium Deficiency

Signs of magnesium deficiency can vary. Some can be vague. Some can be serious. Many overlap with other conditions.

One clinical clue to consider is unexplained hypokalaemia, or low potassium, and hypocalcaemia, or low calcium. These can sometimes point toward significant magnesium depletion. Neuromuscular irritability, including signs such as the Trousseau sign, may also be relevant in more significant depletion states (Pokan et al., 2006).

Possible signs associated with low magnesium or altered magnesium status can include:

  • Muscle cramps
  • Muscle weakness
  • Twitching or fasciculations
  • Tremors
  • Irritability
  • Anxiety-like symptoms
  • Poor sleep
  • Fatigue
  • Neuromuscular irritability
  • Tinnitus
  • Disorientation in more significant cases
  • Abnormal heart rhythm in more severe deficiency states
  • Low calcium or low potassium on testing

More severe deficiency states can be associated with more serious features such as arrhythmias, convulsions or marked neuromuscular symptoms. These require medical assessment, not supplement guessing.

Important to remember that symptoms are not always proof, and investigations are always recommended to confirm as well.

Choosing the Correct Magnesium Supplement

Not all magnesium supplements are created equal.

If a product has magnesium written on the front label, that does not tell you the full story. The form of magnesium matters. The dose of elemental magnesium matters. The person’s digestion, goal, medication use and tolerance all matter.

On a slightly more technical level, magnesium is bound to another compound in supplement form. That companion compound affects absorption, tolerance and how the supplement behaves in the gut.

This is why magnesium citrate is different from magnesium oxide, magnesium glycinate is different from magnesium malate, and magnesium threonate is different again.

Magnesium glycinate

Magnesium glycinate is magnesium bound to glycine. It is often chosen when sleep, nervous-system support or bowel tolerance are priorities.

Research comparing magnesium diglycinate with magnesium oxide in people with ileal resection found that magnesium diglycinate showed better bioavailability in that specific clinical setting (Schuette et al., 1994).

Glycine itself has also been studied for sleep quality. This does not prove magnesium glycinate is a sleep cure, but it helps explain why this form is commonly discussed in sleep and calming contexts (Yamadera et al., 2007).

Magnesium oxide

Magnesium oxide is common, cheap and high in elemental magnesium, but it is generally less bioavailable than some other forms. Because more of it may stay in the gut, it can have a stronger laxative effect for some people (Schuchardt & Hahn, 2017).

That does not make it useless. It means it is often better suited to bowel-related use than to correcting low magnesium status quickly.

Magnesium citrate

Magnesium citrate is commonly used and generally better absorbed than oxide. It may also loosen stools, so dose and tolerance matter.

One trial has looked at oral magnesium for pregnancy-induced leg cramps (Supakatisant & Phupong, 2012). This is useful context, but it should not be stretched into a blanket claim that magnesium citrate fixes all cramping.

Magnesium chloride

Magnesium chloride is another form used in supplements and topical products. It may be considered where digestion, absorption or tolerance are priorities, although the quality of the product and the dose still matter.

Magnesium malate

Magnesium malate is magnesium bound to malic acid. Malate is involved in energy metabolism, which is why this form is often marketed around energy and muscle pain.

Malate-related cellular energy research helps explain why malate is discussed in energy-metabolism contexts (Scheibe, 2004). That reference is not direct proof that magnesium malate treats fatigue, but it gives useful biochemical context.

Magnesium taurate

Magnesium taurate is magnesium bound to taurine. Taurine has been studied in relation to cardiovascular function and cellular regulation (Zulli, 2011).

This form is often positioned as calming or heart-supportive, but claims should be kept sensible. It may be a useful option for some people, but it is not automatically the best magnesium for everyone.

Magnesium threonate

Magnesium threonate is often marketed around brain health because of interest in brain magnesium levels, memory and cognition.

Animal research has shown that elevating brain magnesium could affect synaptic loss and cognitive deficits in an Alzheimer’s disease mouse model (Li et al., 2014). NMDA receptor research in neuropathic pain contexts also helps explain why magnesium and excitatory signalling are often discussed together (Wu & Zhuo, 2009).

This is interesting, but it needs careful wording. Mouse studies and mechanistic papers are not the same as proving a human supplement outcome. Magnesium threonate may be worth watching, but it should not be oversold.

Magnesium sulfate

Magnesium sulfate is better known as Epsom salts. It is commonly used externally in baths. I would not frame it as a detox product, because that language often runs ahead of the evidence. If used, it is better discussed around relaxation rituals, muscle comfort and bath use rather than internal supplementation.

Magnesium orotate

Magnesium orotate is often discussed in cardiovascular and performance contexts. Research on oral magnesium therapy in coronary artery disease patients has looked at exercise heart rate, exercise tolerance and myocardial function (Pokan et al., 2006).

This is not a reason to self-prescribe magnesium for heart disease. It is a reason to respect magnesium’s role in cardiovascular physiology and seek proper guidance when heart health is involved.

Magnesium carbonate

Magnesium carbonate is often used for its antacid properties. Research on an aluminium- and magnesium-containing antacid has shown that magnesium-containing products can affect drug bioavailability in some contexts (Krishna et al., 2007).

This is a reminder that magnesium-containing antacids and medications can interact with absorption and medication timing. If you use medications, especially antibiotics or other timing-sensitive medicines, check with your practitioner or pharmacist.

Forms I am more cautious with

I am cautious about making blanket statements that a form is bad for everyone, but there are some forms I would approach carefully.

Magnesium hydroxide is commonly used as a laxative or antacid form and is not usually the form I would reach for when the goal is broader magnesium repletion.

Magnesium aspartate and magnesium pidolate can raise questions because they are bound to excitatory amino acid-related compounds. Excitatory amino acid neurotoxicity research gives some context for that caution (Gillessen et al., 2000-2013). The cautious framing is this: if someone already feels wired, over-stimulated or neurologically sensitive, I would usually choose a better-tolerated form first rather than defaulting to these.

Food Sources of Magnesium

Food should always be part of the magnesium conversation. While we can’t always get it from diet, a food first is generally always recommended to support foundational nutrient status.

Supplementation can be useful when there is a clear reason, but a food-first approach usually gives you more than magnesium. You also get fibre, potassium, polyphenols, healthy fats, protein, B vitamins and other minerals.

Good magnesium-rich foods include:

  • Pumpkin Seeds – 535mg
  • Raw Cacao – 507mg (Cacao nibs anyone?)
  • Flax Seeds – 392mg
  • Brazil Nuts – 350mg (also super high in selenium)
  • Sesame Seeds – 340mg
  • Chia Seeds – 335mg
  • Almonds – 260mg
  • Cashews – 250mg
  • Buckwheat – 221mg
  • Peanuts – 160mg
  • Walnuts – 150mg
  • Dark Chocolate (70%+) – 120mg (The darker the higher the Magnesium content)
  • Tofu – 74mg
  • Spinach – 74mg
  • Sardines– 39mg
  • Kale – 33mg
  • Avocado – 27mg
  • Whole Oats – 24mg

These foods are often compared per 100 g, which is useful for nutrient tables, but it is also worth being practical. You are probably not eating 100 g of pumpkin seeds in one sitting. A better way to use this list is to build magnesium-rich foods into daily meals.

For example:

  • Add chia seeds or flax seeds to oats.
  • Use pumpkin seeds over salads or yoghurt bowls.
  • Eat almonds, cashews or walnuts as a snack.
  • Include tofu, legumes or buckwheat in meals.
  • Use spinach or kale in eggs, smoothies, soups or stir-fries.
  • Choose dark chocolate as a magnesium-containing treat rather than a daily main source.

One important note: some plant foods contain phytates, also called phytic acid. Phytates can bind minerals and reduce absorption. This does not make nuts, seeds, legumes or grains bad. It simply means soaking, sprouting, fermenting, cooking and eating a varied diet can help improve overall mineral availability.

Correct Dosing for Magnesium Deficiency

Magnesium dosing needs care.

It depends on the person, the form, the reason for using it, the dose of elemental magnesium, bowel tolerance, kidney function, medications, pregnancy status and whether there is a confirmed or suspected deficiency.

DiNicolantonio et al. discuss magnesium deficiency and higher weight-based intake considerations in the context of subclinical deficiency and cardiovascular risk (DiNicolantonio et al., 2018). That is useful context, but it should not be turned into a general public dosing instruction.

When supplementing Magnesium, the general guidance is to:

  • Check the elemental magnesium amount on the label.
  • The average daily supplementation of elemental magnesium is 400-600 mg daily.
  • Do not assume a higher dose is better.
  • Be careful if magnesium causes loose stools, nausea or cramping.
  • Avoid high-dose supplementation without guidance if you have kidney disease, heart rhythm issues, significant medical conditions or multiple medications.
  • If pregnancy is involved, dosing should be discussed with a qualified practitioner.
  • If a true deficiency is suspected, assess properly rather than guessing.

The phrase elemental magnesium matters. It refers to the true amount of magnesium in the supplement, not the total weight of the compound.

For example, 1000 mg of magnesium glycinate does not mean 1000 mg of elemental magnesium. The label should tell you the elemental magnesium per serve.

How To Choose a Magnesium Product

There are many magnesium products on the market, and some are much better formulated than others.

Rather than listing products here, I would focus on what to look for:

  • Clear elemental magnesium amount per serve
  • A form that matches the goal and digestive tolerance
  • Minimal unnecessary fillers
  • A dose that does not cause bowel irritation
  • Practitioner guidance if you are using it for a specific condition
  • No exaggerated claims around detox, cure-all effects or guaranteed sleep outcomes

A good product should make the dose and form clear. If you cannot tell what form of magnesium is being used, or how much elemental magnesium you are getting, I would be cautious.

The Takeaway

Magnesium is a critical mineral for normal human function. It is involved in energy production, nerve communication, muscle relaxation, glucose metabolism, DNA support, blood pressure physiology, electrolyte balance and nervous-system regulation.

It becomes especially relevant when someone has been under long-term stress, eating poorly, drinking heavily, sleeping badly, training hard, using diuretics or dealing with digestive issues.

The big picture is simple: magnesium matters because it supports the systems that help you feel steady, energised, relaxed, coordinated and resilient.

Start with food. Build meals around magnesium-rich ingredients such as nuts, seeds, leafy greens, legumes, tofu, whole grains, oats, cacao and quality whole foods. If supplementation is needed, choose the form carefully, pay attention to elemental magnesium and avoid assuming more is better.

If you are unsure whether magnesium is relevant for you, Stephen can help you look at your diet, symptoms, alcohol intake, stress load, sleep, training, pathology and supplement options in context.

FAQ

What does magnesium do in the body?

Magnesium supports hundreds of enzymatic reactions, including energy production, protein synthesis, nerve function, muscle contraction and relaxation, glucose metabolism, blood pressure regulation and DNA stability.

Why is magnesium important for the nervous system?

Magnesium helps regulate nerve signaling and excitatory pathways, including mechanisms involving glutamate and NMDA receptors (Kirkland et al., 2018). This is one reason it is often discussed in relation to stress, sleep, tension and nervous-system regulation.

Can alcohol lower magnesium?

Alcohol can contribute to low magnesium status through poor dietary intake, impaired absorption, increased urinary loss and wider metabolic stress. This is especially relevant with frequent or heavy alcohol intake.

How do I know if I am magnesium-deficient?

You cannot confirm magnesium deficiency from symptoms alone. Diet, symptoms, alcohol intake, digestive health, medications, pathology and sometimes additional testing need to be considered together.

What are signs of low magnesium?

Possible signs include cramps, twitching, fatigue, muscle weakness, irritability, poor sleep, tremors, neuromuscular irritability and, in more serious cases, abnormal heart rhythm or electrolyte disturbances. These signs can have many causes, so they should be assessed properly.

What is the best form of magnesium?

There is no single best form for everyone. Glycinate is often used for tolerance and sleep-focused support, citrate is common but can loosen stools, oxide is cheaper but generally less bioavailable, malate is often discussed around energy, and threonate is marketed around brain health. The best option depends on the person.

What does elemental magnesium mean?

Elemental magnesium is the actual amount of magnesium in the supplement. The total compound weight is different from the elemental magnesium dose, so always check the label.

Should I take magnesium every day?

Some people benefit from daily magnesium supplementation, but it is not automatically needed. Food intake, symptoms, health conditions, medications and dose all matter. If you are unsure, get individual guidance.

References

Australian Bureau of Statistics. (2015). Australian Health Survey: Usual nutrient intakes, 2011-12 financial year. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release

Australian Bureau of Statistics. (2026). Usual nutrient intakes, 2023. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/usual-nutrient-intakes/latest-release

DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668

Gillessen, T., Budd, S. L., & Lipton, S. A. (2000-2013). Excitatory amino acid neurotoxicity. In Madame Curie Bioscience Database. Landes Bioscience. https://www.ncbi.nlm.nih.gov/books/NBK6108/

Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730

Krishna, G., Kisicki, J. C., Olsen, S., Grasela, D. M., & Wang, Z. (2007). Effect of an aluminum- and magnesium-containing antacid on the bioavailability of garenoxacin in healthy volunteers. Pharmacotherapy, 27(7), 963-969. https://doi.org/10.1592/phco.27.7.963

Li, W., Yu, J., Liu, Y., Huang, X., Abumaria, N., Zhu, Y., Huang, X., Xiong, W., Ren, C., Liu, X., Chui, D., & Liu, G. (2014). Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model. Molecular Brain, 7, 65. https://doi.org/10.1186/s13041-014-0065-y

Pokan, R., Hofmann, P., von Duvillard, S. P., Smekal, G., Wonisch, M., Lettner, K., Schmid, P., Shechter, M., Silver, B., Bachl, N., & Schmid, P. (2006). Oral magnesium therapy, exercise heart rate, exercise tolerance, and myocardial function in coronary artery disease patients. British Journal of Sports Medicine, 40(9), 773-778. https://doi.org/10.1136/bjsm.2006.027250

Scheibe, R. (2004). Malate valves to balance cellular energy supply. Physiologia Plantarum, 120(1), 21-26. https://doi.org/10.1111/j.0031-9317.2004.0222.x

Schuchardt, J. P., & Hahn, A. (2017). Intestinal absorption and factors influencing bioavailability of magnesium: An update. Current Nutrition & Food Science, 13(4), 260-278. https://doi.org/10.2174/1573401313666170427162740

Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435. https://doi.org/10.1177/0148607194018005430

Supakatisant, C., & Phupong, V. (2012). Oral magnesium for relief in pregnancy-induced leg cramps: A randomised controlled trial. Maternal & Child Nutrition, 11(2), 139-145. https://doi.org/10.1111/j.1740-8709.2012.00440.x

Wu, L. J., & Zhuo, M. (2009). Targeting the NMDA receptor subunit NR2B for the treatment of neuropathic pain. Neurotherapeutics, 6(4), 693-702. https://doi.org/10.1016/j.nurt.2009.07.008

Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131. https://doi.org/10.1111/j.1479-8425.2007.00262.x

Zulli, A. (2011). Taurine in cardiovascular disease. Current Opinion in Clinical Nutrition and Metabolic Care, 14(1), 57-60. https://doi.org/10.1097/MCO.0b013e328340d863

5 Simple Foundational Health Habits That Support Recovery, Resilience (and Sobriety)

Posted on by Stephen Brumwell

Do you find quitting alcohol or drugs is the easy part, but maintaining long-term recovery somewhat more difficult? Are you maintaining some foundational health habits?

To be honest, staying sober is often far more challenging than making the initial decision to quit. That’s especially true when we neglect some of the foundational habits that support our physical, mental, and emotional well-being.

Too often, I see people focus entirely on removing the substance while overlooking the everyday habits that help create a healthier, more balanced life.

The good news is that these habits are usually simple. Once they become part of your routine, they require very little effort to maintain and can significantly improve your quality of life, recovery journey, and long-term sobriety.

Let’s dive in.

1. Stay Connected

One of the first habits you should be doing to stay sober is to stay connected, which keeps us accountable.

Accountability is one of the most important aspects of creating a sober life that is both sustainable and long-term. I talk more about creating accountability and burning the bridges here.

Staying connected can be as simple as seeing friends or loved ones regularly, or perhaps joining a community, going to church, or simply being involved in a social group.

This habit shouldn’t be complex, and it also shouldn’t be something that you won’t enjoy; otherwise, it won’t be sustainable, and kind of a pointless endeavour.

The goal of this habit is to keep us connected to others, maintain accountability and, quite frankly, get us out of our heads that we tend to get stuck in from time to time.

We are also often the introverted type, so we have a tendency to like doing things alone, and that doesn’t always pose well for long-term sobriety

2. Move Your Body and Nourish It Well

One of the foundations of naturopathic health is supporting the body so it can function at its best.

When we’re recovering from addiction, our bodies have often spent years under significant stress. Supporting our physical and nutritional health helps create a stronger foundation for healing and long-term sobriety.

Physical Health

When it comes to physical activity, exercise is a great and proven way to improve your quality of life, including your mental health. In a 2020 systematic review in the American Journal of Health Promotion, exercise was actually concluded as an effective treatment option for individuals with an alcohol use disorder (Gür & Can Gür, 2020).

Studies have also shown that just simply engaging in brief moments of moderately intense exercise can provide short-term relief from cravings (Ussher et al., 2004). I can personally vouch for this, as this is something I would do quite often as a way to distract and/or trick my body.

Please note, though, that you can overdo exercise, so listen to your body and don’t swap one addiction for another (it’s a real thing!).

Nutritional Health

Nutrition is equally important. A well-balanced diet provides the nutrients needed to support energy production, brain function, nervous system health, and overall resilience.

Some particularly important nutrients during recovery include:

  • B Vitamins
  • Vitamin C
  • Zinc
  • Magnesium
  • Omega-3 fatty acids

For example, B vitamins are essential for energy production and neurotransmitter synthesis. Alcohol consumption can impair both the absorption and utilisation of B vitamins, making adequate intake especially important during recovery (Kennedy, 2016).

Zinc is another nutrient worth paying attention to. While most people associate zinc with immune health, it also plays a role in regulating neurotransmitters such as GABA and glutamate (Gower-Winter & Levenson, 2012).

These neurotransmitters are commonly disrupted during withdrawal and recovery, making proper nutrition a simple but powerful way to support long-term health and sobriety.

3. Prioritise Rest and Self-Care

One thing we forget when looking to get sober is the true importance of relaxation, rest, and simply being kind to ourselves.

Let’s face it, the world is damn busy, and often we are so laser-focused on filling our schedule to cope with our sobriety that we neglect some pretty basic habits that create balance in our life.

Habits such as good sleep, a lunch break, or just simply just taking out of the day for ourselves are things we should be doing on a regular, daily basis.  Did you know chronic bouts of poor sleep alter our dopamine pathways? This leads to poor impulse control, poor motivation, and an increased risk of relapse (Volkow et al., 2012).

Poor sleep also impairs our cognitive judgment, including our working memory, decision-making, creative thinking, and even changes our reactivity to negative situations, leading us to be more irrational in our response (Killgore & Weber, 2013).

Besides sleep, getting into the habit of self-care throughout your busy life schedule is almost paramount towards creating long-lasting sobriety. The core of this habit is becoming a less stressed individual, and stress is something we want to manage in the early stages of getting sober.

Some simple ideas to practice and prioritise self-care include:

  • Mindfulness meditation
  • Journaling
  • Breathwork (Look up box breathing!)
  • Walking in nature
  • Taking your lunch break (even just 15-20 minutes).
  • Reducing unnecessary commitments (or saying no and reducing your load).
  • Prioritising 7–8 hours of sleep each night

Recovery isn’t just about avoiding substances. It’s also about creating a lifestyle that feels sustainable and enjoyable.

4. Develop Purpose and Direction

What is your vision? your end goal? where do you want to grow and what sort of mark do you want to leave on this world?

I believe one habit we all must have, getting sober or not, is to establish purpose, a true passion, or direction in our life.

This is not always an easy one, and of course, it may change over time, but just simply having an end goal is the key to shaping a bigger, and brighter future.

As a Clinical Nutritionist, I believe my current purpose is to empower, educate and guide people on living an addiction-free life, without limits.

Just simply creating a positive trajectory on your life prepares you for a greater story, and a more successful outlook on your journey staying sober in long-term sobriety.

What is your legacy? What kind of mark do you want to leave on the world once you’re gone?

5. Practice Gratitude and Kindness

The last and probably fairly important habit is cultivating positivity through the power of kindness and gratitude. It’s so easy to move from point A to B in our busy, stress-filled life, that we completely overlook the little things that we’re still truly blessed with.

Clean water, food abundance, and even just having breathe in our lungs.

Being grateful cultivates a mindset of positive thinking thought patterns, with sets us up for success in other areas of our life.

On top of gratitude, we also must remind ourselves daily to be kind, show support for others and practice the art of compassion. Compassion creates a level of connection and stronger bond towards people, and allows us to feel more accepted in perhaps the “brokenness” way we once perceived ourselves to be. 

Practicing regular compassion can also help bring on new opportunities, and allow us to see our life’s direction more clearly.

Frequently Asked Questions

What are the most important habits for staying sober long-term?

Some of the most important habits for maintaining long-term sobriety include staying connected to supportive people, exercising regularly, eating a nutrient-dense diet, prioritising sleep, managing stress, and having a sense of purpose. While no single habit guarantees success, building a healthy lifestyle creates a strong foundation for recovery.

Why is staying sober harder than quitting?

For many people, quitting alcohol or drugs is just the beginning. Long-term sobriety often requires lifestyle changes, emotional growth, new coping strategies, and healthier daily habits. Recovery is about building a life you no longer feel the need to escape from, which takes time and consistency.

Can exercise help reduce cravings during recovery?

Yes. Research suggests that moderate exercise may help reduce cravings and improve mood in the short term. Physical activity also supports mental health, stress management, sleep quality, and overall wellbeing, making it a valuable tool during addiction recovery.

What nutrients are important during addiction recovery?

Nutrients commonly depleted by alcohol and drug use include B vitamins, magnesium, zinc, vitamin C, and omega-3 fatty acids. These nutrients play important roles in energy production, nervous system function, neurotransmitter balance, and overall health. A well-balanced diet is one of the simplest ways to support long-term recovery.

How can I prevent relapse and support long-term recovery?

Relapse prevention is rarely about one single strategy. It often comes down to consistently practising healthy habits such as maintaining social support, managing stress, getting enough sleep, exercising regularly, eating well, and staying focused on your long-term goals. The stronger your daily foundations, the more resilient you become when challenges arise.

The Takeaway

When we incorporate basic foundational habits into our life, such as looking after our physical health, eating well or learning to take time for ourselves, we greatly shift the odds in our favour towards staying sober.

Although these five habits could seem overwhelming at first, it’s best to start small and incorporate little ways to do them. If you’re not exercising and want to look to start, begin taking regular walks, perhaps even on your lunch break, which also takes time for yourself.

Maybe you start prepping some healthy meals on a Sunday, or start taking moments through-out your day and write down three simple things you are grateful for.

Regardless of how you do it, starting small is the first step towards making them effortless habits in our daily routine.

All the best,
Stephen.

References

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