Alcohol Harm Minimisation Stack

[Chip (OP)]

🍺 Alcohol Harm Minimisation Stack

User profile: ~20 standard drinks/week 
Goal: Protect liver, brain, mood, and mitochondria from ethanol exposure.


🧠 Core Daily Supplements

• NAC (N-acetylcysteine): 600–1200 mg 1–2x/day – boosts glutathione; protects liver 🛡️
  
• B-Complex (active forms): High-potency – replaces depleted B1, B6, B12, folate 💊
  
• Magnesium (glycinate or threonate): 200–400 mg – CNS calming, helps sleep and GABA 💤
  
• ALA (Alpha Lipoic Acid): 300–600 mg – antioxidant and mitochondrial support 🔋
  
• Vitamin C: 1000 mg – antioxidant; helps detox 🍊
  
• Milk Thistle (Silymarin): 300–600 mg – proven liver support 🌿
  
• Taurine: 500–1000 mg – supports bile, liver, and calming ⚡
  
• Zinc (Picolinate or Bisglycinate): 25–50 mg – immune and liver cofactor 🛠️
  

⚠️ Optional / Cycled (2–3x per week or on drinking days)

• TUDCA: 250–500 mg – bile flow + membrane protection 
  
• Curcumin (Meriva/Longvida): 500–1000 mg – anti-inflammatory and neuroprotective 🧠 
  
• CoQ10 or Ubiquinol: 100–200 mg – mitochondria + heart health ❤️ 
  
• DHM (Dihydromyricetin): 300–600 mg – anti-hangover; helps liver enzymes 🍃 
  

💧 Behavior Tips

• Use electrolytes before and after drinking (coconut water + salt).
• Avoid paracetamol (acetaminophen) when drinking – it's liver toxic.
• Eat protein + fat before alcohol to slow absorption.
• Activated charcoal (1–2g) only AFTER final drink, if bloated.
• Liver function tests (LFTs) are recommended every few months.

✅ Optional Add-ons

• Broccoli sprouts / Sulforaphane – activates detox genes (NRF2)
• Resveratrol – NAD+ preservation, antioxidant
• Choline or CDP-Choline – combats brain fog

🧪 This stack won’t make alcohol safe, but it’s your biochemical armour if you’re drinking regularly.