Written by Dr. Andrew Akhaphong, DCN, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Updated April 29th, 2026
Minnesota ranks 15th highest in alcohol-related mortality. A 2023 survey by the Minnesota Department of Health found that 58.4% of adult Minnesotans reported consuming alcohol. Among them, 17% indicated they engage in binge drinking—defined as four or more drinks in a day for women and five or more drinks for men.
People choose to drink alcohol for various reasons, including socializing, relaxing, relieving stress, enjoyment, or simply curiosity.
This Alcohol Awareness Month, let’s explore ways to enjoy our cocktails and drinks mindfully and responsibly.
Enjoy Your B-Complex Vitamins
The liver primarily metabolizes alcohol, first converting ethanol into acetaldehyde—a toxic byproduct—before breaking it down further into non-toxic acetate. On average, the liver takes about one hour to fully process a single standard drink. When the liver cannot efficiently convert acetaldehyde to acetate, the risk of liver failure increases.
Alcohol metabolism affects how our body absorbs and stores B-complex vitamins, but the liver also requires the B-complex vitamins to turn ethanol into acetate. A deficiency in B-complex vitamins risks liver failure. The B-complex vitamins are—
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate (B9)
- Cobalamin (B12)
Many B-complex vitamins play essential roles in the body, including converting carbohydrates and fats into energy to support weight management, strengthening the membranes of the brain and nervous system, promoting healthy hair and nails, and helping prevent anemia.
Sources of the B-complex vitamins include nutritional yeast, animal protein sources (ie. beef, chicken, fish, pork), fortified breakfast cereals (ie. Rice Krispies, Corn Flakes, Chex), and tree nuts (ie. pistachio, walnut, almond, pecan).
Your Food, Your Safety Net
Having a meal slows the absorption of alcohol into the bloodstream and helps delay impairment. Research shows that the specific types or amounts of carbohydrates, fats, or proteins in the food do not significantly affect this process; however, meals high in dietary fiber—specifically soluble fiber—can help by absorbing alcohol like a sponge, which you then excrete!
Eating fiber-rich meals while drinking can help support a healthy gut microbiome. Alcohol acts as a bactericide—similar to hand sanitizer—killing beneficial gut bacteria. This disruption may contribute to poorer metabolic health, increased inflammation, irregular bowel movements, and abdominal discomfort.
Sources of soluble fiber include psyllium husk, oats, beans, seeds, sweet potato, broccoli, Brussels sprouts, and avocado.
As we recognize Alcohol Awareness Month, it’s a great opportunity to explore new ways to celebrate, socialize, and unwind. Choosing non-alcoholic options like mocktails can be a refreshing way to enjoy the flavors and experience of a crafted drink while supporting your overall wellness. Whether you’re cutting back, taking a break, or simply trying something new, raising a glass to mindful choices can help create healthier habits that last well beyond this month.
Visit your wonderful team at The Cove in Minnetrista for guidance on choosing better-for-you alcoholic and non-alcoholic options!