Nutrition and Supplements in Addiction Recovery: A Holistic Guide
Recovery from substance use is a complex journey, requiring attention not only to mental and emotional healing but also to physical well-being. One critical, often overlooked aspect of this process is nutrition.
Substance use can deplete essential nutrients, damage the digestive system, and disrupt eating habits – leading to serious nutritional deficiencies. While a balanced diet should always come first, supplements can help support the body’s healing process when used safely and correctly.
In this guide, we’ll explore:
Common nutritional deficiencies in recovery
The role of supplements in healing
How to navigate supplement safety
Steps to build a holistic nutritional plan
Practical, informed advice to support long-term sobriety
Understanding Nutritional Deficiencies in Addiction Recovery
Common Deficiencies
Many substances impair the body’s ability to absorb, store, or use nutrients. The result? Widespread deficiencies that affect nearly every system in the body.
Common deficiencies include:
B Vitamins – crucial for nerve function and energy
Vitamin D – supports mood and immunity
Vitamin C – key for tissue repair and immune health
Magnesium – important for sleep and mood regulation
Zinc and Potassium – involved in cellular repair and hydration
Why It Happens
Substance use often leads to:
Poor appetite or skipped meals
Damage to the gastrointestinal system
Increased nutrient loss through urine or vomit
Disruption of nutrient absorption in the gut
Malnutrition in recovery can cause fatigue, mood instability, poor concentration, and a weakened immune system – making it harder to stay on track.
Can Supplements Help in Recovery?
Supplements can support healing, but they should not replace a healthy diet. Instead, they fill in the gaps as your body recovers and your eating habits stabilize.
Helpful Supplements in Recovery
B-Complex Vitamins – support brain function and reduce fatigue
Magnesium – aids sleep and relaxation
Omega-3 Fatty Acids – reduce inflammation and support mental health
Vitamin D – regulates mood and supports immunity
L-Glutamine – supports gut repair and reduces cravings
Probiotics – help restore gut flora
These supplements may ease symptoms like brain fog, irritability, and cravings – but always consult a professional before starting them.
Supplement Safety: What You Should Know
Safety first. Supplements aren’t regulated like prescription medications, which means quality and dosing can vary significantly.
What to Watch For:
Drug interactions – some supplements can interfere with medications
Pre-existing health conditions – certain supplements may aggravate these
Dosage – more is not always better
Quality – choose third-party tested, high-quality brands
Talk to your doctor, pharmacist, or a registered dietitian before taking anything new – especially in early recovery, when your body is more vulnerable.
How to Build a Holistic Nutrition Plan
A solid nutritional plan in recovery supports the body, mind, and long-term sobriety.
What to Include:
Whole Foods – prioritize fruits, vegetables, lean proteins, and whole grains
Hydration – drink plenty of water to support detox and energy
Routine Meals – eat consistently to avoid energy crashes
Lifestyle Changes – include exercise, mindfulness, and sleep hygiene
Professional Support – consider working with a nutritionist or recovery coach
Rather than chasing the latest supplement, focus on building a strong daily routine that supports resilience and well-being.
Top 5 Supplements Often Used in Recovery
Here are five commonly recommended supplements that may support physical and mental health during recovery. Always consult a healthcare professional before starting any supplement, especially if you're taking medication or have underlying health conditions.
1. B-Complex Vitamins
These support brain function, energy production, and nervous system repair. They're often depleted by alcohol and stimulant use.
Learn more: NIH – B Vitamins
2. Omega-3 Fatty Acids
Found in fish oil, omega-3s may reduce depression, support cognitive function, and ease inflammation – all helpful during early recovery.
Learn more: PubMed Study
3. Magnesium
This mineral helps with mood regulation, sleep quality, and muscle relaxation. It's especially helpful for managing anxiety or insomnia in recovery.
Learn more: NIH – Magnesium
4. L-Glutamine
An amino acid that supports gut health, immune function, and may reduce cravings for sugar and alcohol.
Learn more: NCBI Article
5. Probiotics
These promote digestive health by restoring balance to the gut microbiome, which can be disrupted by prolonged substance use.
Learn more: NIH – Probiotics
Final Thoughts: Supporting Sobriety Through Nutrition
Nutrition is not a cure – but it is a powerful tool. By understanding your body’s needs and addressing deficiencies, you can make informed decisions that support long-term healing.
Remember:
Supplements can help, but food comes first
Consult professionals before adding supplements
Build consistent, supportive routines
Nourishing your body strengthens your recovery
Taking control of your nutrition is a form of self-care. You’re not just healing – you’re rebuilding.
About Dunham House
Located in Quebec's Eastern Townships, Dunham House is a residential treatment centre specializing in mental health and addiction. We are the only residential facility of our kind in Quebec that operates in English.
Our evidence-based treatment programs include a variety of therapeutic activities such as art, music, yoga, and equine-assisted therapy. In addition to our residential services, we offer a full continuum of care with outpatient services at the Queen Elizabeth Complex in Montreal.
Click here more information about our programs and admissions