Mocktails & More: Benefits & Risks with Alcohol Alternatives

Whether you’re participating in “Dry January,” are interested in cutting back on how much you drink or are looking to cut alcohol out of your life altogether, alcohol alternatives are rapidly growing in popularity. 

From mocktails to adaptogens, nootropics, and tinctures, it can be hard to understand what each offers, how they differ, and which are safe to try.

Hussain Abdullah, M.D., a psychiatrist specializing in addiction medicine, is here to break down what these alcohol alternatives are and how you should approach trying these trendy beverages and supplements.

Before diving in, Dr. Abdullah emphasizes two essential things: 

1. Always consult your doctor before adding a new supplement to your diet. (More on potential risks and side effects below.)
2. If you struggle with alcohol use disorder, alcohol alternatives are not a substitute for proper clinical treatment. (See more below.)

What are Alcohol Alternatives (and Why Try Them)?

• Mocktails: These are non-alcoholic mixed drinks crafted to replicate the cocktail experience without the alcoholic content. They offer a festive and flavorful alternative for those choosing not to consume alcohol. As Dr. Abdullah notes, mocktails can be helpful for the "compulsive aspects of using alcohol," mimicking the habit of drinking without the alcohol itself.
• Nonalcohol Beers & Wines: Just as it sounds – there are beers and wines developed that don’t have alcohol in them. 
• Adaptogens: These natural substances, typically herbs and roots like ashwagandha and holy basil, are believed to support the body's ability to manage stress and promote balance (homeostasis). Dr. Abdullah explains that adaptogens "may help with the impulsive component of drinking" by targeting the body's stress response system.
• Nootropics: This category includes supplements, drugs, and certain foods that are said to enhance cognitive functions like memory, creativity, motivation, and attention. Examples include caffeine, L-theanine, and omega-3 fatty acids.
• Tinctures: These are concentrated herbal extracts dissolved in alcohol or glycerin. While traditionally containing alcohol, alcohol-free tinctures are becoming more readily available. They are often used for a variety of perceived medicinal benefits, like a passionflower tincture for stress, anxiety or insomnia. 
  
  

Benefits of Non-Alcoholic Drinks: Mood, Sleep & More

Taking breaks from alcohol, such as participating in "Dry January," can offer several benefits, according to Dr. Abdullah: 

• Reduced Tolerance: "With repeated use of alcohol, people end up developing a tolerance – you have to continue increasing the quantity that you’re consuming to get the same desired effect,” adds Dr. Abdullah. For example, the effects of alcohol are often felt quickly after your first drink. However, repeated use requires drinking larger amounts to achieve the same effect. Abstinence helps lower this tolerance.
• Resetting the Reward Circuitry in the Brain: Dr. Abdullah explains that alcohol "hijacks the reward circuitry," sometimes leading to prioritizing alcohol over social behaviors, such as choosing to drink alone over attending a social gathering. Abstinence helps "recalibrate the reward pathway," potentially shifting preferences to healthier and pro-social activities. 
• Better Quality Sleep: Although alcohol is a sedative and can make you feel sleepy, consuming alcohol leads to poorer sleep quality, shorter durations of sleep and can worsen sleep apnea. Using an alcohol alternative can help restore the quality of your sleep.
• Improved Mood: Removing alcohol from your diet can positively benefit your mood and mental health. While there is an initial dopamine release, causing the “buzz,” overall alcohol consumption can make anxiety, depression and other mental health conditions worse.

Potential Risks and Side Effects

Mocktails (like sparkling water mixes) and non-alcoholic beers are safe and effective alcohol-free choices regulated by the Food and Drug Administration (FDA). However, supplements like adaptogens, nootropics, and tinctures are unregulated, making their safety and effectiveness more complex.

Dr. Abdullah cautions that it's crucial to approach these herbal alternatives with awareness:

• Lack of Regulation: "These supplements don’t fall under the umbrella of the FDA, which essentially means the FDA doesn’t check for safety, effectiveness, or provide approvals for medicinal purposes,” he warns. 
• Potential for Interactions: Dr. Abdullah advises, "If you are taking medications, certain supplements can impact the metabolism of those medications.” For example, a magnesium supplement can affect the absorption of certain medications like antibiotics or blood pressure medications. “Please discuss any added supplements with your doctor before adding them to your diet.”
• Unknown Addiction Potential: Because of the lack of regulation, Dr. Abdullah points out, there could be an addictive ingredient within these supplements. 

Considerations Before Trying an Alcohol Alternative 

• Consult Your Doctor: Dr. Abdullah's primary advice is, “Take caution when approaching these agents, always discuss things with your provider before taking anything new, and remember these are not alternatives to treatment for those with alcohol use disorder.”
• Research Thoroughly: If you are considering an herbal supplement, research its ingredients and potential effects. Dr. Abdullah suggests some reputable sources, including the U.S. Department of Veteran Affairs’s Whole Health Library and NatMed.

If alcohol is negatively affecting your life or the lives of your loved ones, Dr. Abdullah urges you to seek help.

“If you’re having issues with stopping drinking, cravings or compulsions, the time to seek help is now,” he adds. “Contact your primary care doctor, psychiatrist, or an addiction specialist, and they can guide you in finding the right treatment plan.” 

Next Steps & Resources:

• Meet our source: Hussain Abdullah, M.D.
• To make an appointment with a behavioral health specialist near you, call 800-822-8905 or visit our website.
• Learn more about addiction treatment resources at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.