Is a glass of wine good for your health: what does science really say?

The most cautious answer is: if a person does not drink alcohol, it is not worth starting “for health” . If they already drink, the less, the lower the risk. The WHO explicitly states that there is no form of alcohol consumption that is completely risk-free, and even low levels can cause harm.

Why the myth about the benefits of wine has persisted for so long

The myth of wine's benefits grew largely from older observational studies, which sometimes showed a so-called J- or U-shaped curve: people who drank moderately were said to have lower risks of certain diseases than those who didn't drink at all or drank heavily.

But these results could be skewed. The CDC explains that some of the older studies compared moderate drinkers with a group of “non-drinkers,” which included people who had never drunk and people who had stopped drinking due to illness. This could have created the illusion that moderate drinking was better than abstinence.

There is another factor: people who drink moderately may be more likely to have higher incomes, access to healthcare, healthier diets, more physical activity, or lower rates of smoking. If these factors are not properly taken into account, the “benefits of wine” may turn out to be benefits of completely different habits.

What does “one glass” really mean?

When people say “one glass of wine,” they often mean different volumes: 100 ml, 150 ml, 200 ml, or a large home glass “almost to the brim.” The risk is not determined by the name of the drink, but by the amount of pure ethyl alcohol.

In the United States, a standard alcoholic drink contains 14 grams of pure alcohol. The CDC explains that this is roughly the amount found in 5 ounces of 12% wine, or about 150 ml.

In practice, a glass of wine can easily contain more than one standard dose if:

• a large glass;

• wine is poured 180–250 ml;

• wine strength 13.5–15%;

• a person drinks “a little more” after the first glass;

• Alcohol is consumed almost every day.

Therefore, the formula “I only drank a glass” does not always mean a low dose. For the body, the gram of ethanol, frequency of consumption, speed of drinking, food, body weight, gender, age, liver condition, medications and concomitant diseases are important.

Is there a safe amount of alcohol?

In everyday life, the question is often not “is alcohol good for you,” but “how much can you drink without harm?” The current response from medical organizations is more cautious than before: the risk decreases with decreasing quantity, but zero risk for alcohol has not been established .

The WHO stated in 2023 that when it comes to health, there is no safe amount of alcohol that does not affect the risks. The organization also emphasizes that the more a person drinks, the greater the harm; the less they drink, the safer.

The CDC puts it practically: adults can choose not to drink or drink less, and if they choose to drink alcohol, they should do so in moderation; however, even moderate drinking can increase the risk of death and chronic disease compared to complete abstinence.

This doesn't mean that one sip of wine will instantly cause illness. It means something else: alcohol has no threshold below which science can confidently say "it's completely safe for health."

Red wine and the heart: where is the truth and where is the exaggeration

The most common argument in favor of wine is the heart. Red wine contains polyphenols, in particular resveratrol, which are really interesting to researchers. But the problem is that wine contains not only polyphenols, but also ethanol.

The American Heart Association notes that while some studies have linked small amounts of red wine to better heart health, no studies have proven a direct cause-and-effect relationship between alcohol consumption and better heart health. The organization does not recommend drinking wine or any alcohol for its potential health benefits.

The AHA also emphasizes that components of red wine that may be of interest from a heart perspective can be obtained from other sources: grapes, grape juice, berries, fruits, and an overall healthy diet.

Therefore, if the goal is to support the heart, much more reliable steps have been known for a long time: blood pressure control, physical activity, quitting tobacco, normalizing weight, healthy sleep, controlling cholesterol and blood sugar. The AHA directly advises not to start drinking for health, but to work with evidence-based cardiovascular prevention factors.

Can wine protect the brain?

Another popular myth is that moderate alcohol consumption protects the brain from dementia. Recent data casts serious doubt on this.

The BMJ Group describes a large study that combined observational data and genetic methods. The analysis included 559,559 participants aged 56–72 years; 14,540 of whom were diagnosed with dementia during the follow-up period. The genetic part of the analysis used data from 2.4 million participants.

An important result: the genetic analysis found no protective effect of low doses of alcohol. On the contrary, the risk of dementia increased with increasing genetically predicted alcohol consumption, and an additional 1–3 drinks per week was associated with a 15% higher risk.

This doesn’t mean that one particular glass “triggers dementia.” But it does undermine the claim that regular moderate wine is a healthy habit for the brain. If a person is thinking about preventing cognitive decline, the best bets remain blood pressure control, sleep, exercise, diabetes management, social activity, hearing, quitting smoking, and reducing alcohol.

Alcohol and cancer: why the type of drink doesn't save

The most serious argument against the idea of a “healthy glass” is the carcinogenicity of alcohol. The WHO notes that alcohol is a toxic, psychoactive substance that can cause addiction, and is classified by the International Agency for Research on Cancer as a Group 1 carcinogen. This is the same group of evidence of carcinogenicity as tobacco, asbestos, and radiation.

The National Cancer Institute states that there is strong scientific evidence of a causal relationship between alcohol and cancer. Alcohol is associated with an increased risk of cancers of the mouth, pharynx, larynx, esophagus, liver, breast, and colorectal cancers.

The type of drink doesn't fundamentally change the problem. Wine, beer, hard liquor, and cocktails all contain ethanol. When the body breaks down ethanol, it produces acetaldehyde, a toxic substance that can damage DNA and proteins. The National Cancer Institute describes this as one of the mechanisms by which alcohol increases cancer risk.

This is important for honest communication: “natural”, “expensive”, “dry”, “organic” or “red” wine does not remove the carcinogenic factor of ethanol.

One glass and women's health

The risks of alcohol can vary depending on gender, age, body weight, hormonal status, genetics, comorbidities, and medications. For women, the topic of breast cancer is particularly important.

The National Cancer Institute notes that even light drinking may be linked to an increased risk of some cancers, and women who have one drink per day have a higher risk of breast cancer than those who drink less than one drink per week.

The Public Health Center of Ukraine also explains that the risk of breast cancer increases with alcohol consumption, and one small glass of wine can equal approximately one alcoholic unit.

This doesn't mean that every woman who drinks wine occasionally will get sick. But it does mean that alcohol shouldn't be presented as a "healthy female habit," especially when it comes to regular consumption.

Alcohol, liver and digestion

The liver breaks down most of the alcohol, but its capabilities are limited. The CDC explains that the liver can only process small amounts of alcohol, and the rest can harm the liver and other organs while it circulates in the body.

The NIAAA notes that alcohol affects not only the liver, but also the brain, intestines, pancreas, lungs, cardiovascular and immune systems. Current research indicates risks even at low amounts, regardless of the type of drink.

For the digestive system, alcohol can irritate the mucosa, increase reflux, and affect the intestinal barrier and microbiota. The NIAAA describes the association of alcohol with damage to the gastrointestinal epithelium, inflammation, gastrointestinal bleeding, and the risk of colorectal cancer.

Alcohol and sleep: why “relaxed and fell asleep” doesn’t mean quality sleep

Alcohol can help you fall asleep faster because it has a sedative effect. But it is not the same as healthy sleep. It can disrupt sleep structure, worsen sleep quality in the second half of the night, and increase awakenings, snoring, and symptoms of sleep apnea.

The Sleep Foundation notes that alcohol before bed can worsen snoring and apnea, and for better sleep quality, experts advise avoiding alcohol 3–4 hours before bedtime.

Therefore, a glass of wine “to relax” may provide a brief sense of calm, but impair recovery at night. If a person regularly uses alcohol as a sleeping pill or anti-stress, this is a reason to reconsider the habit and seek medical or psychological support.

Who should not drink alcohol at all?

There are situations where even “one drink” is not a neutral option. The CDC notes that people who are pregnant or may become pregnant, are taking medications that interact with alcohol, have certain medical conditions, cannot control their drinking, or are recovering from an alcohol use disorder should not drink alcohol.

The American Heart Association also includes groups who should not drink as people with certain medical conditions, those taking incompatible medications, those planning to drive or operate machinery, and pregnant women or those trying to get pregnant.

People with:

• liver diseases;

• pancreatitis;

• heart failure;

• uncontrolled hypertension;

• atrial fibrillation;

• diabetes;

• depression or anxiety disorders;

• a family history of alcohol dependence;

• taking sleeping pills, antidepressants, sedatives, painkillers or anticonvulsants.

In these cases, the advice “a glass won’t hurt” can be dangerous. The decision should be discussed with a doctor.

If a person already drinks: how to reduce the risks

The safest strategy for health is to not drink or drink less. But if a person already drinks alcohol and is not ready to give it up completely, reducing their risks starts with specific actions.

Practical steps:

• do not drink every day;

• reduce portion size;

• count not “glasses”, but standard doses;

• do not drink on an empty stomach;

• alternate alcohol with water;

• do not drink before bedtime;

• do not combine alcohol with driving;

• do not mix alcohol with medication without a doctor's permission;

• avoid “compensation”: not drinking all week, and then drinking heavily in the evening;

• Agree with yourself about the limit before the event starts, not after the second glass.

The CDC puts it bluntly: drinking less is better for your health than drinking more; but even moderate drinking can have risks, and people who don't drink should not start for any reason.

Are there any benefits to resveratrol?

Resveratrol is a polyphenol found in grape skins, berries, peanuts, and some other foods. It is often mentioned as the “healthy component of red wine.” But it is incorrect to transfer this to a recommendation to drink wine.

The Mayo Clinic explains that research on resveratrol is mixed, and grapes, grape juice, blueberries, cranberries, and peanuts may be sources of similar compounds without alcohol. It's also not known exactly how much resveratrol is needed for heart protection or whether it's the main reason for the possible associations in the studies.

In other words: the potential beneficial plant compounds do not justify regular ethanol intake. For health, it makes more sense to get polyphenols from food rather than from alcoholic beverages.

Why “I drink quality wine” doesn’t eliminate risk

The quality of wine can affect the taste, aroma, composition of impurities and enjoyment of the drink. But the main risk factor - ethanol - remains. WHO directly states: any drink containing alcohol, regardless of price and quality, poses a risk of cancer, because ethanol causes cancer through biological mechanisms during its breakdown in the body.

Therefore, the statement “it’s not vodka, it’s wine” does not make the drink safe. The difference between the drinks is important for strength and portion, but does not cancel out the overall effect of alcohol.

How to understand that a habit has become problematic

The problem doesn't always start with a large amount. Sometimes the very role of alcohol in life is alarming: without it, it's difficult to relax, fall asleep, overcome stress, go to a meeting, or finish the workday.

Alarm signals:

• a glass of wine becomes a daily ritual that is hard to miss;

• the portion gradually increases;

• a person promises himself to drink less, but fails;

• alcohol is needed for sleep or to reduce anxiety;

• after use, mood, sleep or well-being worsens;

• memory lapses appear;

• conflicts arise because of alcohol;

• the person hides the amount of alcohol they have drunk;

• It's hard to stop after the first serving.

In such situations, it is better not to wait for the “bottom”. It is worth talking to a family doctor, psychiatrist, psychotherapist or specialist in addictive behavior. Alcohol use disorder is a medical problem, not “weak willpower”.

What to choose instead of wine “for health”

If the cause is heart-related, there are better options: regular walking, blood pressure control, adequate sleep, less salt, quitting tobacco, maintaining a healthy weight, vegetables, legumes, fish, nuts, whole grains, and treating risk factors.

If the cause is antioxidants, they can be obtained from grapes, berries, fruits, vegetables, tea, cocoa, nuts, and a varied diet. The AHA notes that the potentially beneficial components of red wine are also found in other foods, including grapes, grape juice, and blueberries.

If stress is the cause, non-alcoholic rituals work better: a walk, a shower, breathing exercises, a warm, non-alcoholic drink, a call to a loved one, exercise, therapy, a hobby, or regular sleep. The AHA also reminds us that alcohol may seem like a convenient way to cope with stress, but there are healthier strategies.

Conclusion

A glass of wine should not be considered a healthy habit. Current sources agree on a cautious conclusion: if a person does not drink alcohol, there is no need to start for the sake of the heart, brain, sleep or “antioxidants”. The potential benefits once attributed to moderate drinking have often been explained by study bias, participants’ lifestyles or poorly designed comparison groups.

Alcohol is associated with cancer risk, high blood pressure, arrhythmias, liver disease, sleep disorders, injuries, addiction, and a possible increased risk of dementia. The type of drink does not negate the effects of ethanol.

The most reliable formula is simple: less alcohol — less risk; if you don't drink — don't start; if you have a disease or take medication — discuss alcohol with your doctor .

FAQ

Is one glass of wine a day healthy?

There is not enough evidence that one glass of wine a day provides health benefits that outweigh the risks. The American Heart Association does not recommend drinking wine or any alcohol for its potential heart benefits.

Is there a safe amount of alcohol?

The WHO notes that no form of alcohol consumption is completely risk-free, and even low levels can cause harm. The risk depends on the amount, frequency, health status, age, gender and context of consumption.

Is it true that red wine is good for the heart?

Some older studies have found a link between moderate wine consumption and better heart health, but cause-and-effect relationships have not been proven. The AHA emphasizes that it does not recommend starting to drink alcohol for heart health.

How much alcohol is in one glass of wine?

A typical drink in the US is about 5 ounces of 12% alcohol, which is about 150 ml and 14 g of pure alcohol. If the glass is larger or the wine is stronger, the actual alcohol content will be higher.

Does alcohol increase the risk of cancer?

Yes. The National Cancer Institute notes that there is strong scientific evidence of a causal relationship between alcohol and some types of cancer, including cancers of the mouth, pharynx, larynx, esophagus, liver, breast, and colorectal cancers.

Is it better to drink wine than hard alcohol?

The amount of pure ethanol, not just the type of drink, is what matters for risk. Wine may contain less alcohol by volume than spirits, but a large glass or several servings still deliver a significant dose of ethanol.

Does alcohol help you sleep better?

Alcohol can help you fall asleep faster, but it often impairs sleep quality, especially in the second half of the night, and can worsen snoring or sleep apnea. The Sleep Foundation recommends avoiding alcohol 3–4 hours before bedtime.

Can wine protect against dementia?

More recent evidence does not support a protective effect. The BMJ Group describes a study in which genetic analysis found no benefit to the brain from low doses of alcohol, and dementia risk increased with higher genetically predicted amounts of consumption.

Who should not drink alcohol even in small quantities?

It should not be consumed by pregnant women or those who may be pregnant, people with liver disease, some heart conditions, uncontrolled hypertension, alcohol use disorder, those who are taking incompatible medications, plan to drive, or cannot control the amount they drink.

What if I want to reduce my alcohol consumption?

Start by calculating the actual number of standard doses, determine alcohol-free days, reduce portions, do not drink alone “to sleep” or “for stress”, replace the ritual with a non-alcoholic drink and consult a doctor if it is difficult to control the amount.