Red wine isn’t good for your health, despite its reputation. It contains plant compounds such as resveratrol and polyphenols, but in amounts far too small to outweigh the harm from alcohol, which causes several cancers, liver disease and high blood pressure. The World Health Organization states that no level of alcohol consumption is safe for our health. Older research suggested that moderate drinkers lived longer, but a 2023 meta-analysis of 107 studies found that, once flaws in earlier research were accounted for, low-volume drinking wasn’t linked with a lower risk of death. If you enjoy red wine, drinking less is better, and there’s no health reason to start.
Where did the “red wine is healthy” idea come from?
The idea grew from the “French paradox”: the observation that people in France had relatively low rates of heart disease despite diets high in saturated fat, which some attributed to red wine. Later, many long-term comparisons found that moderate drinkers had lower rates of heart disease and death than non-drinkers.
The problem is that non-drinkers in these comparisons often included people who had stopped drinking because of illness, and moderate drinkers tended to be wealthier and healthier in other ways. When the 2023 meta-analysis adjusted for these biases, the apparent benefit of light drinking disappeared, while risks rose with heavier drinking.
What’s in red wine?
- Alcohol: a 175 ml glass of 13% wine contains about 2.3 units of alcohol.
- Polyphenols, including resveratrol, flavonoids and tannins, from grape skins and seeds.
- Calories: around 160 for a 175 ml glass, mostly from alcohol. Our guide to calories in alcohol compares drinks.
- Sugar: dry red wines contain very little; sweet and fortified wines contain more.
What about resveratrol?
Resveratrol has interesting effects in laboratory and animal experiments, but red wine contains very little of it, often less than a few milligrams per liter, far below the doses used in those experiments. You’d have to drink a harmful amount of wine to get a meaningful dose. The same polyphenols are found in grapes, berries, peanuts and dark chocolate, without the alcohol. Our article on whether grapes are healthy covers this.
The risks of alcohol
- Cancer: Cancer Research UK explains that alcohol causes seven types of cancer, including breast, bowel, liver, mouth and throat cancers. The risk starts at low levels and rises with the amount you drink.
- Liver disease, including fatty liver and cirrhosis.
- High blood pressure and heart rhythm problems, such as atrial fibrillation.
- Weight gain, as alcohol adds calories and lowers inhibitions around food.
- Poor sleep and mood.
- Interactions with many medicines.
- Pregnancy: the NHS advises not drinking at all if you’re pregnant or trying to conceive.
How much is too much?
The NHS advises not regularly drinking more than 14 units a week, which is about six 175 ml glasses of 13% wine, spread over three or more days with several alcohol-free days. That’s a limit to reduce risk, not a safe or recommended amount.
| Drink | Units (approx.) |
|---|---|
| Small glass (125 ml) of 13% red wine | 1.6 |
| Standard glass (175 ml) of 13% red wine | 2.3 |
| Large glass (250 ml) of 13% red wine | 3.3 |
| Bottle (750 ml) of 13% red wine | 9.8 |
Alcohol and the heart
Heavy drinking raises blood pressure, weakens the heart muscle and increases the risk of stroke and an irregular heartbeat called atrial fibrillation. Even moderate drinking raises blood pressure in many people. Cutting down often lowers blood pressure within weeks. If you have high blood pressure, heart failure or an irregular heartbeat, ask your doctor how much, if any, alcohol is safe for you.
Alcohol and sleep
A glass of wine may help you fall asleep, but alcohol disrupts sleep later in the night, reducing deep and dreaming sleep and causing more waking. That can leave you more tired the next day. Our guide to foods for sleep has better options.
Healthier ways to get the same benefits
Many of the things people hope to get from red wine come more reliably from other choices:
- Polyphenols: eat berries, grapes, apples, onions, tea, cocoa and plenty of vegetables. Our guide to eating the rainbow explains why color matters.
- Heart health: a Mediterranean-style diet with olive oil, vegetables, beans, whole grains, nuts and fish. Our Mediterranean diet for beginners guide shows how.
- Relaxation: a walk, a warm bath, time with friends, or an alcohol-free drink. Our guide to alcohol-free drinks has options.
If you choose to drink
- Keep within 14 units a week, and have several alcohol-free days.
- Choose smaller glasses and lower-strength wines.
- Drink with food and alternate with water.
- Avoid binge drinking, which is particularly harmful.
Common questions
Is one glass of red wine a day good for your heart?
The best current evidence suggests it doesn’t lower your risk of death, and even small amounts of alcohol increase the risk of some cancers. There are better ways to protect your heart.
Is red wine better than white wine or beer?
Red wine has more polyphenols than white wine, but the alcohol is what matters most for health, and it’s the same alcohol in every drink.
Is alcohol-free red wine healthy?
It keeps some of the polyphenols with far less alcohol and fewer calories, though some brands add sugar. It’s a better choice than regular wine if you enjoy the taste.
Does red wine help digestion?
There’s no good evidence that wine aids digestion, and alcohol can irritate the stomach and worsen heartburn. A walk after a meal is a better choice.
Can I drink red wine on medication?
Many medicines interact with alcohol, including some painkillers, antidepressants, sleeping tablets, blood thinners and diabetes medicines. Check the leaflet or ask your pharmacist.
Is it better to drink a little every day or more at weekends?
Spreading drinks over the week and having several alcohol-free days is less harmful than drinking a lot in one session. Binge drinking, such as having six or more units in one go, raises the risk of accidents, injuries and heart rhythm problems.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
