Is Wine Actually Good for You? The Truth About Health Benefits and Risks

Many people believe wine is a healthy alcoholic beverage. You might have poured a glass thinking it's good for your heart, or heard others praise its health benefits. But is wine truly beneficial? And if so, how much is too much?

In this article, we'll examine the proven health benefits of wine, the associated risks, and tips for drinking responsibly.

Is Red Wine Good for You? The Benefits of Red Wine

Most claims about wine's health benefits refer to red wine. Why? Red wine contains resveratrol, a natural antioxidant from red grape skins.

Antioxidants help your body fight free radicals—harmful molecules that can damage cells and lead to illnesses like diabetes, heart disease, cancer, and Alzheimer's.

Moderate red wine consumption may protect your brain, heart, and body. Studies link moderate intake to reduced risk of:

• Cardiovascular disease
• Atherosclerosis
• High blood pressure
• Certain cancers (colon, prostate, ovarian, etc.)
• Type 2 diabetes
• Dementia and depression

Resveratrol specifically fights inflammation and blood clotting, and may reduce heart disease and cancer risk. Recent research also suggests red wine supports healthy gut bacteria.

Moderation is key: That means one 5-ounce glass daily for women and up to two for men. Overindulging introduces health risks.

What Are the Health Risks of Drinking Wine?

Only small to moderate amounts of red wine may offer benefits. Excessive drinking increases health risks, including:

• Liver damage: Can lead to fatty liver, alcoholic hepatitis, or cirrhosis.
• Pancreatitis: 70–80% of chronic pancreatitis cases stem from alcohol abuse.
• Heart problems: Includes atrial fibrillation, high blood pressure, and cardiomyopathy.
• Diabetes: Heavy drinking reduces insulin sensitivity and increases obesity risk.
• Gastrointestinal issues: Such as alcoholic gastritis.
• Gout: Even one drink can trigger this painful joint condition.
• Cancer: Increased risk of mouth, throat, esophageal, liver, breast, and colorectal cancers.
• Mental health problems: Heavy drinking raises risks for depression, anxiety, and stress.

Alcohol affects nearly every aspect of health, so limiting or avoiding it is wise.

How Healthy Is Drinking Wine Every Day?

Benefits only apply with moderate intake: one glass daily for women, two for men, with 1–2 alcohol-free days per week.

Remember, it's the antioxidants—not the wine itself—that are beneficial. You can get resveratrol from foods like grapes, berries, pomegranates, apples, spinach, and dark chocolate.

Getting antioxidants from whole foods is safer and healthier than drinking wine.

7 Tips for Drinking Wine in Moderation

If you choose to drink, follow these tips for healthier habits:

• Count your drinks: Track intake using a phone notepad or the Quitemate app’s drink tracker. Set a limit beforehand.
• Sip slowly: Savor the flavor. Practice mindful drinking to enjoy the experience without overdoing it.
• Don’t mix wine with other alcohol: Stick to one type to avoid rapid intoxication.
• Alternate with water: Stay hydrated and reduce hangover risk by drinking water between glasses.
• Opt for Pinot Noir: It has the highest resveratrol content. Merlot, Cabernet Sauvignon, and Malbec are also good choices.
• Choose low-carb wines: Look for dry options like Cabernet Sauvignon, Chardonnay, or Brut Nature wines.
• Eat while drinking: Pair wine with healthy snacks like nuts, whole-grain crackers, or fresh vegetables to slow alcohol absorption.

Even with moderation, reducing or eliminating alcohol offers the greatest physical and mental health benefits.

The Bottom Line

Small amounts of red wine may lower risks of heart disease, high blood pressure, and certain cancers due to antioxidants like resveratrol. However, regular or heavy drinking increases risks of liver disease, pancreatitis, gout, depression, and more.

Wine’s potential benefits don’t justify drinking. You’re better off getting antioxidants from food.

If you want to cut back on drinking, try Quitemate—a science-backed app that has helped millions reduce alcohol intake and improve their well-being.