How much red wine a night is healthy?

October 30, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), moderate drinking for women means no more than one drink per day, and for men, no more than two. This provides a clear framework for answering the common question: "how much red wine a night is healthy?".

Quick Summary

The health benefits of red wine are linked to moderate intake, particularly its polyphenol antioxidants like resveratrol. However, the evidence is not conclusive and studies show conflicting results. Risks like increased cancer risk and liver damage increase with excessive consumption, and many benefits can be gained from a healthy diet without alcohol. The safest approach is moderation for those who already drink, not starting for health reasons.

Key Points

Moderate Intake Defined: U.S. health guidelines recommend up to one 5-ounce glass of red wine daily for women and up to two for men.
Resveratrol is Not a Miracle Cure: The polyphenol resveratrol in red wine has antioxidant and anti-inflammatory properties, but studies are mixed, and you would need to drink an unrealistic amount for a therapeutic dose.
Risks Outweigh Potential Benefits for Non-Drinkers: Health experts do not advise starting to drink wine for its health benefits, as the potential risks of alcohol consumption are well-documented.
Moderate Drinking Still Has Risks: Even within moderate guidelines, alcohol intake is linked to increased risks of certain cancers, liver damage, and sleep disruption.
Alternative Antioxidant Sources Exist: You can get the same antioxidants found in red wine from healthier, non-alcoholic sources like whole grapes, berries, and supplements.
Mindful Consumption is Key: For those who already drink, consuming red wine in moderation and taking alcohol-free days is the safest approach, along with being aware of individual health factors.

Understanding Moderate Consumption

The concept of "moderate drinking" is crucial for anyone considering how much red wine to drink nightly. Guidelines from health organizations define a standard drink and set limits to minimize risks. A standard drink of red wine is typically considered to be 5 ounces (150 ml). For women, this means a daily limit of one 5-ounce glass, while for men, the limit is up to two 5-ounce glasses per day. These guidelines apply to total alcohol intake, not just wine, and many experts recommend including at least one or two alcohol-free days per week.

The Role of Antioxidants: Resveratrol and Beyond

One of the most discussed health benefits of red wine is its high antioxidant content, primarily from polyphenols like resveratrol found in grape skins. Red wine production, which involves longer contact with grape skins than white wine, results in higher polyphenol levels. These antioxidants have been studied for their potential to combat oxidative stress and inflammation, which are linked to various chronic diseases, including heart disease.

Potential Benefits Linked to Resveratrol:

Cardiovascular Health: Some research suggests resveratrol may protect the lining of blood vessels, reduce LDL ("bad") cholesterol, and prevent blood clots, though evidence is mixed and largely based on animal studies.
Brain Function: Moderate intake has been linked to a reduced risk of dementia and slower cognitive decline in older adults.
Anti-inflammatory Effects: The anti-inflammatory properties of polyphenols may help protect against conditions like heart disease and rheumatoid arthritis.
Gut Health: A 2019 study found that participants who drank red wine regularly had a more diverse and healthier gut microbiome.

Weighing the Risks Against the Benefits

While the potential upsides of moderate red wine consumption are often highlighted, it's vital to consider the considerable risks associated with alcohol. The World Health Organization (WHO) has stated that no amount of alcohol can be considered safe. Many observed benefits in drinkers may also be influenced by other lifestyle factors, such as diet and exercise, which often characterize populations that traditionally consume wine.

Risks of Excessive Alcohol Consumption

Increased Cancer Risk: Excessive and even moderate alcohol intake is linked to a higher risk of several cancers, including breast, liver, colon, and esophageal cancers. Alcohol is metabolized into acetaldehyde, a known carcinogen.
Liver Disease: Heavy and prolonged drinking is a primary cause of alcoholic liver disease and cirrhosis.
Heart Problems: While moderate intake has theoretical benefits, heavy drinking can damage the heart muscle, increase blood pressure, and lead to arrhythmias.
Sleep Disruption: A nightly glass of wine, while it might feel relaxing, can negatively impact sleep quality, particularly shortening REM sleep cycles.
Weight Gain: A nightly 5-ounce glass of red wine adds about 125 calories, which can lead to weight gain over time if not accounted for.
Alcohol Dependence: Regular consumption, even moderate, carries a risk of developing alcohol use disorder.

Alternative Sources of Antioxidants

If you don't already drink, it's not recommended to start for the potential health benefits of red wine. The same powerful antioxidants can be obtained from other, healthier sources without the associated risks of alcohol.

Comparison: Red Wine vs. Non-Alcoholic Antioxidant Sources


Feature	Red Wine (Moderate Intake)	Whole Grapes / Berries / Supplements
Antioxidant Source	Polyphenols (Resveratrol, Flavonoids) from grape skins	Polyphenols from whole fruit, leaves, and nuts
Cardiovascular Effects	Potential increase in "good" HDL cholesterol, reduced blood clotting; evidence is conflicting and may be offset by risks	Proven benefits from antioxidant and fiber content; no associated alcohol risk
Inflammation	Potential anti-inflammatory effects from polyphenols	Strong anti-inflammatory effects without alcohol's negative impact
Health Risks	Increased cancer risk, liver damage, addiction potential with excessive use	Generally safe, no alcohol-related risks
Calorie Content	Approx. 125 calories per 5 oz glass	Low-calorie or calorie-free options like grape juice, with added fiber in whole fruit
Absorption	Resveratrol absorption can vary and may be low from wine	Easily absorbed and complemented by other nutrients in whole foods

Conclusion: Navigating the Evidence on Red Wine

Ultimately, whether a nightly glass of red wine is "healthy" is a complex issue with no single, definitive answer. The key takeaway is that moderation is essential, but even moderate intake carries risks that can be avoided entirely by abstaining. While red wine contains beneficial antioxidants, these are also available in many healthier, non-alcoholic foods like whole grapes, berries, and nuts. For those who do not currently drink, starting for health reasons is not advisable, as the benefits do not outweigh the known health risks of alcohol. For moderate drinkers who enjoy red wine, it can be part of a balanced lifestyle, but it's important to stick to the recommended guidelines (one glass for women, up to two for men) and to maintain awareness of alcohol's potential negative impacts on sleep, weight, and long-term health.

For additional information and guidance, consulting authoritative health sources is recommended, such as the National Institute on Alcohol Abuse and Alcoholism (NIAAA), which provides comprehensive resources on alcohol consumption and health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any health-related decisions regarding alcohol consumption. This is especially important if you have pre-existing health conditions, take medication, or are pregnant.

Frequently Asked Questions

For women, one 5-ounce glass of red wine a night is within U.S. moderate drinking guidelines. For men, up to two glasses is considered moderate. However, health organizations like the WHO state no amount of alcohol is completely safe, and even moderate intake carries some risks.

Potential benefits linked to moderate red wine consumption include improved heart health due to antioxidants like resveratrol, better gut microbiome diversity, and reduced risk of some age-related cognitive decline. However, many of these benefits are also linked to other lifestyle factors.

Some studies have shown that moderate red wine consumption is correlated with a lower risk of heart disease, primarily due to its antioxidant content. However, other studies show conflicting results, and excessive alcohol consumption directly harms the heart.

Drinking red wine nightly, especially in larger quantities, increases the risk of certain cancers, liver damage, alcohol dependency, and sleep disruption. The risks escalate with higher consumption levels.

Yes. The beneficial antioxidants found in red wine, like resveratrol, are also present in other foods such as whole grapes, blueberries, and peanuts. These foods provide antioxidants without the associated risks of alcohol.

A standard serving of red wine is 5 ounces (150 ml) with an alcohol content of about 12%. It's crucial to be mindful of pour sizes, as restaurant servings are often larger.

No. If you don't already drink, it is not recommended to start for health reasons. The potential benefits are often overstated and do not outweigh the risks associated with alcohol consumption. You can get similar or better health benefits from a balanced diet and regular exercise.