Is One Glass of Bourbon a Night Good for You?

November 25, 2025 •

3 min read

According to the National Institutes of Health, adults who consumed one to six portions of whiskey per week were found to be at a lower risk for dementia compared to non-drinkers and heavy drinkers. But does this mean one glass of bourbon a night is actually good for you, or is the reality more complex? We delve into the science to find out.

Quick Summary

This article examines the potential health effects of drinking one glass of bourbon nightly. It weighs purported benefits like antioxidant content against significant health risks associated with regular alcohol consumption, emphasizing moderation and individual health factors.

Key Points

Moderate vs. Daily: The key distinction is between moderate, infrequent drinking and a daily habit. A single glass daily can still increase long-term health risks.
Antioxidant Benefit vs. Alcohol Risk: Bourbon contains antioxidants like ellagic acid, but these minor benefits are outweighed by the potential carcinogenic effects and liver damage caused by consistent alcohol intake.
Focus on Overall Health: Safer and more effective alternatives exist for the perceived benefits of bourbon, including stress relief (meditation, exercise) and antioxidant intake (fruits, vegetables).
Liver Health Concern: Daily alcohol consumption places a consistent strain on the liver, increasing the risk of fatty liver disease and cirrhosis over time.
Dependency Risk: A nightly habit, even a small one, can create dependency. For individuals with a family or personal history of alcohol problems, regular consumption is particularly risky.
Informed Choice is Best: Weighing the minimal, unproven benefits against the significant, well-documented risks is crucial for making a truly informed decision about your health.

The Allure of a Nightly Dram

For many, a glass of bourbon at the end of a long day is a cherished ritual—a way to unwind and de-stress. The perception that moderate alcohol consumption, particularly whiskey, might offer health benefits has been around for some time, fueled by studies suggesting positive links with heart health and cognitive function. However, separating the myths from the facts is crucial, as the "health benefits" of alcohol often come with a significant asterisk: moderation is key, and the potential risks must always be considered.

Potential Benefits of Moderate Bourbon Consumption

Studies have identified several potential upsides to moderate whiskey consumption, which, as a type of whiskey, applies to bourbon. These benefits are often attributed to the presence of ellagic acid, a potent antioxidant that forms as the spirit ages in wooden barrels.

Cardiovascular Health: Moderate intake has been linked to a decreased risk of heart disease. It may increase 'good' (HDL) cholesterol and has anti-clotting properties.
Cognitive Function: Some research suggests moderate alcohol consumption may be linked to a lower risk of developing dementia.
Antioxidant Properties: The ellagic acid in bourbon is an antioxidant.
Stress Reduction: The sedative effects of alcohol can temporarily help calm nerves.

The Significant Risks of Daily Alcohol Intake

While potential benefits exist, they are often overshadowed by the well-documented risks associated with regular alcohol consumption, even in moderate amounts.

Liver Health Daily alcohol consumption strains the liver, potentially leading to fatty liver disease, alcoholic hepatitis, and cirrhosis over time.

Other Health Risks Regular drinking can impact numerous other bodily systems:

Cancer: Increased risk of several cancers, including oral, esophageal, liver, and breast cancer.
Immune System: Can weaken the immune system.
Sleep Disruption: Interferes with sleep quality.
Weight Gain: Around 97 calories per 1.5-ounce shot can contribute to weight gain.

Comparison Table: Moderate Bourbon vs. Alternative Antioxidant Sources


Feature	Moderate Bourbon Consumption (1 glass/night)	Alternative Sources (e.g., Berries, Tea)
Antioxidants	Contains ellagic acid, but with negative effects of alcohol.	Rich in various antioxidants with no added health risks.
Heart Health	Potential modest increase in HDL and anti-clotting effects, but also risks high blood pressure with regular use.	Regular exercise and a balanced diet significantly improve heart health without alcohol's risks.
Stress Relief	Sedative effect may temporarily reduce stress, but can lead to dependency.	Meditation, yoga, exercise, or spending time in nature are proven, healthy stress-relief methods.
Cognitive Function	Some studies show a link to lower dementia risk.	Mental stimulation, a healthy diet, and regular exercise are consistently linked to better cognitive health.
Long-Term Risk	Risks of liver damage, cancer, and addiction.	No inherent health risks; part of a balanced, healthy lifestyle.

Making an Informed Choice

The question of whether one glass of bourbon a night is 'good' for you is complex and depends on individual health. From a medical standpoint, any potential benefits from antioxidants are likely outweighed by the risks of consistent alcohol consumption. Each of the purported benefits—heart health, stress reduction, and cognitive protection—can be achieved more effectively and safely through other means.

Conclusion: Prioritize Overall Health, Not Just One Drink

Ultimately, while a single glass of bourbon may offer relaxation, it is not a health tonic. Any potential benefits are minimal and come with alcohol-related risks, including liver damage, increased cancer risk, and dependency. A healthier approach is to find stress-relief in non-alcoholic activities and obtain antioxidants from a nutrient-rich diet. View bourbon as an occasional indulgence, not a daily health supplement, and drink responsibly.

The Takeaway

For those who choose to drink, keeping it in true moderation (e.g., one to six drinks per week) and avoiding daily habits is safer. For anyone with existing health issues or a history of alcohol dependency, abstinence is most responsible. Prioritize overall well-being with a full understanding of the facts.

Disclaimer: This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare provider for questions regarding alcohol consumption and your personal health.

Sources

boguesounddistillery.com
northwestspirits.com
gobourbon.com
youtube.com
redandwhiteshops.com
riahealth.com
WebMD
Medical News Today

Frequently Asked Questions

For men, one to two drinks per day is often considered moderate, while for women, it's one drink per day. A standard serving of bourbon is 1.5 ounces, or one shot. Therefore, for most, one shot a day falls within the moderate range, though some health experts argue the safest amount is none at all.

Some studies have suggested a link between moderate alcohol consumption and improved heart health, primarily by raising 'good' HDL cholesterol. However, this is not a recommendation for daily drinking, as regular alcohol use also carries risks, including high blood pressure, and many experts believe the benefits don't outweigh the risks.

Yes, drinking bourbon nightly can contribute to weight gain. A standard 1.5-ounce serving contains nearly 100 calories. Consuming this daily adds a significant number of calories over time, especially if mixed with sugary beverages.

The liver processes alcohol. Daily consumption, even of a single glass, puts a consistent strain on the liver, which over time can lead to fatty liver disease and, with heavier drinking, alcoholic hepatitis and cirrhosis.

While bourbon does contain the antioxidant ellagic acid, the amount is relatively low. Any potential antioxidant benefits are likely to be offset by the negative health consequences of the alcohol itself. The overall health risk from consuming alcohol regularly is a much greater factor.

The primary health risks of alcoholic beverages come from the ethanol content, not the type of alcohol. While bourbon has no fat or carbs, and is gluten-free after distillation, the risks associated with daily alcohol consumption are consistent across different spirits.

Many health experts would suggest that having drinks less frequently is healthier than daily consumption, even if the total weekly amount is the same. Daily consumption can increase the risk of dependency and puts a constant strain on the liver. The interval between drinking sessions is often more important than the overall quantity.

While alcohol has a sedative effect that might help you fall asleep initially, it disrupts your overall sleep quality. It can lead to fragmented sleep and worsen conditions like sleep apnea, making it a poor choice for nightly sleep aid.