Wine contains beneficial plant compounds called antioxidants that may reduce inflammation and support heart health—setting it apart from hard liquors. However, drinking too much wine, or any type of alcohol, can have the opposite effect.
Compared to spirits like vodka or whiskey, wine and beer generally offer more anti-inflammatory benefits. They contain plant compounds called phenols, which act as antioxidants and help protect cells from damage.
Red wine tends to have higher levels of antioxidants, especially resveratrol, which is known for its anti-inflammatory and heart-protective effects.
Potential benefits of moderate wine intake include:
- Heart health: Supports healthy cholesterol levels and blood circulation
- Gut health: Helps maintain a balanced gut microbiome
- Lower inflammation: Provides antioxidants that help reduce inflammatory responses
As your liver breaks down alcohol, it forms toxic byproducts like acetaldehyde, which can damage cells and increase oxidative stress. Oxidative stress occurs when there is an imbalance of free radicals (unstable molecules) and the antioxidants that help neutralize them. Over time, this can lead to chronic inflammation and cell and tissue damage.
Chronic alcohol consumption can also change the balance of bacteria that live in your gut. This shift allows harmful bacteria to grow and weakens your gut barrier, allowing toxins like lipopolysaccharides (LPS) to enter the bloodstream. This leads to body-wide inflammation that affects your liver, gut, brain, and heart.
Chronic inflammation is associated with several chronic diseases, including:
The Dietary Guidelines for Americans define alcohol moderation as up to one drink per day for women and up to two for men. One drink equals about 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of distilled spirits.
To lower your inflammation risk while drinking, it’s best to stay within the recommended intake. Other tips to help reduce inflammation when drinking include:
- Follow an anti-inflammatory diet rich in fruits, vegetables, whole grains, and omega-3 fats
- Exercise regularly
- Manage stress through activities like yoga, meditation, or deep breathing
- Stay hydrated
- Take alcohol-free days each week
- Avoid smoking
- Maintain a moderate weight
Certain people should avoid alcohol completely, including those who:
- Are pregnant
- Take medications that interact with alcohol
- Have conditions worsened by inflammation or alcohol use, such as IBD, pancreatitis, or liver disease
- Are in recovery from alcohol use disorder (AUD)
If you enjoy wine, moderation is key. To protect your health and reduce inflammation:
- Keep your intake within the recommended limits and know what counts as a standard drink
- Prioritize a balanced, anti-inflammatory eating pattern
- Stay active and manage stress
Talk with your healthcare provider if you notice symptoms like fatigue, joint pain, or digestive issues after drinking.
