Is Red Wine Good for You? Here’s What the Experts Say

For decades, a moderate amount of red wine, consumed with nutritious meals, has been touted as beneficial, especially for heart health. But lately, the tide seems to have turned, prompting controversy—and confusion—about whether red wine is good for you. We connected with health and food safety experts to find out what the current thinking is about the benefits of red wine.

Is Red Wine Good for You?

To better understand if red wine is a keeper in healthy eating regimens, or in terms of alcohol consumption, some perspective is needed. 

Mediterranean diet: Red wine has long been considered an enhancement to the health benefits of the Mediterranean diet, which gained traction in the 1960s, stemming from research into the eating patterns of people in Mediterranean countries.

Integral to diets: The studies found that these populations, which consumed a diet rich in fruits, vegetables, nuts, whole grains, olive oil, with a little dairy, and a glass or two of red wine, balanced by daily activity and social interactions, showed a low rate of cholesterol and reduced risk of cardiovascular disease.

Current Findings

Some recent studies concur, reporting that light-to-moderate consumption of red wine with meals, distributed throughout a week, is connected to a decreased risk of cardiovascular disease and premature mortality.

Alcohol-free days: If you choose to drink, "it's still good to have a few days of no alcohol consumption a week," says Trevor Craig, food safety expert and senior technical director of engagement and consulting, Microbac Laboratories, Inc.

Skip or moderate: Still, many findings conclude that alcohol, including red wine, is an addictive substance that's better left off the table. "Current guidance is that a Mediterranean diet is heart-healthy without alcohol; if someone already drinks alcohol, it should be consumed only in moderation, and no one should start or increase intake for health," says Sandro Galea, MD, DrPH, Margaret C. Ryan Dean of the School of Public Health, Eugene S. and Constance Kahn Distinguished Professor in Public Health, Vice Provost for Interdisciplinary Initiatives, Washington University in St Louis,

Health risks: "Any alcohol raises cancer risk, and the heart benefits once suggested by observational studies are small, uncertain, and confounded," Dr Galea explains. And that's not all: Alcohol also increases the risk of high blood pressure and atrial fibrillation, says Lena Beal, MS, RDN, LD, CCTD, cardiovascular dietician and spokesperson for the Academy of Nutrition and Dietetics.

Complex Topic

Age, sex, and drinking patterns can also determine its impact. Some studies have found that alcohol is especially harmful to those under the age of 35. There are also health concerns with alcohol consumption in high volumes, Craig says. Heavy drinking, as the CDC reports, can be deadly.

A Glass—or None

These concerns are enough to give any drinker, occasional or moderate, pause. In fact, in 2023, the World Health Organization published a statement, declaring that there's no safe amount of alcohol that does not affect health. "The safest level for cancer risk is none," Beal says.

Serving Size

If you do uncork that bottle of Burgundy, keep an eye on the pour, and don't push your limits.

Moderation: A U.S. standard drink, Beal says, equals five ounces of wine (12 percent alcohol by volume, or ABV). "Evidence-based limits: up to one drink/day for women, up to two for men (not cumulative; no 'saving up' for the weekend)."

Over the top: The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines binge drinking as four or more drinks for women in about two hours; and five or more for men, while heavy drinking for women corresponds to four or more drinks on any day, and eight or more over a week, and for men, five or more a day, and 15 over a week.

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What About Resveratrol?

The 'French Paradox' has also amplified red wine's association with health. The term, coined in 1992, was based on data that French people, despite consuming a high-fat diet, displayed the lowest mortality rate from cardiovascular disease, partially due to their red wine intake.

The observation prompted studies into resveratrol, a polyphenol with antioxidant and anti-inflammatory properties, which is found in grape skins, wine, chocolate, peanuts, pomegranates, and some berries. Some research suggests that resveratrol may help prevent diseases, but there’s not enough solid research yet to confirm its benefits or how it works in the body.

Red or white: "Red wine typically has a higher concentration of the chemicals that are associated with the health benefits due to how it's made, versus how white wine is made," Craig says. Red wine, fermented with its skins and seeds, has more resveratrol than white wine, which isn't usually fermented with skins—but the amount per glass is tiny, Beal says. "Resveratrol is a plant compound, not a magic pill in a glass," she says.

Little Advantage

"Wine contains very little resveratrol (typically ~0.1–2 mg per 1000 mL); human trials that test effects generally use hundreds of milligrams per day, far above what wine provides," Dr. Galea adds. "Any theoretical polyphenol advantage is outweighed by alcohol's risks."

Other Resveratrol Sources

There are better sources of resveratrol, without the risk of alcohol consumption, Craig notes. "For heart-healthy polyphenols, prioritize non-alcohol sources: grapes/berries, colorful produce, tea, cocoa, and even dealcoholized red wine," Beal says. Clinical studies, she adds, show that dealcoholized red wine lowered blood pressure, pointing to polyphenols, not alcohol, as the driver of this benefit.

Good Cholesterol

Red wine has also been cited as beneficial for raising your good cholesterol (high-density lipoprotein or HDL cholesterol) while the resveratrol may help decrease bad cholesterol (low-density lipoprotein or LDL cholesterol), but Beal says the benefits are minute.

HDL: "Alcohol may bump HDL slightly, but that doesn't translate into protection from heart disease," she says. 

LDL: The effects on LDL, she adds, are minimal to none. “More recent genetic and cohort studies show higher alcohol intake raises heart disease risk overall."

Pass or Pour

Should you lose the booze, opting for non-alcoholic wines or sparkling water with bitters, or rein in your intake? If you choose to drink, keep it modest, stay within limits—and don't drink every day, says Beal.