Is any amount of alcohol safe?

For years, moderate drinking was thought to offer some health benefits. A daily glass of red wine is even considered a hallmark of the Mediterranean diet, believed to promote heart health and longevity. But newer research has challenged that thinking, prompting experts to take a closer look at the risks of alcohol, even in small amounts. 

A shift in the science 

In a January 2023 news release, the World Health Organization stated, “When it comes to alcohol consumption, there is no safe amount that does not affect health.” This reflects a growing body of evidence linking alcohol to a range of health issues, such as: 

• High blood pressure
• Liver disease
• Memory problems
• Several types of cancer 

According to a January 2025 U.S. surgeon general’s advisory, just one alcoholic drink per day could raise the risk of certain cancers. The National Cancer Institute reports that moderate drinking can increase the risk of breast, colorectal, and esophageal cancers. 

While guidelines in the past often made room for “moderate” use, today’s experts are reconsidering what that really means, especially for older adults.  

The current Dietary Guidelines for Americans defines moderate drinking as two drinks or fewer a day for men, one or fewer for women. A standard drink is equivalent to: 

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of distilled spirits, such as vodka of whiskey 

Why alcohol affects older adults differently 

As we age, our bodies process alcohol more slowly. That means alcohol stays in the bloodstream longer, amplifying its effects. According to the National Institute on Aging, some older adults report feeling the effects of alcohol more strongly, even when drinking the same amount as before. Even small amounts of alcohol can lead to drowsiness, dizziness, and slower reaction times — all of which increase the risk of falls and injuries. 

Alcohol can also interact with many medications commonly prescribed to older adults, like blood pressure pills and pain medications, according to the National Institute on Alcohol Abuse and Alcoholism. This combination can potentially worsen side effects or make the medication less effective. 

Rethinking your relationship with alcohol 

If you’ve been drinking occasionally or moderately for years, this updated research may give you pause. The good news: cutting back, even just a little, can make a difference. 

According to the Centers for Disease Control and Prevention, drinking less, regardless of how much you currently drink, can lead to health improvements in: 

• Blood pressure
• Liver function
• Mental clarity and focus
• Sleep quality 

If you’ve been raising a glass in the name of heart health or relaxation, now might be a good time to check in with your doctor. They can help you make sense of what the latest research means for you based on your personal and family health history, as well as how much and how often you drink. 

If you do decide to cut back, consider trying these two strategies from the National Institute on Alcohol Abuse and Alcoholism’s Rethinking Drinking program: 

• Try alcohol-free days. Set one or more days a week to skip drinking, or challenge yourself to a month off.
• Explore nonalcoholic options. Nonalcoholic beers, mocktails made with low-sugar juices, and fizzy waters can help ease the transition away from alcohol. 

Dr. Ramos says: Not sure how alcohol affects you? Consider keeping a log to track how much you drink and how you feel afterward. 

When it’s time to ask for help 

The term “alcohol use disorder” (AUD) is used by health professionals to describe unhealthy drinking habits. It’s a medical condition that ranges from mild to severe and is based on how alcohol affects your life, not just how much you drink. If you suspect drinking is interfering with your health, relationships, or daily functioning, reach out to your doctor or visit samhsa.gov for confidential support. 

The bottom line 

Even small amounts of alcohol may carry more risk than once thought, especially for older adults. Talk to your doctor if you’re concerned about your drinking habits or have any questions about the health effects of alcohol.