Is Alcohol Really Good for You? Let’s Clear the Air Once and for All

By: Marc Lobliner, IFBB Pro

We’ve all heard it: “A little alcohol is good for your heart.” “Wine is packed with antioxidants.” “Moderate drinking helps you live longer.” But is there any truth to these claims? Today, we’re going to tear down some of these ideas and get to the bottom of what the science really says. Spoiler alert: alcohol doesn’t have the health benefits some studies have claimed, and in fact, can be a risk factor for all kinds of health issues. But, let’s be real—if you enjoy a drink here and there, that doesn’t mean you’re doomed.

So, let’s dive into what recent research, like the study by Tim Stockwell and colleagues, reveals about alcohol, and why these supposed “benefits” of drinking may just be smoke and mirrors.

The Myth of Health Benefits from Alcohol: A Closer Look

We’ve been told for years that moderate alcohol consumption—usually defined as 1-2 drinks per day—can have health benefits. The typical line is that a little alcohol can help protect your heart, reduce stress, and maybe even help you live longer. But there’s a big problem with these claims: a lot of the studies that suggest these benefits aren’t as bulletproof as they appear.

In the study “Why Do Only Some Cohort Studies Find Health Benefits From Low-Volume Alcohol Use? A Systematic Review and Meta-Analysis of Study Characteristics That May Bias Mortality Risk Estimates,” Tim Stockwell and his team analyzed the findings of 107 different studies involving almost 5 million participants. Their goal was to see if some studies might be skewing the evidence in favor of low-volume drinking (1-2 drinks per day) by not accounting for certain critical factors.

Their findings? The studies with stronger methodologies—meaning those that separated out former or occasional drinkers and adjusted for confounding factors like age and smoking—showed no significant health benefits for low-volume drinkers compared to non-drinkers. In fact, low-volume drinkers had nearly the same risk of death as non-drinkers.

How the Studies Are Getting it Wrong

There are two big issues with many of the studies that claim alcohol is beneficial.

1. Mixing Former Drinkers with Non-Drinkers: Many studies lump former drinkers and people who occasionally drink in with those who completely abstain from alcohol. But here’s the thing: some former drinkers are abstaining because of health issues. When you add these individuals to the “non-drinking” group, it can skew results to make it look like abstainers are less healthy. Stockwell’s study shows that studies controlling for this variable found no real health benefit from moderate drinking.

2. Not Controlling for Other Lifestyle Factors: Smoking, socioeconomic status, diet, and exercise habits all play huge roles in our health. The Stockwell study found that when these factors were accounted for, the apparent health benefits of moderate drinking essentially disappeared. In other words, people with healthier lifestyles who also happen to drink moderately are often healthier despite their drinking, not because of it.

Alcohol and Heart Health: Fact or Fiction?

One of the biggest claims you hear is that alcohol is good for your heart, especially red wine. People often say this is because of antioxidants like resveratrol. But let’s be clear: you can get way more antioxidants from foods like blueberries, dark chocolate, and leafy greens without the added health risks of alcohol.

Alcohol is a toxin—it increases inflammation, blood pressure, and can lead to fat buildup in the liver. All of these effects counteract any supposed benefits. In fact, the Stockwell study and other recent research suggest that when lifestyle factors are properly accounted for, alcohol provides no cardiovascular benefit. So, if you’re drinking for “heart health,” you’re better off adding more veggies and healthy fats to your diet instead of that glass of wine.

Mental Health Risks: Alcohol Isn’t Helping There Either

Let’s talk mental health. Many people turn to alcohol to relax or unwind, and it’s easy to see why. Alcohol can have immediate effects that feel good—it can reduce social anxiety, make you feel more relaxed, and help you “forget” stress temporarily. But long-term, it’s a different story.

Alcohol is a depressant. While it may lower inhibitions and make you feel relaxed in the short term, it can worsen anxiety, depression, and disrupt sleep. Even small amounts of alcohol can interfere with your sleep quality, leading to a cycle of poor mental health and fatigue. If mental wellness is part of your health goals, cutting back on alcohol is one of the best things you can do.

Moderate Drinking and Cancer Risks: The Not-So-Fun Truth

We need to talk about cancer risks, too. Alcohol consumption, even at low levels, has been linked to an increased risk of various cancers, including mouth, throat, liver, and breast cancer. When you drink, your body breaks down alcohol into acetaldehyde, a toxic chemical that can damage DNA and proteins. Over time, this can contribute to cancer development.

A 2018 study by the American Society of Clinical Oncology went as far as to label alcohol as a "definite" carcinogen, which means it’s recognized as a substance that directly contributes to cancer risk. According to the Stockwell study, low-level drinking does not provide health benefits when you factor in these increased risks.

But What About the Social Benefits?

Look, I get it. Socializing often involves a drink or two, and for many people, alcohol is part of their lifestyle. Enjoying a glass of wine with friends, celebrating with a champagne toast, or unwinding with a beer after a long day—these are ingrained in our culture.

The good news? If you’re only having a couple of drinks per week, the risks are relatively low. Having a drink on a special occasion or enjoying a cocktail once in a while probably won’t harm you significantly if your overall lifestyle is healthy. But the idea that it’s beneficial? That’s just not backed by the science, especially when studies are done correctly.

How Much Alcohol Is “Safe”?

The truth is, there’s no amount of alcohol that’s entirely without risk. The safest amount of alcohol for your health is none, according to many studies, including Stockwell’s. However, a couple of drinks spread out over the week (not binge drinking) is unlikely to cause harm for most people.

If you choose to drink, here are some ways to minimize the risks:

1. Limit to 1-2 drinks per week: This keeps exposure low and minimizes the risk of long-term effects.
2. Stay Hydrated: Drinking water in between alcoholic beverages can help minimize the immediate effects and reduce dehydration.
3. Eat Before You Drink: Having food in your stomach can slow down alcohol absorption, which can reduce its immediate impact on your body.
4. Avoid Binge Drinking: Consuming multiple drinks in a short period is much riskier than spreading them out over time.
5. Choose Low-ABV Options: Drinks with a lower alcohol by volume (ABV) percentage will generally have less impact on your body, especially when consumed in moderation.

The Bottom Line

So, here it is: alcohol has no real health benefits. The idea that a little alcohol is “good for you” has been oversold, largely because of poorly designed studies that didn’t properly account for other factors. While a drink here and there probably won’t do much harm if you’re generally healthy, don’t fool yourself into thinking it’s helping you.

If you’re looking for ways to improve heart health, mental wellness, or longevity, there are much better options out there—like strength training, a balanced diet, and good sleep. Alcohol, at best, is a social indulgence that comes with risks.

The choice is yours, and if you enjoy the occasional drink, that’s okay. Just know that the science doesn’t support any “benefits” from alcohol. It’s a personal decision, but don’t count on alcohol to boost your health—focus on habits that truly make a difference.