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If coffee is the worker’s fuel for the fast and frenetic pace of modern life in the digital age, alcohol is the opiate of the masses. 

Most people use coffee or tea to wake up the brain and alcohol to switch off daily feelings of stress and anxiety. But what are these habits doing to brain health? How much is too much, or too little? Are there other ways to unwind after a hectic day that can benefit the brain?

Alcohol – The Friendly Neurotoxin?

Alcohol is a neurotoxin that impairs cognition. That is the simple fact we often forget. Once the liver’s capacity to detoxify is exceeded, it is precisely this neurotoxic effect that creates the ‘drunk’ feeling – starting with reduced inhibitions, the onset of memory loss, (which some may consider useful after a stressful day), and slurred speech. These effects are due to cognitive impairment, rather than relaxation – hence the warning: ‘not safe to drive’.

Stress Relief – at a Cost

The short-term upside of alcohol is its ability to suppress adrenal stress hormones – key accelerators of brain ageing, particularly when the stress switch is stuck in the ‘on’ position. That background hum of stress and anxiety, pending doom or checking for problems, is a hallmark of life in the 2020s, with hourly news cycles cranking up reasons for gloom and fear. In this context, a drink may feel like a welcome antidote, offering temporary relief by dampening stress.

Alcohol also boosts GABA, a calming neurotransmitter which temporarily switches off adrenaline. This is why one drink can feel like relief – but the effect fades quickly and excessive drinking leads to GABA receptor downregulation, increasing anxiety the next day and impairing sleep quality – especially during the deep and REM phases. These two phases are vital for full brain recovery. As a result, one wakes up less cognitively alert, less energised and more likely to feel anxious or to react stressfully.

Alcohol – like all toxic drugs – is what Oscar Ichazo called a ‘door of compensation:  temporary escape we reach for when psychic tension runs too high. While it offers short-term reprieve, it ultimately drains vital energy.
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More on GABA

GABA is made from two amino acids – taurine and glutamine – and is promoted by theanine. These three amino acids are often included in supplemental ‘chill’ formulas. There are also herbs, which in combination, help to promote GABA. This effect is harnessed in some non-alcoholic drinks like SENTIA drinks called ‘GABA spirits’. These are non-alcoholic yet potentially calming and de-stressing, offering a viable alternative to alcohol.  

However, alcohol is not just ‘alcohol’ and its appeal isn’t only due to GABA promotion. Red wine, for example, is rich in polyphenols, which have real benefits for the brain. However, unless it is organic, it often contains sulphites and other chemicals added. Additionally, some individuals – particularly those who drink often – can develop sensitivity to alcohol or to a component such as yeast, triggering further inflammation in both the gut and the brain.

How Much Alcohol is Too Much?

Alcohol is, of course, addictive –  and it can become so very quickly, even in small amounts. There are two ends to this spectrum. At the extreme, more than 10,000 people under the age of 35 die each year from alcohol poisoning – literally from a single binge. It can be compared to a heroin addict who quits and then relapses, taking the same dose they had previously built tolerance to. Tragically, this was the case for Amy Winehouse, who died after one evening of excess following a period of sobriety.

But what about the other end of the spectrum – modest drinking? And does the type of drink make a difference? Let’s look at the evidence. 

Since Alzheimer’s dementia, which accounts for two-thirds of dementia, is diagnosed through both brain shrinkage and cognitive decline, let’s look at the effects of alcohol at various doses on both brain shrinkage and cognitive decline, the most severe consequence being an increased risk of a dementia diagnosis later in life.

A study of 36,678 MRI scans from UK Biobank found that consuming more than one unit of alcohol per day is associated with steadily decreasing white and grey matter in the brain. (5)  A unit is a small glass of wine, half a pint of beer or a single shot of spirits. 

A comprehensive study in the British Medical Journal in 2018, which followed more than  9,000 people over 23 years, found that both abstinence and drinking more than 14 units of alcohol a week, which is equivalent to a medium glass of wine (2.3 units) every day,  increased risk by 40%. (6) This is illustrated in the graph below.

You will notice that the brain shrinking effect is more pronounced in women than men, and those drinking 3 to 4 units, the equivalent of a large 250 ml of wine, show four times as much brain shrinkage as those drinking one small glass. Half a bottle a night, which is more than 4 units,  is associated with nearly eight times the loss of brain volume (7). That’s a high price to pay. 

Two other large studies last year showed something similar. A Chinese analysis of UK Biobank data involving 314,000 drinkers found that the more a person drank, the higher their risk. Once again, the effect was more pronounced in women than in men. or women, the lowest risk was observed  at around 8 units a week (roughly the equivalent of a bottle of wine), with risk actually lower than in those who drank less. Overall, the lowest risk was in those consuming 11.9 units a week, or about 1.7 units a day. (8)

Red Wine – Poison or Polyphenol Powerhouse?

On the positive side, research shows that a 125 ml glass of red wine a day may actually reduce dementia risk more than abstinence.^. Another study reported that the lowest risk for dementia was among those consuming about 2 units a day – the equivalent of  a small to medium glass of wine. (9)

Red wine in particular may be beneficial because of its higher levels of polyphenols. Red wine, chocolate, and tea are all rich in a polyphenol called epicatechin. 

Jeremy Spencer, a scientific advisor to Food for the Brain and Professor of Nutritional Biochemistry and Medicine at the University of Reading, has shown that polyphenol-rich plants improve blood flow in specific regions of the brain that are associated with attention, decision-making, impulse control, and emotion, improving overall ‘executive’ function. (10) What’s more, the level of flavanols in your bloodstream predicts your memory performance. 

In the COSMOS study, the greatest benefit from increased flavanol intake was observed in those with the lowest dietary intake. Improvements were particularly noted in aspects of memory linked to the hippocampus – the brain’s central memory hub and the region most affected in Alzheimer’s disease (11). More recent research into cocoa, a rich natural source of flavanols – has also shown cognitive improvements, likely due to enhanced circulation (12). These findings were reinforced in a follow-up COSMOS trial involving more than 20,000 participants, who took a flavanol-rich cacao extract or placebo daily for five years (13).

Mitigating the Damage: Supplements for Protection

Quercetin (found in red onions), glutamine and vitamin C, support liver detoxification, helping to prevent hangover symptoms. (14)
Curcumin (especially water soluble Theracumin), reduces acetaldehyde by about a third, compared with drinking mineral water, thus easing hangover headaches.(15)  It has also recently been shown to protect the liver and reduce the risk of fatty liver disease.(16)
Glutathione – Alcohol-induced liver damage, fatty liver disease and reduced cognitive function are associated with a lower level of glutathione – an ideal level is around 1,000, though levels should certainly be above 500. 

Not sure what your glutathione levels are? Test your antioxidant levels accurately from home with a single Glutathione test or as part of our DRIfT 5-in-1  blood test

The Final Pour…

Alcohol may quiet stress in the moment, but in the long term it dulls cognition, shrinks the brain, and disrupts sleep. 

The good news is that with the right habits and smarter choices, from regular exercise to alcohol-free days, you can unwind without trading clarity for comfort.

Our Advice: Smarter Drinking Hacks

Limit yourself to a maximum of one small glass of red wine daily (about 125 ml) – but ideally avoid drinking every day.
Stay under 14 units per week  to reduce cognitive risk.
Hydrate: drink one glass of water for every alcoholic beverage.
Exercise at the end of the day is a great way to de‑stress and promote sleep if you usually turn to alcohol for this purpose. 
Practise intermittent drinking: take longer alcohol-free breaks – weeks or months- to improve sleep, mood, and liver function
Avoid sugary drinks: they put extra strain on the liver. Choose dry wines, low-carb beers and skip sugary mixers like tonic and juice. Opt for ‘brut’ champagne. 
Eat polyphenols: pair wine with olives, blueberries, and dark chocolate for added brain protection..

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