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• Members of the U.S. Preventive Services Task Force say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults.
• They note the vitamin can be helpful for older adults with certain medical conditions like osteoporosis.
• There are some foods that provide a minimal amount of vitamin D, but the most effective way to obtain the nutrient is through sun exposure.

Vitamin D has many health benefits, but it doesn’t reduce the risk of falling and it doesn’t prevent bone fractures in older adults.

That’s the conclusion of a preliminary recommendation that members of the United States Preventive Services Task Force (USPSTF) released this week.

In their draft recommendation, USPSTF members said taking vitamin D supplements with or without calcium does not prevent falls or fractures in women who have gone through menopause or men 60 years and older.

Their recommendation applies to people who live at home. It does not apply to people in assisted living or nursing homes. Nor does it apply to people who take vitamin D or calcium supplements for medical reasons or people who have been diagnosed with osteoporosis.

“Preventing older adults from falling and breaking a bone is important to their ongoing health and independence,” said John Ruiz, Ph.D., a Task Force member and a professor of clinical psychology at the University of Arizona, in a press release.

“Unfortunately, when we reviewed the latest evidence, we found that taking vitamin D with or without calcium does not prevent falls or fractures in older adults, so we recommend against these supplements for people who are not taking them for other medical reasons.”

The Task Force is accepting public comments on the draft report until January 21. The new recommendation is an update from a 2018 report that recommended daily vitamin D supplement for women.

Rethinking vitamin D for fracture risk

Experts not affiliated with the report say there is important information to glean from the Task Force’s new draft recommendation.

“We know that vitamin D deficiency and low calcium diet increases the risk of bone fragility and fractures,” said Edward Hsiao, MD, a professor at the University of California San Francisco as well as the director of the UCSF Metabolic Bone Clinic and the UCSF Endocrine T32 Program.

“We also know that vitamin D supplementation and calcium supplementation, in the setting of bone fragility or vitamin D deficiency, are important for maintaining and improving bone health,” Hsiao told Healthline. “This is even more important if the patient is on treatment for osteoporosis, since these are key substrates for building back bone – and so those medications won’t work well in the absence of these supplements.”

“These guidelines are in line with the recently published guidelines from the Endocrine Society of which I was a part,” added Daniel Bikle, MD, a professor of medicine and dermatology at UCSF.

“Basically, they are for healthy individuals. We are not talking about those with suspected vitamin D deficiency such as those with nutritional deficiencies, osteoporosis, [or] malabsorption,” he told Healthline.

What are the benefits and side effects of vitamin D?

The Task Force members pointed out there are a number of reasons for obtaining a sufficient amount of vitamin D.

Vitamin D is a fat-soluble vitamin that promotes calcium absorption, a process that can help keep bones and muscles strong. It also can play a role in supporting the immune system.

In past studies, researchers have said that low vitamin D levels can contribute to joint pain. Other research has indicated that low vitamin D levels can be a cause of chronic inflammation.

In addition, some research has reported that vitamin D can help reduce the risk of heart disease as well as reduce the risk of severe illnesses such as the flu and COVID-19.

However, excessive amounts of vitamin D can cause stomach discomfort or kidney problems.

“There are a multitude of effects of vitamin D on the body,” said Wendolyn Gozansky, MD, a geriatrician and vice president and chief quality officer at Kaiser Permanente.

“I tell my patients to think about vitamin D as a hormone,” she told Healthline. “It has impacts on muscle, bone, and immune cells and gets metabolized by the liver and kidney. A main function of vitamin D is calcium absorption so, it helps keep your heart, muscles, and bones functioning normally. While taking vitamin D supplements may not prevent falls and fractures, having the right amount of vitamin D in your body supports overall health.”

Despite these benefits, Gozansky offered a word of caution. “Because vitamin D is a fat-soluble vitamin, it can build up in the body over time if you are taking in too much vitamin D,” she explained.

“Toxic levels of vitamin D can result in high blood calcium levels that may result in nausea, vomiting, constipation, muscle weakness, confusion, kidney stones, and more. Always talk to your doctor about any over-the-counter supplements that you are taking. Just because something is available over the counter doesn’t mean it’s automatically safe for you as an individual.”

David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in California, notes that many studies on this topic center on people who have normal vitamin D levels.

“The appropriate conclusion is not that patients do not need any vitamin D but more correctly that patients with adequate amounts of vitamin D will not reduce their fracture risk by additional supplementation,” he told Healthline.

Cutler also noted the Task Force recommendation would mean that insurance companies may not pay for vitamin D supplement treatment.

How to get more vitamin D

It’s recommended that adults get between 600 and 800 international units of vitamin D per day, depending on their age.

It’s estimated that more than 40% of adults in the U.S. have a vitamin D deficiency.

There aren’t a lot of foods that are overloaded with vitamin D.

Nonetheless, there are some foods that can naturally provide your body with some levels of vitamin D. Among them:

• fatty fish (i.e., salmon, halibut, mackerel)
• canned tuna
• cod liver oil
• egg yolks
• mushrooms

Some foods, such as milk and orange juice, are fortified with vitamin D.

However, the main source of vitamin D is sunshine. The vitamin is produced from cholesterol in the skin.

Too much exposure to sunlight, however, can raise the risk of skin cancer. The Centers for Disease Control and Prevention (CDC) recommend that you limit your exposure to the sun, wear a hat, sunglasses, and long-sleeved clothing while in the sun, and apply a broad-spectrum sunscreen to your skin while outdoors.

Cutler noted that all the information about vitamin D can seem confusing.

“Some experts suggested that vitamin D could be obtained safely from sun exposure, a recommendation that was considered controversial because of a potentially increased risk of skin cancer,” he told Healthline.

“Other experts suggested that perhaps being outdoors with sun exposure caused improved health outcomes independent of increased vitamin D. Needless to say, this nuanced balancing of benefits and risks is difficult for experts, let alone the average person, to reconcile.”

“Addressing the issue of vitamin D supplementation with your physician requires looking at all the potential benefits and risks in the context of your personal health situation,” he added.

“This includes addressing diet for adequate calcium intake, exercise for fall prevention, and genetic factors which may affect risk of kidney stones. So, it is only by comprehensively evaluating your entire health status that an appropriate recommendation for vitamin D supplementation can be made,” Cutler explained.

How to avoid falls and fractures

The Centers for Disease Control and Prevention (CDC) reports that more than 1 in 4 older adults in the U.S. falls each year.

The agency notes that falling once doubles the chances of falling again. Yet, less than half of older adults who fall report the incident to their doctor.

The agency adds that one in 10 falls causes an injury to an older adult. Each year, there are 3 million emergency visits as well as 1 million hospitalizations in the U.S. due to falls from older adults. Falls are also a common factor in hip fractures and traumatic brain injuries in older adults.

Injuries from falls can limit an older person’s ability to perform daily activities and live independently.

The CDC recommends regular physical activity for older adults to lessen their chances of falling. These activities include:

• At least 150 minutes of moderate-intensity aerobic activity per week.
• Muscle strengthening activities, including weight lifting and resistance training, at least 2 days per week.
• Activities to improve balance such as standing on one foot.

Experts also recommend older adults get screened for osteoporosis as well as have their vision and hearing tested.

They also urge older adults to stand up slowly after sitting down to avoid a light-headed incident that could cause a fall.

“As a geriatrician, I tell my patients that the best exercise to prevent falls and fractures is the one that you enjoy doing regularly,” said Gozansky. “This can mean weight-bearing exercise like walking or weightlifting as well as balance exercises such as yoga or tai chi.”

Takeaway

Members of the U.S. Preventive Services Task Force have released a preliminary report in which they say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults.

They note that supplementation may still be beneficial for older adults with certain medical conditions such as osteoporosis.

Experts note that sunshine is the best way to obtain vitamin D, although overexposure to the sun can raise a person’s risk of skin cancer.

They say older adults should exercise regularly to strengthen bones and muscle to help reduce their chances of falling or suffering a bone fracture.

• A new TikTok trend has people spreading beef tallow on their skin.
• Purported benefits include added moisture and less acne.
• Experts say it could have the opposite effect if you have oily skin.
• However, it might be helpful for those with very dry skin or eczema.

TikTok has spawned many skin care trends over the years. However, not all of them are beneficial for your skin.

For example, some, like the Morning Shed, advocate for an intensive nighttime beauty regimen involving multiple products, which can actually irritate your skin and do more harm than good.

So, what about the beef tallow trend that’s currently making the rounds?

Other than sounding a bit gross, is it actually good for your skin health? Healthline consulted with two dermatologists to find out.

What is the beef tallow TikTok trend?

Healthline spoke with Dr. Hannah Kopelman, a dermatologist at Kopelman Aesthetic Surgery, who explained what beef tallow is and why people on TikTok are incorporating it into their skin care routine.

According to Kopelman, followers of the trend are promoting the idea of using rendered animal fat, especially beef tallow, directly on the skin as a moisturizer or treatment for skin conditions such as acne.

Rendering is a process in which moisture is removed from raw animal fat through evaporation. The goal of rendering is to make it shelf-stable so it can be used in cooking or as an ingredient in soap, candles, or even skincare products.

“Followers are even visiting butcher shops to source unprocessed tallow,” she explained, “claiming it’s a ‘natural’ and ‘ancestral’ remedy for healthier skin.”

Kopelman added that TikTok videos often highlight its heavy, balm-like consistency as well as its similarity to our skin’s natural oils.

Why people think using beef tallow is good for their skin

“Many advocates of this trend believe that beef tallow is rich in nutrients like vitamins A, D, E, and K, which are beneficial for skin health,” said Kopelman.

Additionally, they point to the fact that it closely resembles sebum, our skin’s natural oil. This supports the idea that it will replenish moisture, protect the skin’s barrier function, and reduce inflammation.

Kopelman further notes that the beef tallow trend is tied to the growing popularity of “ancestral” or “primal” wellness practices.

These practices put an emphasis on natural, unprocessed ingredients as well as a return to older methods of self-care.

“Influencers are framing tallow as a safer, more natural alternative to synthetic skin care products, which resonates with many people looking to simplify their routines,” she said.

Are there risks to using beef tallow on your skin?

Dr. Anil Sharma, a dermatologist with Sharma Skin & Hair Surgery, suggests proceeding with caution if you are considering using beef tallow, as it can pose risks.

“While TikTok creators may be recommending [beef] tallow as a ‘natural’ remedy, it’s important to understand that it could cause more harm than good,” he said.

First of all, it’s highly comedogenic, which means it could clog your pores and make your acne even worse.

Sharma added that some studies have found that it can make your skin more sensitive to sunlight.

Also, rather than helping your skin barrier, it may actually do the opposite due to its high oleic acid content.

“When this happens, moisture escapes from your skin more easily,” said Sharma, “which can lead to dryness and irritation and an increased likelihood of other substances penetrating deeper into your skin, some of which could cause further irritation.”

Potential benefits of using beef tallow on your skin

Sharma said that using beef tallow on your skin could be beneficial in some specific cases.

“Due to its make-up, beef tallow closely mimics the skin’s natural oils,” said Sharma. “Its natural and lipid-rich composition can make it an effective moisturizer and healing agent for those with eczema-prone or extremely dry skin.”

Tallow’s essential fatty acids and antioxidants can also be helpful with inflammation, he said.

“If you have eczema-prone or extremely dry skin and are curious to try this trend, I recommend starting with a small amount — a penny-sized portion — applied to both elbows and knees after your evening shower.”

If your hands are also dry, you can apply the same amount to them and wear cotton gloves to hold in the moisture.

Sharma said that you can go up to two penny-sized portions if one isn’t enough, but don’t go higher than this since it could lead to clogged pores.

“This should only be done once or twice a week,” he added. “Tallow is extremely oily and isn’t good for everyday use.”

In the morning, gently wash off the tallow before beginning your usual skin care routine.

Takeaway

People on TikTok are advising using beef tallow to care for your skin.

Some of the purported benefits are improved moisture and decreased acne.

Dermatologists say it could have the opposite effect, causing moisture loss and clogged pores.

However, it may be good for those with very dry skin or eczema since it mimics your skin’s natural oil.

If you decide to try out this trend, proceed with caution and use no more than a couple of penny-sized portions.

• New research found that vegetarians who ate plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation.
• Plant-based meat alternatives are processed foods such as tofu, tempeh, meatless chicken, burgers, and bacon.
• Overall, eating plant-based meat alternatives didn’t have any extra health risks for vegetarians.

As concern over the environmental impacts of meat consumption grows, more consumers are switching to plant-based meat alternatives.

These processed foods, which can be based on soy, almonds, other nuts, or even fungi, offer convenient and tasty ways to add protein to your diet without relying on beef, chicken, or other meat sources.

Like other processed foods, some plant-based meat alternatives contain high amounts of sodium or other less-than-healthy ingredients, although the exact amount varies depending on how the products are manufactured.

Research on the health-related benefits and risks of plant-based meat alternatives has been limited, but a new study, published December 16 in Food Frontiers, aimed to change that.

The findings showed that eating plant-based meat alternatives didn’t have any extra health risks — or benefits — compared to not eating those processed foods.

However, the researchers observed that vegetarians who consumed plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation compared to those who stuck to traditional vegetarian protein sources.

“The overall findings are reassuring, suggesting that plant-based meat alternatives may be a safe option when they are part of an overall balanced diet,” said study author Nophar Geifman, PhD, a professor of health and biomedical informatics at the University of Surrey in the United Kingdom, said in a news release. 

“However, the potential link between these types of food, inflammation and depression warrants further investigation,” Geifman noted.

Health risks of plant-based meat alternatives

The new study compared the health of vegetarians who reported consuming plant-based meat alternatives to those who didn’t.

Plant-based meat alternatives range from lightly processed to highly processed and include:

• tofu, made from soy beans
• tempeh, made from fermented soy beans
• seitan, which is basically wheat gluten
• vegetarian burgers made from beans, nuts or other protein sources
• vegetarian bacon, hot dogs, chicken nuggets, or fish sticks made from pea protein, soy protein, textured vegetable protein, or wheat gluten

The cohort included over 3,300 vegetarians — including vegans — who were participating in the larger UK Biobank study.

Researchers confirmed that people were vegetarians using a 24-hour dietary recall questionnaire, which everyone completed at least two of.

Vegetarians who reported occasionally eating meat were excluded from the study, but those who ate fish were included. At the start of the study, people with diabetes, cancer, high blood pressure, or vascular or heart problems were also excluded.

Based on the dietary surveys, researchers divided participants into two groups — those who ate plant-based meat alternatives and those who didn’t.

The researchers pointed out that although non-consumers didn’t eat these processed foods during the 24-hour dietary recall, they may have eaten them at other times.

Traditional plant-based diets include natural whole fruits, vegetables, grains, legumes, nuts and seeds. This kind of diet offers heart-related and other health benefits compared to diets that include meat.

In the new study, researchers followed people for an average of 14 years and measured a number of different biomarkers used to monitor a person’s health or risk of disease. They also obtained hospital data on whether participants were treated for certain chronic health conditions.

Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics Spokesperson, pointed out that the study has some limitations. First, most participants were white, and the majority were female, so the results may not apply to other groups.

In addition, data on people’s diets were gathered mainly at the beginning of the study rather than throughout. So researchers wouldn’t know if a person’s diet has shifted since the start.

“There are a few variables to consider when we do nutrition research, which can make it more of a challenge,” Kimberlain told Healthline. “Humans are complex, and food is complex, making it a challenge to study, yet it’s essential.”

Possible link to depression and inflammation

Although the overall intake of calories, protein, total fat, and carbohydrates differed between vegetarians who ate plant-based meat alternatives and those who didn’t, both groups still fell within United Kingdom dietary guidelines for these nutrients.

Researchers also found no substantial differences in the intake of sodium, sugars, or saturated fatty acids between the two groups.

However, people who ate plant-based meat alternatives had a 42% higher risk of depression compared to those who didn’t eat these foods.

This aligns with a 2023 study, which found that people who consumed higher amounts of ultra-processed foods had an increased risk of depression. In that research, the link was strongest for consumption of artificial sweeteners and artificially sweetened beverages.

In addition, the authors of the new study found that people who ate plant-based meat alternatives had slightly higher blood pressure levels, higher C-reactive protein (CRP) levels — a measure of inflammation — and lower levels of apolipoprotein A, a protein associated with HDL (“good”) cholesterol.

Researchers wrote in the paper that despite these changes, eating plant-based meat alternatives did not significantly increase a person’s heart-related risks.

This contrasts with a study published in August 2024 that found that high consumption of ultra-processed plant-based foods may increase the risk of cardiovascular disease.

The new study also showed that eating plant-based meat alternatives was linked to a 40% lower risk of irritable bowel syndrome (IBS) compared to those who didn’t eat these foods.

Emphasizes whole food, plant-based proteins

“The overall message [of this study] is that plant-based meat alternatives might be a convenient way to help someone transition to a vegetarian diet,” said Kimberlain.

“However, they should be included within an overall balanced diet, not the sole source of plant protein consumption.”

In general, she recommends that someone transitioning to a vegetarian diet focus on having an overall balanced diet that is rich in whole, minimally processed plant foods such as fruits, vegetables, beans, tofu, and whole grains.

“This will support overall health and help reduce the risk of many different health conditions,” she said.

Kimberlain offered a few suggestions for adding whole plant-based proteins to your diet:

• Stick to familiar flavors. “If you like tuna sandwiches, try making a ‘chickpea’ sandwich with the same seasonings/spices,” she said. “If you like Taco Tuesday, make tacos a part of the mix, but maybe give a butternut squash black bean taco a go.”
• Add beans to soups, salads or a grain bowls.
• Snack on peanuts or nuts, or add peanut or nut butter to a slice of toast in the morning.
• Add sunflower, pumpkin, or other seeds to oatmeal, salad, or soups.
• Use tofu, tempeh or edamame — all from soy beans — to stir fries or grain bowls.

“When removing animal protein, it might seem like a challenge to incorporate ‘meatless’ meals,” said Kimberlain. “The key is to think of different ways to add plant protein and make the meals and snacks interesting and flavorful.”

“The goal isn’t only to use plant-based meat alternatives, but to find ways to incorporate whole forms of plant proteins as much as possible,” she said.

Takeaway

Researchers examined health outcomes for over 3,300 vegetarians by comparing those who consumed plant-based meat alternatives to those who didn’t eat these processed foods.

Vegetarians who ate plant-based meat alternatives had a higher risk of depression, increased inflammation, slightly higher blood pressure, and lower levels of a protein associated with HDL (“good”) cholesterol.

In spite of these changes, the researchers wrote that, in general, eating plant-based meat alternatives did not have any extra health risks for vegetarians, although they called for additional research on the possible links to depression and inflammation.

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• The holidays can be a time of excess, which can wreak havoc on your health.
• Maintaining a healthy lifestyle during the holidays is possible.
• Experts debunk 6 common health myths regarding holiday habits.

Parties, outings, dinners, brunches, and lunches. While the holiday season is packed with fun, it can also cause stress as you try to maintain a healthy lifestyle while engaging in festivities.

“The holidays are such an amazing and special time of year. But we also know this season can be a very chaotic and stressful time. We have a tendency to make poorer food choices and make less time for physical activity during these times,” Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, told Healthline.

A 2023 survey from the American Heart Association found that the holidays are more stressful than taxes, and more than three-quarters of the people surveyed agree that they overlooked their health needs during the holidays.

“[It] is very challenging to stay heart healthy during the holidays given the distractions from an abundance of high-caloric, high sodium, and high fat foods along with increased consumption of alcohol at social gatherings,” Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical, told Healthline. “Also, relaxed schedules and travel results in a disruption of exercise routines.”

Add in the pressures of social gatherings and gift-giving, and prioritizing health comes last.

To help you navigate making healthy choices, experts debunk the most common myths about eating healthy and keeping stress-free during the holidays.

Myth: Stress is unavoidable during the holiday season

Even though the season feels fast-paced and hectic, taking a few minutes to relax and recharge is possible.

First, prioritize sleep by aiming for 7 to 9 hours. Second, continue to practice what makes you feel relaxed, whether it’s daily walks, reading, or watching a movie.

“Practicing relaxation techniques, like deep breathing, yoga, or meditation, is helpful too,” said Mehta. “And equally important is to set boundaries by not saying yes to everything and make realistic plans on what they can truly accomplish without being overwhelmed.”

Myth: Skipping meals saves calories

As tempting as it is to skip meals to “save your calories” for later, there are mixed messages on the benefits of doing so.

Some research shows that skipping meals may have positive effects on blood sugar and bad cholesterol, while other evidence reports that doing so may make you hungrier and lead to overeating.

One study found that meal skipping is associated with a higher mortality risk.

In general, Hermann said it is best to follow a heart healthy diet and lifestyle that you can make a habit and maintain. “Fad diets are, as a general rule, not maintained for the long term.”

Myth: Watching sodium intake is not important

Eating excess sodium increases the risk of high blood pressure, heart failure, enlargement of the heart, and heart attack, said Mehta.

While sodium is ubiquitous in the American diet, Hermann said that when too much is consumed, it leads to fluid retention, which increases blood pressure and puts stress on the heart and other critical internal organs.

Below are the top 10 food sources of sodium in the American diet, according to the American Heart Association:

• Breads/rolls
• Pizza
• Sandwiches
• Cold cuts, lunch, and cured meats
• Soups
• Burritos/tacos
• Snacks like chips, crackers, pretzels, popcorn, and snack mixes
• Poultry
• Cheese
• Egg dishes/omelets

In addition to limiting the above foods and putting down the salt shaker, try eating fresh fruit and vegetables and reading labels for sodium content.

Myth: It’s OK to skip exercise during the holidays

Finding time to exercise during the holidays can be hard. In fact, nearly 45% of people report taking a break from exercise, and more than half report feeling tired and having less time for themselves.

“Exercise can help take your mind off food and also offset some of the excess calories consumed during the holidays…and can also help relieve stress too,” said Mehta.

Try to keep up with the same exercise schedule you follow year-round but be flexible and get creative if a holiday event throws you off track. Consider walking to a restaurant or friend’s house who is hosting a party or suggest a group bike ride rather than holiday brunch.

Remember that while exercising is good for the heart, it cannot completely offset unhealthy eating, noted Mehta.

Myth: Consuming extra alcoholic beverages during the holidays is OK

Sales for alcohol are highest in December. According to the U.S. Census Bureau’s monthly retail sales survey for December 2022, sales for alcohol were 37% above the average for the other 11 months of the year. 

With an abundance of alcohol surrounding the holidays, it’s easy to indulge. In small or modest amounts, Hermann said alcohol has some theoretical cardiovascular benefits. However, keep in mind alcoholic beverages are high in calories, sugar, and salt.

Additionally, the World Health Organization released a statement in 2022 that said when it comes to alcohol consumption, there is no safe amount that does not affect health.

“[In] excess, it is clearly toxic. It’s linked with heart disease, hypertension, cardiomyopathy, and obesity,” he said.

If avoiding alcohol altogether isn’t your plan, try limiting your consumption to one glass at parties and then switching to sparkling water or another low calorie, alcohol-free beverage.

Myth: You can catch up on sleep after the holidays

Sleep is the most underrated aspect of health because, during sleep, the body resets and repairs itself, said Hermann. Not getting enough quality sleep regularly raises the risk of diseases such as heart disease, stroke, obesity, and dementia.

“Not getting enough sleep increases our stress levels and impacts our decision making skills, and so it is harder for people to make healthy lifestyle choices,” said Mehta. “Prolonged periods of inadequate sleep can cause heart disease risk factors like high blood pressure, significant weight gain, and diabetes.”

To get more sleep, the National Institutes of Health recommends the following.

• Go to sleep and wake up at the same time every day of the week.
• Exercise daily but not too close to your bedtime.
• Get natural sunlight for at least 30 minutes every day.
• Cut back on nicotine and caffeine.
• Only take short naps and avoid taking them in the afternoon or later.
• Don’t drink alcohol and big meals before bedtime, which can prevent deep, restorative sleep.
• Instead of using screens before bed, relax by reading a book or listening to calming music.
• Keep your bedroom cool, quiet, and dark.
• If you can’t fall asleep after 20 minutes in bed, get up and engage in a relaxing activity until you feel sleepy.

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• New research suggests that low to moderate wine consumption as part of the Mediterranean diet could help lower the risk of heart disease.
• Experts caution there are health risks associated with daily alcohol consumption that should be considered.
• Lifestyle factors such as a healthy diet, daily exercise, and adequate sleep are more productive ways to promote heart health.

Is the occasional glass of wine good for your heart?

New research is adding to the debate over whether drinking a moderate amount of wine daily can provide health benefits, including lowering the risk of heart disease.

The study, published December 18 in the European Heart Journal, reports that drinking a small or moderate amount of wine with adherence to a Mediterranean diet may lower the risk of serious cardiovascular disease by as much as 50%.

“We have found a much greater protective effect of wine than that observed in other studies. A reduction in risk of 50 percent is much higher than can be achieved with some drugs, such as statins,” said lead study author Ramon Estruch, a professor at the University of Barcelona and researcher at the Hospital Clinic Barcelona, Spain, in a news release.

“This study examines the importance of moderate wine consumption within a healthy dietary pattern, such as the Mediterranean diet. Until now, we believed that 20 percent of the effects of the Mediterranean diet could be attributed to moderate wine consumption. However, in light of these results, the effect may be even greater,” Estruch continued.

Is wine in moderation good for your heart?

The latest research is part of a larger Spanish study that looked into the effects of a Mediterranean diet on people with a higher risk of developing heart disease.

The participants in this large cohort had no cardiovascular disease at the start of the research, but they did have either type 2 diabetes or a combination of heart disease risk factors such as smoking, high blood pressure, or high cholesterol.

For the new study, researchers looked at 1,232 participants from the group. During a follow-up period of 4 to 5 years, 685 of the subjects developed cardiovascular disease.

In the group of people with a high risk of cardiovascular disease who were following a Mediterranean diet, researchers reported that the risk was lowered by 50% in people who were light-to-moderate wine drinkers. That was defined as drinking a half glass to one glass of wine per day.

The researchers added that people who drank between less than a half glass and one full glass of wine per week reduced their cardiovascular disease risk by 38%.

They noted that the health benefits disappeared in people who drank more than one glass of wine per day.

The participants completed questionnaires about what they ate and drank, but they also submitted urine samples at the beginning of the study and after a year of following a Mediterranean diet.

The urine samples were used to measure tartaric acid, a chemical naturally found in grapes and grape-derived products such as wine. This type of acid is excreted in urine and can used to show if someone has consumed wine and/or grapes in the previous five to six days.

Eric Rimm, ScD, a professor of medicine at Harvard Medical School and of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, said urine biomarkers are an important component of this research. Rimm wasn’t involved in the study.

“This particular finding is a small component of how the Mediterranean diet may contribute to better cardiometabolic health,” Rimm told Healthline.

“Wine has been a part of this health diet pattern for centuries, and this novel biomarker helps identify a specific compound that is tied to grape consumption. By examining this as a biomarker, it removes some of the concerns about accurate reporting of usual alcohol consumption,” he noted.

The debate over wine and health benefits

There has been conflicting data on whether daily wine consumption can contribute to better health outcomes.

Some research has concluded that red wine in particular may improve cardiovascular health as well as lower the risk of dementia, depression, and insulin resistance.

However, it has also been noted that excessive drinking can dramatically increase the risk of heart disease, cancer, liver cirrhosis, and other chronic health conditions.

Some experts have noted the decrease in cardiovascular disease risk among wine drinkers may be due to the fact the people in Mediterranean countries tend to have a healthier diet and a healthier lifestyle.

However, several experts contacted by Healthline who weren’t involved in the study said that while the new research has its merits, the issue of whether wine, or any alcohol, has health benefits is, at best, muddled.

“The study adds yet more information to the ongoing debate on the health effects of moderate wine consumption. As with all observational studies, the direction of causality cannot be certain,” said Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California.

“Throughout decades of research, we have not found a clear benefit of wine/alcohol intake to heart health,” Chen told Healthline. “Conversely, we know a lot about the harms of drinking. Because of this, the World Health Organization states that no amount of alcohol use can be considered safe or beneficial.”

Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in California, told Healthline the study “provides intriguing insights into the potential cardiovascular benefits of light-to-moderate wine consumption, particularly for individuals at high risk of cardiovascular disease who are adhering to a Mediterranean diet.”

“However, it is important to note that while the study demonstrates a correlation between moderate wine consumption and reduced cardiovascular events, it does not establish causation,” Tadwalkar said.

“The study, while robust, remains observational, which means confounding factors cannot be entirely ruled out. Also, the study population consisted of older adults at high risk of cardiovascular disease in a Mediterranean country, which limits the generalizability of the findings to other populations or age groups,” he noted.

Jayne Morgan, MD, a cardiologist and vice president of medical affairs at Hello Heart, says one of the issues is the chemical resveratrol, which is found in the skin of grapes and other foods.

The compound has been credited in the past with lowering heart disease risk as well as helping prevent type 2 diabetes and improving memory.

“Part of the conflict lies in resveratrol, which is a compound in many red wines that is purported to have cardiovascular benefits,” Morgan told Healthline. 

“However, the American Heart Association aptly points out that the risks of alcohol intake outweigh any potential benefits for most individuals. Resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits,” she added.

Tadwalkar also expressed caution about the purported benefits of wine.

“The debate over wine consumption and its health implications is long-standing and complex,” he said. “While prior studies have suggested that light or moderate wine intake, particularly red wine, may confer cardiovascular benefits, these findings are not universally accepted and recent research challenges this notion.”

How much alcohol should you drink?

Alcohol use, in general, has also been studied extensively for its potentially harmful effects on human health.

Perhaps this is why the World Health Organization (WHO) declared in 2023 that no amount of alcohol consumption is considered safe.

A 2023 study stated that even one drink per day can increase a person’s blood pressure. A 2024 study reported that even moderate drinking can raise a person’s risk of cancer.

Current U.S. Dietary Guidelines recommend that females limit their alcohol use to one drink or less per day while males should have two drinks or less per day.

The guidelines note that people with certain medical conditions, including pregnancy, as well as people who are taking medications should avoid alcohol altogether.

“In general, I recommend that people limit their alcohol consumption as much as possible as we have not found a clear health benefit to drinking, only harm,” said Chen.

“For those who already consume and plan to continue, moderation and context are key,” added Tadwalkar. “While mild to moderate alcohol intake could offer some health benefits, particularly in the setting of a balanced diet, the potential risks should not be underestimated.”

“For individuals who do not currently drink alcohol, there is certainly no need to start for health reasons,” he added.

Tips tower your cardiovascular disease risk

Heart disease is the leading cause of death in the United States for males, females, and people of most racial and ethnic groups.

In 2022, more than 700,000 people in the United States died from heart disease.

Experts agree that lifestyle factors are the important components to reducing cardiovascular disease risk. Among the beneficial factors are:

• a healthy diet
• regular exercise
• adequate sleep
• managing weight, cholesterol, and blood pressure
• reducing stress
• avoiding tobacco

“There are certainly safer ways to improve health other than drinking red wine, such as eating a heart healthy diet, exercising, managing blood pressure, cholesterol, diabetes, weight, and stress,” said Morgan. “Plus, if you smoke, quit, and avoid secondhand smoke. Moreover, know your family history and get genetic screening if indicated.”

“To effectively reduce the risk of cardiovascular disease, individuals should focus on a comprehensive approach that includes a healthy diet, regular physical activity, and lifestyle modifications,” added Tadwalkar.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil and nuts, is foundational. The Mediterranean diet, a topic of this research study, has been shown to be particularly beneficial for heart health.”

Rimm said moderate alcohol consumption is only one part of the equation.

“Alcohol is only a small part of cardiovascular health,” he noted. “Diet, sleep, body weight, physical activity, blood pressure, total HDL cholesterol, and reduced stress [are important]. Wine can be part of that, but only a little and spread out over the week. This new great study from Spain has results to suggest that this is still a very good message.”

Takeaway

A new observational study suggests that low to moderate wine consumption in conjunction with a Mediterranean diet could help reduce the risk of cardiovascular disease.

However, the study can’t draw firm conclusions about causation, which may warrant further research.

There has been conflicting research on whether moderate use of alcohol can provide health benefits, with current evidence suggesting little to no health benefits at all.

Experts say lifestyle factors such as a healthy diet, regular exercise, and adequate sleep are more productive ways to achieve this goal.

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