How to Avoid Red-Wine Headaches (& Even Use Them to Your Advantage)

Did you wake up this morning feeling like you'd been punched in the face thanks to the dreaded red wine headache? Yeah, me too, and I’m feeling so guilty about it. I have a lot to do today (correction: I have a lot to do most days) — I’m sure you do, too — and I just cannot find the focus or motivation to get anything done.

The thing is, I only had a glass and a half of red wine last night — the extra half to celebrate my husband’s birthday. ;) Still, it was enough to push me over the edge and leave me with this headache this morning.

For me, the red wine headache goes something like this: My brain feels fuzzy, like it’s packed with cotton balls, and there’s a dull, aching sensation around my forehead. My body also feels heavy, like I’m trying to walk through water. Fun.

Read on to the end. I'll explain how you can use the red wine headache to your advantage.

What Causes Red Wine Headaches?

The jury is out on what exactly causes red wine headaches, but scientists have some theories.

1. Histamine

Histamine is a nitrogenous compound found in grape skins. Alcohol inhibits the enzyme that breaks histamine down in your intestines, leading to increased levels of histamine in your blood. When your histamine levels get high, this may lead to headaches or migraines, fatigue, congestion, and sinus issues.

Some people are also unable to metabolize histamine as well as others.

2. Tannins

Tannins are polyphenolic compounds found in grape skins, seeds, and stems, as well as the wooden barrels used for aging. They create a particular drying sensation in the mouth — the wine’s “mouth feel” — thanks to their astringent properties.

Tannins trigger the release of serotonin, a neurotransmitter that plays a key role in cognition, memory, mood, and a range of physiological processes, among other functions. For some people, high levels of serotonin can lead to headaches. There are other polyphenols in red wine that may induce headaches.

3. Sulfites

Some argue that sulfites are behind your ear-splitting red wine headache. But sulfites are also present in largely equal amounts in white wine, which isn’t notorious like red wine when it comes to headaches.

People often assume sulfites are dangerous because of the warning that appears on wine labels; these warnings, however, are targeted at those who suffer severe sulfite allergies (which is only a very small percentage of the population). A sulfite allergy or sensitivity also usually presents as breathing difficulties, not headaches. 

4 Ways You Avoid a Red Wine Headache

1. The Obvious — Don't Drink It

The best way to avoid a red wine headache is to, umm, stop drinking it. Sorry.

The old white switcheroo. In addition to having less histamine than reds, whites tend to be lower in alcohol. Red wines can easily creep up into the 13.5 to 14.5% ABV range, which can certainly have an impact on how you feel after consuming them. I look for a dry white that’s ideally under 12.5%.

I know, somehow, whites don’t feel as sophisticated. They conjure all sorts of stereotypes — Aunt Edna’s penchant for oaky chards, sorority pledges guzzling white moscato. But these stereotypes are fair neither to the drinkers nor to the wines themselves, both of which can be complex and sophisticated.

It should be noted that white wine can, of course, cause headaches! It really depends on the chemical makeup of the wine and your unique physiological response to it. I find that, for me, most white wines don’t leave me with a headache as long as I limit how much I'm drinking.

2. Experiment with Different Varietals

If you cannot fathom giving up red wine, then you’ll need to experiment to find a varietal and a producer that doesn’t leave you with a headache. Unfortunately, experimenting will inevitably involve some agony. I’m not convinced it’s worth it — our health and well-being comes first and foremost. 

If you are willing to risk it and play around a bit, a good place to start is with reds that are generally low in histamines and/or tannins. But remember: just because a pinot noir from one vintner doesn’t cause searing pain doesn’t mean they all won’t.

Red wines high in histamines:

• Cabernet Sauvignon
• Montepulciano
• Nebbiolo
• Petit Syrah

Red wines lower in histamines:

• Barbera
• Beaujolais nouveau
• Dolcetto
• Merlot

Red wines high in tannins:

• Cabernet Sauvignon
• Malbec
• Montepulciano
• Nebbiolo
• Petit Syrah

Red wines lower in tannins:

• Barbera
• Gamay
• Pinot Noir
• Tempranillo

Age is also a factor. The wine's, that is (but maybe also yours?). According to one scientific review in Wine Science, the tannins in older reds occur as larger polymers that are less easily absorbed in the digestive tract compared to those of younger reds.

“A classic example is the ease with which the youngest of all red wines, Beaujolais nouveau, produces headaches in those prone to their occurrence.” So even though Beaujolais nouveau may be lower in histamines, its tannic profile could trigger a headache. Tread cautiously.

Be selective. To start sourcing or researching your reds, you might want to check out a company like Dry Farm Wines. The wines they sell are “all natural” and additive-free, tested for purity (e.g., mold), lower in sulfites, and have an ABV of 12.5% or lower.

These criteria alone are not going to guarantee you freedom from headaches, but they'll certainly up your chances of success.

3. Choose Red Wines Specifically Made to Be Low in Histamines

There are wine producers out there who are intentionally making wines that are low in histamines.

The Italian wine consultant Sebastiano Ramello, for example, researches low-histamine wine production and has teamed up with Veglio winery, in Italy’s gorgeous Piedmont region. The low-histamine wines they produce all contain less than 0.5 mg of histamine per liter of wine.

To put that in perspective, histamine levels in wines can rise to around 13 mg per liter; on average, however, reds seem to hover between about 5 and 10 mg/l, with whites coming in at less than half that amount (source, source, source).

Check out Veglio’s low-histamine wines.

4. Hydrate and Caffeinate

Drink a full 8-ounce glass of water before your first glass of wine. If you decided to have a second (or third) drink, drink at least another 8-ounce glass of water between each drink.

Dehydration is one factor behind your headache, so stay hydrated. Drinking water will also help slow down and even curtail the amount of wine you drink. Double win.

And if you do wake up with a headache, naturally you'll want to guzzle water. You can also take a painkiller like Advil or Tylenol, but I think this isn't the best habit to get into. Also, for some people with certain conditions or on different medications, mixing painkillers and alcohol is NOT SAFE. (Note: I'm not a medical professional, and this is not medical advice.)

You could also help alleviate your headache with a cup of coffee or tea. Alcohol can trigger headaches by dilating blood vessels in your head. Caffeine, on the other hand, is a vasoconstrictor. This means it can help narrow those same blood vessels, hopefully stabilizing your headache in the process.

Side Note: Isn’t Red Wine “Healthier” Than White?

Nope, not really. Red wine may contain more antioxidant properties, in particular resveratrol, than white because it’s fermented with the grapes’ skins. But researchers actually think that it’s not the resveratrol that’s involved in red wine’s “benefits” but rather the alcohol itself, which is also found in white wine, beer, and liquor.

While drinking low amounts of alcohol may have certain health benefits (like raising good cholesterol), we also know that alcohol is dangerous when consumed in excess. And many of us who think we drink moderately could actually be consuming too much.

The CDC recommends that women consume no more than 1 drink per day and men, 2 drinks. Any benefit from alcohol should be carefully weighed against its negative effects when consumed quantities beyond the CDC’s recommendation (heart disease, cancer...). I hate to be a Negative Nancy, but alcohol is by and large toxic.

The Silver Lining of the Red Wine Headache

For me, the biggest takeaway from a red wine headache is NOT that I should only be drinking white wine or that I need to stop drinking entirely.

No, the biggest takeaway is that I need to be more mindful of what I’m drinking and why I’m drinking. Take a look at my post on Mindful Drinking. When I become conscious of these questions, I ultimately drink less (aside from the minor blip). And drinking less means that I feel better, mentally, emotionally, and physically.