Gone are the old daily drink limits, as the update leans on broader guidance shaped by emerging science.
Key Points
- The 2025–2030 Dietary Guidelines for Americans recommend reducing overall alcohol intake, a shift from earlier guidance that allowed up to two drinks per day for men and one for women.
- The updated guidelines omit previous details on alcohol’s cancer links, binge-drinking definitions, and caloric content, instead focusing on the simple message to “drink less” for better health.
- Health experts emphasize that even moderate drinking carries risks, including effects on brain volume, liver health, blood pressure, and cancer risk.
The Trump administration recently released the new 2025–2030 Dietary Guidelines for Americans, which spotlight high-quality protein, healthy fats, fruits, vegetables, and whole grains, but also upend long-standing advice on alcohol consumption.
The new guidelines take a simplified approach, advising people to “consume less alcohol for better overall health” and recommending complete avoidance for pregnant individuals, those recovering from alcohol use disorder, and people taking medications that interact with alcohol. This marks a shift from earlier guidance, which encouraged abstinence or moderation and set limits of up to two drinks per day for men and one for women.
“The medical community is increasingly moving away from the old standards of two drinks for men and one for women for safety, because while those guidelines still provide a useful upper limit for many, recent research indicates that there is no truly ‘safe’ level of alcohol consumption, because even moderate intake can negatively impact brain volume and increase the risk of hypertension,” says James Lyons, MD, an emergency room physician and clinical advisor at Epiphany Wellness. “Adhering to the older guidelines is still helpful, but from a preventive health standpoint, reducing your intake as much as possible is the best way to protect your long-term cardiovascular and neurological health.”
The updated guidelines also no longer highlight alcohol’s potential cancer risk, define or caution against binge drinking, emphasize the caloric content of alcoholic beverages, or detail specific health harms associated with exceeding recommended limits. “I like the simplicity of the new guidelines and agree with all of the statements,” says Laura Catena, MD, an emergency room physician and fourth-generation vintner.
“Although I liked the details in the previous 2020-2025 text because they address the potential harms of alcohol in much greater detail, I do think it is best to advise people to discuss alcohol consumption with their doctor so they can be counseled in the context of their age and potential risk factors,” Catena adds.
Related: No Amount of Alcohol Is Safe for Your Brain, New Landmark Study Finds
With that in mind, “drink less” is a vague recommendation that could be misleading for some people. “Without clear numbers, people may be unsure how to apply it to their own drinking habits,” says Tiffany Ma, RDN, an NYC-based sports performance dietitian.
“Some may ignore it, while others may assume it means alcohol should be completely avoided in all cases,” says Ma. “But the key is helping people understand that less alcohol generally means lower risk, even if they are not aiming for abstinence.”
What constitutes a standard drink?
The new dietary guidelines don’t define a standard drink or specify exact ounce amounts for beer, wine, or spirits. However, historically — and consistent with the 2020-2025 Dietary Guidelines for Americans — one standard drink is defined as: 12 ounces of beer (5% ABV), 5 ounces of wine (12% ABV), or 1.5 ounces of distilled spirits (40% ABV), says registered dietitian Kristen Carli, RD.
What are the known health risks of alcohol?
Alcohol is a psychoactive substance with well-known risks that affect multiple systems in the body. Here are some of the most significant health effects to consider before ordering another round.
Increases risk of liver disease and stomach cancer
Alcohol can harm the liver and stomach, Lyons says. Drinking too much overwhelms the liver’s ability to detoxify the body, which can lead to conditions such as fatty liver disease, hepatitis, chronic liver disease, and even stomach cancer. After all, alcohol is a known carcinogen at high levels, meaning it can increase the risk of developing cancer.
Decreases brain activity
Alcohol is a central nervous system depressant that lowers neurotransmitter levels in the brain and ultimately slows brain activity. Consequently, Ma says that regularly consuming excessive amounts of alcohol can lead to changes in mood, awareness, behavior, and cognitive functioning.
Disrupts the gut microbiome
Research found that alcohol damages the intestinal lining and increases gut permeability, allowing toxins and harmful pathogens to enter the bloodstream more easily. Some gut permeability is necessary for optimal nutrient absorption, but too much can trigger inflammation and digestive issues.
Disturbs sleep
Alcohol disrupts rapid eye movement (REM) sleep, which can lead to increased drowsiness the following day, according to the Sleep Foundation. It also reduces melatonin production, a hormone that regulates sleep-wake cycles, further disrupting necessary rest, Lyons says.
Weakens cardiovascular health
Chronic alcohol consumption can increase the risk of heart disease, as heavy drinking both elevates blood pressure and weakens the heart muscles, according to Ma. Research also found that women who consume large amounts of alcohol have a 45% higher risk of developing heart disease than those who drink less. For men, high alcohol intake increases the risk by 33% relative to moderate drinkers.
Tips for safer, healthier drinking
When it comes to alcohol, it’s all about making smart choices. Here are our experts’ top tips for responsible drinking.
- Drink with meals: Food slows the rate at which alcohol is absorbed into your bloodstream, helping you avoid feeling intoxicated too quickly.
- Alternate with water: For every alcoholic drink, have a full glass of water to stay hydrated.
- Sip slowly: Drinking slowly supports digestion and helps moderate your overall alcohol consumption.
- Reduce alcohol strength: When making a cocktail, add soda water or extra ice to increase the drink's volume with less actual alcohol.
- Skip a few days per week: Incorporate a few alcohol-free days each week to reduce your overall intake and give your liver a chance to recover.
Can light drinking be beneficial?
Alcohol has never been considered a superfood, though the American Heart Association recently noted that light drinking may be beneficial. However, the idea that light drinking — especially red wine or Champagne, which contain polyphenols that may improve vascular function and reduce inflammation — is cardioprotective largely comes from observational studies, which are vulnerable to confounding factors, Ma says. “People who drink lightly often differ from non-drinkers in income, diet quality, physical activity, and access to health care, so when these factors are better controlled for, the apparent cardiovascular benefits are greatly reduced or disappear,” Ma explains.
Related: Reducing Alcohol Intake Can Help Prevent Cancer, According to a New Report
Lyons echoes this caution. “Any potential heart benefits are outweighed by the increased risk of cardiac arrhythmias like atrial fibrillation and various cancers, so most physicians now advise that if you don’t already drink, you should not start for the sake of your heart, and if you do drink, you should keep it within the lowest possible limits.”
Reviewed by
Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.
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