Just 1 Drink a Day Could Raise Your Risk of Liver Damage, Cancer

• A new federal report shows that one drink per day could raise the risk of liver damage and several cancers.
• The report follows a recommendation by the U.S. Surgeon General on safe alcohol consumption that highlighted the health risks of moderate drinking.
• Experts generally agree that the less a person drinks, the lower their disease risk and other health issues.
• Safe alcohol consumption may vary from person to person depending on their age, genetic make-up, healthy history, and general lifestyle habits.

A new federal report from a group within the Department of Health and Human Services found that one alcoholic drink per day could raise the risk of negative health effects like liver cirrhosis and several types of cancer.

The surgeon general’s recommendation suggests that even moderate alcohol consumption could raise the risk of at least seven types of cancer. Dr. Murthy added that alcoholic beverages, including beer and wine, should include warning labels about potential cancer risks, a change that will require congressional approval.

These reports have left many people wondering how much alcohol they can consume without developing serious health issues.

Most experts agree that, in general, the less a person drinks, the lower their risk of adverse health outcomes. Still, the amount of alcohol that’s considered safe can vary from person to person depending on their age, health history, genetic makeup, and general lifestyle habits.

Here’s what you need to know about safe alcohol consumption.

The Centers for Disease Control and Prevention (CDC) recommends that males have no more than two drinks per day and females have no more than one drink per day. This is the current guidance for moderate drinking.

However, some experts are questioning whether this standard is outdated.

Aashish Didwania, MD, a primary care physician and medical educator at Northwestern University in Illinois, told NPR he believes those recommended levels should be changed.

In addition, an August 2024 study reported the risk of cancer is higher in people who drink moderate amounts of alcohol.

In contrast, the National Academies of Sciences, Engineering and Medicine committee issued a report last month showing that moderate drinking could lower the risk of death from heart disease and death from any cause. However, that report also associated moderate drinking with a higher risk of breast cancer.

Kristen Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting, noted that one drink per day equates to seven drinks per week. That amount of alcohol, she told Healthline, could lead to elevated risks of heart disease, brain shrinkage, and higher blood pressure.

Kirkpatrick noted that regular alcohol consumption may also lead to weight gain, which could increase a person’s risk of obesity, cancer, and heart disease. She also pointed out that the definition of “a drink” may vary.

“Many individuals don’t pour an actual serving size (5 ounces for wine, 12 ounces for beer, 1.5 ounces for spirits), so when we say ‘a drink’ for many individuals, it could be 1.5 or 2 drinks, and the more drinks, the more risk may go up,” she said.

Wael Harb, MD, a hematologist and medical oncologist at MemorialCare Cancer Institute at Orange Coast Medical Center in Fountain Valley, California, said there are risks associated with daily drinking, even in small amounts.

“Even one drink per day can pose health risks, including an increased risk of certain cancers such as breast, esophageal, and colorectal cancer,” Harb told Healthline.

“Alcohol is also associated with a small but measurable impact on liver health and brain function over time. For individuals with underlying health conditions, even moderate alcohol consumption may exacerbate risks, such as higher blood pressure or disrupted sleep patterns. Recent studies suggest that no amount of alcohol consumption is completely risk-free,” he noted.

Cheng-Han Chen, MD, a cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California, agreed that one drink per day can have adverse health effects.

“Large-scale studies have found that having even just one drink per day is associated with increased risk of developing many different types of cancers, increased risk of developing cardiovascular disease, and increased overall risk of early death,” he told Healthline.

Keith Humphreys, PhD, a professor of psychiatry and behavioral science at Stanford University in California, was also in agreement. He told Healthline that one drink per day raises the risk of certain cancers, especially for females.

Experts agree that consuming a single alcoholic beverage just two or three times a week is preferable to having a drink every day.

However, minimizing drinking to this level may still come with health risks for some people.

“One or two drinks per week carries a lower risk compared to daily consumption,” said Harb. “However, even this amount can contribute to cumulative harm over time, including a slight increase in cancer risk. This is particularly true for individuals with genetic predispositions or other risk factors.”

Chen advised drinking as little as possible. “We would consider under two drinks per week to be in the lowest risk category, other than no drinking at all,” he said.

Humphreys said a couple of drinks per week likely carries “very little risk.”

Binge drinking is defined as the amount of alcohol it takes to raise a person’s blood-alcohol concentration level to 0.08, the legal definition of being intoxicated in most states.

The amount of alcohol it takes to reach that level depends on the person, what is being consumed, and how quickly.

You can usually hit that level by drinking 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor such as whiskey, vodka, rum, or gin.

For adult males, an episode of binge drinking is considered five drinks in less than two hours. For women, it’s four drinks within that same time period.

Binge drinking can lead to short-term effects such as alcohol poisoning, depression, unsafe driving, and anxiousness. It can also lead to long-term health effects, such as liver disease if done on a regular basis.

With all this in mind, experts say it’s unwise for a person to consume their three or four allotted weekly drinks in one setting.

Kirkpatrick said there are numerous dangers associated with excessive drinking.

“Multiple drinks at one time may be more harmful according to several studies,” she said. “One study found that even moderate drinkers who engaged in binge drinking were more likely to develop alcohol problems. Having more than five drinks in one sitting may also increase the risk of increased mortality.”

“In general, it is better to have one drink per day rather than having several drinks at once during the week, as this minimizes the harmful effects of binge drinking,” added Chen.

“Consuming several drinks at one time (binge drinking) is associated with immediate risks, such as alcohol poisoning, accidents, or injuries, as well as long-term effects on heart and brain health,” said Harb. “Ideally, alcohol consumption should be minimized altogether, or at least limited to infrequent, moderate occasions.”

Humphreys said there are other issues to consider, too.

“Because there are risks unique to being intoxicated (e.g., increased risks of accidents) a lower amount of alcohol on each day of drinking is likely lower risk,” he said.

With all this information and opinion, it might seem tricky to calculate how much alcohol is safe to drink.

The National Institute on Alcohol Abuse and Alcoholism states that some people shouldn’t drink at all, including people who are pregnant, take certain medications, or have medical conditions such as liver disease, diabetes, and abnormal heart rhythms.

Despite the known risks, there have been studies that suggest moderate alcohol consumption, in particular red wine, may have health benefits.

A December 2024 study reported that low to moderate amounts of wine coupled with a Mediterranean diet may lower cardiovascular disease risk.

Similarly, the aforementioned National Academies report concluded that people who drink moderately had lower risks of certain cardiovascular health issues than people who don’t drink at all.

Experts have pointed out that people who drink moderately may have better lifestyle habits, such as a healthy diet and regular exercise, which could factor into their overall health status. In addition, people who don’t drink at all may have had prior difficulties with alcohol misuse that impacted their long-term health.

Regardless, as a general rule of thumb for alcohol intake, less is generally better. “I would advise people to drink as little as possible and preferably not at all,” said Chen.

“Drinking less, even if you consider yourself a ‘light’ or ‘moderate’ drinker, is most likely one of the best things you can do to enhance health,” added Kirkpatrick.

Humphreys noted that alcohol is, in essence, a drug, and people should take that into consideration when deciding how much to drink.

“Take alcohol seriously as a drug with risks. Look honestly at how it is affecting your life and ask for help if you need it to cut down or quit,” he said.

Harb recommended prioritizing other healthy lifestyle habits. “It’s important to focus on a lifestyle that includes healthy nutrition, regular physical activity, and stress management, which are all beneficial to overall well-being without the risks associated with alcohol,” he said.

A new federal report shows that one drink per day is associated with negative health effects, while a recent report from the U.S. Surgeon General highlighted cancer risks associated with moderate alcohol consumption. These findings have left many people wondering whether it’s safe to drink at all.

The CDC recommends that males have no more than two drinks of alcohol per day, while females should have one drink or less. Some experts say these guidelines should be modified in light of new evidence, and most experts agree that binge drinking is problematic for health.

The less alcohol a person drinks, the better off they are. Limiting alcohol consumption to just a few drinks per week or avoiding it entirely seems to be the safest recommendation.