Wine Headache: Why Wine Gives You a Headache (and How to Avoid One)

First, let's clear up the sulfite myth

Sulfites are the usual scapegoat for wine headaches, but the evidence does not support it. Sulfites became mandatory to label on U.S. wine in the 1990s, and the timing helped cement their reputation as a villain.^[2]

Here is why researchers have largely ruled them out. Studies found that red wines without added sulfites still triggered headaches, and wines low in histamines did too.^[3] On top of that, a glass of wine contains roughly 20 milligrams of sulfites, while your own body produces around 700 milligrams of sulfites every day just from metabolizing food. The small amount in a glass of wine is unlikely to overwhelm the enzymes that process it.^[2]

Sulfites can cause problems for a specific group: people with sulfite sensitivity, often those with asthma, may get respiratory symptoms like wheezing. But that is different from the classic pounding wine headache, and for most people, sulfites are not the cause.^[1]

What actually causes a wine headache

There is no single confirmed cause, and it is likely a combination of factors. Here are the real contenders, and why red wine stacks more of them than white.^[1]

Quercetin (the newest and most promising lead)

Quercetin is a flavanol, a natural antioxidant found in grape skins. Because red wine is fermented with the skins, it contains far more of it than white wine. In 2023, researchers at UC Davis and UC San Francisco published a hypothesis in the journal Scientific Reports: when you drink, quercetin is metabolized into a form that inhibits ALDH2, the enzyme responsible for clearing acetaldehyde. With that enzyme partially blocked, acetaldehyde builds up, and that buildup can produce a headache.^[4] This is the same enzyme pathway involved in alcohol flush reaction.

Histamines

Wine naturally contains histamines, produced during fermentation, and red wine has more than white. Histamines can cause inflammation that triggers a headache, along with a stuffy nose and flushing. People who do not break histamine down efficiently are more affected.^[1]

Tannins

Tannins come from grape skins, seeds, and stems, and give red wine its structure and dry mouthfeel. White wine contains only tiny amounts. Some people are sensitive to tannins, which can affect blood vessels and contribute to a headache.^[1][2]

Why does white wine give me a headache too?

White wine has far less of the skin-derived compounds, so it triggers headaches less often. But it is not immune. White wine still contains alcohol, which is itself dehydrating and dilates blood vessels, and it still contains some histamines. If white wine gives you a headache, the alcohol, dehydration, and histamine content are the most likely factors, and drier, lower-histamine styles like sauvignon blanc or sparkling wines tend to be gentler.^[3]

How to avoid a wine headache

You cannot change your biology, but you can stack the odds in your favor.

• Stay hydrated. Alcohol is dehydrating, and dehydration is its own headache trigger. A glass of water between glasses of wine helps on both fronts.^[3]
• Eat before you drink. Food slows alcohol absorption and may help blunt the effect of histamines.^[1]
• Try white or sparkling over red. Lower in tannins, histamines, and quercetin. Sauvignon blanc, chardonnay, and sparkling wines are good places to start.^[3]
• Pace yourself and keep the amount moderate. Less alcohol means less acetaldehyde to deal with.
• Notice your pattern. If a specific style reliably sets you off, that is useful information for what to order next time.

How to get rid of a wine headache once it starts

If the headache has already arrived, the basics are your best bet: hydrate with water, rest, and give your body time to clear the acetaldehyde. Some people use an over-the-counter pain reliever, though it is worth being cautious combining certain pain relievers with alcohol.