Alcohol is deeply ingrained in our society – with alcohol seeming to be the centerpiece of many social gatherings and special events. And it’s no surprise why that is. Unwinding with a drink or two can have some intoxicating effects that can be quite enjoyable for many – helping to blow off steam, alleviate social anxiety, and make you feel at ease.

But alcohol's mind-altering effects don’t end there. Regularly consuming alcohol can have serious consequences for your brain. And this negative impact on your brain can be traced back, at least in part, to alcohol's ability to alter the levels of the mineral iron in your body.

Today we’re going to dive into the fascinating way in which alcohol can alter just how much iron is floating around in your brain, how this excess of iron can cause long-lasting damage, explore how much alcohol it really takes to cause harm, and most importantly – we’ll cover some ways to protect your brain without having to swear off alcohol forever.

What Alcohol Does to Your Brain

If you’ve ever had a few drinks and “caught a buzz” then you know firsthand that alcohol has a pretty big impact on your brain. You see, alcohol gets into your bloodstream and temporarily alters your central nervous system –  depressing the activity of certain brain signals and releasing a cascade of different chemicals. This shift in your brain can lead to the hallmark alcohol-induced feelings which can include:¹

• Relaxation
• Euphoria
• Lowered inhibitions
• Impaired judgment
• Difficulties with concentration and memory recall
• A decrease in logical reasoning

Your brain typically has no problem bouncing back from the occasional drink or two. But frequent alcohol consumption can have a much bigger impact on your brain – even leading to long-term, sometimes irreversible changes in how your brain works. And some of these changes can be traced back, at least in part, to alcohol's ability to alter your iron levels.

Alcohol and Iron: Does Alcohol Increase Your Iron Levels?

The answer to this question is – yes, regularly consuming alcohol can lead to higher iron levels and an accumulation of iron within your body via a few ways including:^2,3,4,5,6

• Impaired iron metabolism: Alcohol consumption can interfere with your body's iron absorption and metabolism leading to increased iron levels in the body.
• Disruption of iron-regulating proteins: Chronic alcohol consumption can disrupt the balance of iron-regulating proteins including hepcidin, ferroportin, DMT1, TFR1, IRP, transferrin, and ferritin leading to imbalances in iron absorption, utilization, and distribution.
• Liver overload: Alcohol abuse is associated with liver damage, including alcoholic liver disease (ALD). ALD can result in the accumulation of excess iron in the liver, a condition known as hepatic iron overload. In ALD, the damaged liver cells release more iron into the bloodstream, contributing to elevated iron levels throughout the body.
• Compromised gut integrity and dysbiosis: Alcohol can damage the lining of your intestines and alter your microbiome (the ecosystem of microbes that reside in your gut). This combination can sometimes lead to an increase in iron absorption which can exacerbate iron overload.

This elevation in iron levels can translate into some serious consequences – especially when it comes to your brain health.

How Does High Iron Affect the Brain?

Iron is a critical element that your body relies on in countless processes. But your iron levels are designed to maintain a delicate balance – with too much or too little iron throwing your entire system out of equilibrium. Your brain is particularly sensitive to fluctuations in iron levels, with an overload of this crucial compound setting off a cascade of damaging and potentially life-altering changes including:^7,8,9,10

• Oxidative stress and neurotoxicity: Excessive brain iron can promote the formation of free radicals – unstable and reactive molecules that steal electrons from your healthy, stable cells. This loss of electrons alters your cells chemical structure and causes what’s known as oxidative stress which can damage cell proteins, cellular structures, and even DNA.
• Impaired neuronal function: Your neurons are the nerve cells that send and receive signals from your brain. The damage induced by iron-related oxidative stress can disrupt neuronal signaling – impeding your brain cells’ ability to properly communicate amongst themselves and the rest of your body.
• Neuroinflammation: Elevated iron levels in the brain can trigger an inflammatory response, leading to what’s known as neuroinflammation. Neuroinflammation involves the activation of immune cells in the brain, leading to the release of pro-inflammatory molecules and battle-ready immune cells. Prolonged neuroinflammation can cause  further damage to neurons and impair your ability to create new synaptic connections (the connections between neurons).
• Disrupted neurotransmitter systems: Neurotransmitters are chemical messengers used by your brain to communicate. And iron plays a pivotal role in the synthesis, metabolism, and transport of these neurotransmitters. Excess iron can disrupt the balance of these important signaling molecules by altering their release and reuptake.
• Neurodegeneration: Over time, elevated iron levels can lead to an accumulation of iron in specific brain regions which can contribute to neurodegeneration – the progressive damage to your brain and nervous systems that leads to a decline in function. Iron deposits can also trigger the formation of protein aggregates and neurofibrillary tangles which can further impede brain function.
• Blood-brain barrier dysfunction: Your blood-brain barrier is a protective layer of tissues that regulates the passage of substances into the brain. Elevated iron levels can disrupt the integrity of this delicate barrier – allowing the entry of toxic substances and immune cells into the brain. This influx of toxins and immune cells can further exacerbate iron-related inflammation and neuronal damage.
• Alcohol-related cognitive decline: This combination of effects can lead to the tell-tale signs of alcohol-related cognitive decline that can significantly impact your ability to carry out day-to-day functions and your quality of life. Some of these cognitive deficits include challenges with things like concentration, memory recall, decision-making, and problem-solving. But the trouble doesn’t end there. Iron overload can also directly contribute to the development of neurodegenerative conditions like dementia and Parkinson’s disease.

So how much alcohol does it really take to trigger these underlying changes and cause your iron levels to slowly begin trending upwards? 

How Much Alcohol Does it Take to Impact Iron Levels in the Brain? 

You might be surprised at just how little alcohol it actually takes to trigger alterations in your iron levels. Research has found that regularly consuming as little as 7 to 8 drinks per week can lead to iron accumulation in your brain. That means just one drink per night or having a few drinks each night over the weekend can have a monumental impact on the health of your brain.¹¹

So what is the solution? Is there a way to still enjoy alcoholic beverages while also protecting the health of your brain?

How to Protect Your Brain From Alcohol

So, can you still enjoy alcoholic beverages while also protecting the health of your brain? The answer to that question is – absolutely! Here’s what I recommend:

• Limit your alcohol intake: While the U.S. Dietary Guidelines recommend 2 drinks or less in a day for men and 1 drink or less in a day for women, your best bet is to keep your alcohol consumption below that.¹² I recommend only indulging in a drink or two for special occasions, and opting for non-alcoholic beverages the majority of the time.
• Support your gut health: Your gut plays a pivotal role in every facet of your well-being – including your brain health, your inflammation levels, and how much iron your body is absorbing. Click here to learn more about some of the best ways to support a happy, healthy gut.
• Enhance your natural detoxification pathways: Supporting healthy, natural detoxification can help prevent the accumulation of iron, other heavy metals, and the array of toxins we’re exposed to on a daily basis. To enhance detoxification you can lower your toxic burden, incorporate detox binders, and make low-tox swaps. 
• Get plenty of antioxidants: Antioxidants can combat and even reverse the oxidative damage caused by alcohol. Be sure you’re getting plenty of antioxidants by eating a healthy well-rounded diet full of a variety of fruits and veggies, quality protein, and healthy fats. It can also be helpful to incorporate an antioxidant-boosting supplement like Glutathione Essentials or ResveraMax.
• Prioritize sleep: Your brain needs plenty of high-quality sleep to stay in tip-top shape and recover from any alcohol intake. If getting a good night's sleep is a challenge, be sure to head over and read all about my favorite sleep hacks right here.

Limiting your alcohol intake and taking a few simple, proactive steps can go a long way in keeping your brain firing on all cylinders and protecting you from the potentially damaging effects of alcohol.

So, How Worried Should I Really Be When It Comes to Consuming Alcohol?

Alcohol can indeed have some serious and downright frightening effects on your brain and overall health. But that doesn’t mean you have to avoid it like the plague. Your body and brain are more than capable of handling the occasional drink. 

A drink or two here and there isn’t going to derail your health. Just like eating a healthy meal once in a while or incorporating a new supplement isn’t going to suddenly transform your health for the better either. When it comes to creating vibrant health, it’s cumulative – meaning it’s the accumulation of the small, seemingly insignificant choices you make every single day that all add up to create the overall picture of your health. It’s more than okay to indulge and make less-than-ideal choices now and then – as long as you’ve created a foundation of healthy choices to build off of.

If you need a little help building that foundation of health (or simply making that foundation a little stronger), I’ve got you covered. My blog and YouTube channel are chock-full of science-backed and easy-to-understand resources to help you do just that. Plus, I drop new helpful content every single week – so be sure to sign up for my newsletter so you don’t miss a thing. And if you really want to take it deeper and get access to the exact strategies I’ve used to transform my health, happiness, and entire life from the inside out, you’ve got to grab a copy of my new book Unexpected: Finding Resilience Through Functional Medicine, Science, and Faith.

Now it’s time to hear from you. Were you surprised to learn that iron overload can be so damaging to your brain health? What are some of your favorite non-alcoholic beverages to enjoy at home or when out at a social gathering? Leave your questions and thoughts in the comments below!

Resources:

1. This is your brain on alcohol – Harvard Health
2. Iron Regulatory Factor – an overview | ScienceDirect Topics
3. Role of alcohol in the regulation of iron metabolism – PMC (nih.gov)
4. Effects of alcohol consumption on indices of iron stores and of iron stores on alcohol intake markers – PubMed (nih.gov)
5. Targeting the gut barrier for the treatment of alcoholic liver disease – ScienceDirect
6. Gut Microbiome Puts the Brakes on Iron Absorption (michiganmedicine.org)
7. Multilevel Impacts of Iron in the Brain: The Cross Talk between Neurophysiological Mechanisms, Cognition, and Social Behavior – PMC (nih.gov)
8. Associations between moderate alcohol consumption, brain iron, and cognition in UK Biobank participants: Observational and mendelian randomization analyses | PLOS Medicine
9. Iron mediates endothelial cell damage and blood-brain barrier opening in the hippocampus after transient forebrain ischemia in rats | Experimental & Molecular Medicine (nature.com)
10. Frontiers | A delicate balance: Iron metabolism and diseases of the brain (frontiersin.org)
11. Associations between moderate alcohol consumption, brain iron, and cognition in UK Biobank participants: Observational and mendelian randomization analyses | PLOS Medicine
12. What Are U.S. Alcohol & Drinking Guidelines? | Rethinking Drinking (nih.gov)