Everything in moderation: alcohol and reducing your risk of dementia
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Alzheimer's Research UK
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On 07 July 2025
How alcohol affects brain health
According to the 2024 Lancet Commission on dementia prevention, intervention, and care, almost half (45%) of dementia cases worldwide could be prevented or delayed by addressing 14 known risk factors. One of these is alcohol.
Most people know that heavy drinking can harm our health. But did you know it can also increase your risk of dementia? This is because drinking too much alcohol over time is related to an increased risk of cardiovascular problems such as heart disease and stroke, both of which are risk factors for developing dementia.
Research shows that regularly drinking more than 21 units of alcohol a week makes you more likely to develop dementia than someone who drinks fewer than 14 units a week – the recommended maximum in the UK. Long-term heavy drinking can also damage brain function, affecting memory, thinking and the ability to process information.
That is why it’s important to be mindful of how much alcohol we’re drinking. If everyone reduced their alcohol intake, there could be one fewer case of dementia for every 100 people who develop it today.
Moderation is key
Of those who have already completed the Think Brain Health Check-in, alcohol consumption is one of the areas many people have room for improvement.
The good news is that, as with most things, moderation is key. You don’t need to cut out alcohol altogether if you don’t want to — it’s about finding the right balance.
To keep health risks as low as possible, the NHS recommends the following if you drink most weeks:
- Don’t regularly exceed 14 units of alcohol
- Spread your drinking over three or more days if you regularly drink 14 units a week
- Try to have several drink-free days each week.
Not sure how much you’re drinking? You can track your intake using Alcohol Change UK’s unit calculator. (Unit calculator | Alcohol Change UK).
Simple tips to help you cut back on alcohol
Looking to drink a little less? These simple changes can make a big difference:
- Consider downsizing: rather than a large glass of wine, make it a medium. It helps you drink slowly and more mindfully.
- Stay hydrated: alternate alcoholic drinks with water or alcohol-free options. There are lots of low-alcohol and alcohol-free options readily available in supermarkets and pubs – perfect if you want to enjoy the same taste but without the alcohol.
- Give your body a break: make sure to have a couple of alcohol-free days each week.
- Get support: let friends and family know you’re cutting down – they can help you stay on track.
- Get involved: campaigns like Dry January or Go Sober for October are great ways to reduce alcohol with the support of a community.
- Step by step: making small, incremental changes each week can help keep you motivated and build lasting habits.
Remember it is never too early or too late to start taking steps to look after your brain health. If you feel you need more support, speak to your GP, who can offer tailored advice and resources.
About the author
Alzheimer's Research UK
What a fascinating article. Some sound advice and definitely something we will think about. Thank you.
Hi Susan,
Thank you for your comment.
We’re glad you found this article interesting and the advice useful.
I want to do this and I am going to do it.
My wife has a proven diagnosis of Alzheimer’s by a PET scan and has never had an alcoholic drink in her life, but I will use this information for myself!
Hi Rex, thank you for your comment. I’m sorry to hear about your wife’s diagnosis of Alzheimer’s disease.
Dementia isn’t caused by alcohol alone, and many people who’ve never drunk alcohol can still develop the condition. Most cases of dementia are caused by a complex mixture of factors including our age, genes, environment and lifestyle. Alcohol is just one of many lifestyle factors that may influence risk, but things that are not within our control, such as age and genetics, also have a role in someone’s risk of dementia. It’s great to hear that you’ll use this information for yourself, and you both might like to look at our Think Brain Health Check-In tool: https://www.alzheimersresearchuk.org/brain-health/think-brain-health/
14 units a week is considered “moderate”?? On what planet? Any amount of alcohol is toxic.
Hi, thanks for your question. The NHS recommends that people do not exceed 14 units of alcohol per week, and to spread this over three or more days for moderation. The research in this article found that long-term, heavy alcohol consumption can damage brain function, and increase someone’s risk of dementia.
The evidence suggests that drinking within recommended limits may not significantly increase dementia risk, but drinking above those limits can. You can read more about alcohol and dementia risk here:
https://www.alzheimersresearchuk.org/dementia-information/dementia-risk/alcohol-and-dementia-risk/
Thank you for such an informative article. It worries me that I probably one day will get dementia. My father died with the disease at moment I have one brother and one sister with Alzheimer’s. Brother drunk alcohol but not the sister. I stopped drinking since December.
Would love to participate in a research on it.
Hi,
As the diseases that cause dementia are very common, it is not unheard of to have multiple family members affected by dementia. However, directly inherited dementia is very rare, accounting for around one in 100 cases. This is where multiple people in the same blood line across generations are affected the same disease (such as Alzheimer’s or frontotemporal dementia), often in their 40’s and 50’s. If this describes your family, you can talk to your GP about genetic counselling and testing.
Most dementia cases are caused by a mixture of factors including our age, genetics, lifestyle, and environment.
You can find out more about genes and dementia here: https://www.alzheimersresearchuk.org/dementia-information/genes-and-dementia/
Can I participate on any research into Alzheimer’s?
Hi,
Thank you for your interest in taking part in dementia research studies. It’s people like you who will make finding a cure for dementia possible.
The best way to find out about this is through an NHS service called Join Dementia Research. You can find out more on our website: https://www.alzheimersresearchuk.org/research/getting-involved-in-research/
If you would prefer to talk to someone and sign up over the phone, you can give us a call on 0300 111 5111.