Why Red Wine Triggers Migraines: Histamine And Sulfite Explained
Last Saturday, after a cozy dinner and just one glass of that bold red blend I usually love, the pounding behind my eyes began. I didn’t think much of it at first, but by midnight, I was in full migraine mode. It’s not the first time either. If red wine feels like your personal migraine trigger too, you’re definitely not alone. This rabbit hole runs deep, from histamines to sulfites—and understanding it can change how you enjoy wine without that crushing headache aftermath.
Is Red Wine Really to Blame?
Wine, especially red wine, gets a bad rap in the migraine community. And for good reason. It’s often listed as one of the top offenders when it comes to triggering attacks. But here’s where it gets tricky: not everyone reacts the same way. Some can sip Merlot without a problem, while others get slammed with pain after just a few sips.
So, is red wine actually causing your migraines—or is it something in the wine? The short answer: it could be both. But two common culprits are usually in the spotlight: histamines and sulfites.
What Are Histamines and Why Do They Matter?
Histamines are naturally occurring compounds found in aged and fermented foods—think cured meats, cheese, and yes, red wine. When you consume them, your body either breaks them down using an enzyme called diamine oxidase (DAO) or stores them. If you don’t have enough DAO (and a lot of us don’t), histamines can build up, triggering symptoms like nasal congestion, flushing, and for some—pulsing migraine pain.
Some people even have what’s called a “histamine intolerance.” It’s not an allergy, but it sure feels like one when your head feels like it’s about to explode after a glass of red.
How Histamines Affect the Brain
When histamines flood the system, they can dilate blood vessels and mess with neurotransmitters—two things heavily tied to migraines. It’s no wonder that red wine often ranks as a personal trigger for people with chronic migraines or sensitivity to these compounds.
- Histamines are higher in red wine than white
- They can interfere with serotonin levels—linked to migraine onset
- Stress, hormonal shifts, and other triggers can worsen histamine sensitivity
There’s also emerging research connecting histamines to vestibular migraines and neurological patterns. Vestibular migraines in particular seem to flare in histamine-sensitive folks.
What’s the Deal with Sulfites?
Sulfites are added to wine to preserve freshness and prevent spoilage. Some wines (especially cheaper reds) contain higher sulfite levels than others. Although the FDA requires a “contains sulfites” label if levels exceed 10 parts per million, it doesn’t require disclosure of exact amounts.
While sulfites have long been blamed for wine-induced migraines, their role might be overstated. They can cause allergic-type reactions like asthma symptoms or hives, but migraine links remain a bit fuzzy.
Still, if you’re sensitive to sulfur compounds, sulfites might aggravate other triggers already brewing in your body. For example, genetic migraine predisposition plus sulfite sensitivity is a brutal combo.
How to Know if Sulfites Are a Problem for You
- Keep a migraine diary after drinking different wines
- Try low-sulfite organic wines and compare reactions
- Look for wines labeled “no added sulfites”
Also, don’t forget about other additives in wine—like tannins and tyramine—which can also play a role in migraine onset.
How I Learned to Drink Wine (Without the Migraine)
This one took me years of trial and error. But what made the biggest difference? Getting really specific about what I drank and when. I switched to natural wines with no added sulfites, avoided aged reds, and made sure I was super hydrated before and after. I even started checking barometric pressure (yep—weather can sneak in as a trigger too).
I also learned that timing matters. Drinking on an empty stomach? Bad idea. Pairing red wine with aged cheese? Double trouble. Now, I make it a point to avoid wine completely if I’ve had bad sleep, am stressed, or hormones are all over the place. That’s basically begging for a migraine.
Tips That Actually Help
- Stick to white or rosé: Lower histamines and tannins
- Drink with food: Especially fresh veggies or lean protein
- Watch your limit: For me, it’s half a glass max
- Take DAO supplements: Some swear by them before wine
Is It Really Just Wine… or Something Bigger?
The wine-migraine puzzle isn’t just about what’s in your glass—it’s about what’s going on in your body too. Factors like sleep, hormones, stress, and even posture all build your migraine threshold. Migraine symptoms can shift and evolve depending on how many of these are stacked against you.
Curious about the broader science of migraine triggers? The breakdown at Migraine Triggers dives deeper into how complex and personal this journey can be.
And if you’re still navigating the broader migraine maze, the main guide at Migraines and Headaches can help you understand how to map out your own relief strategies.
For more insight into how dietary choices and food sensitivities contribute to migraine attacks, this guide on migraine-triggering foods has been surprisingly eye-opening.
Meanwhile, some external resources worth digging into are:
Common Red Wine Myths That Might Be Hurting You
Let’s clear up a few things I kept hearing (and believing) until I finally did the research and paid attention to how my body responded. Turns out, a lot of what’s commonly said about red wine and migraines is either outdated or oversimplified.
Myth #1: “Just Drink Expensive Wine”
Been there, done that. I dropped $40 on an organic Pinot Noir that claimed to be “clean” and “additive-free”—still got the migraine. Price doesn’t always equal purity. In fact, some mass-market reds have more standardized chemical profiles than fancy boutique ones.
Myth #2: “It’s Just the Sulfites”
If you’ve ever eaten dried apricots without getting a headache, then sulfites probably aren’t your main issue. They exist in far higher amounts in packaged fruits and snacks than in wine. The problem is often the tyramine and histamine combo—especially if your DAO levels are low or you’re under hormonal stress.
Myth #3: “One Glass is Harmless”
Wishful thinking. I’ve had migraines triggered by literally half a glass on a rough day. It’s not about quantity alone—it’s about stacking triggers. If I haven’t slept well, I’m ovulating, or had processed cheese earlier? Red wine becomes the final straw.
The DAO Enzyme: A Missing Link?
This one blew my mind. I stumbled across the idea of DAO enzyme deficiency while reading up on gut-related migraine triggers. Your body’s ability to break down histamines hinges on this one little enzyme—and if it’s impaired due to genetics, medications, or gut inflammation, boom: histamine overload.
I actually got a DAO supplement from a health food store and tested it before a small wine tasting. While it didn’t eliminate all symptoms, it did reduce the severity of my headache. That was enough proof for me to dig deeper. And yes, there’s legit science behind it. Research from NIH has even linked DAO activity with neurological symptoms in some people.
- Birth control and NSAIDs may lower DAO levels
- Gut issues like IBS or leaky gut also interfere
- Some take DAO proactively before wine or aged foods
Other Red Wine Compounds You Should Know
Besides histamines and sulfites, there are other stealthy compounds lurking in that glass:
- Tannins: Natural in grape skins and seeds, they can cause head pressure and tightness
- Tyramine: Aged cheeses, cured meats, and red wine all share this common migraine trigger
- Phenolic flavonoids: Some people may react to these antioxidant compounds in wine
It’s never just one thing. Often, it’s a combination of all the above, layered with personal triggers like hormones, dehydration, and environmental stressors.
How to Pick a Safer Glass—If Any
If you’re not ready to give up wine entirely (hey, I get it), here’s what helped me experiment safely:
- Go organic – no added sulfites, fewer synthetic additives
- Try low-histamine wine – some brands specifically test for this
- Use a wine filter – I’ve had luck with a few of these portable drops
- Log your response – this is key, and using a migraine diary makes patterns easier to spot
Still, there are days where it’s just not worth the risk. I’ve learned to respect my triggers. That’s not giving up—it’s knowing how to listen to your body, which I’d argue is a huge part of actual wellness.
Red Wine & Hormonal Migraines: A Rough Combo
If your migraines tend to strike during your cycle, red wine could be making it worse. Estrogen plays a big role in migraine regulation, and when levels fluctuate—like during ovulation or menstruation—your sensitivity spikes. Add a histamine load from wine on top of that? That’s practically asking for a pulsating temple or visual aura.
The hormonal migraine trigger guide dives deeper into the wild ways hormones hijack our brains. For me, it’s all about planning. If I’m in the danger zone of my cycle, I skip the wine altogether—no exceptions.
What Works Instead of Wine (Yes, Really)
Surprisingly, quitting wine didn’t feel like a loss once I found alternatives that still felt like a treat. Here are a few swaps I’ve leaned into:
- Mocktails with adaptogens – calming and zero triggers
- Sparkling water with herbs – add mint, rosemary, even lavender
- Non-alcoholic red blends – some actually taste good now
- Magnesium mocktails – trust me, it helps, and here’s more on magnesium for migraines
Honestly, I feel sharper the next day, sleep better, and avoid the guilt spiral of triggering a migraine I could’ve prevented.
So, Is Red Wine Off the Table?
Only you can answer that. For me, I learned that wine isn’t “bad”—it just doesn’t play well with my biology right now. And the great thing is, understanding my triggers made life feel less random. I’m more in control now.
Want to dive deeper into migraine prevention and management? The Migraine Prevention Pillar has tools, habits, and options beyond meds.
And if you’re still piecing together what type of migraine you even have, this is where you start: Migraines and Headaches.
You’re not alone in this. Your migraines are valid, even if someone once said, “It’s just a headache.” And yes, your red wine triggers are real too.
Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.
