The Real Reasons You Get Wine Headaches (and How to Prevent Them)

It’s a scene many of us know all too well. You’re enjoying a lovely evening, savoring a glass of rich, red wine. The conversation is flowing, the food is delicious, and the wine is the perfect companion. But then, a few hours later, it hits you. That dull, throbbing pain in your head. A wine headache.

Immediately, you blame the usual suspect. "It must be the sulfites," you think. It’s a phrase that gets thrown around so much, we’ve all just accepted it as fact. The "Contains Sulfites" label on the bottle feels like a warning sign, a confirmation of the culprit.

But what if I told you that for the vast majority of people, sulfites are not the villain in this story? What if the cause of your post-wine headache is something else entirely, hiding in plain sight within your glass?

The truth is, the relationship between sulfites and headaches is one of the biggest myths in the wine world. Today, we’re going to uncork the science, separate fact from fiction, and help you get to the bottom of what’s really causing your wine headaches. Get ready to learn how you can enjoy wine without the worry.

First, What in the World Are Sulfites?

Before we put them on trial, let's get to know what sulfites actually are.

Think of sulfites, or sulfur dioxide (SO2), as tiny little bodyguards for your wine. They are a preservative and an antioxidant. Winemakers use them for two main reasons:

1. To stop unwanted bacteria and yeast from growing. Wine is a natural product, and like any food, it can spoil. Sulfites keep it clean and stable.
2. To protect the wine from oxygen. Oxygen is wine’s enemy. Too much of it can turn a vibrant, fruity wine into a dull, brownish liquid that tastes like old vinegar. Sulfites prevent this, keeping the wine fresh from the winery to your glass.

Here’s a little secret: sulfites aren’t just added to wine. They are also a natural byproduct of fermentation, the process where yeast turns grape sugar into alcohol. This means that virtually all wine contains some sulfites, even if none are added.

In fact, many of the foods you eat every day contain way more sulfites than your wine. Things like dried fruit (apricots, raisins), french fries, shrimp, and even ketchup are often loaded with sulfites to keep them fresh. If you can eat a handful of dried apricots without getting a headache, it’s highly unlikely that the sulfites in wine are your problem.

So, why the bad rap? The "Contains Sulfites" warning label is there for a very small portion of the population (less than 1%) who have a sulfite sensitivity or allergy. For these individuals, sulfites can trigger allergic reactions, which can include hives, digestive issues, and in severe cases, asthma-like symptoms. A headache is not a common symptom of a true sulfite allergy.

If you’re not part of this small group, it’s time to look for the real culprits behind your wine headache.

The Real Suspects: What’s Actually Causing Your Headache?

If sulfites are off the hook, what’s messing with your head? The answer is likely a combination of factors, and the main offenders are much more common than you’d think.

Suspect #1: Histamines

Have you ever gotten a stuffy nose or itchy eyes during allergy season? That’s your body releasing histamines. Well, histamines are also present in many fermented foods and drinks, including wine.

Red wines, in particular, are rich in histamines. This is because red wine is fermented with the grape skins, seeds, and stems, which is where these compounds are found. White wine is fermented without the skins, so it generally has lower histamine levels.

For some people, their body doesn't have enough of a specific enzyme to break down histamine in the gut. When they drink wine, the histamine builds up in their bloodstream, which can lead to allergy-like symptoms, including—you guessed it—headaches.

If you find that you get headaches more often from red wines than whites, histamines might be your problem.

Suspect #2: Tannins

Tannins are another compound found in grape skins, seeds, and stems. They are what give red wine its structure, that drying sensation in your mouth, and its ability to age gracefully. Think of the feeling you get when you drink strong black tea—that’s tannin!

Tannins are a type of flavonoid, which are generally good for you. However, for some people, they can trigger the release of serotonin, a brain chemical. Big shifts in serotonin levels can cause headaches in some individuals, especially those who are prone to migraines.

If you find that bold, heavy red wines (like a Cabernet Sauvignon or a Malbec) are more likely to give you a headache than lighter reds (like a Pinot Noir), tannins could be the reason.

To test this, try brewing a cup of black tea and letting it steep for a long, long time (10-15 minutes). This will make it very high in tannins. If you get a headache from drinking it, you might be sensitive to tannins.

Suspect #3: Tyramine

Tyramine is a natural compound that can form in aged and fermented foods and drinks, from aged cheeses and cured meats to, yes, wine. It's known to cause blood vessels to constrict and then expand, which can trigger a dull, throbbing headache in sensitive people.

If you love pairing your red wine with a platter of aged cheddar and salami (and who doesn't?), you might be getting a double dose of tyramine, making a headache more likely.

This is why that classic wine and cheese pairing can sometimes be a recipe for a headache, and it has nothing to do with sulfites.

Suspect #4: Dehydration (The Obvious One)

This is the big one. The one we all know but often ignore. Alcohol is a diuretic. That’s a fancy word that means it makes you pee more. When you pee more, you lose fluids, and if you don't replace them, you become dehydrated.

Dehydration is one of the most common causes of headaches. Your brain tissue is mostly water, and when it loses some of that water, it can shrink slightly and pull away from the skull. This triggers the pain receptors surrounding the brain, leading to that familiar headache feeling.

When you’re enjoying wine, you’re often not thinking about drinking water. For every glass of wine you have, you should aim to drink a full glass of water. It’s a simple trick, but it’s incredibly effective at preventing headaches.

Suspect #5: Sugar + Alcohol = Trouble

Finally, let's talk about sugar. Your body uses a lot of water to process both sugar and alcohol. If you're drinking a sweeter wine (like a sweet Riesling, a dessert wine, or a lower-quality wine with added sugar), your body has to work overtime.

This double-whammy can lead to dehydration faster, and the combination can also cause your blood sugar levels to spike and then crash, which is another common headache trigger.

A good rule of thumb is to stick to drier wines if you’re worried about headaches. And remember, just because a wine tastes fruity doesn't mean it's full of sugar. A good quality dry wine can have lots of fruit flavor with very little residual sugar.

Your Action Plan: How to Enjoy Wine Without the Headache

Okay, so we’ve identified the real culprits. Now, what can you do about it? Here is a simple, practical guide to help you prevent wine headaches and enjoy every sip.

1. Hydrate, Hydrate, Hydrate! This is the golden rule. For every glass of wine, drink a glass of water. Have a glass of water before you start drinking and another one before you go to bed. This is the single most effective thing you can do.

2. Know Your Triggers. This is where a little self-experimentation comes in. Pay attention to how different wines make you feel. Do you get headaches from red but not white? It could be histamines or tannins. Do bold reds affect you more than light ones? Maybe it's the tannins.

This is where an app like Vinoh can be your best friend. Instead of trying to remember which bottle gave you a headache last month, you can log it right in the app. In your tasting notes, you can jot down not just how the wine tasted, but how you felt afterward.

Over time, you'll build a personal profile. You might notice a pattern: "Hmm, every time I drink a big Cabernet from Napa, I get a headache. But I’m fine with Pinot Noir from Oregon." This is invaluable information.

With Vinoh, you can scan the bottle, log your notes, and let our AI assistant, Soma, help you connect the dots. Soma learns your palate and preferences, and can help you discover new wines that you’re more likely to enjoy, headache-free.

3. Choose Your Wine Wisely. Based on what you learn, you can make smarter choices.

• Histamine-Sensitive? Try sticking to crisp white wines, like Sauvignon Blanc or Pinot Grigio. Or, if you love red, opt for lower-histamine options like Pinot Noir or Merlot.
• Tannin-Sensitive? Look for lighter-bodied reds with softer tannins. Gamay (the grape in Beaujolais), Pinot Noir, and some Grenache-based wines are great choices.
• Worried about Sugar? Stick to dry wines. Look for terms like "Brut" in sparkling wine, or check the alcohol content—higher alcohol often means less sugar. A good wine shop employee can also point you to dry options.

4. Eat a Good Meal. Never drink on an empty stomach. Food, especially protein and healthy fats, helps to slow the absorption of alcohol into your bloodstream. This gives your body more time to process everything and can prevent that sudden spike that leads to a headache.

5. Go Easy on the Aged Cheese and Cured Meats. If you think you might be sensitive to tyramine, try enjoying your wine with other foods. Fresh cheeses, fruits, and nuts are great alternatives.

6. Consider an Antihistamine. If you suspect histamines are your main issue, you could try taking an over-the-counter antihistamine (like you would for seasonal allergies) about 30 minutes before you have a glass of wine. Of course, it’s always a good idea to chat with your doctor before trying this.

Uncork Your Next Adventure with Vinoh

The world of wine is vast, beautiful, and delicious. A fear of headaches shouldn't stop you from exploring it. The key is to be mindful, listen to your body, and use the right tools to learn what works for you.

That’s why we created Vinoh. It’s more than just a journal; it’s your personal guide to the world of wine.

• Log Your Tastings: Easily scan or enter any wine and record your notes. Did you love it? Did it give you a headache? It’s all there for you to remember.
• Learn Your Palate: Our AI assistant, Soma, helps you understand your preferences. The more you log, the smarter it gets, helping you pick your next bottle with confidence.
• Explore with Knowledge: Learn about food pairings, regions, and the stories behind the wineries. See your wine journey on a map and share your favorite discoveries with friends.

Stop blaming the sulfites. Start understanding your body. By paying a little more attention and using a tool like Vinoh, you can leave the myths behind and focus on what really matters: enjoying a great glass of wine.

Ready to start your headache-free wine journey? Download Vinoh from the App Store today and let Soma turn each pour into an adventure.