A Neuroscientist’s Perspective On How Alcohol Impacts Women’s Hormones
Many women enjoy an occasional glass of wine with dinner or a cocktail on the weekend, which is often seen as “moderate” and harmless. But new research, including insights shared by neuroscientist Dr. Andrew Huberman, reveals that even light alcohol consumption can have meaningful effects on women’s hormones, mood, and long-term health.
Hormones & Alcohol: What’s Really Happening
Alcohol is metabolized in the liver — the same organ responsible for breaking down excess hormones like estrogen. When alcohol is present, the liver prioritizes detoxifying it, leaving less capacity to process hormones efficiently. This can cause estrogen levels to rise in the body, a state often referred to as estrogen dominance.
At the same time, alcohol consumption can suppress progesterone, the calming, balancing hormone that supports mood stability, sleep, and cycle regularity. Lower progesterone combined with elevated estrogen can lead to symptoms such as anxiety, breast tenderness, irritability, heavy or painful periods, and worsened PMS.
Even a few drinks per week may tip this delicate hormonal balance. One study published in Alcohol and Alcoholism found that women who consumed low to moderate amounts of alcohol had higher circulating estrogen and lower luteal phase progesterone — the exact pattern linked to mood swings and disrupted cycles.
“A Small Amount Can’t Hurt Though, Right?”
Dr. Andrew Huberman, host of the Huberman Lab Podcast and professor of neurobiology at Stanford, has discussed the effects of alcohol on hormones and brain health in several episodes. He notes that even small amounts of alcohol (1–2 drinks per week) can alter hormonal signaling, increase cortisol (the stress hormone), and disrupt sleep quality — which further worsens hormonal regulation.
Huberman cites research showing that alcohol decreases deep sleep and REM quality by up to 20–40%, even if total sleep time appears normal. Since deep sleep is essential for proper detoxification, metabolism, and reproductive hormone balance, this creates a compounding effect — especially for women navigating PMS, perimenopause, or fertility challenges.
Perimenopause & Beyond
During perimenopause, progesterone levels naturally decline while estrogen fluctuates unpredictably. Adding alcohol into the mix can amplify hot flashes, night sweats, mood changes, and sleep disturbances. Alcohol also increases blood sugar variability, which is already more pronounced during this life stage.
Women in their 30s and 40s may notice stronger PMS symptoms or worsening anxiety after drinking — signs that their bodies are struggling to maintain equilibrium. In menopause, the decreased ability to metabolize alcohol efficiently means the same glass of wine can hit harder, leading to higher inflammation and oxidative stress.
Cognitive, Mental Health, and Cancer Risks
Alcohol acts as a neurotoxin and disrupts neurotransmitters like serotonin, GABA, and dopamine — chemicals that regulate mood and motivation. Huberman explains that while alcohol initially increases dopamine, it leads to a longer-term deficit, contributing to anxiety and low mood in the days following drinking.
Even “light” drinkers aren’t immune. A 2021 meta-analysis in The Lancet Oncology found that as few as one drink per day can increase breast cancer risk by 5–9%, due to its estrogen-raising effects and generation of acetaldehyde, a carcinogenic byproduct of alcohol metabolism.
Supporting Hormone Balance Naturally
If you’re noticing hormonal fluctuations, brain fog, or sleep disturbances, experimenting with reducing or removing alcohol for a few weeks can be a powerful reset. Women often report clearer skin, fewer PMS symptoms, more stable energy, and better sleep — tangible signs that their hormonal systems are recalibrating.
Instead, try adaptogenic teas, magnesium mocktails, or sparkling water with citrus and herbs. Supporting liver function through cruciferous vegetables (like broccoli, cauliflower, and kale), hydration, and B vitamins can also help the body more effectively metabolize estrogen.
The Takeaway
You don’t need to have a “drinking problem” for alcohol to impact your hormones. Even light or social drinking can subtly shift estrogen and progesterone balance, disrupt sleep, and affect mood — especially during hormonally sensitive stages like PMS and perimenopause. In light of this, you may want to consider swapping out the alcohol this holiday season.
If you’ve been feeling off for a long time and are looking for support, consider booking a call with one of our Registered Holistic Nutritionists — we’re here to help!
Asher Kleiber
Registered Holistic Nutritionist
