Safety of Food Additives: Low Risk at Typical Daily Intake

Introduction
Food additives are widely used in modern diets. Some people are concerned about their potential health effects, but current scientific evidence suggests that consumption at everyday levels is generally safe. Overly restricting additives is not necessary, and a balanced diet is more important for overall health.

What Are Food Additives?
Food additives are substances added to foods to improve color, flavor, texture, shelf life, or stability. Common examples include:

Colorants: e.g., Red 40, Yellow 5, used in candies, soft drinks, and baked goods.
Preservatives: e.g., sodium benzoate, sorbic acid, found in beverages, sauces, and jams.
Sweeteners: e.g., aspartame, sucralose, used in diet sodas and sugar-free snacks.
Emulsifiers: e.g., lecithin, mono- and diglycerides, used in baked goods, chocolate, and margarine.

Regulatory agencies such as the FDA and EFSA set acceptable daily intakes (ADI) to ensure that consumption remains safe.

Daily Intake and Safety
Most people consume additives well below the ADI. For instance:

Aspartame: ADI is 50 mg/kg body weight/day in the U.S. A 70 kg adult would need to consume about 18 cans of diet soda daily to exceed this limit.
Sodium benzoate: ADI is 5 mg/kg body weight/day. Typical intake through jams or soft drinks is far below this level.

These figures show that normal dietary habits are far from reaching harmful levels.

Scientific Evidence on Health Effects
While some studies have suggested potential risks with very high additive intake, particularly in animals or in vitro, evidence in humans consuming typical amounts remains limited. For example:

A 2024 review by Warner highlights potential concerns for extremely high consumption of artificial additives, particularly in children consuming ultra-processed foods. However, typical intake is much lower, and direct harm at these levels has not been clearly demonstrated.
Most observational studies emphasize moderation rather than complete avoidance.

Practical Examples in Daily Life

A breakfast cereal may contain colorants and emulsifiers, but eating a bowl a few times a week is considered safe.
A candy bar with artificial flavors or a soda occasionally does not pose a health risk if overall diet is balanced.
Cooking at home with minimally processed foods reduces additive exposure but is not strictly necessary for safety.

Key Points to Keep in Mind

Read labels to be aware of additives, but do not panic over their presence.
Moderate consumption within a balanced diet is safe for most people.
Excessive avoidance may lead to unnecessary stress or overly restrictive diets.

Conclusion
Food additives are common in modern diets, and while concerns exist, current scientific evidence indicates that daily consumption at typical levels is unlikely to cause health problems. Instead of extreme restrictions, maintaining a balanced diet and enjoying foods in moderation is the most practical approach for a healthy lifestyle.

References

Warner JO. Artificial food additives: hazardous to long-term health? Arch Dis Child. 2024 Oct 18;109(11):882-885. doi: 10.1136/archdischild-2023-326565. PMID: 38423749