In the U.S., 43% of foods marketed to children contain artificial dyes, according to a study analyzing grocery store products.
Categories like candies (96.3%), fruit-flavored snacks (94%), and drink powders (89.7%) are the biggest offenders. These bright colors make products look more fun and exciting but often mask the poor nutritional quality of the food itself.
In other countries, food producers are increasingly using natural colorants like beet juice and turmeric to create appealing colors.
In the U.S., however, the food industry has been slower to adapt. Artificial dyes are cheaper, more stable, and easier to produce than natural alternatives, making them an attractive option for manufacturers. While consumer demand for cleaner ingredients is growing, the regulatory environment in the U.S. has yet to catch up.
The health risks associated with artificial food dyes have been a topic of debate for years. While these additives are approved for use in the U.S. by the FDA, research suggests they may pose risks to children, including:
- Behavioral issues: Studies have linked AFCs, especially Red 40 and Yellow 5, to hyperactivity and attention issues in children.
- Allergic reactions: Artificial dyes can trigger reactions like rashes, hives, or even respiratory symptoms in sensitive individuals.
- Memory issues: Emerging research suggests that AFCs may impact memory and cognitive function in children, potentially interfering with learning and concentration. (PMID: 33748463)
- Potential long-term effects like cancer: Artificial food dyes, many of which are derived from petroleum, have been linked to cancer in animal studies, particularly dyes like Red 3 and Yellow 5, which have shown carcinogenic potential. (PMID: 23026007)
In an animal study, researchers investigated the effects of synthetic food dyes on behavior and brain function. Researchers found that exposure to these dyes led to increased hyperactivity and impaired learning abilities.
Researchers found that artificial food colorings were associated with:
- Increased serotonin: High serotonin can cause over- excitation and emotional numbness. It is commonly elevated in children with ADHD and autism.
- Decreased dopamine: A reduction in dopamine levels may lead to diminished motivation, attention deficits, and impaired cognitive function.
- Increased glutamate: An increase in glutamate levels was detected, which could result in excitotoxicity, neuronal damage, and heightened hyperactivity.
Some other mechanisms:
- Oxidative stress. Artificial food colorings (AFCs), such as Red 40 and Yellow 5, can generate free radicals in the body, leading to oxidative stress. This imbalance between free radicals and antioxidants can damage neuronal cells, disrupting normal brain function.
- Neuroinflammation. Certain artificial dyes may trigger inflammatory responses in the brain by activating microglial cells, the immune cells of the central nervous system. This neuroinflammation can interfere with neurotransmission and brain development.
- Allergic and immune reactions. In sensitive individuals, AFCs may provoke immune responses that release histamines and cytokines which can alter blood flow to the brain and contribute to neurological symptoms such as irritability, difficulty concentrating, or hyperactivity.
- Direct toxicity. Some studies suggest that AFCs, particularly in high doses, can cross the blood-brain barrier and exert toxic effects on brain cells.
What can parents do?
- In the study, researchers found that taurine mitigated memory errors induced by artificial dyes. Ensuring adequate dietary intake of taurine from meat like beef and shellfish can be helpful to mitigate the risks associated with artificial food colorings.
- Researcher’s also found that vitamin E helped to mitigate the toxic effects of Yellow No. 5. Beef, eggs, and olive oil are good sources of vitamin E.
- Limit processed foods. Reduce your child’s exposure to processed snacks, cereals, and beverages that commonly contain artificial dyes by making meals and snacks at home.
- Read ingredient labels carefully. Brands like Lovebird Cereal are a great dye-free option! I believe it’s best to err on the side of caution and avoid dyes altogether.
- One rule of thumb is to avoid any ingredients you can’t pronounce or ingredients that have a number in them. Remember kids mimic how their parents eat—it’s always good to lead by example.