Table of ContentsView AllTable of ContentsSafety and RegulationAcceptable Daily Intake Levels of AspartameWhat Products Use AspartameCommon ConcernsSpecial PrecautionsPotential Side EffectsAlternative Sweeteners
Table of ContentsView All
View All
Table of Contents
Safety and Regulation
Acceptable Daily Intake Levels of Aspartame
What Products Use Aspartame
Common Concerns
Special Precautions
Potential Side Effects
Alternative Sweeteners
Artificial sweeteners are chemically synthesized sugar substitutes that serve as an alternative to sucrose (table sugar).
Aspartame, also known as NutraSweet or Equal, is composed of two amino acids (building blocks of protein): phenylalanine and aspartic acid. The combination of these two amino acids produces an intensely sweet-tasting substance.
Aspartame is 200 times sweeter than sugar and commonly serves as an artificialnonnutritivesweetener.Because artificial sweeteners are much sweeter than table sugar, smaller amounts are necessary, and their caloric content is negligible. Hence, the term nonnutritive.
Aspartame is widely used in various foods and beverages marketed as “diet” or “sugar-free.”
Even though aspartame is permitted as a sweetener in food and beverages, the controversy surrounding its safety remains due to conflicting findings from various studies.
This article delves into the safety concerns, special considerations, and potential side effects of aspartame.
A stoneware container holding packets of artificial sweetener.BigRedCurlyGuy / Getty Imahes
BigRedCurlyGuy / Getty Imahes
The U.S. Food and Drug Administration (FDA) approved aspartame for use in food as a sweetener.
The International Agency for Research on Cancer (IARC) classified aspartame as “possibly carcinogenic to humans.” This classification applies when there is limited but not convincing evidence for cancer in humans or convincing evidence for cancer but in animals.
However, the FDA disagreed with IARC’s conclusion that aspartame is a possible carcinogen.
In the European Union, the acceptable daily intake (ADI) of aspartame is 40 milligrams (mg) per kilogram (kg) body weight.
This means that a 150-pound individual would need to consume about 20 servings of Diet Coke that are about 355 milliliters (mL) per serving—each serving containing 131 mg of aspartame—to reach such an ADI.
However, in the United States, the ADI is higher at 50 mg/kg body weight.
A Word on ModerationFor the general population without medical conditions that necessitate avoiding aspartame, it is important to consume aspartame in moderation as part of a balanced diet and not exceed the acceptable daily intake.
A Word on Moderation
For the general population without medical conditions that necessitate avoiding aspartame, it is important to consume aspartame in moderation as part of a balanced diet and not exceed the acceptable daily intake.
Aside from its use in the manufacture of low-calorie beverages, aspartame is also an ingredient in some of the following food and beverage products:
As mentioned, the International Agency for Research on Cancer (IARC) classified aspartame as “possibly carcinogenic to humans," with limited evidence.Again, the FDA disagreed with IARC’s conclusion that aspartame is a possible carcinogen.
Whereas one study found that adults who consumed higher amounts of aspartame were more likely to develop cancer overall compared to those who did not consume aspartame, other studies have not shown a clear link between aspartame and the risk of cancer.
The Joint Food and Agriculture Organization/World Health Organization Expert Committee on Food Additives (JECFA) concluded that aspartame has no adverse effects after ingestion based on animal and human studies.
Given these mixed findings, the benefits and dangers of aspartame remain controversial.
It is important to note that the acceptable daily intake of aspartame does not apply to some individuals, including those who have the following conditions.
Phenylketonuria
Phenylketonuriaoccurs when the body cannot effectively break down phenylalanine. This leads to the buildup of toxic levels of phenylalanine in the blood and other tissues and can cause brain damage.
Because aspartame contains the natural amino acid phenylalanine, people with phenylketonuria should avoid aspartame.
Metabolic Health
A review of a collection of studies indicates no beneficial or harmful metabolic effects of aspartame in the setting of diabetes and obesity.
According to the Academy of Nutrition and Dietetics, nonnutritive sweeteners can help limit energy intake and, therefore, manage weight or blood sugar levels.
However, other data suggest routine use of nonnutritive sweeteners may be linked to an increase inbody mass index (BMI)and increased risks of heart disease and diabetes.Further experimental studies are necessary to clarify the effect of nonnutritive sweeteners on heart and metabolic health.
Pregnancy
Aspartame has not been found to pass through the placenta because it is fully digested in the intestinal tract. In addition, it has not been found in breast milk.
However, clinical studies on the effects of nonnutritive sweetener consumption during pregnancy are limited, and further studies are necessary to clarify the results.
Though aspartame appears to show no severe short-term side effects, some symptoms have been reported in individuals who are sensitive to aspartame.
These include the following:
Individual tolerance to aspartame may vary, and some people may experience side effects at lower doses of aspartame than others.
Listen to your body and consult with your healthcare provider if you suspect you may be sensitive to aspartame.
Aside from artificial sweeteners, such as aspartame, natural sweetener options include the following:
Though such sweeteners are natural, it is important to consume them in moderation.
Summary
Artificial sweeteners like aspartame have been used as sugar substitutes in many foods and beverages, but limited studies have raised concerns about their health risks.
You should avoid aspartame if you have certain medical conditions, such as phenylketonuria.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Aspartame and other sweeteners in food.National Cancer Institute.Artificial sweeteners and cancer.Ahmad SY, Friel J, Mackay D.The effects of non-nutritive artificial sweeteners, aspartame and sucralose, on the gut microbiome in healthy adults: secondary outcomes of a randomized double-blinded crossover clinical trial.Nutrients. 2020;12(11):3408. Published 2020 Nov 6. doi:10.3390/nu12113408Landrigan PJ, Straif K.Aspartame and cancer - new evidence for causation.Environ Health. 2021;20(1):42. Published 2021 Apr 12. doi:10.1186/s12940-021-00725-yMedlinePlus.Phenylketonuria.Lean ME, Hankey CR.Aspartame and its effects on health.BMJ. 2004;329(7469):755-756. doi:10.1136/bmj.329.7469.755Santos NC, de Araujo LM, De Luca Canto G, et al.Metabolic effects of aspartame in adulthood: a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2018;58(12):2068-2081. doi:10.1080/10408398.2017.1304358Azad MB, Abou-Setta AM, Chauhan BF, et al.Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.CMAJ. 2017;189(28):E929-E939. doi:10.1503/cmaj.161390Palatnik A, Moosreiner A, Olivier-Van Stichelen S.Consumption of non-nutritive sweeteners during pregnancy.Am J Obstet Gynecol. 2020;223(2):211-218. doi:10.1016/j.ajog.2020.03.034Sathyapalan T, Thatcher NJ, Hammersley R, et al.Aspartame sensitivity? A double blind randomised crossover study[published correction appears in PLoS One. 2015;10(5):e0126039].PLoS One. 2015;10(3):e0116212. Published 2015 Mar 18. doi:10.1371/journal.pone.0116212
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Aspartame and other sweeteners in food.National Cancer Institute.Artificial sweeteners and cancer.Ahmad SY, Friel J, Mackay D.The effects of non-nutritive artificial sweeteners, aspartame and sucralose, on the gut microbiome in healthy adults: secondary outcomes of a randomized double-blinded crossover clinical trial.Nutrients. 2020;12(11):3408. Published 2020 Nov 6. doi:10.3390/nu12113408Landrigan PJ, Straif K.Aspartame and cancer - new evidence for causation.Environ Health. 2021;20(1):42. Published 2021 Apr 12. doi:10.1186/s12940-021-00725-yMedlinePlus.Phenylketonuria.Lean ME, Hankey CR.Aspartame and its effects on health.BMJ. 2004;329(7469):755-756. doi:10.1136/bmj.329.7469.755Santos NC, de Araujo LM, De Luca Canto G, et al.Metabolic effects of aspartame in adulthood: a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2018;58(12):2068-2081. doi:10.1080/10408398.2017.1304358Azad MB, Abou-Setta AM, Chauhan BF, et al.Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.CMAJ. 2017;189(28):E929-E939. doi:10.1503/cmaj.161390Palatnik A, Moosreiner A, Olivier-Van Stichelen S.Consumption of non-nutritive sweeteners during pregnancy.Am J Obstet Gynecol. 2020;223(2):211-218. doi:10.1016/j.ajog.2020.03.034Sathyapalan T, Thatcher NJ, Hammersley R, et al.Aspartame sensitivity? A double blind randomised crossover study[published correction appears in PLoS One. 2015;10(5):e0126039].PLoS One. 2015;10(3):e0116212. Published 2015 Mar 18. doi:10.1371/journal.pone.0116212
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Food and Drug Administration.Aspartame and other sweeteners in food.National Cancer Institute.Artificial sweeteners and cancer.Ahmad SY, Friel J, Mackay D.The effects of non-nutritive artificial sweeteners, aspartame and sucralose, on the gut microbiome in healthy adults: secondary outcomes of a randomized double-blinded crossover clinical trial.Nutrients. 2020;12(11):3408. Published 2020 Nov 6. doi:10.3390/nu12113408Landrigan PJ, Straif K.Aspartame and cancer - new evidence for causation.Environ Health. 2021;20(1):42. Published 2021 Apr 12. doi:10.1186/s12940-021-00725-yMedlinePlus.Phenylketonuria.Lean ME, Hankey CR.Aspartame and its effects on health.BMJ. 2004;329(7469):755-756. doi:10.1136/bmj.329.7469.755Santos NC, de Araujo LM, De Luca Canto G, et al.Metabolic effects of aspartame in adulthood: a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2018;58(12):2068-2081. doi:10.1080/10408398.2017.1304358Azad MB, Abou-Setta AM, Chauhan BF, et al.Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.CMAJ. 2017;189(28):E929-E939. doi:10.1503/cmaj.161390Palatnik A, Moosreiner A, Olivier-Van Stichelen S.Consumption of non-nutritive sweeteners during pregnancy.Am J Obstet Gynecol. 2020;223(2):211-218. doi:10.1016/j.ajog.2020.03.034Sathyapalan T, Thatcher NJ, Hammersley R, et al.Aspartame sensitivity? A double blind randomised crossover study[published correction appears in PLoS One. 2015;10(5):e0126039].PLoS One. 2015;10(3):e0116212. Published 2015 Mar 18. doi:10.1371/journal.pone.0116212
U.S. Food and Drug Administration.Aspartame and other sweeteners in food.
National Cancer Institute.Artificial sweeteners and cancer.
Ahmad SY, Friel J, Mackay D.The effects of non-nutritive artificial sweeteners, aspartame and sucralose, on the gut microbiome in healthy adults: secondary outcomes of a randomized double-blinded crossover clinical trial.Nutrients. 2020;12(11):3408. Published 2020 Nov 6. doi:10.3390/nu12113408
Landrigan PJ, Straif K.Aspartame and cancer - new evidence for causation.Environ Health. 2021;20(1):42. Published 2021 Apr 12. doi:10.1186/s12940-021-00725-y
MedlinePlus.Phenylketonuria.
Lean ME, Hankey CR.Aspartame and its effects on health.BMJ. 2004;329(7469):755-756. doi:10.1136/bmj.329.7469.755
Santos NC, de Araujo LM, De Luca Canto G, et al.Metabolic effects of aspartame in adulthood: a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2018;58(12):2068-2081. doi:10.1080/10408398.2017.1304358
Azad MB, Abou-Setta AM, Chauhan BF, et al.Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.CMAJ. 2017;189(28):E929-E939. doi:10.1503/cmaj.161390
Palatnik A, Moosreiner A, Olivier-Van Stichelen S.Consumption of non-nutritive sweeteners during pregnancy.Am J Obstet Gynecol. 2020;223(2):211-218. doi:10.1016/j.ajog.2020.03.034
Sathyapalan T, Thatcher NJ, Hammersley R, et al.Aspartame sensitivity? A double blind randomised crossover study[published correction appears in PLoS One. 2015;10(5):e0126039].PLoS One. 2015;10(3):e0116212. Published 2015 Mar 18. doi:10.1371/journal.pone.0116212
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