Is Erythritol Safe? Unpacking the Risks of This Popular Sweetener
Erythritol is a sugar alcohol found in many sugar-free and low-carb products. It tastes sweet and has almost no calories. Many consider it a safer alternative to sugar. But a growing body of evidence raises a crucial question: Is erythritol safe?
Recent studies suggest it might not be. Researchers are now linking erythritol to increased heart and brain health risks. Some findings also highlight digestive issues and potential problems for pets. So, let’s take a closer look.
What Is Erythritol and Why Do People Use It?
Erythritol occurs naturally in certain fruits and fermented foods. Commercial production involves fermenting glucose with yeast. It’s about 70% as sweet as sugar but nearly calorie-free. Because it doesn’t spike blood sugar, it’s popular in diabetic and keto-friendly products.
Unlike many sweeteners, erythritol passes through the body mostly unchanged. That’s why many assume it’s safe. But the real question remains: Is erythritol safe when consumed regularly?
Is Erythritol Safe for Brain Blood Vessels?
A 2025 study presented at the American Physiology Summit raised serious concerns. Researchers from the University of Colorado Boulder found that one energy drink sweetened with erythritol (around 30 grams) increased oxidative stress and reduced nitric oxide in brain blood vessels (The Sun, 2025).
Nitric oxide plays a key role in maintaining healthy blood flow. Without it, circulation suffers. This decline may increase the risk of stroke and cognitive decline (Medical News Today, 2024).
So, is erythritol safe for your brain? This study suggests we should proceed with caution.
Is Erythritol Safe for Your Heart?
In 2023, a large study published in Nature Medicine linked erythritol to serious cardiovascular issues. Researchers followed over 4,000 people and discovered that those with high blood levels of erythritol had a greater risk of heart attacks and strokes (Witkowski et al., 2023).
The cause? Erythritol appears to increase platelet activity, making blood more likely to clot. More clots mean a higher chance of heart problems (and strokes).
Even moderate intake seemed risky. So if you’re wondering, is erythritol safe for heart health? – this research sends a clear warning.
Erythritol’s Effect on Brain Function
Your brain relies on good blood flow. When nitric oxide is suppressed, brain function can decline. This is especially troubling because neurovascular coupling may be disrupted by erythritol (Medical News Today, 2024). Neurovascular coupling is the system that increases brain blood flow when needed.
This finding prompts another layer of concern: Is erythritol safe when it alters how your brain receives oxygen and nutrients?
Is Erythritol Safe for Pets?
Pet owners often choose erythritol over xylitol. Xylitol is toxic to dogs. While erythritol doesn’t appear to cause life-threatening reactions in pets, that doesn’t make it risk-free.
The American Kennel Club reports that small amounts are generally tolerated, but larger quantities may lead to vomiting and diarrhea (American Kennel Club, 2023). When using any sugar substitute at home, always store it where pets can’t reach it.
If you’re a pet parent, you must ask: Is erythritol safe to have around your animals? Use caution.
Other Health Risks of Erythritol
Beyond heart and brain concerns, erythritol may cause additional problems.
1. Digestive Issues
Like many sugar alcohols, erythritol can cause bloating, gas, and diarrhea. These symptoms are more common in larger doses because the body doesn’t fully absorb erythritol. It ferments in the gut (Wikipedia, 2025). If you already have IBS or gut sensitivity, these effects can be even more intense.
2. Potential Allergies
Though rare, allergic reactions can occur. These may include hives, swelling, or an itchy throat. If you’re sensitive to food additives, you might ask, is erythritol safe for someone with allergies? The answer depends on individual tolerance, so it’s best to test cautiously.
3. Lack of Long-Term Research
Most early safety studies focused on short-term effects. But what happens with daily use over a number of years? That remains unknown. Until we have more data, many health experts recommend moderation.
Is Erythritol Safe for Children?
Children are especially vulnerable to chemical exposures due to their developing organs and smaller body size. While erythritol is technically approved for use in many children’s snacks and beverages, the long-term safety remains uncertain.
Small children may be more prone to gastrointestinal distress when exposed to sugar alcohols like erythritol. Plus, if a child already consumes several processed “health” snacks per day, their erythritol intake can add up quickly.
As a result, parents should consider asking, is erythritol safe for kids? – especially when it’s consumed daily.
What About Diabetics? Is Erythritol Safe?
Erythritol doesn’t spike insulin or blood sugar levels, which has made it a go-to for people managing diabetes. However, the cardiovascular risks now being reported create new concerns for this group.
Since diabetics are already at increased risk for heart problems, using a sweetener that may raise that risk even more isn’t ideal. Until further research confirms its long-term safety, individuals managing diabetes should weigh both the benefits and potential dangers.
In this light, is erythritol safe for diabetics? That depends on the overall health profile and how often it’s consumed.
Better Alternatives to Erythritol
If you’re cutting back on sugar, try safer substitutes:
- Stevia – A plant-based, zero-calorie sweetener without erythritol’s vascular concerns.
- Monk Fruit – A natural option that doesn’t raise blood sugar.
- Raw Honey or Maple Syrup – These contain nutrients, but should be used in moderation.
- Date Sugar – Made from whole dried dates and retains fiber and minerals.
- Coconut Sugar – A natural sugar with a slightly lower glycemic index than white sugar.
These alternatives may be better choices if you’re still asking, is erythritol safe compared to natural sweeteners?
Final Thoughts: Is Erythritol Safe or Not?
For years, erythritol earned a reputation as a harmless sugar substitute. But recent research challenges that view. New findings suggest that erythritol may increase oxidative stress, reduce brain blood flow, and raise the risk of heart events.
This is especially concerning for people already facing health risks like high blood pressure or diabetes. So, is erythritol safe to consume daily? Based on current evidence, the answer isn’t so simple.
Until more long-term research is available, use erythritol with care. Read product labels. Don’t assume “sugar-free” means “risk-free.” Your health may depend on asking the hard questions, including: is erythritol safe?
Want to Make Safer Sweetener Choices?
You can replace erythritol with safer alternatives. Try pure monk fruit extract or organic liquid stevia, both available on Amazon. I frequently use Pure Organic Stevia Powder or organic stevia leaf powder. These natural sweeteners don’t carry the same cardiovascular or neurological risks and are ideal for blood sugar balance. Organic date syrup or date sugar offers a nutrient-rich option with a rich, caramel flavor that works beautifully in baking.
For more tips on clean eating, ingredient swaps, and nourishing your body from the inside out, check out my other articles and recipes. Whether you’re navigating food sensitivities, reducing inflammation, or just trying to live with more intention, you’ll find practical, uplifting guidance to support your journey.
Natural Flavors Explained: Are They Really Safe?(Opens in a new browser tab)
Sucralose Increases Hunger: The Hidden Truth(Opens in a new browser tab)
Weight Loss Journey: Avoiding Chemical Roadblocks(Opens in a new browser tab)
Chemical Leaching: Unseen Risks in Your Home(Opens in a new browser tab)
Harmful Ingredients in Processed Foods and Healthier Alternatives(Opens in a new browser tab)
References
The Sun. (2025). Urgent warning as just ONE popular drink can ‘damage your brain and blood vessels’. Retrieved from https://www.thesun.ie/health/15181282/artificial-sweetener-erythritol-energy-drink-damage-blood-vessels/
Witkowski, M. et al. (2023). The artificial sweetener erythritol and cardiovascular event risk. Retrieved from https://www.nature.com/articles/s41591-023-02223-9
Medical News Today. (2024). Just 1 erythritol-sweetened drink may harm brain, blood vessel health. Retrieved from https://www.medicalnewstoday.com/articles/common-sugar-substitute-may-affect-brain-and-blood-vessel-health
American Kennel Club. (2023). Artificial Sweeteners: Which Ones Are Safe for Dogs?. Retrieved from https://www.akc.org/expert-advice/nutrition/artificial-sweetener-safety-for-dogs/
Wikipedia. (2025). Erythritol. Retrieved from https://en.wikipedia.org/wiki/Erythritol
