What E numbers may be affecting ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a Biomedical and neurodevelopment condition that affects both children and adults, impacting attention span, impulse control, and hyperactivity levels. While the exact causes of ADHD are complex and multifaceted, research suggests that certain dietary factors, including food additives, might influence ADHD symptoms in some individuals. In particular, some E numbers, the codes assigned to food additives in the European Union, have been implicated in exacerbating ADHD symptoms. Let's delve into which E numbers may potentially affect ADHD and how you can navigate them in your diet.
E102 (Tartrazine)
Tartrazine, also known as FD&C Yellow No. 5 in the United States, is a synthetic dye commonly used in foods like soft drinks, candy, and baked goods. Several studies have suggested a link between tartrazine and increased hyperactivity in children, with some research indicating that it can exacerbate ADHD symptoms. Tartrazine may provoke immune responses, leading to allergies or sensitivities, and some believe it could impact neurotransmitter activity, potentially affecting behaviour and attention.
E110 (Sunset Yellow FCF)
Sunset Yellow FCF, or FD&C Yellow No. 6, is another synthetic dye used in processed foods like desserts, snacks, and beverages. This additive has been studied for its potential link to hyperactivity and ADHD symptoms in children. Some research indicates that it can increase behavioural problems, although not all studies agree. The suspected mechanisms include allergic reactions and effects on neurotransmitter function.
E122 (Azorubine, Carmoisine)
Azorubine, known as FD&C Red No. 3 in the United States, is used in foods, beverages, and medications. While there is less research specifically linking this dye to ADHD symptoms, some studies have found an association between synthetic dyes like azorubine and increased hyperactivity in children. The exact mechanism is not fully understood, but it could involve immune responses or other pathways affecting brain function.
E124 (Ponceau 4R, Cochineal Red A)
Ponceau 4R is a red dye commonly found in candy, desserts, and beverages. Like other artificial colours, it has been associated with behavioural issues in some studies. Although the evidence is less extensive compared to other dyes, some children with ADHD may show increased sensitivity to this additive, potentially leading to worsened symptoms.
E129 (Allura Red AC)
Allura Red AC, or FD&C Red No. 40, is a common red dye in candy, soft drinks, and processed foods. It has been studied for its possible link to ADHD symptoms, with some research suggesting that it can increase hyperactivity in certain children. The underlying mechanisms might involve immune responses, neurotransmitter disruption, or oxidative stress.
E211 (Sodium Benzoate)
Sodium benzoate is a preservative used in soft drinks, salad dressings, and other processed foods to prevent spoilage. Some studies have suggested that sodium benzoate may increase hyperactivity in children, potentially impacting those with ADHD. While the exact mechanism isn't clear, it could involve interactions with other additives, like food dyes, or an impact on neurotransmitters.
E621 (Monosodium Glutamate, MSG)
MSG is a flavour enhancer used in many savoury snacks and foods. While there's limited direct evidence linking MSG to ADHD symptoms, some individuals report increased hyperactivity or behavioural changes after consuming foods containing MSG. These reactions could result from sensitivities to MSG or interactions with other food additives, affecting neurotransmitter activity or other physiological responses.
How These Additives Might Affect ADHD
The exact mechanisms through which these E numbers could influence ADHD symptoms aren't fully understood. However, researchers propose several potential pathways:
Immune Response: Some additives can trigger allergic reactions or sensitivities, leading to systemic responses that affect mood and behaviour.
Neurotransmitter Disruption: Certain additives might impact neurotransmitter balance, influencing chemicals like dopamine and serotonin that play crucial roles in attention and behaviour.
Oxidative Stress: Artificial additives might increase oxidative stress in the brain, leading to cellular damage and potentially affecting brain function.
Inflammation: Food additives can contribute to inflammation, which can disrupt brain function and behaviour.
Navigating the complexities of food additives and their potential impact on ADHD can be challenging. Here are some tips to help manage ADHD symptoms through dietary choices:
Read Labels: Be vigilant about reading ingredient labels and look out for E numbers, particularly those associated with artificial colours and preservatives.
Minimise Processed Foods: Opt for whole, unprocessed foods whenever possible to reduce exposure to potentially problematic additives.
Keep a Food Diary: Consider keeping a food diary to track how different foods and additives affect ADHD symptoms, helping you identify potential triggers.
Consult a Professional: If you suspect that certain additives are exacerbating ADHD symptoms, consult with a healthcare professional, such as a doctor or registered dietitian, for personalised guidance and support.
While avoiding certain E numbers may be beneficial for some individuals with ADHD, it's essential to recognise that dietary changes alone may not fully alleviate symptoms. A comprehensive approach to ADHD management typically involves a combination of medication, behavioural therapy, lifestyle modifications, and dietary adjustments tailored to individual needs.
In conclusion, while research on the relationship between E numbers and ADHD is ongoing, some individuals may find that minimising their intake of certain additives, such as artificial colours and preservatives, helps manage symptoms effectively. By staying informed, making mindful food choices, and seeking professional guidance when needed, individuals with ADHD can take proactive steps towards optimising their overall well-being and quality of life.
Written by Lilly Barton, Biomedical Practitioner at The Key Clinic.