Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity, and impulsivity. It affects around 5% of children and 2.5% of adults worldwide. While the exact causes of ADHD are unknown, research suggests that genetics, environment, brain chemistry and structure may play a role.
There is controversy surrounding whether artificial food dyes worsen ADHD symptoms. This article provides an overview of artificial food dyes, their potential effects on ADHD, and recommendations on which dyes ADHD patients may want to avoid.
Overview of Artificial Food Dyes
Artificial food dyes are synthetic chemical compounds added to foods and drinks to give them color. They are found in many processed foods and drinks, such as candy, cereals, sodas, juices, salad dressings, etc. The six most commonly used dyes in the United States and European Union are:
| Dye Name | Color |
|---|---|
| Red 40 | Red |
| Yellow 5 | Yellow |
| Yellow 6 | Orange |
| Blue 1 | Blue |
| Blue 2 | Blue |
| Green 3 | Green |
These artificial dyes are approved for use in foods. However, some researchers believe they may have negative health effects, especially on children.
Potential Effects of Food Dyes on ADHD
Several studies have found associations between artificial food dyes and exacerbated ADHD symptoms in children:
- A 2004 meta-analysis of 15 studies found evidence that artificial food colors increase hyperactivity in children with ADHD. Removing dyes from the diet significantly reduced symptoms.
- A 2007 randomized controlled trial found that removing artificial colors and preservatives from the diets of children with ADHD significantly reduced hyperactivity symptoms.
- A 2010 meta-analysis of 24 studies found that removing artificial food colors from the diet reduced ADHD symptoms in children, regardless of whether they were formally diagnosed with ADHD.
However, some other studies have not found a link between food dyes and ADHD:
- A 2012 meta-analysis reviewed 34 trials and found no evidence that hyperactivity increased with artificial food colors. However, they noted that a small effect could not be ruled out.
- A 2016 review looked at 32 studies and found little evidence that food dyes negatively impacted child behavior, but called for more rigorous research.
While the evidence is mixed, many healthcare providers still recommend avoiding artificial dyes if ADHD symptoms worsen after ingesting dye-containing foods.
Food Dyes to Potentially Avoid with ADHD
Based on the available research, here are the artificial food dyes that ADHD patients may want to avoid:
| Food Dye | Found In |
|---|---|
| Red 40 | Candy, cereals, ice cream, yogurt, gelatin, juices |
| Yellow 5 (Tartrazine) | Candy, cereals, gelatin, soda, juices |
| Yellow 6 (Sunset Yellow) | Candy, cereals, baked goods, gelatin, sausage |
| Blue 1 (Brilliant Blue) | Ice cream, canned processed peas, dairy products |
Here is a more detailed overview of these potentially problematic dyes for ADHD patients:
Red 40
Red 40 is the most widely used artificial dye. It has been associated with exacerbated ADHD symptoms in multiple studies.
It can be found in candy, fruit juice drinks, cereals, ice cream, yogurt, and gelatin products. Checking ingredient lists and avoiding products with Red 40 may help reduce ADHD symptoms.
Yellow 5 (Tartrazine)
Yellow 5 has also been frequently linked to worse behavioral issues in children with ADHD. It is one of the dyes used most widely, found in candy, cereals, soda, gelatin, and juices.
Of all the food dyes, Yellow 5 appears to have the most research linking it to ADHD symptoms. Minimizing exposure to this dye may help improve behavior.
Yellow 6 (Sunset Yellow)
Yellow 6 is added to many bright orange and yellow foods like cereals, baked goods, candy, and gelatin products. Several studies have connected Yellow 6 to ADHD symptoms.
While not as extensively researched as Red 40 and Yellow 5, avoiding Yellow 6 may help reduce hyperactivity and inattention in some children.
Blue 1 (Brilliant Blue)
Blue 1 is found in products like ice cream, canned processed peas, and dairy products. There is limited research on Blue 1 compared to other dyes.
However, a few studies have found Blue 1 worsened hyperactivity in children with behavioral conditions. Minimizing exposure to this dye may help some ADHD patients.
Tips for Avoiding Food Dyes with ADHD
Here are some tips for avoiding artificial food dyes when living with ADHD:
- Read ingredient lists carefully. Thoroughly read ingredient lists and avoid products with Red 40, Yellow 5, Yellow 6, and Blue 1 listed.
- Buy plain versions. Choose plain yogurt without added color, or ice cream without dye. Opt for plain Cheerios or Rice Krispies over colorful brands.
- Buy natural. Look for dried fruit, applesauce, and other products made with no artificial ingredients.
- Make from scratch. Prepare more homemade meals and baked goods using natural ingredients like berries, beet juice, and spinach for color.
- Look for “dye-free.” Seek out brands that advertise having no artificial colors added.
Being vigilant about food dyes takes effort, but can make a meaningful difference in managing ADHD symptoms for some patients.
Other Dietary Strategies for ADHD
While food dyes have mixed evidence for impacting ADHD, other dietary approaches may also help:
- Omega-3 fatty acids: Supplementing with fish oil omega-3s may reduce ADHD symptoms.
- Zinc: Correcting any zinc deficiency could help improve ADHD behaviors.
- Iron: Ensuring adequate iron intake reduces restless leg syndrome and insomnia in some ADHD patients.
- Protein: Eating high-protein breakfasts helps control hyperactivity and sustain focus.
- Probiotics: Taking probiotic supplements may reduce hyperactivity and impulsivity.
A nutrient-dense diet full of vegetables, fruits, whole grains, nuts, seeds, and lean proteins promotes overall brain health. Cutting out junk foods high in sugar, salt, and saturated fats can also encourage focus and concentration.
Conclusion
The research on whether artificial food dyes worsen ADHD symptoms has shown mixed results. However, many studies have found that removing dyes, especially Red 40, Yellow 5, Yellow 6, and Blue 1, can reduce hyperactivity and impulsivity in children with ADHD.
Reading labels carefully, choosing natural brands, and preparing more homemade meals can help patients minimize exposure to potentially problematic food dyes. While dye avoidance takes effort, it may be a worthwhile strategy for improving ADHD behaviors, especially when used with other healthy dietary approaches.
