Are E-numbers Safe to Consume? Separating Fact from Fiction

December 1, 2025 •

4 min read

According to the European Food Safety Authority (EFSA), an E-number signifies that a food additive has undergone rigorous safety testing and is approved for use. Are E-numbers safe to consume, though, is a question that reveals a mix of widespread misinformation and valid concerns, particularly regarding long-term health and individual sensitivities. This comprehensive guide will explain the science and regulation behind E-numbers.

Quick Summary

This article explores the safety of E-numbers, clarifying their regulatory status and revealing the difference between natural and synthetic types. It examines specific health concerns, such as hyperactivity and allergies, and provides actionable advice for consumers navigating food labels.

Key Points

Regulatory Approval: E-numbers indicate food additives approved by the European Food Safety Authority (EFSA), based on rigorous safety testing.
Natural and Synthetic: Not all E-numbers are synthetic; many are natural substances like Vitamin C (E300), while others are lab-produced.
Ongoing Review: Regulatory approval is not permanent; EFSA continuously re-evaluates additives based on the latest scientific evidence, which can lead to restrictions or bans.
Individual Sensitivity: Some people, particularly those with conditions like asthma or allergies, may experience adverse reactions to certain E-numbers, such as sulphites or specific colourings.
Hyperactivity Link: A group of synthetic colours known as the 'Southampton Six' has been linked to increased hyperactivity in some children, leading to mandatory warning labels in the EU.
Focus on Whole Foods: Limiting highly processed foods, which contain more additives, is the most effective way to reduce overall exposure to potentially problematic E-numbers.

What Exactly Are E-Numbers?

E-numbers are code names given to food additives approved for use within the European Union (EU). The "E" stands for Europe, and the system is internationally recognised, often without the 'E' prefix in other regions. These additives are intentionally added to food for various technological purposes, not all of which are synthetic. For example, Vitamin C is known as E300, and curcumin from turmeric is E100.

The primary functions of these additives are to enhance the food's appearance, taste, texture, and extend its shelf life. This can include:

Preservatives (E200-E299): Inhibit the growth of microorganisms to prevent spoilage. Examples include sulfur dioxide (E220) and sodium benzoate (E211).
Colours (E100-E199): Add or restore colour lost during processing to make food more appealing. Examples are carotenes (E160a) and the controversial synthetic colour tartrazine (E102).
Antioxidants and Acidity Regulators (E300-E399): Prevent oxidation, which causes food to go rancid, and control the pH level. Vitamin C (E300) is a well-known example.
Emulsifiers, Stabilisers, and Thickeners (E400-E499): Improve consistency and texture, helping to mix ingredients that don't normally combine, like oil and water.
Flavour Enhancers (E600-E699): Intensify or modify the taste of food. Monosodium glutamate (MSG or E621) is a common one.
Sweeteners (E900-E999): Provide a sweet taste with fewer calories. Aspartame (E951) falls into this category.

Regulation and Safety Testing

All E-numbers used in the EU must be approved by the European Food Safety Authority (EFSA). This process involves a comprehensive safety evaluation that includes looking at toxicology, potential health effects, and setting an Acceptable Daily Intake (ADI). The ADI is the amount of a substance that can be consumed daily over a lifetime without posing a health risk.

However, EFSA regularly re-evaluates additives in light of new scientific data. For instance, titanium dioxide (E171), once widely used, was re-evaluated and is no longer permitted in food products within the EU due to safety concerns. This continuous process underscores the dynamic nature of food science and regulation. The presence of an E-number indicates approval, but it is not a static guarantee of absolute safety forever.

The Truth About Safety: Natural vs. Synthetic E-Numbers

One of the biggest misconceptions is that E-numbers are inherently artificial and harmful. While many are synthetic, a significant portion are derived from natural sources, making the natural vs. synthetic distinction important for understanding perceived risks.


Feature	Naturally Derived E-Numbers	Synthetically Produced E-Numbers
Source	Plants, animals, minerals (e.g., carotenes from carrots, lecithin from egg yolk).	Created in a lab using chemical processes (e.g., tartrazine).
Public Perception	Often viewed as safer, less 'chemical'.	Frequently associated with negative health effects; higher consumer suspicion.
Regulation	All are subject to the same strict EFSA testing and approval process.	All are subject to the same strict EFSA testing and approval process.
Health Concerns	Generally fewer concerns, but some, like carmine (E120) from insects, can cause allergies in sensitive individuals.	Some are linked to specific health concerns, such as hyperactivity or potential carcinogenicity in animal studies.

Specific E-Numbers and Health Concerns

While the vast majority of E-numbers are harmless for most people, some have been associated with specific health issues, particularly in sensitive individuals. It is crucial to distinguish between anecdotal evidence and established scientific consensus.

The 'Southampton Six' and Hyperactivity

A 2007 study linked a group of artificial food colours—known as the 'Southampton Six'—to increased hyperactivity in some children. These colours are: Sunset Yellow (E110), Quinoline Yellow (E104), Carmoisine (E122), Allura Red (E129), Tartrazine (E102), and Ponceau 4R (E124). As a result, the EU now requires warning labels on products containing these colours, advising they may have an adverse effect on activity and attention in children.

Other Common Sensitivities and Concerns

Sulphites (E220-E228): These preservatives, found in many products like dried fruit and wine, can trigger allergic reactions or asthma in sensitive individuals.
Monosodium Glutamate (MSG or E621): A flavour enhancer that is often cited as a trigger for headaches, nausea, and other symptoms in some people, though scientific evidence is mixed.
Artificial Sweeteners (e.g., Aspartame, E951): Have attracted anecdotal concerns about potential side effects, but regulatory bodies maintain they are safe within approved consumption levels.
Nitrates and Nitrites (E249-E252): Used to cure meats. Concerns exist over their potential to form carcinogenic compounds when cooked at high temperatures.

How to Approach E-Numbers in Your Diet

The most effective strategy is to focus on your overall dietary pattern rather than demonising every E-number. A balanced diet rich in whole foods naturally reduces your exposure to additives. For those with known sensitivities, it is wise to pay attention to labels and avoid specific additives. A good approach includes:

Read Labels Carefully: Familiarise yourself with the E-numbers you want to avoid and check ingredients lists, which must display them.
Choose Whole Foods: Minimise your consumption of heavily processed foods, which contain the highest concentrations of additives.
Monitor Your Symptoms: If you suspect an E-number is causing a reaction, keep a food diary to identify potential triggers and consult a healthcare professional.
Embrace Natural Additives: Recognise that many E-numbers are simply natural substances, like vitamin C, and are not a cause for concern.

Conclusion

Ultimately, the safety of E-numbers is not a black-and-white issue. The presence of an E-number on a food label confirms regulatory approval, but it doesn't preclude health concerns for certain groups or individuals. While many E-numbers are benign or even derived from natural sources, some, particularly certain synthetic colourings and preservatives, are linked to sensitivities and health debates. By focusing on a diet rich in whole, unprocessed foods and paying attention to specific additives if you have sensitivities, you can make informed decisions that best suit your health needs. The perception that all E-numbers are toxic is a myth; the reality is far more nuanced and depends on individual tolerance and overall dietary context.

Frequently Asked Questions

The 'E' stands for Europe, indicating that the food additive has been evaluated and approved for use by the European Food Safety Authority (EFSA) and is permitted within the European Union.

Not necessarily. All E-numbers, whether from natural or synthetic sources, must pass the same strict safety assessments by regulatory bodies. While some synthetics have been linked to health concerns for sensitive individuals, some naturally derived additives, like carmine (E120), can also trigger allergies.

A study identified six artificial colours, dubbed the 'Southampton Six,' which may cause increased hyperactivity in some children. These include E102 (Tartrazine), E104 (Quinoline Yellow), E110 (Sunset Yellow), E122 (Carmoisine), E124 (Ponceau 4R), and E129 (Allura Red).

Yes, some E-numbers, such as sulphites (E220-E228) and certain colours like carmine (E120), are known to cause allergic reactions, particularly in sensitive individuals with asthma or allergies.

While often anecdotally associated with symptoms like headaches, scientific evidence does not conclusively prove MSG is harmful to the general population. Some people may be more sensitive to its effects than others.

The use of E-numbers is heavily regulated, and they are permitted only within specific, safe limits determined by regulatory bodies. While some may pose risks for specific, sensitive individuals, the vast majority are safe for the general population in the approved amounts.

The most effective way to limit your intake of E-numbers is to reduce your consumption of processed and ultra-processed foods. A diet rich in fresh, whole foods like fruits, vegetables, and unprocessed meats will naturally contain fewer additives. For specific concerns, always check the ingredient list on packaged products.