How much stevia is too much per day?

January 10, 2026 •

4 min read

The acceptable daily intake (ADI) for steviol glycosides, the sweet compounds in stevia, is 4 milligrams (mg) per kilogram of body weight per day. This guideline provides a scientifically determined safety limit for consuming purified stevia products throughout one's lifetime, though exceeding this is difficult due to stevia's intense sweetness.

Quick Summary

The Acceptable Daily Intake for high-purity stevia extract is 4 mg per kg of body weight daily. Consumption within this limit is generally recognized as safe, while excessive intake may lead to minor gastrointestinal distress due to additional ingredients like sugar alcohols often found in sweetener products.

Key Points

Acceptable Daily Intake (ADI): The official safe limit for stevia is 4 mg of steviol equivalents per kilogram of body weight per day, established by global health authorities.
Difficult to Overconsume: Due to its intense sweetness (200-400x that of sugar), most people find it difficult to consume enough stevia to exceed the ADI.
Side Effects are Often from Fillers: Common side effects like gas and bloating are usually caused by sugar alcohols and bulking agents added to blended stevia products, not the stevia extract itself.
Potential for Allergic Reactions: Though rare, individuals allergic to plants in the Asteraceae family (like ragweed) may experience an allergic reaction.
Use High-Purity Extracts Only: The FDA only recognizes high-purity steviol glycoside extracts as generally recognized as safe (GRAS); crude leaves and extracts are not approved for use in food.
Moderation is Key: Despite its safety profile, moderation is important, and relying solely on any intense sweetener may not be the healthiest long-term strategy.

What is the Acceptable Daily Intake (ADI) for Stevia?

Health authorities worldwide, including the Joint FAO/WHO Expert Committee on Food Additives (JECFA) and the European Food Safety Authority (EFSA), have established a safe upper limit for the consumption of high-purity steviol glycosides, the refined sweetening compounds found in stevia plants. This limit, known as the Acceptable Daily Intake (ADI), is set at 4 milligrams (mg) per kilogram (kg) of body weight per day. To put this into perspective, for an average 150-pound (70 kg) person, this translates to 280 mg of steviol equivalents per day. Given that stevia is 200–400 times sweeter than sugar, most people are unlikely to come close to this limit during normal use.

Calculating Your Personal Stevia Limit

Understanding your personal limit involves a simple calculation. First, convert your weight from pounds to kilograms (divide your weight in pounds by 2.2). Then, multiply that number by 4 to find your ADI in milligrams. For example:

For a 150-pound (68 kg) individual: 68 kg x 4 mg = 272 mg of steviol equivalents per day.
For a 200-pound (91 kg) individual: 91 kg x 4 mg = 364 mg of steviol equivalents per day.

However, it is important to remember that this ADI applies to the highly purified extract, not raw stevia leaves or crude extracts which the FDA has not approved for use in food. The amount of purified steviol glycosides varies significantly between different commercial stevia products, so reading product labels is crucial. Some manufacturers also include fillers and sugar alcohols, which can affect your total daily consumption and potential side effects.

Potential Side Effects of Exceeding the ADI

While exceeding the ADI for high-purity stevia is difficult in practice, and an overdose is not considered harmful, high consumption can lead to some undesirable effects. Many of these issues are not caused by the steviol glycosides themselves, but by the sugar alcohols and bulking agents added to commercial products to mimic the volume and mouthfeel of sugar.

Gastrointestinal Discomfort

Excessive consumption of stevia products containing sugar alcohols, such as erythritol, is a common cause of digestive issues. Symptoms can include:

Bloating and gas
Nausea
Diarrhea
Stomach cramps

Allergic Reactions

For individuals with sensitivities to plants in the Asteraceae family (including ragweed, daisies, and chrysanthemums), there is a small risk of an allergic reaction to stevia. While rare, symptoms can include itching, swelling, or rash.

Blood Pressure Effects

Some studies suggest that stevia may have a blood-pressure-lowering effect, though it is not a primary concern for most people. However, individuals with low blood pressure or those taking antihypertensive medications should monitor their intake and consult a doctor, as large doses could potentially amplify the effects of medication.

Comparison of Stevia Products and Other Sweeteners

When choosing a sugar alternative, it's helpful to compare stevia products against other options, considering factors like composition, potential side effects, and taste profile.


Feature	Pure Stevia Extract	Blended Stevia Products	Monk Fruit Sweetener	Erythritol (Sugar Alcohol)
Source	Natural plant extract (leaves of Stevia rebaudiana)	Mix of stevia extract with bulking agents (e.g., sugar alcohols, dextrose)	Natural fruit extract (monk fruit)	Natural but often fermented from cornstarch
Sweetness	200-400x sweeter than sugar	Varies, often formulated to be 1:1 with sugar	100-250x sweeter than sugar	60-80% as sweet as sugar
Calories	Zero	Zero	Zero	Minimal (approx. 0.24 calories/gram)
Aftertaste	Can have a bitter or licorice-like aftertaste, especially at high concentrations	Often formulated to reduce or eliminate aftertaste	None to slight fruity aftertaste	None or cooling sensation
Potential Side Effects	Minimal if pure; overdose can be bitter	Digestive issues from added sugar alcohols	Rare, but potential for bloating or gas	Can cause gastrointestinal distress in large amounts
Baking Performance	Poor; lacks bulk and doesn't caramelize	Better; bulking agents improve texture and volume	Poor; lacks bulk and doesn't caramelize	Excellent; provides bulk and texture like sugar

Long-Term Effects and Overall Safety

Research into the long-term effects of highly purified stevia extract is ongoing, but current findings from regulatory bodies like the FDA suggest it is generally recognized as safe (GRAS) when consumed within the established ADI. Studies have found no evidence of genotoxicity or carcinogenicity. However, some research, especially in animal studies, has raised questions that require further investigation, such as potential impacts on the gut microbiome and hormone production. It is important to note that these studies often involve unpurified extracts or very high dosages and may not directly reflect the impact of typical human consumption of purified extracts.

Importance of Moderation

While stevia offers a zero-calorie alternative to sugar, it should be used in moderation as part of a balanced diet. Over-relying on any intense sweetener may not be the best approach for long-term health, and opting for naturally sweet foods like fruits can provide additional nutritional benefits.

Conclusion

For most individuals, consuming stevia within the Acceptable Daily Intake (ADI) of 4 mg per kg of body weight per day is not an issue, as this level is challenging to reach through normal use. Potential side effects like bloating or nausea are more likely caused by sugar alcohols or fillers in blended stevia products. The key to safely enjoying stevia is moderation and paying attention to product labels. While it is a generally safe sugar substitute, a well-rounded approach to managing sweetness intake, including enjoying natural, whole-food options, is always recommended. Always consult a healthcare provider with specific health concerns, especially if you have pre-existing conditions like diabetes or low blood pressure.

Visit the World Health Organization for more information on food additive safety.

Frequently Asked Questions

The official Acceptable Daily Intake (ADI) for high-purity stevia extract is 4 mg per kilogram of body weight per day. This standard is set by global health organizations like the World Health Organization (WHO) and the European Food Safety Authority (EFSA).

Consuming excessive amounts of commercial stevia products, often containing sugar alcohols, can cause side effects like gas, bloating, nausea, and stomach discomfort. An overdose of pure stevia extract is unlikely to cause serious harm but may result in a bitter taste.

Research on stevia's effect on gut health is mixed and ongoing. Some studies, particularly in animals, suggest potential impacts on the gut microbiome, while others, and general safety assessments of highly purified extracts, indicate no significant adverse effects for moderate human consumption.

Yes, the U.S. Food and Drug Administration (FDA) has given high-purity steviol glycoside extracts 'Generally Recognized as Safe' (GRAS) status for use as a food additive. However, crude stevia extracts and stevia leaves are not FDA-approved for consumption.

Yes, highly purified stevia extract is generally considered a safe sugar alternative for people with diabetes. It has a glycemic index of zero, meaning it does not raise blood sugar levels. Some studies even suggest it may help with glucose control.

Some studies suggest that stevia may have a mild blood-pressure-lowering effect, particularly in those with hypertension. However, this is not a concern for most people. Individuals with low blood pressure or those on medication should consult a doctor.

The exact number depends on your body weight and the specific product's concentration. For an average 150-pound person, consuming roughly 27-40 packets per day would be necessary to reach the ADI, far more than a person would typically use.