Is 50g of erythritol too much? A Deep Dive into High-Dose Intake and Your Health

November 2, 2025 •

4 min read

While older studies suggested high doses of erythritol were generally well-tolerated, newer research highlights significant concerns with large intake. With some products containing large quantities, a key question for many is: is 50g of erythritol too much to consume at once, and what are the health implications?

Quick Summary

A 50g dose of erythritol can cause digestive upset for many, and recent studies suggest potential cardiovascular risks at high plasma concentrations. Individual tolerance varies, so a cautious approach is recommended.

Key Points

High-Dose Digestive Issues: A single 50g dose of erythritol can cause significant digestive discomfort, including nausea, bloating, and diarrhea, in many individuals.
Individual Tolerance Varies: Personal tolerance to erythritol differs, with some experiencing side effects at lower doses, especially those with sensitive digestive systems like IBS.
Cardiovascular Risk Concerns: Recent research, including a notable study from 2023, links high blood levels of erythritol to an increased risk of heart attack and stroke, prompting calls for more long-term safety studies.
Moderation is Key: Experts advise consuming erythritol in smaller, more moderate amounts and spreading intake throughout the day rather than a single large dose.
Not All Sugar Alcohols Are Equal: Erythritol is generally better tolerated than other sugar alcohols like xylitol and sorbitol, but high intake still poses risks.
Regulatory Status is Evolving: While the FDA considers erythritol GRAS, the EFSA recently lowered its recommended daily intake to guard against laxative effects, reflecting changing perspectives on its safety.

Understanding Erythritol: The Popular Sugar Alcohol

Erythritol is a popular sugar alcohol used as a low-calorie sweetener in many sugar-free and keto-friendly products. Unlike other sugar alcohols, it is mostly absorbed in the small intestine before reaching the colon, which historically led to its reputation for causing less gastrointestinal distress. However, the effects of a large, single dose are very different from small, infrequent consumption, with 50g representing a significant amount for most people.

The Digestive Consequences of High-Dose Erythritol

For many, a single 50g dose of erythritol is indeed too much and can trigger a range of unpleasant digestive issues. These symptoms are a result of the osmotic effect, where unabsorbed erythritol draws water into the intestine, leading to discomfort.

Nausea and Stomach Rumbling: Studies have specifically noted that a single 50g dose of erythritol can cause a significant increase in nausea and abdominal noise.
Bloating and Cramping: The influx of water into the digestive tract and potential fermentation by gut bacteria can lead to bloating, gas, and abdominal cramps.
Diarrhea: For most people, a large enough single dose, often cited around 50 grams, can cross the threshold and cause diarrhea.
Individual Sensitivity: It is important to note that tolerance varies significantly from person to person. Those with pre-existing gastrointestinal conditions, like irritable bowel syndrome (IBS), may be more sensitive and experience symptoms at even lower doses.

Cardiovascular Risks: The Emerging Research

Beyond immediate digestive discomfort, more recent research has raised concerns about the potential long-term risks of high erythritol consumption, particularly concerning cardiovascular health. A landmark 2023 study published in Nature Medicine found a concerning association.

Researchers observed that individuals with higher blood erythritol levels had an elevated risk of major adverse cardiovascular events, such as heart attack and stroke. The study also found that consuming a drink with 30 grams of erythritol led to a massive, temporary spike in blood erythritol levels (up to 1,000 times higher than baseline), which was linked to increased platelet activation and blood clot formation. While the long-term implications are still under investigation, these findings highlight potential risks, especially for individuals with pre-existing heart conditions or diabetes.

Comparison of Erythritol and Other Sugar Alcohols

Erythritol is often perceived as the most tolerable sugar alcohol, but it's important to understand how it stacks up against its counterparts, as tolerance is a key factor in dosage.


Feature	Erythritol	Xylitol	Sorbitol	Maltitol
Calories (per gram)	~0.24	~2.4	~2.6	~2.1
Digestive Tolerance	High; rapidly absorbed, minimal colon fermentation.	Moderate; significant portion reaches the colon.	Low; poorly absorbed, causes osmotic effect.	Moderate; poorly absorbed, can cause bloating.
Gastrointestinal Issues	Occur at higher doses (50g+).	Occur at lower doses; more severe symptoms.	Frequent diarrhea, especially above 50g.	Laxative effect at large quantities.
Sweetness (vs. Sugar)	70%	100%	60%	90%
Effect on Blood Sugar	Minimal/Zero effect.	Low glycemic index, but some effect.	Minimal effect.	Similar to sugar, some blood sugar impact.

Official Guidance and Recommended Intake

Regulatory bodies and health experts have differing guidelines and perspectives on erythritol intake. The US Food and Drug Administration (FDA) currently labels erythritol as “Generally Recognized as Safe” (GRAS). However, the European Food Safety Authority (EFSA) reassessed erythritol's safety in 2023, lowering the recommended daily intake limit to 0.5 grams per kg of body weight to prevent laxative effects. This translates to about 35g for an average 70kg adult, well below the 50g threshold shown to cause digestive issues in some studies.

Minimizing Risks of Erythritol Consumption

For those who choose to use erythritol, moderation is key. Here are some strategies to help minimize risks:

Start Small: Gradually introduce erythritol into your diet to assess your personal tolerance level and start with doses much smaller than 50g.
Distribute Intake: If you are consuming a larger quantity of erythritol over the course of a day, spread it out across different meals and snacks instead of having it all at once to minimize digestive impact.
Read Labels Carefully: Be mindful of erythritol content in sugar-free products, especially for items consumed in larger quantities like keto ice cream, large beverages, or baked goods.
Consult a Professional: Individuals with pre-existing cardiovascular conditions or sensitive digestive systems should consult a healthcare provider before using erythritol, especially in larger amounts. More research is needed to fully understand the cardiovascular implications. For an in-depth look at the recent heart health findings, refer to the study published by the American Heart Association.

Conclusion: Navigating Erythritol Intake Wisely

So, is 50g of erythritol too much? For the average person, consuming a single 50g dose is likely to cause significant gastrointestinal distress. Furthermore, recent studies associating high plasma erythritol levels with an increased risk of cardiovascular events, though requiring more investigation, introduce a strong element of caution, particularly for those with existing risk factors. Instead of focusing on large, concentrated amounts, a balanced and moderate approach is best. Use erythritol as an occasional sweetener rather than a regular substitute in large quantities, and consider other natural, whole-food alternatives to satisfy sweet cravings. Listening to your body and being aware of the latest research are the best ways to integrate this sweetener safely into a healthy nutritional diet.

Frequently Asked Questions

Consuming too much erythritol can cause gastrointestinal side effects such as nausea, bloating, stomach rumbling, gas, cramping, and diarrhea. The severity depends on the dose and individual sensitivity.

A single 50g dose is likely too much for many people. Studies indicate that this amount can cause nausea and increased stool frequency, and individual tolerance varies greatly. It is best to avoid consuming such a large quantity at once.

Erythritol is generally better tolerated than other sugar alcohols like xylitol, sorbitol, and maltitol. This is because about 90% of erythritol is absorbed in the small intestine, leading to less water retention and bacterial fermentation in the colon.

Recent studies, particularly one published in 2023, have linked high blood erythritol levels to an increased risk of heart attack and stroke. It is suggested that erythritol may enhance platelet activation, increasing the potential for blood clots.

While more research is needed, a cautious approach is advised, especially for individuals already at a higher risk of heart disease, diabetes, or those with poor kidney function. It is wise to moderate your intake and speak with a healthcare provider if you have concerns.

The European Food Safety Authority (EFSA) suggests a daily intake limit of 0.5 grams per kg of body weight to avoid laxative effects. For a 70kg adult, this is 35g, although individual tolerance and newer research on cardiac risks should also be considered.

Individuals with sensitive digestive systems, particularly those with conditions like IBS, may want to avoid erythritol or consume it only in very small quantities. People with existing cardiovascular disease risk factors or poor kidney function should also be cautious.