For decades, concerned parents and researchers have explored the potential link between food additives and hyperactivity, especially in children. The focus intensified following key scientific studies, most notably the 'Southampton Six' research, which specifically identified a group of artificial colours and a preservative with an E number linked to behavioural changes. While most E numbers are harmless, it is this specific collection that has drawn the most scrutiny concerning hyperactive behaviour. Understanding these additives, their effects, and the broader context of food and behaviour is crucial for making informed dietary choices.
What is the Southampton Six Study?
In 2007, a study conducted by the University of Southampton and funded by the UK's Food Standards Agency (FSA) provided significant evidence connecting certain food additives with hyperactivity. The researchers gave children drinks containing mixtures of artificial food colours and the preservative E211 (sodium benzoate). The results indicated that the additives caused a rise in hyperactive behaviours, such as fiddling, interrupting, and rapid talking, particularly in the 8 and 9-year-old age group. This study prompted a shift in regulation within the European Union, which now requires a warning label on products containing these additives.
E Numbers Most Associated with Hyperactivity
The 'Southampton Six' Artificial Colours
- E102 (Tartrazine): A synthetic yellow dye found in products like soft drinks, sweets, and baked goods. Some research has linked it to increased hyperactivity in children and allergic reactions.
- E104 (Quinoline Yellow): A yellow-green dye used in some beverages and snacks. It was part of the mixtures studied in the Southampton research.
- E110 (Sunset Yellow FCF): An orange-yellow synthetic dye found in processed foods like desserts and snacks. It is one of the more frequently cited dyes associated with behavioural problems.
- E122 (Carmoisine): A red dye, also known as Azorubine, used in sweets, jellies, and desserts. Studies have suggested an association with increased hyperactivity.
- E124 (Ponceau 4R): Another red dye commonly found in soft drinks, sweets, and puddings. It is one of the additives the EU mandates a warning label for.
- E129 (Allura Red AC): A common red dye used in candy and soft drinks. It has been studied for its link to ADHD symptoms.
The Preservative: E211 (Sodium Benzoate)
- E211 (Sodium Benzoate): This preservative is used to prevent spoilage in acidic foods and drinks, including many soft drinks and salad dressings. The Southampton study implicated sodium benzoate, particularly in combination with artificial food colours, in exacerbating hyperactive behaviour.
The Science Behind the Link: Potential Mechanisms
The exact biological mechanisms through which these E numbers influence behaviour are not fully understood, but researchers have proposed several pathways.
- Immune Response: Some additives can trigger allergic reactions or sensitivities, leading to systemic immune responses that affect mood and behaviour.
- Neurotransmitter Disruption: Certain additives might impact the balance of neurotransmitters, like dopamine and serotonin, which are vital for regulating attention and behaviour.
- Oxidative Stress: Artificial additives may increase oxidative stress in the brain, causing cellular damage and potentially impairing brain function.
- Inflammation: Some food additives can contribute to inflammation, which has been shown to disrupt brain function and behaviour.
A Regulatory Perspective: EU vs. US
Following the Southampton study, the regulatory landscape for these E numbers diverged. In the European Union, while not banned, products containing the 'Southampton Six' must carry a label stating: "may have an adverse effect on activity and attention in children". This voluntary ban led many manufacturers to switch to natural alternatives. In contrast, the US Food and Drug Administration (FDA) has not required similar warning labels, though some US companies have voluntarily removed artificial dyes from certain products due to consumer pressure. California's Office of Environmental Health Hazard Assessment (OEHHA) has, however, conducted its own analysis supporting the link between synthetic dyes and neurobehavioral problems.
Comparison of E Numbers Linked to Hyperactivity
| E Number | Common Name | Colour | Typical Products | Association with Hyperactivity | Regulatory Status (EU/US) |
|---|---|---|---|---|---|
| E102 | Tartrazine | Yellow | Soft drinks, confectionery | Linked to increased hyperactivity in susceptible children. | EU: Warning label required. US: FDA approved. |
| E104 | Quinoline Yellow | Yellow-green | Some beverages and snacks | Included in mixtures studied; linked to hyperactivity. | EU: Warning label required. US: Not approved in the US. |
| E110 | Sunset Yellow FCF | Orange-yellow | Desserts, snacks, soft drinks | Frequently linked to behavioural problems in studies. | EU: Warning label required. US: FDA approved. |
| E122 | Carmoisine (Azorubine) | Red | Sweets, jellies, desserts | Associated with increased hyperactivity. | EU: Warning label required. US: Banned. |
| E124 | Ponceau 4R | Red | Soft drinks, sweets, puddings | Linked to hyperactivity, banned in some countries. | EU: Warning label required. US: Banned. |
| E129 | Allura Red AC | Red | Candy, soft drinks, processed food | Research suggests a link to hyperactivity in certain children. | EU: Warning label required. US: FDA approved. |
| E211 | Sodium Benzoate | Preservative | Soft drinks, dressings, jams | Shown to exacerbate hyperactivity when combined with colours. | EU: Approved. US: FDA approved. |
How to Manage Your Diet and Identify Triggers
For parents or individuals concerned about a potential link, a proactive approach to diet can be beneficial. This does not mean avoiding all E numbers, as most are safe and some are naturally occurring. Instead, focus on minimizing intake of the specific artificial colours and preservatives associated with behavioural issues.
- Read Labels Diligently: Become familiar with the E numbers mentioned above and check ingredient lists on packaged foods. Be mindful that in the US, dyes may be listed by name (e.g., Yellow No. 5).
- Prioritize Whole Foods: Whenever possible, opt for fresh, unprocessed foods to naturally limit exposure to additives.
- Elimination Diets: With the guidance of a healthcare professional, consider a supervised elimination diet. This involves temporarily removing suspect foods and observing for changes in behaviour. A food diary can be useful for tracking potential triggers.
Conclusion: No Single 'Hyper' E Number, but a Clearer Picture of Risk
Ultimately, there is no single E number that definitively makes everyone hyper. However, scientific evidence, particularly from the Southampton study, has established a clear association between a specific group of artificial colorings (E102, E104, E110, E122, E124, E129) and the preservative E211 and increased hyperactivity in certain susceptible children. Genetic and environmental factors also play significant roles in hyperactivity and ADHD. For concerned individuals, a strategy of careful label reading, focusing on whole foods, and consulting with a healthcare provider can help manage potential sensitivities. The divergent regulatory responses highlight the ongoing discussion around food additive safety, making personal vigilance and informed dietary choices the most reliable approach for managing behavioural symptoms potentially influenced by food.
For more detailed information, consult the Food Standards Agency's resources on food additives and hyperactivity: https://www.food.gov.uk/safety-hygiene/food-additives.
Frequently Asked Questions
Q: Is there one specific E number that makes you hyper? A: No, there is no single E number that universally makes people hyper. The association is primarily with a group of six artificial colours and one preservative, collectively implicated by studies like the Southampton research.
Q: What is the 'Southampton Six'? A: The 'Southampton Six' refers to a group of six artificial food colours—E102, E104, E110, E122, E124, and E129—that were linked to increased hyperactivity in a 2007 UK study.
Q: Does E102 (Tartrazine) make you hyper? A: Tartrazine (E102) has been linked to increased hyperactivity in some studies, particularly in susceptible children. It is one of the 'Southampton Six' colours associated with behavioural changes.
Q: Is E211 (Sodium Benzoate) linked to hyperactivity? A: Yes, the preservative E211 (sodium benzoate) was identified in the Southampton study as potentially exacerbating hyperactive behaviour, especially when consumed alongside artificial food colours.
Q: What is the scientific consensus on E numbers and hyperactivity? A: The scientific community has mixed conclusions. Some studies suggest an association, particularly in susceptible individuals, while other reviews and regulatory bodies like the US FDA have found insufficient evidence to prove a direct causal link in the general population.
Q: What foods should be avoided if sensitive to these E numbers? A: Foods to consider avoiding include processed snacks, sugary cereals, brightly coloured sweets, and soft drinks, which often contain the associated artificial colours and preservatives. Always check the ingredient list.
Q: Do these additives cause ADHD? A: The additives are not believed to be a direct cause of ADHD, which is a complex neurodevelopmental disorder. However, in some children with pre-existing ADHD or sensitivities, the additives may exacerbate or worsen existing symptoms.
Q: How can I find out if my child is sensitive to E numbers? A: The most effective method is a professionally supervised elimination diet, where suspect foods and additives are removed for a period and then reintroduced to observe any behavioural changes. Keeping a detailed food diary is also helpful.
