What is an Excessive Amount of Erythritol?

December 25, 2025 •

2 min read

While the FDA considers erythritol "generally recognized as safe," recent studies have highlighted potential health risks associated with excessive consumption. Knowing the difference between a moderate amount and an excessive one is crucial for mitigating digestive issues and avoiding potential long-term complications.

Quick Summary

Excessive erythritol intake can cause significant gastrointestinal issues like diarrhea and bloating. Recent research also suggests a link between high blood levels of erythritol and an increased risk of cardiovascular events, necessitating a reevaluation of what constitutes a safe amount for regular consumption.

Key Points

Dose-dependent effects: The side effects of erythritol, particularly digestive issues, increase with the dose consumed in a single sitting.
Gastrointestinal Distress: High intakes (often over 50g) can overwhelm the small intestine's absorption, leading to bloating, gas, and a laxative effect.
Cardiovascular Risk: Recent studies indicate a link between elevated blood erythritol levels and an increased risk of heart attack and stroke, especially in at-risk individuals.
High-Dose Exposure: A single serving of certain keto-friendly foods can deliver a high, potentially risky dose of erythritol that significantly elevates blood levels for days.
Safe Limits Vary: The European Food Safety Authority suggests a limit of 0.5g/kg of body weight to prevent laxative effects, but individual tolerance and recent cardiovascular concerns may warrant lower intake.
Moderation is key: Given the emerging data, limiting erythritol intake and favoring whole-food sweetness sources is a prudent strategy for long-term health.

Defining an Excessive Amount of Erythritol

Determining an excessive amount of erythritol is complex and depends on individual factors such as body weight and tolerance. Generally, excessive intake is linked to both gastrointestinal discomfort and, more recently, potential cardiovascular risks.

Gastrointestinal Side Effects

Erythritol is largely absorbed in the small intestine and excreted in urine, contributing to better tolerance compared to other sugar alcohols. However, some reaches the large intestine, and excessive amounts can lead to digestive issues like bloating, gas, and a laxative effect.

Individual Tolerance: Sensitivity varies greatly.
Dosage Thresholds: Laxative effects may occur around 0.66-0.8 g/kg of body weight, with diarrhea possible over 50 grams in a single sitting.
Spread Intake: Consuming it throughout the day may reduce digestive symptoms.

Cardiovascular Concerns

A study published in Nature Medicine connected high blood levels of erythritol to an increased risk of major adverse cardiac events. The research indicated erythritol might promote platelet aggregation, increasing blood clot risk.

Impact of High Doses: A single 30-gram dose raised blood levels significantly, exceeding a threshold linked to increased clotting risk for several days.
Further Research Needed: The study suggests more research is necessary to understand long-term implications.

Establishing Safe Limits

Despite its GRAS status, recent findings prompt reevaluation of safe daily intake. The EFSA previously suggested a limit of 0.5 g/kg of body weight to prevent laxative effects. Many low-carb products contain high amounts, sometimes over 30 grams per serving. Awareness and moderation are important.

Comparison with Other Sweeteners


Feature	Erythritol	Other Sugar Alcohols (e.g., Sorbitol, Maltitol)	Table Sugar (Sucrose)
Caloric Content	Near zero (0.24 kcal/g)	Low (approx. 2-3 kcal/g)	High (4 kcal/g)
Glycemic Index	Zero	Low to Moderate (e.g., Maltitol is 52)	High (65)
Digestive Tolerance	Best tolerated; mostly absorbed in small intestine	Lower; often causes significant GI issues due to high fermentation in the colon	Poorly tolerated in large doses (causes osmotic diarrhea); no fermentation
Aftertaste	Clean, sugar-like taste; can have a cooling effect	Can have distinct aftertastes	None
Cardiovascular Risk	Elevated risk linked to high blood levels in recent studies	Not directly linked to platelet aggregation in same manner as erythritol	Well-documented risk factors for heart disease through obesity and metabolic syndrome

Conclusion

An excessive amount of erythritol is the dose causing negative health effects. High single doses, often over 50 grams, cause digestive upset. Recent research linking elevated blood erythritol to increased cardiovascular event risk adds concern. Some processed foods contain high concentrations, meaning a single serving could be excessive, especially for those with heart conditions. Until more research is available, moderate consumption and considering alternative sweeteners are prudent.

Additional Resource

For more information on the research connecting erythritol to cardiovascular events, see the summary provided by the {Link: National Institutes of Health https://www.nih.gov/news-events/nih-research-matters/erythritol-cardiovascular-events}.

Frequently Asked Questions

The most common and immediate side effect of consuming too much erythritol is gastrointestinal distress, which can include bloating, gas, stomach rumbling, and a laxative effect, particularly with large single doses.

While it varies by individual, studies have shown digestive upset typically begins at doses greater than 0.66 to 0.8 g/kg of body weight, and diarrhea often occurs with single doses over 50 grams.

Yes, a 2023 Cleveland Clinic study found that higher blood levels of erythritol were associated with an increased risk of heart attack and stroke. High doses can enhance platelet aggregation, which promotes blood clot formation.

The Cleveland Clinic study identified a significant correlation, but researchers state more in-depth research is needed, especially regarding long-term effects. The findings, however, are considered a serious warning sign, prompting caution.

Approximately 90% of ingested erythritol is absorbed in the small intestine and excreted in the urine, leaving only a small amount to reach the large intestine. Other sugar alcohols are less absorbed, leading to higher fermentation and greater digestive issues.

Check the ingredients list and nutritional information for 'erythritol' or 'sugar alcohols.' Many keto, low-sugar, or zero-calorie products, especially frozen desserts and candies, use erythritol as a primary bulking agent, and a single serving can contain very high amounts.

For sweetness, you can consider using smaller amounts of whole-food sources like fruit, or other sweeteners like stevia or monk fruit, though these may be combined with erythritol. Limiting processed foods and drinks that rely heavily on these sweeteners is the most effective approach.