How much aspartame is too much?

Answered by Tom Adger

When it comes to aspartame, it is important to understand the acceptable daily intake (ADI) set by the FDA. The ADI is the maximum amount of a substance that is considered safe to consume each day during a person’s lifetime. For aspartame, the FDA has set the ADI at 50 milligrams per kilogram (mg/kg) of body weight per day.

To put things into perspective, let’s break it down. For example, if you weigh 68 kilograms (150 pounds), you would calculate your ADI by multiplying your weight in kilograms by the ADI value. In this case, it would be 68 kg x 50 mg/kg = 3400 mg of aspartame per day.

Now, you might be wondering how much aspartame is typically found in common food and beverage products. Well, it varies depending on the product, but let me give you some examples. A can of diet soda typically contains around 180-200 milligrams of aspartame, while a packet of tabletop sweetener may contain about 35-40 milligrams. Some sugar-free chewing gums also contain aspartame, with each piece generally containing around 5 milligrams.

Considering these numbers, it is clear that it would be quite challenging to exceed the ADI for aspartame through normal dietary consumption alone. However, it is worth noting that some individuals may consume larger quantities of aspartame due to their dietary habits or preferences. In such cases, it is important to be mindful of your overall intake and consider the cumulative effect of aspartame from various sources.

If you have concerns about your aspartame consumption, it is always a good idea to consult with a healthcare professional or a registered dietitian. They can provide personalized guidance based on your specific health needs and help you make informed decisions about your diet.

Remember, the FDA sets the ADI as a safety measure to ensure the general population can consume aspartame without any adverse health effects. It is always important to stay within these guidelines and maintain a balanced and varied diet for overall well-being.