Do Food Dyes Worsen ADHD?
If your child has ADHD, this is something you’ll want to know
Have you ever noticed your child bouncing off the walls after eating frosting or feeling a little more wired after sipping a neon sports drink?
You’re not imagining it—there’s a good amount of evidence suggesting that artificial food dyes may be playing a role in behavior and mood, especially in children with ADHD.
To be clear: artificial dyes don’t cause ADHD. But they can make symptoms worse—especially in the subset of children (~33%) who are found to be sensitive to them (aka they hyper-react more than what is typical).
You might be asking yourself: Is any amount safe? How much is too much?
We will get to that and more…
But first, what are artificial dyes/AFCs?
Artificial food colors (AFCs) are synthetic dyes used to enhance the appearance of everything from candy to cereals to fruit drinks. They’re labeled with names like Red 40, Yellow 5, or Blue 1—and they’re abundant in processed foods.
Since 1950, the amount of artificial food colors (AFCs) allowed in the U.S. has increased—from just 12 mg per person per day to around 68 mg by 2012. That’s a huge increase in exposure. Today, many dyed foods contain more than what studies consider a safe amount….🤯
What the science says
A 2021 meta-analysis found that consuming artificial dyes in amounts above the recommended limit is linked to increased hyperactivity, inattention, and irritability—and most children are consuming more than what's considered safe in a given day.
These findings echo what parents and practitioners have noticed for years: for some kids, cutting out dyes can lead to noticeable improvements in focus and behavior.
While most of the research has been done in children (since adult ADHD is still under-studied), it’s possible that artificial dyes may also impact adults with ADHD or related symptoms like mood volatility, brain fog, or restlessness —so if you’re reading this for yourself, it’s not a bad idea for you to also avoid dyes.
How much is too much?
In research studies, behavioral effects—especially hyperactivity—were more likely to show up when kids were given 50 mg or more of AFCs.
For context, just one serving of brightly colored foods like certain fruit-flavored snacks, cereals, or ice pops can easily contain 30–50 mg of dye.
So, a bowl of colored cereal plus a sports drink? That can push a child over the 50 mg threshold in a single sitting.
While removing artificial dyes in the diet has been a game-changer for many families, especially those with sensitive kids, it’s not a cure-all—and it won’t replace foundational supports like personalized nutrition, executive coaching, sleep hygiene, and exercise.
That said, opting for fewer processed, dyed foods is a smart move regardless. Here’s why:
Whole foods are better than ultra-processed foods: Beyond dyes, ultra-processed foods are often high in sugar, low in nutrients, and disruptive to blood sugar—making it harder for anyone (especially those with ADHD) to regulate mood and focus. FYI Whole Foods are beans, lentils, veggies, fruits, herbs, spices, grains, starches.
Potential health risks: Dyes like Red 3 have been linked to diseases in animal studies—which isn’t necessarily a confirmation of causation in humans but is a strong nudge to stay away.
Practical Tips
But you don’t need to overhaul your pantry overnight.
Cook more at home, using whole foods and lean meats where you can!
Read labels for Red 40, Yellow 5, Yellow 6, and other color additives—especially in cereals, fruit snacks, candy, drinks, and vitamins—and avoid or at least limit consumption of these foods.
Swap packaged snacks for whole food options like berries, bell peppers, or dye-free versions of favorite treats (more and more brands are making them. Click here for some of my favorite products).
At the end of the day, food is just one piece of the ADHD puzzle—but it’s one that is highly important and one we can do something about.
Small shifts in the grocery aisle can ripple into more calm, more clarity, and better days ahead for you or your child.
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