Sucralose, otherwise known as Splenda, is the most widely used sugar substitute in consumer products. It’s literally in almost everything. But how safe is it and how much should you consume per day?
The FDA has set an acceptable daily intake (ADI) of sucralose of 5mg per kilogram of body weight. Translating that to pounds looks like: 5mg of sucralose per 2.2lbs. That means you should consume no more than 2.27mg of sucralose per pound of body weight.
Here’s a handy table to help you understand how much sucralose you should consume per day according to the FDA guidelines based on your weight range. Keep in mind that this is the upper limit so you may want to keep your numbers lower:
Daily Limit of Sucralose Intake
|Body Weight||Daily Limit on Sucralose|
|70 lbs||159 mg|
|80 lbs||182 mg|
|90 lbs||204 mg|
|100 lbs||227 mg|
|110 lbs||250 mg|
|120 lbs||272 mg|
|130 lbs||295 mg|
|140 lbs||318 mg|
|150 lbs||341 mg|
|160 lbs||363 mg|
|170 lbs||386 mg|
|180 lbs||409 mg|
|190 lbs||431 mg|
|200 lbs||454 mg|
|210 lbs||478 mg|
|220 lbs||499 mg|
|230 lbs||522 mg|
|240 lbs||545 mg|
|250 lbs||568 mg|
|260 lbs||590 mg|
So knowing how much sucralose you should take per day is one thing but how do you know how much sucralose you are consuming?
Unfortunately a lot of products that use sucralose do not disclose the amount. Energy Drinks and pre-workout supplements being a big culprit here.
For example, Bang Energy Drinks are said to contain 20mg of sucralose. And some pre-workout drinks contain over 100mg of sucralose.
What you have to be careful of is the total amount creeping up over time.
Is it Safe To Drink Sucralose Daily
This largely depends on who you ask and what they consider “safe.”
Some people don’t think any artificial sweetener is safe, simply because it’s artificial.
That being said, most long term studies on sucralose show little to no negative effects from long term sucralose use as long as you stay under the daily limit. The problem is if you overdue sucralose daily for a long period of time.
However, a daily energy drink should not be a problem.
Is Sucralose Bad for Your Gut?
Some studies suggest that sucralose and other artificial sweeteners are bad for your gut biome. However, there are other studies which call this into question. One fact that seems important is the duration and amount of sucralose. At 20% of the ADI, sucralose does not seem to impact gut health. At 100% ADI for 6 straight months, it seems to have negative consequences.
Cycling off sucralose for a week every few months may be a good idea until more definitive studies are done.
About The Author:
Megan Sparacio is a certified personal trainer who writes on health and fitness. She has over five years experience writing well-researched pieces aimed at helping folks reach their fitness and lifestyle goals.
Megan is passionate about staying up-to-date with and communicating methods to help others make lasting changes in their physical fitness and behavior and mindset. In her spare time, she enjoys spending time with her family, running and lifting, and painting.
She currently lives in Tennessee and also works as an NASM Certified Personal Trainer.