Artificial food dyes often get a bad rap, especially from athletes and health-conscious folks. But do these colorful artificial food dyes actually affect athletic performance or health? Let’s separate hype from science.

Why Are Food Dyes in Our Food?

Food dyes have been around for over a century. They make processed foods look better: more vibrant and appetizing. When dyes were pulled in the mid-1900s, consumers complained their food looked dull. That pushback brought the dyes back. Today, they’re still here largely because people expect their food to look a certain way.

Do Artificial Food Dyes Affect Athletic Performance?

Short answer: no. Current research shows artificial food dyes don’t directly hurt athletic performance, and in some cases, the foods that contain them might even help. Not because of the dyes, but because of the sugar.

Sports drinks and candy like Gatorade and Skittles (shoutout to NFL running back Marshawn Lynch) can provide quick-digesting sugar, which fuels performance. Could that sugar come from better sources? 

Sure. Maple syrup works too. But blaming the dye itself misses the point. It’s overall nutrition and energy availability that really matter. Undereating or training in a calorie deficit is a much bigger threat to performance and injury risk. [Learn more: Here]

Are Food Dyes Harmful?

Artificial food dyes are not an independent health risk at typical consumption levels. Regulatory agencies like the FDA and EFSA use extremely cautious safety limits, starting with the No Observed Adverse Effect Level from animal studies and adding a safety buffer, often reducing it by 1000 times, to set the Acceptable Daily Intake. Real-world data shows most people stay well below that.

It’s important to recognize that artificial dyes usually show up in highly processed foods, where other factors like preservatives or poor nutritional quality may pose bigger concerns. These foods aren’t pretending to be healthy foods: “Froot Loops” is spelled with a “oo” for a reason.

Still, for many people in food deserts, these processed and fortified foods provide essential vitamins and minerals they might not get otherwise. While whole, fresh foods are ideal, not everyone has equal access. Demonizing dyes misses the bigger picture.

Food Dyes and Hyperactivity

Many athlete-parents say things like, “Our kid gets wild when they eat dyes.” And while parents often know their kids best, it’s worth asking if that effect is real or just expected.

Research shows fewer than 8 percent of kids with ADHD might be sensitive to certain dyes, and even then, there’s no proven cause-and-effect. In clinical trials, some parents did report increased hyperactivity during dye consumption, but objective tests found no consistent changes.

One study observed nine hyperactive boys following the Feingold diet, which eliminates artificial dyes and additives. When dyes were carefully reintroduced under controlled conditions, no consistent changes in behavior were detected. Teacher and parent reports, classroom observations, and standardized tests all confirmed that dye consumption did not affect the boys’ behavior. While personal anecdotes can feel powerful, they do not always reflect scientific findings.

Are Food Dyes Banned Elsewhere?

Not really. Most countries, including those in Europe, allow artificial food dyes. The difference is in labeling. For example, Red 40 is called Allura Red AC in Europe. The varying rules reflect policy differences, not stronger evidence of harm.

Is “Natural” Better?

Not always. Natural dyes have their own issues: limited color options, poor stability, higher cost, allergen risk, and a bigger environmental impact due to more farming and water use.

Is single-ingredient non-processed food better for everyone? Yes, but the issue is in creating accessibility to these foods on a bigger scale. Just swapping natural for synthetic isn’t as simple as it seems.

Final Thoughts: Should Athletes Worry About Food Dyes?

Artificial food dyes and athletic performance are not directly linked. Dyes do not impair performance or pose health risks at normal intake levels. Athletes are better off focusing on ensuring they have:

• adequate caloric intake

• quality sleep

• proper training progressions

• ensuring their spirits are fulfilled with what they are doing

Avoiding ultra-processed foods and eating clean is a good goal, but targeting food dyes specifically? At this point, it’s more myth than science.

FAQ: Artificial Food Dyes and Athletic Performance

1. Do artificial food dyes harm athletic performance?

No. Current research shows dyes themselves don’t negatively affect performance. Sugar in processed foods may provide energy, but the dye isn’t the culprit.

2. Are artificial food dyes a health risk?

At typical consumption levels, no. Regulatory agencies set safe limits far below levels that could cause harm. The bigger concern is poor overall nutrition in processed foods.

3. Can food dyes cause hyperactivity in kids or athletes?

Only a small subset of children (less than 8%) with ADHD might be sensitive, and controlled studies show no consistent cause-and-effect relationship. Most people do not experience behavioral changes.

Ready to max out your life’s potential?

The Hope Hub shares weekly insights that help go-getters become high performers: 📩 [Subscribe to our newsletter].

Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Doctor of Physical Therapy | Board Certified Sports Specialist

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert