If you have been blaming your hormones or stress for your frequent headaches, prepare to reevaluate your beliefs as mounting evidence establishes a strong connection between artificial sweeteners, particularly aspartame, and headaches.
If you are a regular consumer of diet sodas or other products sweetened with aspartame, you need to read this!
What is Aspartame?
Aspartame is an artificial sweetener, used in hundreds of food products around the globe, offering a sweet taste without the calories of sugar. While this makes it an appealing choice for those looking to cut sugar from their diet, there has been ongoing discussion about its possible side effects. One such suspected side effect is the triggering of headaches, a theory backed by a handful of scientific studies.
Research on Aspartame and Headaches
Dr. Vincent Martin, a renowned physician from UC Health and co-director of the UC Headache & Facial Pain Center, has shed light on the matter of aspartame and headaches. According to Dr. Martin’s research, while aspartame can indeed trigger headaches, it typically requires the ingestion of large quantities—approximately two to three liters of diet soda per day—and even then, it doesn’t necessarily provoke a headache with every drink.
Interestingly, the link between aspartame and headaches is particularly significant among individuals with a history of migraines, who seem to be more susceptible than the general population to aspartame-induced headaches. However, this susceptibility appears to affect only a small fraction of those with migraines, accounting for approximately 2 percent.
Moreover, aspartame has been associated with certain neurocognitive effects, including symptoms such as depression, anxiety, and difficulty concentrating. However, similar to headaches, these symptoms aren’t universal and seem to affect only a small percentage of individuals.
Nevertheless, the evidence continues to accumulate:
A study published in Headache: The Journal of Head and Face Pain presents cases of patients who experienced unusual migraine presentations triggered by aspartame. Read more on PubMed
Research conducted by Schiffman et al., published in the New England Journal of Medicine, found an increased risk of headache in individuals sensitive to aspartame. Read more on PubMed
A study published in Headache: The Journal of Head and Face Pain concluded that while some people may be sensitive to aspartame resulting in headaches, the specific population couldn’t be identified. Read more on PubMed
These studies contribute to our understanding of the potential relationship between aspartame and headaches, emphasizing the importance of further research in this area.
Taking Action
So what do you do to find out if your headache is caused, or exacerbated by aspartame or any artificial sweeteners?
The most effective way to know if you are part of the population who is negatively affected by aspartame or in deed any other artificial sweetener, is to simply remove it from your diet for a week and take note of any changes.
Alternatives to Aspartame
If you’re looking for alternatives to aspartame, here are a few options:
Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener that is much sweeter than sugar, so only a small amount is needed. Stevia is available in various forms, including powdered, liquid, and granulated.
Note: Many people loathe stevia given the strong after taste that lingers.
Monk Fruit Extract
Monk fruit extract, also known as Luo Han Guo, is a natural sweetener derived from the monk fruit. It is a zero-calorie sweetener that is significantly sweeter than sugar. Monk fruit extract is available in liquid, powdered, and granulated forms.
Erythritol
Erythritol is a sugar alcohol that occurs naturally in certain fruits and fermented foods. It is a low-calorie sweetener that provides a similar level of sweetness as sugar. Erythritol has a mild cooling effect and is often used as a sugar substitute in baking and beverages.
Xylitol
Xylitol is another sugar alcohol that is commonly used as a sugar substitute. It has a similar sweetness level as sugar but with fewer calories. Xylitol is often used in chewing gum, candies, and oral care products.
Coconut Sugar
Coconut sugar is derived from the sap of coconut palm trees. It is a natural sweetener that has a caramel-like flavor and a lower glycemic index compared to regular sugar. Coconut sugar can be used as a direct substitute for sugar in various recipes.
When using alternative sweeteners, it’s important to note that they may have different taste profiles and may behave differently in certain recipes, so some experimentation might be required to achieve the desired results.
Headaches & Other Causes
It’s also crucial to remember that the correlation between aspartame and headaches doesn’t imply causation. The triggers for headaches can be varied and unpredictable. Factors such as stress, hormonal changes, alcohol, and even weather changes can and do all play a part. Also, the trigger doesn’t always lead to a headache—it may depend on the amount consumed, other foods ingested, and the timing of consumption.
Aspartame & Headaches: The Take Home
In conclusion, while aspartame could potentially be a trigger for headaches, especially for those with a history of migraines, it’s just one piece of the puzzle. If you regularly consume aspartame and frequently experience headaches, it might be worth conducting a self-experiment: try eliminating aspartame from your diet for a few weeks and see if your symptoms improve.
Always remember, your health is paramount. Listen to your body, and consult a healthcare professional if you have persistent or severe headaches.
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This blog post is dedicated to my boyfriend – Shane Perry Cohen! Stop with sweeteners babe!
