Evidence Based
In 2023, a study published in Nature Medicine claimed erythritol—the zero-calorie sweetener used in everything from chewing gum to pancake syrup and health supplements—was linked to cardiovascular disease.
News outlets seized on the conclusion, declaring erythritol a hazard to heart health.
The evidence-based health and fitness community were more skeptical, however, with many pointing out that the study only showed a link between high erythritol levels and heart problems—not that eating erythritol caused them.
Many also questioned other aspects of the research.
For one, the participants were already unhealthy—most were overweight, diabetic, or had cardiovascular disease. People with these conditions naturally produce more erythritol, so their high levels may have been a byproduct of their poor health rather than their diet.
But the researchers didn’t measure how much erythritol these people ate, so we can’t say for certain why their levels were elevated.
On top of that, much of the data came from lab experiments on cells or a small trial involving just eight people who consumed an exceptionally large dose of erythritol. In other words, the results didn’t necessarily reflect how people use erythritol in real life.
Recently, the same researchers returned with another study. This time, they claimed erythritol increases the risk of blood clotting, potentially raising your chances of heart attack or stroke.
Should we be concerned this time?
Again, probably not.
The study involved 20 healthy people, 10 of whom consumed a drink containing 30 grams of erythritol. Their blood erythritol levels spiked, and their platelets—the cells responsible for clotting—became more prone to clumping, which could lead to a heart attack or stroke.
While that sounds alarming, this study has the same issue as the last: the conditions didn’t reflect real life.
Thirty grams of erythritol is far more than the vast majority of people consume in a day, let alone in one sitting. The blood levels measured were also far beyond what you’d see from normal use. When people eat a more realistic amount, erythritol likely doesn’t have the same effects.
So, it still seems that consuming erythritol in reasonable amounts is safe—at least according to most research. While it’s worth keeping an eye on future studies, there’s no reason to worry right now about chewing gum or taking supplements that contain erythritol.
Scientific References +
- Khafagy, Rana, et al. “Erythritol as a Potential Causal Contributor to Cardiometabolic Disease: A Mendelian Randomization Study.” Diabetes, 8 Nov. 2023, diabetesjournals.org/diabetes/article/73/2/325/153839/Erythritol-as-a-Potential-Causal-Contributor-to, https://doi.org/10.2337/db23-0330.
- Cramer, Thorsten, et al. “Plasma Erythritol and Cardiovascular Risk: Is There Evidence for an Association with Dietary Intake?” Frontiers in Nutrition, vol. 10, 23 May 2023, https://doi.org/10.3389/fnut.2023.1195521. Accessed 27 May 2024.
- Mazi, Tagreed A., and Kimber L. Stanhope. “Erythritol: An In-Depth Discussion of Its Potential to Be a Beneficial Dietary Component.” Nutrients, vol. 15, no. 1, 1 Jan. 2023, p. 204, www.ncbi.nlm.nih.gov/pmc/articles/PMC9824470/, https://doi.org/10.3390/nu15010204.
- Witkowski, Marco, et al. “Ingestion of the Non-Nutritive Sweetener Erythritol, but Not Glucose, Enhances Platelet Reactivity and Thrombosis Potential in Healthy Volunteers.” Arteriosclerosis Thrombosis and Vascular Biology, 8 Aug. 2024, https://doi.org/10.1161/atvbaha.124.321019.
- Witkowski, Marco, et al. “The Artificial Sweetener Erythritol and Cardiovascular Event Risk.” Nature Medicine, vol. 29, 27 Feb. 2023, pp. 1–9, www.nature.com/articles/s41591-023-02223-9, https://doi.org/10.1038/s41591-023-02223-9.
You May Also Like
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Our “No Return Necessary”
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Why the $60 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Why the $199 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Why the $299 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
