E-Number Food Additives: What They Mean for Your Health

When examining food labels, you've likely encountered mysterious codes like E120, E622, or BHA. These alphanumeric designations represent food additives used to enhance flavor, appearance, texture, or shelf life. While some additives are relatively harmless, others have been linked to potential health concerns—with regulatory differences creating a patchwork of permissions and bans across countries and regions.

Understanding the E-Number System

What Are E-Numbers?

The "E" designation system originated in the European Union as a way to standardize food additive labeling:

E-numbers: Codes assigned to substances approved as food additives within the European Union
Classification system: Numbers following the "E" indicate the additive category and specific substance
International recognition: While created by the EU, the system is referenced globally
Regulatory significance: An E-number indicates the additive has passed safety assessments in the EU
Non-EU equivalents: Countries outside the EU may use these additives without the "E" prefix

E-Number Categories

The numbering system follows a logical organization:

E100-E199: Colors (e.g., E120 - Carmine/cochineal)
E200-E299: Preservatives (e.g., E220 - Sulfur dioxide)
E300-E399: Antioxidants and acidity regulators (e.g., E320 - BHA)
E400-E499: Thickeners, stabilizers, and emulsifiers (e.g., E407 - Carrageenan)
E500-E599: pH regulators and anti-caking agents (e.g., E551 - Silicon dioxide)
E600-E699: Flavor enhancers (e.g., E621 - Monosodium glutamate, E622 - Potassium glutamate)
E700-E899: Reserved for future use (largely unassigned)
E900-E999: Miscellaneous additives (e.g., E951 - Aspartame)
E1000-1599: Additional chemicals (newer additions to the system)

Commonly Questioned E-Additives

E120 (Carmine/Cochineal)

A red coloring with natural origins but controversial aspects:

Source: Derived from cochineal insects (Dactylopius coccus)
Uses: Provides red coloring in candies, yogurts, beverages, and cosmetics
Concerns: Allergic reactions reported in some individuals; not suitable for vegans/vegetarians
Labeling issues: Often labeled as "natural color" without specifying insect origin
Regulatory status: Permitted in the EU and US, but must be specifically labeled in the US since 2009

E622 (Potassium Glutamate)

A flavor enhancer related to the more familiar MSG:

Function: Enhances savory/umami flavors in foods
Common uses: Processed meats, soups, snacks, and convenience foods
Chemical structure: Potassium salt of glutamic acid
Controversy: Similar concerns to MSG (E621), including potential sensitivity reactions
Regulatory status: Permitted in the EU and most countries, but increasingly avoided by manufacturers due to consumer concerns

E621 (Monosodium Glutamate/MSG)

Perhaps the most controversial flavor enhancer:

Chemistry: Sodium salt of glutamic acid, an amino acid naturally present in many foods
Function: Enhances savory flavors and meaty tastes
Controversy: Associated with "Chinese Restaurant Syndrome" though large-scale studies have failed to consistently confirm this connection
Hidden sources: May be listed as "hydrolyzed protein," "yeast extract," or "natural flavoring"
Regulatory status: Permitted worldwide but voluntarily avoided by many manufacturers

E320 (BHA/Butylated Hydroxyanisole)

A synthetic antioxidant with significant health questions:

Function: Prevents oils and fats from becoming rancid
Common uses: Cereal products, chewing gum, potato chips, vegetable oils
Health concerns: Classified as a possible human carcinogen by the National Toxicology Program
Regulatory differences: Limited use in the EU but more widely permitted in the US
Accumulation potential: Fat-soluble and may accumulate in body tissues

E321 (BHT/Butylated Hydroxytoluene)

Similar to BHA with comparable applications and concerns:

Function: Prevents oxidation and rancidity in fats and oils
Common uses: Processed foods, packaging materials, cosmetics
Health concerns: Potential endocrine disruptor and may affect lung function
Environmental impact: Bioaccumulates in aquatic environments
Regulatory status: Permitted with limitations in both EU and US

European Bans vs. International Permissions

Additives Banned in Europe but Allowed Elsewhere

The EU takes a more precautionary approach to food additive regulation:

Potassium bromate (no E-number): Bread enhancer banned in the EU since 1990 but still used in the US
Brominated vegetable oil (no E-number): Provides cloudy appearance and prevents separation in citrus drinks; banned in EU but allowed in the US
E127 (Erythrosine): Red coloring restricted to cocktail cherries and candied cherries in the EU but more widely used in the US
Azodicarbonamide (no E-number): Flour bleaching agent banned in the EU but permitted in the US
E236-E238 (Formaldehyde and formates): Preservatives banned in the EU but still used in some countries

Why Regional Differences Exist

Understanding the regulatory philosophy behind these disparities:

Precautionary principle: EU tends to restrict substances until proven safe
Risk assessment approach: US typically permits substances until proven harmful
Economic factors: Industry pressure and economic considerations influence regulations
Cultural differences: Varying public concerns and food traditions affect policy
Scientific interpretation: Different conclusions drawn from the same research

Health Implications of Common Additives

Short-Term Effects

Immediate reactions that some individuals may experience:

Allergic responses: Hives, itching, or swelling (particularly from colors like E120)
Behavioral changes: Hyperactivity in children associated with certain artificial colors
Digestive distress: Bloating, diarrhea, or discomfort (often linked to flavor enhancers like E622)
Migraine triggers: Headaches associated with preservatives like sulfites
Respiratory effects: Asthma symptoms exacerbated by sulfites or benzoates

Long-Term Concerns

Potential issues associated with chronic exposure:

Carcinogenic potential: Additives like BHA (E320) have shown carcinogenic properties in animal studies
Hormonal disruption: Some preservatives may interfere with endocrine function
Microbiome alteration: Emerging research suggests some additives may affect gut bacteria
Inflammatory effects: Certain additives associated with increased inflammatory markers
Cumulative exposure: Combined and long-term effects of multiple additives remain understudied

Decoding Food Labels

Understanding GMP (Good Manufacturing Practice) Notation

A key term in additive regulation that consumers should understand:

Definition: Indicates an additive used in accordance with good manufacturing practices
Practical meaning: No specified maximum level, but used at minimum level necessary for effect
Consumer implication: Difficulty determining actual quantity in the product
Regulatory context: Allows manufacturers flexibility within safety parameters
Common GMP additives: Many colors and anti-caking agents fall under GMP regulation

INS Numbers and International Equivalents

Beyond the European system:

International Numbering System (INS): Codex Alimentarius system similar to E-numbers but without the "E"
US system: Uses common names or specific chemical names rather than codes
Asian practices: Japan, China, and other nations have their own systems that sometimes align with INS
Cross-reference challenges: Difficulty comparing products across regions due to labeling differences
Harmonization efforts: Ongoing attempts to standardize additive regulation internationally

Evaluating Additive Safety

Official Safety Reviews

How additives are assessed before approval:

European Food Safety Authority (EFSA): Conducts safety evaluations in Europe
FDA approval process: How the US Food and Drug Administration evaluates additives
Joint FAO/WHO Expert Committee (JECFA): International scientific committee providing recommendations
Acceptable Daily Intake (ADI): Established safe consumption levels for additives
Re-evaluation programs: Ongoing reassessment of previously approved additives

Independent Research Findings

Beyond official assessments:

Academic studies: Independent research sometimes identifies concerns missed in regulatory reviews
Epidemiological evidence: Population studies examining correlations between additives and health outcomes
Emerging science: New methodologies revealing previously undetected effects
Synergistic effects: Research on how multiple additives may interact
Sensitive populations: Studies identifying groups particularly vulnerable to certain additives

Using Technology to Evaluate Food Additives

Digital Tools for Consumers

Modern solutions for navigating additive concerns:

Toxic Scan app: Scan product barcodes or ingredient lists to identify potentially concerning additives
E-number databases: Mobile applications that provide instant information about specific additives
Allergen alerts: Tools that flag additives commonly associated with sensitivities
Clean label finders: Apps that help locate products without controversial additives
Product comparison tools: Digital platforms for comparing additive content across similar products

What to Look for on Ingredient Lists

Practical guidance for label reading:

Position in ingredient list: Ingredients listed by quantity (highest first)
Multiple additives: Products with numerous additives generally indicate higher processing
"Clean label" claims: Understanding what "no artificial ingredients" really means
Hidden additives: Compounds that contain additives but aren't labeled as such
Alternative names: Recognizing additives listed by their chemical names rather than E-numbers

Alternatives to Controversial Additives

Natural Substitutes

Safer options increasingly used by manufacturers:

Natural colors: Beetroot extract, turmeric, and spirulina instead of artificial dyes
Vitamin E (tocopherols): Natural antioxidants replacing BHA/BHT
Rosemary extract: Plant-based preservative with antioxidant properties
Fermentation: Natural preservation method reducing need for synthetic preservatives
Fruit-based sweeteners: Alternatives to artificial sweeteners

Avoiding Additives Through Diet Choices

Dietary approaches to minimize additive exposure:

Whole food focus: Emphasizing unprocessed foods naturally free from additives
Home cooking: Preparing meals from scratch to control ingredients
Organic options: Standards that prohibit many synthetic additives
Local and seasonal eating: Foods requiring less preservation and processing
Reading labels: Becoming proficient at identifying products with fewer additives

Most Controversial E-Numbers to Watch For

Color Additives

Visual enhancers with concerning research:

E102 (Tartrazine): Yellow color linked to hyperactivity in children
E104 (Quinoline Yellow): Associated with asthma exacerbation and skin rashes
E123 (Amaranth): Red color banned in the US but permitted in some EU countries
E124 (Ponceau 4R): Red color linked to hyperactivity and requires warning label in the EU
E133 (Brilliant Blue FCF): Associated with allergic reactions and hyperactivity

Preservatives of Concern

Shelf-life extenders with potential health impacts:

E211 (Sodium Benzoate): When combined with vitamin C, can form benzene (carcinogen)
E220-E228 (Sulfites): Can trigger severe reactions in sensitive individuals, especially asthmatics
E249-E250 (Nitrites): Used in processed meats, can form potentially carcinogenic nitrosamines
E280 (Propionic Acid): Linked to behavioral changes in animal studies
E319-E321 (TBHQ, BHA, BHT): Synthetic antioxidants with potential carcinogenic properties

Flavor Enhancers Under Scrutiny

Taste-altering additives with mixed evidence:

E621 (MSG): Associated with sensitivity reactions in some individuals
E622 (Potassium glutamate): Similar concerns to MSG
E631-E633 (Inosinates): Often used in combination with MSG, amplifying concerns
E951 (Aspartame): Artificial sweetener with ongoing controversy regarding safety
E954 (Saccharin): Once carried warning labels in the US, remains controversial

Making Informed Choices

The Challenge of Additive Avoidance

Realistic approaches to navigating a food system filled with additives:

Prioritizing concerns: Focusing on avoiding the most problematic additives first
Balancing considerations: Weighing nutrition, cost, convenience, and additive content
Incremental changes: Gradually reducing additive exposure rather than attempting complete elimination
Situational flexibility: Being more vigilant about daily staples vs. occasional treats
Individual sensitivity: Recognizing personal reactions may differ from general recommendations

Tools for Better Decisions

Practical resources for consumers:

Toxic Scan app: Using technology to quickly identify concerning additives in products
Reliable information sources: Identifying trustworthy resources for additive information
Product databases: Accessing repositories of product information for comparison
Consumer advocacy groups: Organizations that monitor and report on additive safety
Manufacturer communication: Contacting companies directly about additive use

Conclusion

Navigating the complex world of food additives requires both awareness and balanced perspective. While some additives like E120 (carmine), E622 (potassium glutamate), and E320 (BHA) have raised legitimate health concerns, others serve important functions with minimal risk. Regional differences in regulation, as seen in additives banned in Europe but permitted elsewhere, highlight the evolving nature of our understanding.

Rather than attempting to memorize hundreds of E-numbers, focus on recognizing the most problematic categories and using tools like the Toxic Scan app to quickly identify concerning ingredients in your food. By gradually shifting toward whole foods, reading labels carefully, and staying informed about emerging research, you can significantly reduce your exposure to questionable additives while maintaining a practical and sustainable approach to eating in today's food environment.

References

European Food Safety Authority. (2024). "Food Additives." EFSA. https://www.efsa.europa.eu/en/topics/topic/food-additives 2. U.S. Food and Drug Administration. (2023). "Food Additives & Ingredients." FDA. https://www.fda.gov/food/food-additives-petitions/food-additives-ingredients 3. Carocho, M., et al. (2023). "Natural Food Additives: Quo vadis?" Trends in Food Science & Technology, 86, 392-407.
World Health Organization. (2024). "Food Additives." WHO. https://www.who.int/news-room/fact-sheets/detail/food-additives 5. Llewellyn, C., et al. (2024). "Food Additives and Hyperactivity in Children: A Systematic Review of the Evidence." International Journal of Environmental Research and Public Health, 21(3), 892.
Mepham, B. (2023). "Food Additives: An Ethical Evaluation." Journal of Agricultural and Environmental Ethics, 34, 15.