What Happens to Your Heart and Brain When You Consume Artificial Sweeteners Regularly

If you’re looking for sweetness without the calories of sugar, it may seem obvious to choose foods flavored with artificial sweeteners like aspartame, sucralose, stevia and xylitol.

Research suggests, however, that the choice is not so simple. It’s true that artificial sweeteners are extremely low in calories and don’t raise blood sugar like regular products do, but studies have also linked them to worrying effects on the heart and brain, among other health problems.

Should you avoid artificial sweeteners? Here’s what you need to know.

People often turn to artificial sweeteners in hopes of losing weight or controlling their blood sugar levels, both activities that can benefit heart health. And for some people, like those with diabetes or obesity, it may be an appropriate choice, said Kate Townsend Creasy, PhD, assistant professor of nutritional sciences at Penn Nursing.

On the other hand, some research suggests that regular consumption of artificial sweeteners might actually increase your risk of certain heart problems.

For example, a large study in 2022 found that frequent consumption of artificial sweeteners was associated with a higher risk of cardiovascular problems. Specifically, aspartame (sold under brand names like Equal) was associated with a higher risk of cerebrovascular events, such as stroke. Acesulfame potassium (found in foods like sweets and yogurt) and sucralose (sold under the brand name Splenda) have been linked to coronary heart disease.

Sugar alcohols, a class of sweeteners that includes xylitol and erythritol, have also been linked to higher risks of cardiovascular problems, such as heart attacks and strokes. These products are commonly used in low-sugar drinks and desserts.

Yet studies have reached different conclusions about how these products affect heart health, so it is critical to recognize that research is still ongoing and additional evidence is needed to fully understand these effects,” cautioned Lana Nasrallah, RD, MPH, LDN, chief of clinical nutrition in the UNC Health Department of Family Medicine.

In 2025, a study published in Neurology has generated many scary headlines. She found an association between regular consumption of artificial sweeteners and faster cognitive decline, and specifically highlighted the potential harms of aspartame, saccharin, acesulfame potassium, erythritol, sorbitol and xylitol.

Older research also suggests that drinking lots of artificially sweetened soft drinks is associated with higher risks of dementia.

As with cardiovascular disease, more research is needed to understand exactly how artificial sweeteners affect the brain, Creasy said. But it appears they may threaten health by increasing inflammation and oxidative stress, she said.

Cognitive risks aside, artificial sweeteners, such as sucralose, also appear to disrupt the brain’s appetite and hunger signals.

Some of these products are hundreds of times sweeter than sugar, explained Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic. “It reinforces your desire and craving for sugar, even if you’re not actually eating it,” she said.

The United States Food and Drug Administration maintains that artificial sweeteners are safe to consume up to certain limits. For example, the agency says you can eat 23 packets of Splenda per day before going over the limit.

But there’s a difference between “safe” and “an optimal health choice,” Creasy said. Health.

Generally speaking, “it’s advisable to limit artificial sweeteners as much as possible,” she said. “If you can eat less processed foods, in general, that will be the best outcome for your health.” (People with diabetes or obesity, however, may want to consult a doctor about the pros and cons of replacing certain high-sugar foods with artificially sweetened ones, Creasy noted.)

Moderation is key, but don’t panic about having the occasional artificially sweetened dessert or drink. “Heart disease and cognitive decline are not caused by a single ingredient or food,” Nasrallah said. Health. “They are influenced by overall dietary habits…as well as genetics, physical activity, lifestyle choices and other factors.”

For most people, Zumpano said, it would be better to consume a small amount of real sugar (or a natural alternative like honey or maple syrup) each day, rather than lots of artificial sweeteners.

“Everyone is so afraid of sugar,” she says. “I hope we can simply control sugar to a reasonable amount while consuming it, instead of having to consume excessive amounts of artificially sweetened products.”

If you choose to consume artificial sweeteners, some seem better than others. At least based on current data — and more is needed — plant-based sweeteners, including stevia and monk fruit, appear to pose fewer health risks than other options on the market, Zumpano said.

As for the healthiest and safest way to add sweetness to your diet? It’s good old-fashioned fruit, Nasrallah says.

“Fruit is great for flavoring water, enhancing recipes, or enjoyed on its own as a sweet snack,” she said. “In addition to their sweetness, fruits offer fiber, vitamins and antioxidants, benefiting your entire body, including the heart and brain.”