Red Dye #3 Is Banned: What Does It Mean for Your Health and Food Choices?

Did you hear the recent food related news? No doubt your news feed has been blowing up with this information.  The FDA has recently banned Red Dye #3 from food products. But before you celebrate or panic, let’s break down what this really means for your health, the food industry, and how to make smarter choices moving forward.

In this article, we’ll cover:

1. What Red Dye #3 is and why it’s controversial.
2. What the FDA ban includes—and doesn’t include.
3. Practical steps to avoid harmful additives in your diet.

What Is Red Dye #3?

Red Dye #3, also known as erythrosine, is an artificial food coloring that’s been used for decades in products like:

• Candy
• Baked goods
• Snacks
• Some medications (antibiotics, gabapentin, sertraline, and cyclobenzaprine)

While it creates vibrant reds and pinks, it’s been a source of controversy since the 1980s. Animal studies linked Red Dye #3 to an increased risk of thyroid tumors and other health issues, leading to its ban in cosmetics back in 1990. Yet it’s remained legal in food products—until now.

Why Did the FDA Finally Ban Red Dye #3?

The FDA’s decision comes after years of pressure from consumer advocacy groups and mounting evidence about the potential risks of artificial dyes. The ban means:

1. Food and drink products can no longer include Red Dye #3.
2. Companies will need to reformulate recipes or remove affected products from shelves.

Companies will have until January 15, 2027 to remove it from food products, while pharmaceutical companies will have until January 2028 to remove it, so it’s not completely gone yet.

Why Should You Care?

Red Dye #3 is just one of many artificial colorings that is frequently named as one that may pose health risks. While it’s now banned, other dyes like Red Dye #40 and Yellow #5 are still widely used. These dyes have been linked to:

• Behavioral issues in children (e.g., hyperactivity).
• Potential allergic reactions.
• Long-term health concerns when consumed in large quantities.

There is still a lot of controversy around whether or not these additives can cause long-term health issues.  Many claim that the doses used in animal studies are exponentially higher than the average adult consumes in their lifetime.  What you should know is that many companies are likely to replace any red dye #3 with red dye #40.  In more modern manufacturing both dyes are petroleum based.  

How to Avoid Harmful Dyes:

The best way to protect yourself is to focus on whole, minimally processed foods and look for natural alternatives. Here are some practical tips:

1️⃣ Read Labels Carefully:
Check ingredient lists for artificial colorings like Red Dye #3, Red Dye #40, or Yellow #5. Look for natural alternatives like beet juice, turmeric, or paprika extracts.

2️⃣ Choose Certified Products:
Look for certifications like Informed Sport or labels indicating “no artificial dyes.” This is especially important for athletes who prioritize clean, high-performance supplements.

3️⃣ Minimize Processed Foods:
Snacks, candies, and colorful cereals are common culprits. Opt for whole fruits, veggies, and homemade snacks to avoid unnecessary additives.

4️⃣ Be Mindful of Supplements:
Red Dye #3 is at the time this article was written still allowed in some medications and supplements.  And red dye #40 is still available in a variety of foods and supplements.  Choose brands that prioritize transparency and avoid unnecessary fillers.

My final thoughts: 

The FDA’s ban on Red Dye #3 is a good step, but it also highlights a larger issue: the food industry’s reliance on artificial additives. It’s up to us as consumers to demand better, choose smarter, and prioritize our health over convenience.  Always consider a food first approach.  

Yet the reality is for some of my athletes, whole foods are sometimes impractical and not an option.  You are likely to be exposed to many artificial and petroleum based products daily.  AND there is really nothing you can do about that except go live in a cave somewhere, potentially shoe-less and naked.  

The dose will make the poison, and the other additives and poor lifestyle habits will likely compound the effect of anything that is potentially harmful.  Poor habits like excess alcohol intake and neglecting sleep or nutrition.  An occassional sports drink with red dye is unlikely to hurt you, in the absence of an allergy or contamination event.  Multiple sports drinks per day, everyday with food additives and probably a hefty amount of sugar above excess will kill you before the occassional Nerd cluster or gummy worm.  

So be mindful, but live your life.  

Do you want to learn more about how to fuel your performance? Join my free private group for tactical athletes, where we discuss evidence-based nutrition, supplements, and long-term strategies for health and performance.

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References:
PMID: 23026007; PMID: 26363283; PMID: 11333435

https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs