In this Q&A, Dr. Rhonda Patrick discusses food emulsifiers, how vitamin B1 affects blood sugar, electrolyte supplements, and more. Timestamps include:

• 00:14:12
  How do emulsifiers impact gut health?
• 00:30:43
  What is Rhonda's HIIT & sauna routine?
• 00:41:37
  Can vitamin D levels be too high?
• 00:48:50
  Does Rhonda have a preferred protein bar?
• 00:49:32
  Are there any alternatives to plastic toothbrushes?
• 00:57:04
  Which vitamin D brand does Rhonda use?

Can emulsifiers in processed foods disrupt gut health and promote chronic diseases?

"Over 10,000 chemicals are used in U.S. food production, with 99% lacking direct FDA safety review."- Dr. Rhonda Patrick Click To Tweet

Emulsifiers are among the most widely used additives in the food industry, particularly in ultra-processed foods, where they help blend ingredients that would otherwise separate—such as oil and water—into a stable mixture. They enhance texture, prolong shelf life, and improve the sensory experience of processed foods. However, despite their widespread use, emulsifiers typically have not been subject to rigorous safety evaluation due to regulatory loopholes that allow companies to self-classify these additives as "generally recognized as safe" (GRAS) without direct FDA review. ^[1]

While preliminary animal studies and limited observational research in humans suggest that emulsifiers may disrupt gut health and contribute to cardiometabolic disturbances, these findings are far from conclusive. Clinical trials remain scarce, and the diversity of emulsifiers—from naturally derived compounds like lecithins to synthetic agents like polysorbates—complicates the interpretation of existing research. This lack of clarity makes it difficult to determine which emulsifiers, if any, pose significant risks, which might be neutral or even beneficial, and whether their avoidance is warranted. Instead of focusing on individual emulsifiers, a more practical and effective approach to mitigating potential risks is to minimize ultra-processed food consumption and prioritize whole, minimally processed foods.

The ubiquity of emulsifiers in modern diets.

An analysis of the French NutriNet-Santé cohort published in 2021 revealed that lecithins and mono- and diglycerides of fatty acids were among the ten most commonly consumed food additives, with over 70% of study participants consuming these emulsifiers. They are particularly prevalent in baked goods, processed dairy, confectionery, soups, sauces, processed meats, and plant-based dairy alternatives. However, many studies group stabilizers, acidity regulators, and thickeners under the category of emulsifiers because regulatory bodies and databases classify them together due to their overlapping or complementary functions in food products. This broad classification blurs the distinction between true emulsifiers and other additives, making it more challenging to interpret study results accurately.