If you've been reaching for diet soda or sugar-free snacks to cut calories, new research might give you pause. A recent large-scale study has uncovered a concerning connection between artificial sweetener consumption and accelerated cognitive decline, particularly in people under 60.

While artificial sweeteners have long been marketed as healthier alternatives to sugar, emerging evidence suggests the brain health trade-off may not be worth it. Let's examine what the science says and how you can protect your cognitive function.

What the Latest Research Reveals

A groundbreaking study published in Neurology followed over 12,000 middle-aged and older adults in Brazil for eight years. The findings were striking: participants who consumed the highest amounts of artificial sweeteners experienced cognitive decline that was 62% faster than those who consumed the lowest amounts.

When translated into biological terms, heavy artificial sweetener consumption appeared to age the brain by approximately 1.6 years. The declines were particularly noticeable in verbal fluency, memory retention, and overall thinking skills.

What makes this research especially concerning is that the association remained strong even after researchers adjusted for common confounding factors like age, sex, cardiovascular disease, and high blood pressure.

Which Sweeteners Are Harmful?

The study examined seven popular artificial and low-calorie sweeteners commonly found in processed foods:

• Aspartame (found in diet sodas and sugar-free gum)

• Saccharin (Sweet'N Low and tabletop sweeteners)

• Acesulfame-K (often combined with other sweeteners in beverages)

• Erythritol (sugar alcohol used in keto products)

• Xylitol (sugar alcohol in sugar-free candy and gum)

• Sorbitol (sugar alcohol in diabetic-friendly foods)

• Tagatose (naturally derived low-calorie sweetener)

Interestingly, tagatose was the only sweetener that showed no association with cognitive decline. All others, particularly aspartame, saccharin, and sugar alcohols like erythritol and sorbitol, were linked to faster deterioration in memory and thinking skills.

You'll find these sweeteners in ultra-processed foods like flavored water, energy drinks, sugar-free yogurt, low-calorie desserts, and "diet" versions of popular beverages.

Who's Most at Risk?

Two groups showed particularly pronounced cognitive decline in the study:

People Under 60: Surprisingly, the association between artificial sweeteners and cognitive decline was strongest in participants younger than 60. Researchers noted that midlife represents a critical period for establishing long-term brain health trajectories, making sweetener exposure during these years especially harmful.

People with Diabetes: Those managing diabetes who consumed artificial sweeteners experienced faster cognitive decline compared to non-diabetic participants. Given that many diabetics rely on these sweeteners as sugar substitutes, the finding raises important questions about dietary recommendations.

How Artificial Sweeteners May Harm the Brain

While the study was observational and cannot establish direct causation, researchers have proposed several biological mechanisms that might explain the connection:

Neuroinflammation: Animal studies suggest that aspartame can trigger inflammatory responses in brain tissue, potentially damaging neurons over time.

Gut-Brain Axis Disruption: Sugar alcohols like erythritol and sorbitol may alter gut microbiome composition. Since the gut and brain communicate through complex pathways, microbial changes can influence cognitive function and mental health.

Blood-Brain Barrier Compromise: Some sweeteners may weaken the blood-brain barrier, the protective shield that prevents harmful substances from entering brain tissue.

Metabolic Confusion: Artificial sweeteners may disrupt the brain's ability to regulate glucose metabolism and energy production, both critical for optimal cognitive function.

Recognizing Cognitive Decline Symptoms

Whether related to sweetener consumption or other factors, early recognition of cognitive decline symptoms is important. Watch for:

• Difficulty finding words or remembering names

• Increased forgetfulness about recent events or conversations

• Trouble following complex instructions or recipes

• Getting lost in familiar places

• Poor judgment or decision-making

• Mood changes or increased irritability

• Difficulty managing finances or planning

Healthcare providers may use ICD-10 code G31.84 to document mild cognitive impairment, helping track progression and guide treatment decisions.

Supporting Your Cognitive Health Naturally

If you're concerned about cognitive decline, whether from artificial sweeteners or other risk factors, taking proactive steps to support brain health is essential.

Consider Science-Backed Nootropics: Graymatter's Bright Mind offers a plant-based approach to cognitive enhancement. The formula includes:

• Alpha GPC to boost acetylcholine levels, supporting memory and learning capacity

• Huperzine A to increase acetylcholine availability, aiding memory retention

• L-Tyrosine is a precursor to dopamine, improving focus and stress resilience

• Nitrosigine® to enhance blood flow and nutrient absorption to the brain

• Adaptogens like Ashwagandha and Rhodiola to regulate cortisol and reduce stress

• Plant-based energy sources, including Guarana and Matcha, for smooth, crash-free mental energy

Unlike artificial sweeteners that may compromise cognitive function, these ingredients work synergistically to support brain health through evidence-based mechanisms.

Reduce Processed Food Intake: Minimize consumption of ultra-processed foods where artificial sweeteners hide. Focus on whole foods like vegetables, fruits, lean proteins, and healthy fats.

Stay Physically Active: Regular exercise increases blood flow to the brain and promotes the growth of new neural connections.

Prioritize Sleep: Quality sleep allows the brain to clear metabolic waste and consolidate memories.

Manage Stress: Chronic stress damages hippocampal neurons responsible for memory formation.

Is Cognitive Decline Genetic or Lifestyle-Driven?

What About Sugar Alternatives?

If you're looking to reduce sugar without turning to artificial sweeteners, researchers suggest exploring natural alternatives like applesauce, honey, maple syrup, or coconut sugar in moderation. However, more research is needed to understand their long-term effects on cognitive health.

The key is moderation and whole-food approaches rather than relying on highly processed "diet" products.

Important read - What “Zero Sugar” Energy Drinks Are Still Hiding

Final Thoughts

Mounting evidence shows artificial sweeteners may cost you more than calories—they could compromise your cognitive future. Rather than relying on synthetic sweeteners or empty diet products, protect your brain with whole foods, regular exercise, quality sleep, and evidence-based plant-based nootropics like Bright Mind that actively support memory, focus, and cognitive health.

Take control of your brain health today: Bright Mind by GrayMatter.

FAQs

Q1. What is the ICD-10 code for cognitive decline?

Mild cognitive impairment is typically coded as G31.84 in the ICD-10 system. More severe cases may fall under different codes depending on the underlying cause and severity.

Q2. How quickly does cognitive decline progress?

The rate varies significantly between individuals. The recent study found that high artificial sweetener consumption accelerated decline by 62%, equivalent to about 1.6 years of additional brain aging over the eight-year study period.

Q3. Can cognitive decline be reversed?

Early-stage cognitive decline may be slowed or partially reversed through lifestyle interventions, including diet modifications, exercise, cognitive training, stress management, and targeted supplementation. Advanced decline is more difficult to reverse but can often be slowed.

Q4. Should diabetics avoid artificial sweeteners?

Given the stronger association between artificial sweeteners and cognitive decline in people with diabetes, it's worth discussing alternative strategies with your healthcare provider. Natural, whole-food approaches to blood sugar management may be preferable.

Q5. Are all artificial sweeteners equally harmful?

The research suggests differences between sweeteners. Tagatose showed no association with cognitive decline, while aspartame, saccharin, acesulfame-K, erythritol, xylitol, and sorbitol all showed concerning links. More research is needed to understand why some sweeteners appear more problematic than others.