When we talk of citric acid, the word 'acid' may seem intimidating, so much so that some people may think that it is bad for health. However, experts suggest that citric acid is a natural compound found in several citrus fruits, including lemons, oranges, and berries. However, it can also be manufactured and used as a common additive in many foods and beverages, cosmetics, and dietary supplements.
In general, citric acid is considered safe and even beneficial. However, this is only true if it is consumed in moderation. In a conversation with the OnlyMyHealth team, Suvarna Sawant (R.D.), Chief Dietician and HOD, Clinical Nutrition and Dietetics, Nanavati Max Superspeciality Hospital, discusses the benefits of citric acid while also underscoring the side effects of consuming citric acid-rich foods in excess.
Also Read: When Should You Avoid Eating Citrus Fruits? Steps To Take
What Is Citric Acid?
Citric acid is a natural compound found in citrus fruits like lemons, oranges, grapefruits, and berries, says Sawant, adding that it plays a crucial role in enhancing the absorption and bioavailability of various minerals, such as iron, calcium, and magnesium, in the body.
“This can be particularly beneficial for individuals with deficiencies in these minerals,” she says.
Apart from fruits and vegetables, citric acid can also be added artificially to foods, drinks, medications, and cleaning products.
According to WebMD, some people also take calcium citrate supplements, which can help prevent kidney stones. Calcium citrate is the calcium salt of citric acid, which is commonly used as a preservative and sometimes for flavour.
Is Citric Acid Safe To Consume?
The US Food and Drug Administration (FDA) recognises citric acid as generally safe. However, artificially made citric acid is derived from Aspergillus niger, a type of mould, which can sometimes be attributed to the cause of some cases of pneumonia, according to News Medical Life Science.
“While natural citric acid from fruits is generally safe and beneficial, synthetic citric acid, which is often added as a preservative in processed foods and beverages, can have adverse effects if consumed in large amounts,” says Sawant.
She adds, “Synthetic citric acid is chemically identical to natural citric acid but is produced from a different source, usually sugar or cornstarch, through a fermentation process.”
A 2018 study published in the Toxicology Reports suggests that manufactured citric acid could contribute to inflammation seen in asthma, juvenile idiopathic arthritis, autistic spectrum disorder, and fibromyalgia.
Additionally, exposure to a large amount of synthetic citric acid can lead to various health issues, including skin irritation and eye pain, shares Sawant, adding that excessive consumption of foods or drinks containing synthetic citric acid can also cause an upset stomach, including symptoms such as abdominal pain, nausea, and diarrhoea.
Also Read: Upset Stomach? Get Relief From Stomach Pain With These Effective Home Remedies
Focus On A well-balanced diet, says Expert
According to Sawant, there are no specific recommended amounts of natural citric acid from fruits. However, a well-balanced diet that includes a variety of fruits like lemon, tangerine, and berries should provide adequate amounts of citric acid without the need for supplementation.
It is important to consume citric acid in moderation and as part of a balanced diet to avoid potential health issues associated with excessive intake of synthetic forms, she concludes.