Is Lactic Acid Bad for You? Safety, Benefits, and Side Effects

If you’ve noticed lactic acid on food labels or heard about it in relation to fermented foods, you might be wondering whether this common ingredient is safe to consume. The short answer? Lactic acid is generally not bad for you — in fact, it offers several health benefits when consumed as part of a balanced diet.

Lactic acid is an organic compound produced naturally during fermentation by beneficial bacteria. It’s also approved by the Food and Drug Administration (FDA) as a food additive and preservative in most products, excluding infant foods and formula.

Let’s explore what lactic acid is, where it’s found, and whether you should be concerned about consuming it.

What Is Lactic Acid?

Lactic acid is a type of organic acid that forms when certain bacteria break down carbohydrates in the absence of oxygen. This process, called lactic acid fermentation, has been used for thousands of years to preserve foods and create unique flavors.

You may already be familiar with lactic acid in another context — it’s the same compound that builds up in your muscles during intense exercise, causing that burning sensation. However, the lactic acid found in foods is completely different from what occurs in your body during physical activity.

In the food industry, lactic acid serves multiple purposes: it acts as a natural preservative, enhances flavor, adjusts acidity levels, and extends shelf life.

Foods That Contain Lactic Acid

Lactic acid appears in many everyday foods, both naturally through fermentation and as an added ingredient. Understanding which foods contain lactic acid can help you make informed dietary choices.

Foods With Naturally Occurring Lactic Acid

These fermented foods develop lactic acid naturally during the fermentation process:

• Yogurt and kefir
• Sauerkraut
• Kimchi
• Pickled vegetables
• Miso paste
• Sourdough bread
• Aged cheeses
• Fermented sausages
• Kombucha
• Certain beers and wines

Foods With Added Lactic Acid

Manufacturers add lactic acid to these products as a preservative or flavoring agent:

• Salad dressings and condiments
• Processed cheeses
• Olives
• Carbonated soft drinks
• Frozen desserts and ice cream
• Canned vegetables
• Processed meats

Health Benefits of Lactic Acid

Far from being harmful, lactic acid in food offers several evidence-based health benefits. Here’s what research reveals about this compound’s positive effects on your body.

Supports Digestive Health

The bacteria that produce lactic acid, particularly Lactobacillus species, are classified as probiotics — beneficial microorganisms that support gut health. These probiotics help maintain a healthy balance of bacteria in your digestive system.

Consuming foods rich in lactic acid and probiotics may improve digestion, promote regular bowel movements, and strengthen the intestinal barrier that protects against harmful pathogens. A healthy gut microbiome also plays a crucial role in overall immune function.

Enhances Nutrient Absorption

Research suggests that lactic acid may improve your body’s ability to absorb certain nutrients. Studies have shown that lactic acid fermentation can increase the bioavailability of iron from plant-based foods, making it easier for your body to utilize this essential mineral.

Iron is critical for producing healthy red blood cells and transporting oxygen throughout your body. Enhanced iron absorption is particularly beneficial for individuals at risk of iron deficiency anemia, which can cause fatigue, weakness, and difficulty concentrating.

Additionally, some animal studies indicate that lactic acid may improve the absorption of flavonoids — plant compounds with powerful antioxidant properties.

Provides Antioxidant Properties

Lactic-acid-producing bacteria demonstrate antioxidant activity, helping to neutralize free radicals that can damage cells and contribute to chronic inflammation. Antioxidants play a protective role against numerous health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.

Test-tube studies have shown that lactic acid fermentation can significantly increase the antioxidant content of various foods, including berries and fermented meats. This means that fermented foods may offer even greater antioxidant benefits than their non-fermented counterparts.

May Support Immune Function

Because approximately 70% of your immune system resides in your gut, maintaining a healthy gut microbiome through probiotic-rich foods is essential for strong immunity. The beneficial bacteria that produce lactic acid may help reduce inflammation and support your body’s natural defense mechanisms against illness and infection.

Is Lactic Acid Safe to Consume?

For most people, lactic acid is completely safe to consume and is recognized as GRAS (Generally Recognized As Safe) by the FDA. It has been used in food production for centuries without significant safety concerns.

The FDA permits the use of lactic acid in nearly all food products, with the exception of infant formulas and baby foods, where stricter regulations apply to ensure the safety of vulnerable populations.

Lactic acid breaks down naturally in your body and doesn’t accumulate to dangerous levels when consumed through food. The amounts found in typical foods and beverages are well within safe consumption limits.

Potential Side Effects and Considerations

While lactic acid is generally safe, some individuals may experience minor side effects, particularly when first introducing fermented foods into their diet.

Digestive Discomfort

When you start consuming more fermented foods containing lactic acid, you might temporarily experience gas, bloating, or changes in bowel movements. These symptoms typically resolve as your digestive system adjusts to the increased probiotic intake.

To minimize discomfort, introduce fermented foods gradually, starting with small portions and slowly increasing your intake over several weeks.

Histamine Sensitivity

Some fermented foods that contain lactic acid are also high in histamine, a compound that can trigger symptoms in people with histamine intolerance. If you experience headaches, skin rashes, or digestive issues after eating fermented foods, you may have histamine sensitivity and should consult a healthcare provider.

Small Intestinal Bacterial Overgrowth (SIBO)

A small study found that in some individuals, particularly those with small intestinal bacterial overgrowth (SIBO), high intake of probiotic supplements was associated with elevated lactic acid levels and symptoms like brain fog and bloating. However, this primarily affected people taking concentrated probiotic supplements rather than those eating fermented foods.

Considerations for Immunocompromised Individuals

People with severely compromised immune systems should discuss probiotic intake with their healthcare provider, as research suggests probiotics may affect these individuals differently. However, this concern mainly applies to high-dose probiotic supplements rather than naturally fermented foods.

How Much Lactic Acid Should You Consume?

There is no established daily requirement or upper limit for lactic acid consumption from food sources. Most people can safely enjoy fermented foods as part of a varied diet without any concerns.

If you’re new to fermented foods, start with small servings — such as a few tablespoons of sauerkraut or a half-cup of yogurt — and monitor how your body responds. You can gradually increase your intake based on your tolerance and preferences.

For most healthy adults, incorporating one to two servings of naturally fermented foods daily can provide beneficial probiotics and support overall health.

Lactic Acid vs. Lactose: Understanding the Difference

It’s important not to confuse lactic acid with lactose. Despite their similar names, they are completely different compounds:

Lactic acid is an organic acid produced by bacterial fermentation. It does not contain lactose and is generally safe for people with lactose intolerance.

Lactose is a sugar naturally found in milk and dairy products. People with lactose intolerance lack sufficient lactase enzyme to digest this sugar properly.

Interestingly, the fermentation process that produces lactic acid actually breaks down much of the lactose in dairy products, which is why many people with lactose intolerance can tolerate yogurt and aged cheeses better than fresh milk.

Tips for Including Lactic Acid Foods in Your Diet

If you want to enjoy the benefits of lactic acid through naturally fermented foods, here are some practical suggestions:

• Start your day with yogurt: Choose plain, unsweetened yogurt with live active cultures and add fresh fruit for natural sweetness
• Add fermented vegetables to meals: Top sandwiches, salads, or grain bowls with sauerkraut or kimchi
• Drink kefir or kombucha: These fermented beverages provide probiotics in an easily digestible form
• Try sourdough bread: The fermentation process creates a unique flavor and may improve digestibility
• Experiment with miso: Use this fermented paste to add depth of flavor to soups, dressings, and marinades
• Choose naturally fermented products: Look for labels indicating “naturally fermented” or “contains live cultures” rather than products with added lactic acid

The Bottom Line: Is Lactic Acid Bad for You?

No, lactic acid is not bad for you. This naturally occurring organic acid is safe for consumption and offers several health benefits, including improved digestive health, enhanced nutrient absorption, and antioxidant properties.

Lactic acid is found naturally in many fermented foods that have been consumed safely for thousands of years. It’s also approved as a food additive by regulatory agencies and is used widely in the food industry without safety concerns.

While some individuals may experience temporary digestive discomfort when first introducing fermented foods, these side effects are typically mild and resolve quickly. For most people, including lactic-acid-containing foods in your diet can be a nutritious way to support overall health and wellbeing.

If you have specific health conditions or concerns about introducing fermented foods into your diet, consult with a healthcare professional for personalized guidance. Otherwise, feel free to enjoy the diverse range of delicious fermented foods that naturally contain lactic acid.

Sources:

• National Center for Biotechnology Information – Probiotics and Gut Health
• U.S. Food and Drug Administration – Lactic Acid Regulations
• National Institutes of Health – Beneficial Effects of Probiotics
• National Library of Medicine – Iron Metabolism
• PubMed Central – Antioxidant Properties of Lactic Acid Bacteria
• National Center for Biotechnology Information – Probiotics and Side Effects