Maltodextrin: Benefits, Side Effects & Dosage
What is Maltodextrin? Maltodextrin is a food additive that has been approved by the U.S. Food and Drug
Administration (FDA). In fact, it is included in the total carbohydrate count in the nutritional value label of foods that contain it. It is usually present in food in small amounts. It can even thicken the volume of processed foods and increase the shelf life of packaged foods (x).
This complex carbohydrate, which contains 4 calories per gram, is highly processed despite being sourced from plants. It is made from corn, rice, potato starch or wheat through a process called hydrolysis. How does one make this additive? By cooking starches and then adding acids or enzymes to further break it down. The product that results is a water-soluble white powder that has a pretty neutral taste (x).
Maltodextrins are actually very similar to corn syrup solids. The main difference between the two is their sugar content. Maltodextrin is less than 20 percent sugar while corn syrup solids are at least 20 percent sugar.
There are two types of maltodextrin. The first is the type that comes from corn, rice or potatoes (as defined above). The second type is resistant maltodextrin. This type is processed the same way as the first type, but goes through an additional step that changes the bonds between sugar molecules. This change turns the regular maltodextrin into a type of starch that resists digestion. This explains the name resistant maltodextrin.
Benefits of Maltodextrin Quick Energy for Exercise Maltodextrin can produce a number of benefits. For example, bodybuilders and different types of athletes, such as ones who want to avoid exhaustion during repeated competitions, use maltodextrin as a reliable and fast source of calories and energy. This is why you can find it in many sports drinks and snacks.
If you are a bodybuilder or someone who focuses on developing mass muscle, you likely want to help your body recover quickly after hard workouts. Maltodextrin is the carbohydrate that can help you do that because it is easily digestible.
Some athletes, such as wrestlers and bodybuilders, want to gain weight for reasons specific to their sport. Maltodextrin provides a quick source of calories for these types of athletes without dehydrating them since it can be digested without using as much water as other carbohydrates use to digest (x).
It helps stimulate the release of insulin in your body, which, in turn, helps nutrients in your body go where you need them to build muscle more effectively (x).
Hypoglycemia For those who have a hard time maintaining normal levels of blood sugar, some add maltodextrin to their treatment plan. This is why some people with chronic hypoglycemia
(low blood sugar) often take maltodextrin to help them quickly increase their blood sugar (x).
Digestion Maltodextrin, when it is digestion resistant, can have positive effects on digestion, according to a study in the European Journal of Nutrition (x). Digestive Resistant Maltodextrin (DRM) may improve colorectal functions in some people (x).
Other Uses Outside of the benefits it provides through consumption, maltodextrin is also sometimes useful for cosmetic and beauty products as a binding agent. In 2002, research done by Unilever showed that maltodextrin, while not an anti-aging compound on its own, helped enhance the anti-aging properties of weak hydroxyl acids. The research also showed that it helped decrease irritation associated with the use of weak carboxylic acids (x).
Maltodextrin Side Effects Upset Stomach Maltodextrin can damage cellular antibacterial responses and suppress intestinal defense mechanisms. This may lead to inflammatory bowel disease. This was shown in a study conducted at the Mucosal Immunology and Biology Research Center in Boston (x).
In another study published in 2013 in the Journal of Nutritional Science and Vitaminology, it was determined that when maltodextrin is consumed at higher doses, gastrointestinal symptoms, such as gurgling sounds, flatulence and even diarrhea, may occur (x).
For those with a gluten allergy or intolerance, maltodextrin may cause gastrointestinal symptoms or even worsen existing symptoms. When it is being processed, all proteins, including gluten, are removed. However, traces of gluten in products that contain it may still remain.
Flatulence Related to having an upset stomach, flatulence is another side effect that may occur, especially if you consume digestion resistant maltodextrin (DRM), which is a dietary fiber made from corn starch. When you increase your fiber intake, especially if you are already on a low fiber diet, you may experience gastrointestinal side effects such as
increased flatulence. This is a natural side effect that one can alleviate by gradually increasing fiber intake to let the gastrointestinal tract adapt to the new diet changes (x).
Other Side Effects and Warnings Maltodextrin’s glycemic index is higher than table sugar, so it may cause an increase in blood sugar (x). If you are at risk of getting diabetes, you should also avoid or limit your intake of maltodextrin.
In a 2012 study, maltodextrin proved to change gut bacteria composition in a negative way — making you more susceptible to disease, because it suppresses the growth of probiotics in your digestive system (x).
Maltodextrin Dosage When taking maltodextrin powder, mix 15 g to 30 g daily into at least 16 oz of water or a suitable beverage. It is best to do this before or after a workout. However, always consult your physician if you have any existing health conditions that may be affected by diet changes. You should not include maltodextrin in your diet if you have diabetes or insulin resistance. Also avoid it if you follow a low-carbohydrate diet.
Maltodextrin Supplement A study published in 2013 found that maltodextrin in supplement form helped prevent
anaerobic power decrease when consumed 2 hours before, in combination with glutamine supplementation. What this means is that this combination of supplements can sometimes help improve an athlete’s physical performance during repeated competitions because it helps prevent a decrease in their energy levels (x).
Maltodextrin vs. Dextrose While maltodextrin is a complex carbohydrate, dextrose (or glucose) is a simple carbohydrate. Both forms are absorbed through the gut, so both forms are known to raise blood sugar and insulin levels. They both are available in powder forms that are often already present in many bodybuilding and recovery shakes. Dextrose and maltodextrin are similar in many ways, yet have significant differences as well. For starters, dextrose is made of one sugar while maltodextrin is composed of multiple sugars. Therefore, the body absorbs dextrose faster than it does maltodextrin. So, when your body is breaking down maltodextrin from its multiple sugar compositions, it will take longer for your body to produce energy and restore glycogen in muscle.
The Bottom Line Maltodextrin is a food additive that is mainly useful for improving the flavor, texture and shelf life of foods. It is popular among bodybuilders and those who want to build muscle mass because of its ability to help prevent muscle fatigue and its ability to help muscles grow and recover after exercise. It can also be a part of your daily diet in a healthy way when consumed in a safe way and in moderation. Maltodextrin can provide you with
valuable calories and energy when you consume in balance with protein and fiber, especially if you are an athlete. However, those who have diabetes or may develop diabetes should avoid it. As with any supplement, consult your physician before taking maltodextrin.