What You Should Know About MSG and Its Impact on Your Health

For decades, monosodium glutamate better known as MSG has been at the center of heated debates and widespread myths. Some claim it causes headaches or other adverse reactions, while others defend its role in enhancing flavor. So, what’s the real story behind MSG? Understanding the science can help you decide if this ingredient deserves a spot in your diet.

What Exactly Is MSG?

MSG is the sodium salt of glutamic acid, an amino acid that occurs naturally in foods like tomatoes, mushrooms, and cheese. It was first isolated in the early 1900s by Japanese chemist Kikunae Ikeda, who identified its distinct savory taste, now referred to as umami.

Today, MSG is widely used as a flavor enhancer in everything from soups and snacks to restaurant dishes. It works by amplifying umami flavors, making food taste richer and more satisfying.

The Controversy Around MSG

Concerns about MSG largely stem from a phenomenon known as “Chinese Restaurant Syndrome,” a term coined in the 1960s after anecdotal reports of headaches, flushing, and sweating following meals containing MSG. However, numerous scientific studies have since debunked these claims.

In fact, the U.S. Food and Drug Administration (FDA) classifies MSG as “generally recognized as safe” (GRAS). A comprehensive review published in The Journal of Clinical Nutrition also concluded that there is no consistent evidence linking MSG consumption to serious health risks when consumed in typical amounts.

How Your Body Processes MSG

One reason MSG is considered safe is that your body processes it the same way it does naturally occurring glutamate found in whole foods. Glutamate is not only a building block of protein but also plays a role in brain function and metabolism.

It’s worth noting that the average person consumes around 13 grams of glutamate daily from natural sources, while added MSG contributes only about 0.55 grams per day, according to the FDA.

Potential Sensitivities and Considerations

While MSG is safe for the vast majority, a small subset of individuals may experience mild symptoms like headaches or nausea after consuming large amounts, though these cases are rare. If you suspect a sensitivity, it’s best to monitor your intake and consult with a healthcare professional.

It’s also important to focus on the overall nutritional quality of foods containing MSG. Many ultra-processed snacks and fast foods use MSG to enhance flavor, but they may also be high in sodium, unhealthy fats, and low in essential nutrients.

MSG in Everyday Foods

You may be surprised to find MSG or natural glutamate in many common foods:

• Soy sauce

• Parmesan cheese

• Canned soups

• Broths and bouillon cubes

• Processed meats like sausages

Reading ingredient labels can help you make informed choices, especially if you're managing sodium intake.

MSG has earned an unfairly bad reputation over the years, despite scientific consensus confirming its safety for most people. Rather than fearing this ingredient, consider how it fits into the bigger picture of a balanced, whole-foods-based diet. Share this article or subscribe to our newsletter for more insights into mindful eating.