Monosodium glutamate, otherwise known as MSG, is one of the most talked-about additives in the food world.
It’s known for enhancing savory flavors and is commonly found in a wide variety of restaurant dishes and packaged snacks. MSG is heavily used in Chinese dishes to add extra savory flavor.
Despite its widespread use, MSG has sparked debate for decades, with some people blaming the additive for headaches and other side effects. Others argue that these claims are outdated and not backed by relevant science. So, let’s talk about it. What exactly is MSG, why does it get a bad rap, and is it actually safe to eat?
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This article is co-authored by Kathlyn Carney and Catherine Power.
- Published On:
- Updated On: May 29, 2025
Table of Contents
What Is MSG? Understanding Monosodium Glutamate
MSG, or monosodium glutamate, is made by fermenting ingredients like sugar beets, sugar cane, or starches. This process is similar to how foods like yogurt and soy sauce are made.
The result is a white, crystal-like powder that’s easy to mix into food and boosts flavor without adding extra salt. However, the powder itself does look very similar to salt.
MSG can be found in many foods that you may not expect. It enhances flavors by giving food a rich, savory taste. This flavor is otherwise known as “unami” or “savoriness”, one of the five basic tastes along with sweet, sour, salty, and bitter.
Common foods that often contain MSG include:
- Instant noodles and ramen seasoning packets
- Canned soups and broths
- Frozen meals and microwave dinners
- Potato chips and flavored snack mixes
- Fast food (especially fried chicken, burgers, and fries)
- Salad dressings and dips
- Processed meats like sausages and deli slices
- Sauces and gravies (including soy sauce and bouillon cubes)
MSG is also naturally present in some whole foods like tomatoes, parmesan cheese, and mushrooms. Even if it’s not added, that umami flavor in these foods might still be coming from glutamate, the nonessential amino acid found in monosodium glutamate (the salt version of glutamate).
Why MSG Gets a Bad Rap: A Brief History
MSG hasn’t always been so controversial. When the additive was first discovered in the early 1900s by Japanese scientist Kikunae Ikeda, MSG was celebrated for its ability to enhance savory flavors. It then became very popular in processed foods and in restaurants, especially within Asian cuisine.
In 1968, however, a letter published in the New England Journal of Medicine mentioned symptoms like headaches and numbness after eating at Chinese restaurants. The author casually suggested that MSG could be to blame, coining the term “Chinese Restaurant Syndrome.”
This idea fueled a worldwide backlash, and people started to become wary of the use of MSG. (Honestly, this was also fueled by racism toward Chinese and Asian-American cuisine at the time, too). MSG’s poor reputation has stuck ever since then. [1]
The Science Behind MSG and Umami
Before forming a conclusion about whether MSG is safe to put in your body or not, it’s important to research the science behind the additive. That begins with the basics, learning exactly how MSG enhances flavor.
How MSG Enhances Flavor
We now know that MSG (monosodium glutamate) enhances flavor by boosting the umami taste by adding glutamate, a naturally occurring amino acid, which binds to specific umami receptors on the tongue.
This stimulates saliva production and makes foods taste richer and more satisfying, especially in savory dishes. MSG has about one-third of the amount of the sodium found in table salt, so it can be used to reduce sodium content while still enhancing flavor. However, like any seasoning, adding too much can overwhelm a dish. [2, 3, 4]
MSG vs. Natural Glutamate in Foods
The main difference between MSG and natural glutamate found in whole foods lies in their source and how they’re added to what we eat – not in their chemical structure.
Natural glutamate is found in whole foods like tomatoes, mushrooms, dairy and meat, where it occurs as part of the food’s proteins. MSG, on the other hand, is a purified form of glutamate made through fermentation of plant-based ingredients like sugar cane or corn. It’s the sodium salt of glutamic acid and is added directly to foods as a seasoning to boost flavor.
Our bodies process glutamate from MSG the same way they do glutamate from natural foods, and chemically, they’re indistinguishable. The difference is simply that MSG delivers a concentrated, immediate hit of umami, while natural sources release glutamate more gradually as proteins are broken down. [5, 2, 3]
Is MSG Safe? What Science and Health Authorities Say
Although MSG has been approved for use by major health authorities, people still often raise questions about whether the additive is safe to consume.
To better understand whether MSG is truly harmful or unfairly judged by the public, it’s important to examine the positions of global health organizations alongside reputable scientific studies that explore MSG consumption’s potential risks and limitations.
FDA, WHO, and Global Health Organization Positions
The FDA, World Health Organization (WHO), and other major health organizations agree that MSG is safe to eat in typical amounts.
The FDA classifies MSG as “generally recognized as safe” (GRAS), and both the WHO and the United Nations Food and Agriculture Organization (FAO) share this position.
A review by the Federation of American Societies for Experimental Biology (FASEB) in the 1990s also confirmed MSG’s safety, noting that any side effects (such as mild headaches or nausea) were rare, short-lived, and usually only occurred after consuming large amounts (3 or more grams) without food. [6, 2]
Overview of Safety Studies
Research on MSG shows mixed findings, depending largely on how it’s studied.
Animal and lab-based studies have linked high or unnatural doses of MSG to various health concerns, including liver damage, neurotoxicity, metabolic dysfunction (such as obesity and type 2 diabetes), reproductive harm, and oxidative stress.
Some studies even suggest possible risks during pregnancy and fetal development. However, these effects were typically observed under conditions that don’t reflect normal human use, such as extremely high doses or direct injection rather than oral consumption through food.
Critical reviews emphasize that many of these studies have major limitations, including poor design, non-physiological dosing, and lack of relevance to typical dietary exposure.
As a result, their findings are not considered strong evidence of harm from normal dietary MSG intake. Human clinical research remains limited and mostly inconclusive, but it has not confirmed serious health risks from typical MSG consumption. Reports of MSG sensitivity, like “Chinese Restaurant Syndrome,” have little consistent scientific backing.
To potentially reduce or protect against any adverse effects of MSG, especially in cases of high exposure, some natural strategies have been studied.
These include:
- Antioxidant-rich plant compounds such as flavonoids and polyphenols, which can counter oxidative stress.
- Herbal and dietary supplements like green tea, turmeric, Ginkgo biloba, and Calendula officinalis, which may help protect the liver and nervous system.
- Vitamins, particularly those with antioxidant properties (like vitamin C and E), have shown protective effects in experimental models.
- Balanced diets rich in whole, unprocessed foods may help support the body’s natural detoxification and antioxidant defense systems.
The bottom line is, while high-dose and non-dietary studies raise concerns, current evidence suggests typical food-based MSG consumption is safe for most people.
However, those who consume MSG in large quantities or are sensitive to it might benefit from protective dietary strategies and limiting intake. More human-focused, long-term studies are needed for clearer conclusions. [7, 8, 9, 10, 11, 12, 13, 14]
Image from 2018 Niaz et al.
Possible Side Effects of MSG: Fact or Fiction?
While MSG is considered safe for the general population based on several reputable studies, some individuals still report experiencing mild, short-term symptoms after consuming it, especially in large amounts or on an empty stomach.
Health symptoms related to food intake should never be taken lightly, and it’s important to investigate what could be causing these symptoms while recognizing that any health reactions are individualized and not necessarily common.
Reported Symptoms and Their Rarity
Reported side effects of MSG consumption vary, and while most people can tolerate MSG without issue, some individuals may experience what’s known as MSG symptom complex.
These reactions are not true allergic responses, but can include:
- Headaches
- Flushing or redness in the face
- Tingling or numbness
- Heart palpitations (fast or fluttering heartbeat)
- Chest pressure or discomfort
- Nausea
- Muscle aches
- Drowsiness or fatigue
Other concerns reported in some research and anecdotal sources (especially at very high doses, often in animal studies) include:
- Short-term increases in blood pressure
- Potential links to weight gain or increased appetite, due to enhanced food palatability
- Possible effects on blood sugar and insulin, though findings are inconsistent and mostly limited to animal research
- Reproductive and fertility issues, again mostly in animal studies using doses far above what humans typically consume
- Theoretical links to tumor growth in animals, though this has not been supported by human research
Overall, while some individuals may experience mild, short-lived symptoms after consuming MSG, most people do not report adverse effects. Human studies have not consistently confirmed serious health risks at typical dietary levels. [5, 2, 15]
Who May Be Sensitive to MSG?
Since a small number of people report that they are sensitive to MSG, especially if it’s consumed in large amounts without food, it’s necessary to research who exactly may be sensitive to the additive before considering consuming it, especially on a regular basis.
Certain health conditions and environmental factors can also make people more sensitive to the effects of glutamate (the active component in MSG).
These include neurological or inflammatory issues such as:
- Seizures
- Autism spectrum disorders
- ADD/ADHD
- Sensory processing disorders
- Tourette syndrome
- PANS/PANDAS (pediatric autoimmune neurological conditions)
- Insomnia
- OCD and anxiety disorders
People with brain injuries, autoimmune diseases, or exposure to toxins like heavy metals and pesticides may also struggle to regulate glutamate levels in the brain, increasing their sensitivity. In these cases, excess glutamate can worsen symptoms like overstimulation, chronic stress, digestive issues, and abnormal behaviors.
While MSG is generally safe for most, individuals with these underlying issues may be more vulnerable to its effects. [6, 2, 16]
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Are There Any Health Benefits of MSG?
Now, let’s talk about the potential positive effects of consuming MSG. Besides the pleasant taste, MSG can also help improve the quality of meals without sacrificing the taste or adding excess sodium to your diet.
Reducing Sodium Intake While Preserving Flavor
A recent study explored whether using monosodium glutamate (MSG) in place of some salt – a method called the “Salt Flip” – could help lower sodium in foods without affecting taste or consumer satisfaction.
Researchers tested four healthier dishes (like roasted vegetables and quinoa bowls) in three versions: normal salt, reduced salt, and reduced salt with MSG.
Research from this study found that the MSG-enhanced, lower-sodium versions of these healthy dishes were just as liked, if not more liked,than the regular salty versions.
Specifically, the MSG recipes were described as more flavorful, balanced, and delicious. In many cases, people preferred the MSG versions over both the regular and reduced-salt versions.
The key takeaway: MSG can help reduce sodium in foods without sacrificing flavor, making it a practical strategy for creating lower-sodium meals that people still enjoy eating.This can be really helpful for people who have been put on low sodium diets, like the DASH diet, because of metabolic or heart conditions. [17]
Appetite Regulation and Satiety
Based on two studies, the effects of MSG on appetite and satiety appear to be complex and context-dependent.
One study found that MSG can initially increase appetite, but when MSG (especially combined with inosine monophosphate or IMP) is added to food, it tends to enhance flavor and stimulate appetite during eating, particularly when tasted in savory, high-protein, or high-carb foods.
MSG has also been found to potentially improve satiety after eating, under certain conditions.
In one study, people who consumed soups with MSG/IMP ate less at their following meal compared to when they had the same soup without those additives. This suggests that MSG might help people feel fuller after eating, especially when paired with protein or carbs.
However, doesn’t always lead to lower food intake.
Another study found that adding MSG alone to a high-protein meal didn’t increase feelings of fullness, and in fact, participants actually ate more at a later meal compared to when the meal had no MSG. This indicates that MSG on its own might stimulate appetite more than it helps with fullness, depending on the meal composition and context.
While MSG may regulate appetite by making food taste better and increasing initial appetite, its effect on satiety depends on what it’s eaten with.
When combined with certain ingredients like protein and IMP, MSG might help people feel fuller and eat less later. However, in some cases, especially when used alone, it could actually increase how much people eat. [18, 19]
MSG in Your Daily Diet: Surprising Sources
Take a look at your current diet and you will likely discover that MSG is more prevalent in your daily life than you originally thought.
You can find MSG in common processed foods and packaged snacks such as potato chips, crackers, and various salty snacks. MSG is commonly found in fast food with savory seasonings and sauces as well.
It can also be found in condiments and sauces like salad dressing, ketchup, mayonnaise, barbecue sauce, mustard, and soy sauce, along with seasonings and flavor enhancers like packaged seasoning blends (like taco seasoning), bouillon cubes, broths and stocks.
Canned, frozen, and instant foods like canned soups, canned vegetables, frozen pizzas, and instant noodles also typically contain MSG.
One of the most common places to find MSG is in meat products such as hot dogs, cold cuts, deli meats, and processed meats.
A surprising source of MSG that may be found in your diet is in iced tea mixes and sports drinks.
Keep an eye out for hidden sources of MSG, where the ingredient may be called another name like Hydrolyzed vegetable protein, Autolyzed yeast, Hydrolyzed yeast, Yeast extract, Soy extract, or Protein isolate. [6, 2, 20, 14]
Image from PMID: 29743864
Natural sources of glutamate in everyday meals include animal-based foods like bone broth, slow-cooked meats and poultry, eggs, aged cheeses, and cured meats.
Plant-based foods that contain MSG include mushrooms, ripe tomatoes, broccoli, peas, corn, potatoes, grapes, and walnuts.
Fermented, aged, or preserved foods that contain MSG include soy sauce, fish sauce, soy protein, seaweed, and malted barley. [20, 15, 16]
Should You Avoid MSG? Making Smart Food Choices
While MSG is found in many common foods that people consume in their everyday diet, it’s beneficial to some people’s health to avoid the additive as best as they can, or at least reduce their MSG intake.
Avoiding MSG makes the most sense if you are sensitive to glutamate or if you have a strong reaction to free glutamate. Pay attention to how your body reacts after eating a meal that contains a high level of MSG. Avoiding MSG and other concentrated sources of glutamate may help reduce discomfort and improve your general health.
It’s also recommended to limit MSG if you have been diagnosed with a neurological or mood disorder like autism, OCD, depression, anxiety, migraines, seizures, ALS, Parkinson’s, or Alzheimer’s. Excess glutamate in the brain can overstimulate nerve cells, a process called excitotoxicity, which has been linked to worsening neurological symptoms.
If you eat a lot of processed foods, it could be beneficial to your general health to limit your MSG intake. You may be getting more free glutamate than your body can handle. Cutting back on processed foods in general—and especially those with added MSG—can help balance glutamate levels naturally.
If you’re trying to reduce inflammation, reducing MSG intake and emphasizing anti-inflammatory foods (like leafy greens, berries, turmeric, and omega-3 rich fish) may support overall brain and body health.
If you’re trying to support glutamate/GABA balance, you may also benefit from reducing your MSG intake. Glutamate excites neurons, while GABA calms them. People with glutamate sensitivity may benefit from boosting GABA – whether through supplements or lifestyle choices – to restore balance in the nervous system. [20, 16]
Final Thoughts: Is MSG Really That Bad for You?
This article is not intended to encourage you to increase or decrease your MSG intake, but rather to provide you with a balanced, science-backed conclusion to the question of whether or not MSG is bad for you, and debunk MSG’s negative reputation.
Let’s recap!
- Monosodium glutamate, otherwise known as MSG, is one of the most talked-about additives in the food world.
- MSG is known for enhancing savory flavors and is commonly found in a wide variety of restaurant dishes and packaged snacks.
- MSG can help reduce sodium in foods without sacrificing flavor, making it a practical strategy for creating lower-sodium meals that people still enjoy eating.
- This additive enhances flavor by boosting the umami taste by adding glutamate, a naturally occurring amino acid, which binds to specific umami receptors on the tongue.
- The FDA classifies MSG as “generally recognized as safe” (GRAS), and both the WHO and the United Nations Food and Agriculture Organization (FAO) share this position.
- While high-dose and non-dietary MSG studies raise concerns, current evidence suggests typical food-based MSG consumption is safe for most people.
- MSG can be commonly found in processed foods, fast foods, meat products, condiments, instant foods, and frozen foods. It can commonly be found in many people’s everyday diets.
- Those who are sensitive to glutamate, eat a lot of processed foods, have been diagnosed with certain neurological or mood disorders, are trying to reduce inflammation, and want to maintain a glutamate/GABA balance could benefit from limiting their MSG intake.
Do you eat foods with MSG?
Let me know your thoughts and key takeaways in the comments below!
xoxo,
Want to read more? Check out our other articles here!
Other references on MSG from: PushMed, Cleveland Clinic – Is MSG Really Bad for You?, Ajinomoto Group – What is MSG and How is it Made?, MSG Dish – How MSG Makes Foods Taste Better, Mayo Clinic – Is MSG Harmful?, Harvard Health – Why You Might Consider Avoiding MSG, PMID: 39925850, PMID: 27038884, PMID: 33920049, PMID: 37460224, PMID: 34635882, PMID: 35629238, PMID: 35106767, PMC: 8282738, Healthline – High Glutamate Foods: Should You Avoid Them?, Documenting Hope – Low-Glutamate Diet, The Salt Flip: Sensory mitigation of salt, PMID: 18287346, PMID: 22011775
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Frequently Asked Questions – MSG: Is It Bad For You? Monosodium Glutamate Explained
Click on the below FAQs to learn more about: MSG
MSG (monosodium glutamate) is a flavor enhancer that adds umami, the savory fifth taste, and is found naturally in foods like tomatoes and cheese.
Yes, MSG is considered safe by the FDA and global health organizations when consumed in normal amounts.
It refers to reported symptoms after eating MSG, but studies haven’t confirmed a consistent link, and the term is now considered outdated and misleading.
No, MSG is gluten-free and not a preservative; it simply enhances flavor.
