Is MSG Actually Bad for You? What the Current Evidence Says

Table of ContentsView AllTable of ContentsWhat the FDA SaysCurrent EvidencePossible Adverse ReactionsWho Is at Risk?MSG or Something Else?When to LimitCommon Foods With MSG

Table of ContentsView All

View All

Table of Contents

What the FDA Says

Current Evidence

Possible Adverse Reactions

Who Is at Risk?

MSG or Something Else?

When to Limit

Common Foods With MSG

Monosodium glutamate(MSG) is a flavor enhancer that has been used for more than a century. At some point, however, it started to get a bad reputation and was said to be associated with various health troubles. It was even once considered a toxic ingredient.Most of these myths have since been dispelled, and the Food and Drug Administration (FDA) says MSG is “generally recognized as safe.“Even so, MSG continues to be a controversial ingredient. It is even banned in some countries.MSG is made of water, sodium, andglutamate, an amino acid the body uses to produce proteins.Glutamate is naturally present in some foods, including mushrooms, green peas, and tomatoes. MSG is used to enhance the flavor of foods, including meats, soups, stews, parmesan cheese, and snacks. It gives food a savory and rich flavor (umami).What the FDA SaysThe FDA has deemed MSG to be generally safe.They note that the glutamate in MSG is chemically the same as glutamate from food proteins, and the body processes it in the same way. Even so, MSG use is hotly debated, leading the FDA to require it to be listed as an ingredient on food labels.The FDA had previously asked the Federation of American Societies for Experimental Biology (FASEB) to investigate adverse reactions reported to be related to MSG.The FASEB found that reactions could be possible in people who have sensitivities and consume 3 or more grams (g) of MSG.Fortunately, most MSG-enriched foods only contain about 0.5 g of MSG per serving, so reactions are unlikely.Understanding the ControversyMSG got a bad reputation in the 1960s when Dr. Robert Ho Man Kwok, a Chinese-American doctor, wrote a letter to theNew England Journal of Medicineafter eating Chinese food and getting sick. In this letter, he wrote that he believed MSG,sodium, or alcohol caused his symptoms.This led to a long-term misinformation campaign that lasted many decades.That letter would later lead to the designation of the doctor’s symptoms as “Chinese restaurant syndrome,” which was later changed toMSG symptom complex(MCS).Studies that followed would state that MSG was highly toxic.Researchers now question the accuracy of prior studies.They cite the following reasons:A lack of suitable control groups (a group not given MSG but otherwise treated similarly in the study)Small sample groupsFlawed research methodsLack of dose accuracy and use of high doses that exceeded those in typical dietsThe administration of MSG via unrealistic routes, such as injectionsThere has been limited evidence to suggest that moderate dietary intake of MSG can pose a risk to human health.Further, researchers have not found any credible evidence that links MSG to the reactions noted in those reports.What Current Evidence ClaimsMSG has been negatively linked to effects on energy intake, brain health,obesity, andmetabolic disorders. Some people may also be sensitive to MSG. Here is what the research has to say about MSG’s adverse effects.Effect on Energy IntakeEnergy intake refers to the calorie or energy content of food.MSG has been linked to disrupted energy intake balance. One study revealed that this effect was related to disturbances in the leptin-mediatedhypothalamussignaling cascade.Leptin, also called the obesity protein, primarily acts on the neurons in part of the hypothalamus, a deep structure in the brain that acts as the body’s coordinating center.Leptin is responsible for signaling to the body that you are full. When there is a leptin disturbance, you may increase your caloric intake.Newer studies dispute leptin-MSG studies. These contradictory study results are believed to be linked to meal nutritional content. For example, if you eat an MSG-enriched meal that contains meat, the increased protein may cause fullness.More research is needed to confirm the effects of MSG on energy intake.Effect on Brain HealthGlutamate is essential for brain function.One of its functions is to act as aneurotransmitter, a chemical substance in the brain that stimulates nerve cells to transmit signals.Some animal and human studies claim that MSG can cause brain toxicity.It is claimed that MSG may lead to high glutamate levels in the brain, which could overstimulate nerve cells, ultimately leading to cell death.Dietary glutamatehas little or no effect on the brain because it typically does not pass from the gut into the blood or brain.Further, there has been no objective evidence to confirm that MSG alters brain chemistry when consumed in normal amounts and as part of the diet.Obesity and Metabolic DisordersSome studies have linked MSG to metabolic disorders likeinsulin resistance(the cells do not react strongly to insulin to take in blood sugar), high blood sugar, and diabetes.However, most of those studies have used MSG injections instead of dietary doses.Studies on obesity have been contradictory. For example, some animal studies have linked MSG umami substances to having anti-obesity effects.Other studies have shown no effect of MSG on body weight, fat, or metabolism.Some People May Be SensitiveSome people are sensitive to MSG and will experience MSG symptom complex (MSC) after consuming MSG-containing foods. The symptoms of MSC are similar to those described in Dr. Kwok’s letter to theNew England Journal of Medicine.They may include weakness, dizziness, flushing, headache, and difficulty breathing.Possible Adverse ReactionsAccording to the FDA, if you are sensitive to MSG, you need to consume 3 or more grams of MSG to have short-term and mild symptoms from MSC.That amount is unlikely since most food MSG-enriched foods contain less than 0.5 mg of MSG per serving.Symptoms of MSC may include:HeadacheNauseaFlushingNumbness and burning in and around the mouthHeart palpitationsTinglingDrowsinessWhat Is an MSG Headache?Who Is at Risk of an Adverse Reaction?About 1% of the general population has had MSC.While a severe allergic reaction is possible, it is rare.For most people, MSG is just as safe as other seasonings and flavorings you add to your food. Consuming MSG in reasonable amounts, even daily, will typically not lead to any adverse effects, provided you are not sensitive to it.Adverse Reactions to Food Additives and PreservativesAre You Sensitive to MSG, or Is It Something Else?MSC symptoms may also be related to other ingredients found in MSG-containing foods, such as the high salt content. Highly processed or fried foods may also cause similar effects.When consumed in high amounts, both salt and MSG can adversely affect your health, especially yourblood pressure.But salt can have worse effects. This is because MSG has much less sodium than you would find in table salt.You would have to consume more MSG-containing food over an extended period for MSG to affect blood pressure.When to Consider Limiting MSG FoodsWhile MSG isn’t as toxic as previously thought, you might consider avoiding it for various reasons. For instance, MSG tends to be found in highly processed convenience foods. These foods also contain high amounts of fat, sodium, and otherrefined ingredientsthat are not good for your health.However, seeing MSG on an ingredient list isn’t a reason to avoid that food. You should look at the other ingredients in that food and seek out healthier alternatives.Common Foods With MSGGlutamate is naturally present in many different foods, includinghigh-protein foods. MSG is added to some foods during processing.Common foods that naturally contain glutamate include:Meats and seafood, including chicken, beef, salmon, crab, and shrimpCheese, including cheddar and parmesanVegetables, including onions, tomatoes, green peas, mushrooms, and spinachFoods that often have added MSG include:Processed meats, such as deli meats, bacon, sausages, and pepperoniSauces and dressings like soy sauce, salad dressings, and mayonnaisePremade and packaged foods, such as canned soups, frozen meals, potato chips, and other flavored snacksFast foods, including fried chicken and friesSummaryMSG is made of water, sodium, and glutamate. It is also naturally found in some foods, including tomatoes, parmesan cheese, and mushrooms. MSG is also a flavor enhancer added to various foods, including canned foods, deli meats, and restaurant foods. It gives food a savory and rich flavor.MSG has gotten a bad reputation and is believed to be toxic. However, when eaten in small amounts and as a part of a regular meal, it usually does not cause any adverse effects.A small percentage of the general public may be sensitive to MSG. Also, because MSG is used in some unhealthy foods, you may want to consider lowering your consumption of these foods. This includes processed foods, fast foods, and premade and packaged foods.

Monosodium glutamate(MSG) is a flavor enhancer that has been used for more than a century. At some point, however, it started to get a bad reputation and was said to be associated with various health troubles. It was even once considered a toxic ingredient.

Most of these myths have since been dispelled, and the Food and Drug Administration (FDA) says MSG is “generally recognized as safe.“Even so, MSG continues to be a controversial ingredient. It is even banned in some countries.

MSG is made of water, sodium, andglutamate, an amino acid the body uses to produce proteins.Glutamate is naturally present in some foods, including mushrooms, green peas, and tomatoes. MSG is used to enhance the flavor of foods, including meats, soups, stews, parmesan cheese, and snacks. It gives food a savory and rich flavor (umami).

The FDA has deemed MSG to be generally safe.They note that the glutamate in MSG is chemically the same as glutamate from food proteins, and the body processes it in the same way. Even so, MSG use is hotly debated, leading the FDA to require it to be listed as an ingredient on food labels.

The FDA had previously asked the Federation of American Societies for Experimental Biology (FASEB) to investigate adverse reactions reported to be related to MSG.The FASEB found that reactions could be possible in people who have sensitivities and consume 3 or more grams (g) of MSG.

Fortunately, most MSG-enriched foods only contain about 0.5 g of MSG per serving, so reactions are unlikely.

Understanding the Controversy

MSG got a bad reputation in the 1960s when Dr. Robert Ho Man Kwok, a Chinese-American doctor, wrote a letter to theNew England Journal of Medicineafter eating Chinese food and getting sick. In this letter, he wrote that he believed MSG,sodium, or alcohol caused his symptoms.This led to a long-term misinformation campaign that lasted many decades.

That letter would later lead to the designation of the doctor’s symptoms as “Chinese restaurant syndrome,” which was later changed toMSG symptom complex(MCS).Studies that followed would state that MSG was highly toxic.

Researchers now question the accuracy of prior studies.They cite the following reasons:

There has been limited evidence to suggest that moderate dietary intake of MSG can pose a risk to human health.Further, researchers have not found any credible evidence that links MSG to the reactions noted in those reports.

What Current Evidence Claims

MSG has been negatively linked to effects on energy intake, brain health,obesity, andmetabolic disorders. Some people may also be sensitive to MSG. Here is what the research has to say about MSG’s adverse effects.

Effect on Energy Intake

Energy intake refers to the calorie or energy content of food.

MSG has been linked to disrupted energy intake balance. One study revealed that this effect was related to disturbances in the leptin-mediatedhypothalamussignaling cascade.

Leptin, also called the obesity protein, primarily acts on the neurons in part of the hypothalamus, a deep structure in the brain that acts as the body’s coordinating center.

Leptin is responsible for signaling to the body that you are full. When there is a leptin disturbance, you may increase your caloric intake.

Newer studies dispute leptin-MSG studies. These contradictory study results are believed to be linked to meal nutritional content. For example, if you eat an MSG-enriched meal that contains meat, the increased protein may cause fullness.

More research is needed to confirm the effects of MSG on energy intake.

Effect on Brain Health

Glutamate is essential for brain function.One of its functions is to act as aneurotransmitter, a chemical substance in the brain that stimulates nerve cells to transmit signals.

Some animal and human studies claim that MSG can cause brain toxicity.It is claimed that MSG may lead to high glutamate levels in the brain, which could overstimulate nerve cells, ultimately leading to cell death.

Dietary glutamatehas little or no effect on the brain because it typically does not pass from the gut into the blood or brain.Further, there has been no objective evidence to confirm that MSG alters brain chemistry when consumed in normal amounts and as part of the diet.

Obesity and Metabolic Disorders

Some studies have linked MSG to metabolic disorders likeinsulin resistance(the cells do not react strongly to insulin to take in blood sugar), high blood sugar, and diabetes.However, most of those studies have used MSG injections instead of dietary doses.

Studies on obesity have been contradictory. For example, some animal studies have linked MSG umami substances to having anti-obesity effects.Other studies have shown no effect of MSG on body weight, fat, or metabolism.

Some People May Be Sensitive

Some people are sensitive to MSG and will experience MSG symptom complex (MSC) after consuming MSG-containing foods. The symptoms of MSC are similar to those described in Dr. Kwok’s letter to theNew England Journal of Medicine.They may include weakness, dizziness, flushing, headache, and difficulty breathing.

According to the FDA, if you are sensitive to MSG, you need to consume 3 or more grams of MSG to have short-term and mild symptoms from MSC.That amount is unlikely since most food MSG-enriched foods contain less than 0.5 mg of MSG per serving.

Symptoms of MSC may include:

What Is an MSG Headache?

Who Is at Risk of an Adverse Reaction?

About 1% of the general population has had MSC.While a severe allergic reaction is possible, it is rare.

For most people, MSG is just as safe as other seasonings and flavorings you add to your food. Consuming MSG in reasonable amounts, even daily, will typically not lead to any adverse effects, provided you are not sensitive to it.

Adverse Reactions to Food Additives and Preservatives

Are You Sensitive to MSG, or Is It Something Else?

MSC symptoms may also be related to other ingredients found in MSG-containing foods, such as the high salt content. Highly processed or fried foods may also cause similar effects.

When consumed in high amounts, both salt and MSG can adversely affect your health, especially yourblood pressure.But salt can have worse effects. This is because MSG has much less sodium than you would find in table salt.You would have to consume more MSG-containing food over an extended period for MSG to affect blood pressure.

When to Consider Limiting MSG Foods

While MSG isn’t as toxic as previously thought, you might consider avoiding it for various reasons. For instance, MSG tends to be found in highly processed convenience foods. These foods also contain high amounts of fat, sodium, and otherrefined ingredientsthat are not good for your health.

However, seeing MSG on an ingredient list isn’t a reason to avoid that food. You should look at the other ingredients in that food and seek out healthier alternatives.

Glutamate is naturally present in many different foods, includinghigh-protein foods. MSG is added to some foods during processing.

Common foods that naturally contain glutamate include:

Foods that often have added MSG include:

Summary

MSG is made of water, sodium, and glutamate. It is also naturally found in some foods, including tomatoes, parmesan cheese, and mushrooms. MSG is also a flavor enhancer added to various foods, including canned foods, deli meats, and restaurant foods. It gives food a savory and rich flavor.

MSG has gotten a bad reputation and is believed to be toxic. However, when eaten in small amounts and as a part of a regular meal, it usually does not cause any adverse effects.

A small percentage of the general public may be sensitive to MSG. Also, because MSG is used in some unhealthy foods, you may want to consider lowering your consumption of these foods. This includes processed foods, fast foods, and premade and packaged foods.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zanfirescu A, Ungurianu A, Tsatsakis AM, et al.A review of the alleged health hazards of monosodium glutamate.Compr Rev Food Sci Food Saf. 2019;18(4):1111-1134. doi:10.1111/1541-4337.12448Food and Drug Administration.Questions and answers on monosodium glutamate (MSG).Harvard Health.Monosodium glutamate (MSG): what it is, and why you might consider avoiding foods that contain it.Niaz K, Zaplatic E, Spoor J.Extensive use of monosodium glutamate: a threat to public health?EXCLI J. 2018;17:273-278. doi:10.17179/excli2018-1092National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee on the Dietary Reference Intakes for Energy.Dietary Reference Intakes for Energy. Washington (DC): National Academies Press (US); 2023. 1, Introduction.Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Zhou Y, Danbolt NC.Glutamate as a neurotransmitter in the healthy brain.J Neural Transm (Vienna). 2014;121(8):799-817. doi:10.1007/s00702-014-1180-8Hajihasani MM, Soheili V, Zirak MR, Sahebkar A, Shakeri A.Natural products as safeguards against monosodium glutamate-Induced toxicity.Iran J Basic Med Sci. 2020;23(4):416-430. doi:10.22038/IJBMS.2020.43060.10123Brosnan JT, Drewnowski A, Friedman MI.Is there a relationship between dietary MSG and [corrected] obesity in animals or humans?Amino Acids. 2014;46(9):2075-2087. doi:10.1007/s00726-014-1771-6Medline Plus.MSG symptom complex.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zanfirescu A, Ungurianu A, Tsatsakis AM, et al.A review of the alleged health hazards of monosodium glutamate.Compr Rev Food Sci Food Saf. 2019;18(4):1111-1134. doi:10.1111/1541-4337.12448Food and Drug Administration.Questions and answers on monosodium glutamate (MSG).Harvard Health.Monosodium glutamate (MSG): what it is, and why you might consider avoiding foods that contain it.Niaz K, Zaplatic E, Spoor J.Extensive use of monosodium glutamate: a threat to public health?EXCLI J. 2018;17:273-278. doi:10.17179/excli2018-1092National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee on the Dietary Reference Intakes for Energy.Dietary Reference Intakes for Energy. Washington (DC): National Academies Press (US); 2023. 1, Introduction.Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Zhou Y, Danbolt NC.Glutamate as a neurotransmitter in the healthy brain.J Neural Transm (Vienna). 2014;121(8):799-817. doi:10.1007/s00702-014-1180-8Hajihasani MM, Soheili V, Zirak MR, Sahebkar A, Shakeri A.Natural products as safeguards against monosodium glutamate-Induced toxicity.Iran J Basic Med Sci. 2020;23(4):416-430. doi:10.22038/IJBMS.2020.43060.10123Brosnan JT, Drewnowski A, Friedman MI.Is there a relationship between dietary MSG and [corrected] obesity in animals or humans?Amino Acids. 2014;46(9):2075-2087. doi:10.1007/s00726-014-1771-6Medline Plus.MSG symptom complex.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Zanfirescu A, Ungurianu A, Tsatsakis AM, et al.A review of the alleged health hazards of monosodium glutamate.Compr Rev Food Sci Food Saf. 2019;18(4):1111-1134. doi:10.1111/1541-4337.12448Food and Drug Administration.Questions and answers on monosodium glutamate (MSG).Harvard Health.Monosodium glutamate (MSG): what it is, and why you might consider avoiding foods that contain it.Niaz K, Zaplatic E, Spoor J.Extensive use of monosodium glutamate: a threat to public health?EXCLI J. 2018;17:273-278. doi:10.17179/excli2018-1092National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee on the Dietary Reference Intakes for Energy.Dietary Reference Intakes for Energy. Washington (DC): National Academies Press (US); 2023. 1, Introduction.Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Zhou Y, Danbolt NC.Glutamate as a neurotransmitter in the healthy brain.J Neural Transm (Vienna). 2014;121(8):799-817. doi:10.1007/s00702-014-1180-8Hajihasani MM, Soheili V, Zirak MR, Sahebkar A, Shakeri A.Natural products as safeguards against monosodium glutamate-Induced toxicity.Iran J Basic Med Sci. 2020;23(4):416-430. doi:10.22038/IJBMS.2020.43060.10123Brosnan JT, Drewnowski A, Friedman MI.Is there a relationship between dietary MSG and [corrected] obesity in animals or humans?Amino Acids. 2014;46(9):2075-2087. doi:10.1007/s00726-014-1771-6Medline Plus.MSG symptom complex.

Zanfirescu A, Ungurianu A, Tsatsakis AM, et al.A review of the alleged health hazards of monosodium glutamate.Compr Rev Food Sci Food Saf. 2019;18(4):1111-1134. doi:10.1111/1541-4337.12448

Food and Drug Administration.Questions and answers on monosodium glutamate (MSG).

Harvard Health.Monosodium glutamate (MSG): what it is, and why you might consider avoiding foods that contain it.

Niaz K, Zaplatic E, Spoor J.Extensive use of monosodium glutamate: a threat to public health?EXCLI J. 2018;17:273-278. doi:10.17179/excli2018-1092

National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee on the Dietary Reference Intakes for Energy.Dietary Reference Intakes for Energy. Washington (DC): National Academies Press (US); 2023. 1, Introduction.

Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887

Zhou Y, Danbolt NC.Glutamate as a neurotransmitter in the healthy brain.J Neural Transm (Vienna). 2014;121(8):799-817. doi:10.1007/s00702-014-1180-8

Hajihasani MM, Soheili V, Zirak MR, Sahebkar A, Shakeri A.Natural products as safeguards against monosodium glutamate-Induced toxicity.Iran J Basic Med Sci. 2020;23(4):416-430. doi:10.22038/IJBMS.2020.43060.10123

Brosnan JT, Drewnowski A, Friedman MI.Is there a relationship between dietary MSG and [corrected] obesity in animals or humans?Amino Acids. 2014;46(9):2075-2087. doi:10.1007/s00726-014-1771-6

Medline Plus.MSG symptom complex.

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