Does Chinese Salt Increase Blood Pressure? Unpacking the MSG Myth and Hypertension

December 23, 2025 •

5 min read

The World Health Organization reports that average salt intake in China is nearly double the recommended amount, a major factor in the country's high rates of hypertension. This has led to speculation that the flavor enhancer known as Chinese salt, or monosodium glutamate (MSG), is to blame, causing many to question if Chinese salt increases blood pressure.

Quick Summary

This article clarifies the truth behind the persistent myth that MSG directly causes hypertension, exploring its sodium content, comparing it to table salt, and explaining how overall dietary sodium affects blood pressure.

Key Points

MSG is not 'Chinese salt': The term is a misnomer for monosodium glutamate, a widely used flavor enhancer often associated with Chinese cuisine.
MSG contains less sodium: Monosodium glutamate has significantly less sodium per weight (about 12%) than table salt (about 40%), making it a potential tool for sodium reduction.
Excessive sodium, not just MSG, raises blood pressure: The real threat to blood pressure is overall excessive dietary sodium intake from all sources, including processed foods and home cooking, a known issue in many countries.
Studies on MSG and blood pressure are mixed: While some studies, like the Jiangsu Nutrition Study, link high MSG intake to elevated blood pressure, especially in sensitive individuals, other research questions these findings or points to flawed methodology.
'Chinese Restaurant Syndrome' is largely a myth: The long-held belief that MSG causes a specific set of symptoms has been widely debunked by modern science, with symptoms often caused by high sodium or other food factors.
Moderate MSG is considered safe: Global regulatory bodies like the FDA and JECFA recognize MSG as safe for consumption at typical dietary levels.
Focus on overall sodium reduction: For better blood pressure management, a more effective strategy is to reduce total salt intake from all foods rather than demonizing MSG alone.

What is 'Chinese Salt'? Debunking a Misnomer

The term "Chinese salt" is a colloquial and often misleading name for monosodium glutamate, or MSG. MSG is a sodium salt of glutamic acid, an amino acid that occurs naturally in many foods, including tomatoes, cheese, and mushrooms. Japanese biochemist Kikunae Ikeda first isolated and commercialized it in 1908, giving foods a savory flavor known as 'umami'.

For decades, MSG was stigmatized by reports of adverse reactions collectively dubbed "Chinese Restaurant Syndrome" in the late 1960s. While some people may be sensitive to high doses of MSG, major regulatory bodies, including the U.S. Food and Drug Administration (FDA) and the Joint FAO/WHO Expert Committee on Food Additives (JECFA), have classified MSG as "generally recognized as safe" (GRAS) for consumption at typical dietary levels. The side effects attributed to MSG are often indistinguishable from the effects of consuming highly processed foods, which are typically high in both sodium and fat.

The Sodium Factor: MSG vs. Table Salt

The most important distinction when discussing blood pressure is MSG's sodium content compared to that of regular table salt (sodium chloride). Contrary to common belief, MSG contains significantly less sodium.

A Comparative Look at Sodium

Table salt (Sodium Chloride): Composed of approximately 40% sodium by weight.
MSG (Monosodium Glutamate): Composed of only about 12% sodium by weight, roughly one-third the amount found in table salt.

This difference is crucial because sodium intake is the primary dietary risk factor for high blood pressure. Because MSG provides a strong umami flavor, a smaller amount is often needed to achieve the desired effect compared to table salt. This means using MSG to replace or reduce some of the table salt in a recipe can be a strategy for lowering the overall sodium content of a dish.

The Real Culprit Behind Dietary Hypertension

High blood pressure, or hypertension, is a complex condition influenced by genetics, lifestyle, and dietary habits. A key modifiable risk factor is excessive sodium intake from all sources, not just MSG. Average salt intake among Chinese residents, for example, often exceeds 9 grams per day—well over the WHO's recommended 5-gram limit. This excessive sodium comes from a variety of sources in Chinese cooking and processed foods.

The Physiological Mechanism of Sodium and Blood Pressure

When you consume too much sodium, your body retains water to balance the sodium concentration in your bloodstream. This increased fluid volume forces your heart to work harder to pump blood, raising blood pressure. Over time, this chronic elevation can damage blood vessels and increase the risk of heart disease, stroke, and other cardiovascular events.

The Scientific Evidence: The Jiangsu Nutrition Study

While the link between MSG and hypertension is often overstated, it isn't entirely without some research backing. One notable study, the Jiangsu Nutrition Study, followed 1,227 Chinese adults over five years and found an association between higher MSG intake and an increase in systolic and diastolic blood pressure. This effect was particularly pronounced in women and those already taking hypertension medication. However, this study did not isolate MSG from other dietary factors, and the overall context of high sodium consumption in the participants' diets is critical for interpretation. Other studies have also noted short-term blood pressure spikes from high doses of MSG, but these amounts often far exceed typical dietary intake.

Mitigating the Risk: Focus on Overall Sodium

Instead of fixating on MSG, a more effective strategy for managing blood pressure is to focus on your total sodium intake. Here are some actionable steps:

Reduce your use of all added salts: This includes table salt, soy sauce, and high-sodium seasoning blends.
Cook more at home: This gives you full control over the ingredients and amount of sodium used.
Read food labels carefully: Be aware of the sodium content in processed and packaged foods, as it can be surprisingly high.
Opt for fresh ingredients: Choose fresh vegetables, fruits, and meats, which are naturally low in sodium.
Use low-sodium flavor boosters: Experiment with herbs, spices, garlic, ginger, and citrus juice to enhance flavor without relying on salt.

Comparison: MSG vs. Table Salt


Feature	MSG (Monosodium Glutamate)	Table Salt (Sodium Chloride)
Chemical Makeup	Sodium salt of glutamic acid (an amino acid)	Ionic compound of sodium and chloride
Sodium Content	~12% sodium by weight	~40% sodium by weight
Flavor Profile	Umami (savory) enhancer	Salty flavor
Potency	Provides strong flavor with less volume, potentially reducing total sodium in a dish.	Adds saltiness directly; large volumes needed for high flavor, increasing total sodium.
Health Concerns	Generally recognized as safe by regulators; concerns linked mostly to excessive intake or sensitivities.	Excessive intake is a well-established risk factor for hypertension and cardiovascular disease.

Conclusion

While the association between "Chinese salt" and high blood pressure is a persistent misconception, the real issue lies with overall sodium intake. The term "Chinese salt" is a misnomer for MSG, a flavor enhancer with less sodium than table salt. Some research has shown a link between high MSG intake and increased blood pressure, but the broader scientific consensus points to excessive sodium from all dietary sources as the primary driver of hypertension. Focusing on reducing total dietary sodium, rather than singling out MSG, is the most effective and evidence-based approach for maintaining healthy blood pressure levels.

For more information on recommended sodium intake and heart-healthy diets, consult with health professionals or visit authoritative sources like the World Health Organization.

Sources

Associations between estimation of salt intake and salt-restriction spoon usage in Chinese patients with poorly controlled hypertension: a cross-sectional study - biomedcentral.com The perspective of hypertension and salt intake in Chinese people: A review of the risk factors and interventions - ncbi.nlm.nih.gov Reducing salt intake in China: nudging consumers towards ordering healthier, low-sodium menu options - who.int Healthy life with blood pressure under control - en.chinacdc.cn Monosodium glutamate is related to a higher increase in blood pressure over 5 years: Findings from the Jiangsu Nutrition Study of Chinese adults - researchgate.net findings from the Jiangsu Nutrition Study of Chinese adults - pubmed.ncbi.nlm.nih.gov findings from the Jiangsu Nutrition Study of Chinese adults - pubmed.ncbi.nlm.nih.gov The interplay between monosodium glutamate (MSG) consumption and metabolic disorders - ncbi.nlm.nih.gov Monosodium glutamate (MSG): What it is, and why you might consider avoiding foods that contain it - health.harvard.edu Punjab Food Authority bans Chinese salt after scientific panel found it can cause hypertension, health issues - dawn.com High Glutamate Foods - webmd.com Is It OK To Eat MSG? - health.clevelandclinic.org Monosodium glutamate - wikipedia.org Is monosodium glutamate (MSG) harmful to one's health? - droracle.ai Does MSG Get a Bad Rap? - uhhospitals.org

Frequently Asked Questions

'Chinese salt' is a common but misleading name for monosodium glutamate (MSG). It is a flavor enhancer that provides a savory, umami taste to foods and is not a different type of sodium chloride.

No, MSG contains significantly less sodium than table salt. MSG is about 12% sodium by weight, whereas table salt (sodium chloride) is about 40% sodium by weight.

Yes, because MSG provides a strong flavor boost, using a small amount in place of some table salt can enhance taste while reducing the total sodium content of a dish.

While excessive intake of MSG can contribute to higher blood pressure due to its sodium content, the primary concern for people with high blood pressure is their total sodium intake from all sources, not just MSG.

The concept of 'Chinese Restaurant Syndrome' has been largely debunked by modern research. The symptoms were never consistently linked to MSG in controlled, blinded studies, and many are now attributed to other factors in highly processed foods.

The amount of MSG used varies by restaurant and dish, but many now advertise as using no added MSG. Any blood pressure effects are likely due to the high sodium content common in many processed sauces and dishes, not just the MSG.

To reduce the risk of dietary hypertension, focus on lowering your overall sodium intake from all sources. This includes cooking more with fresh ingredients, checking food labels, and using low-sodium flavor alternatives like herbs and spices.