The Scientific Consensus: MSG Is Generally Recognized as Safe (GRAS)
Despite decades of controversy and popular myths, the scientific consensus among major regulatory bodies like the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO) is that monosodium glutamate (MSG) is safe for human consumption. A review conducted for the FDA in 1995 by the Federation of American Societies for Experimental Biology (FASEB) also concluded that MSG is safe. The body metabolizes the glutamate from MSG in the same way it processes glutamate naturally found in many foods, such as tomatoes, cheese, and mushrooms. Concerns about adverse effects typically involve doses far exceeding what an average person would consume in a meal.
The Origin of the MSG Controversy
The negative stigma surrounding MSG originated from a letter written to the New England Journal of Medicine in 1968. The letter, from Dr. Robert Ho Man Kwok, described symptoms of numbness, palpitations, and general weakness after consuming Chinese food, and he speculated on MSG as a possible cause. This led to the creation of the term “Chinese Restaurant Syndrome” (CRS), a term that has since been recognized as misleading and associated with racist undertones against East Asian cuisine. Numerous subsequent controlled, blinded studies have failed to provide evidence for a consistent link between MSG in typical food servings and these reported symptoms.
Challenging Common MSG Myths
The public perception of MSG is rife with misconceptions, which are often based on flawed early research and anecdotal reports rather than robust scientific findings. Let's examine some of the most common myths and what the science actually says.
Myth: MSG Causes Headaches and Other Symptoms
- Anecdotal vs. Controlled Studies: Many people have reported experiencing symptoms like headaches, flushing, and tingling after eating foods with MSG. However, robust double-blind, placebo-controlled studies have not consistently demonstrated these effects. The International Headache Society even removed MSG from its list of headache triggers in 2018 due to a lack of evidence.
- The Role of Other Ingredients: The symptoms are more likely a reaction to other components often present in processed and restaurant foods, such as high sodium content, excessive fat, or other ingredients.
Myth: MSG Is High in Sodium
- Sodium Content Comparison: MSG contains only one-third the amount of sodium as table salt. This makes MSG a useful tool for reducing overall sodium intake in food manufacturing without sacrificing savory flavor. A study cited by Healthline found replacing some salt with glutamate could reduce sodium by 37%.
Myth: MSG Causes Obesity
- Contradictory Evidence: The evidence linking MSG to obesity is contradictory. Some animal studies have shown a link, but these often used methods like injections or extremely high doses that are not representative of normal human dietary intake. Other studies, and some human-based evidence, show no link or even a potential to increase feelings of fullness.
- Processed Food Connection: The association may be indirect, as MSG is often used in highly processed, calorie-dense foods. The issue lies more with the overall nutritional profile of the food than with the MSG itself.
The Real Issue: Processed Foods
While MSG itself is considered safe for the general population, the foods it is most commonly added to are often highly processed and contain high levels of sodium, fat, and calories. Therefore, if a person chooses to limit their intake of MSG, they are more likely to be cutting back on unhealthy, ultra-processed items rather than the umami seasoning itself. This distinction is crucial for maintaining a healthy perspective on nutrition.
Navigating MSG in Your Diet
For most people, there is no need to actively avoid MSG. However, for those concerned about potential sensitivities or those who wish to reduce their intake of processed foods, reading food labels is essential. The FDA requires manufacturers to list added MSG on the ingredient panel. It's also important to remember that glutamate is naturally present in many foods, and the body treats this naturally occurring glutamate identically to the MSG added to foods.
Comparison of MSG and Table Salt
| Feature | Monosodium Glutamate (MSG) | Table Salt (Sodium Chloride) |
|---|---|---|
| Purpose | Enhances savory (umami) flavor. | Provides a salty flavor. |
| Sodium Content | ~12% sodium by weight. | ~40% sodium by weight. |
| Flavor Impact | Enhances the perception of other flavors and can reduce the need for salt. | Primary source of salty taste. |
| Average Serving | Very small amounts (typically <0.5 grams per serving in food). | Used in larger quantities to achieve desired saltiness. |
| Regulatory Status | Generally Recognized as Safe (GRAS) by the FDA. | Also a GRAS substance. |
Conclusion
In conclusion, the scientific community widely agrees that has MSG been proven to be harmful is a persistent myth, largely fueled by historical anecdote and outdated research. For the vast majority of the population, MSG is a safe and effective flavor enhancer when consumed in normal dietary amounts. While a very small subset of individuals may have a sensitivity that results in mild, short-lived symptoms, these effects are not indicative of widespread harm or allergic reactions. The real nutritional consideration for many people should not be the MSG itself, but rather the highly processed nature of many foods that contain it. By focusing on a balanced diet rich in whole foods, consumers can enjoy the savory flavors that MSG provides without concern, and without compromising their overall health. For more information, the U.S. Food and Drug Administration provides extensive details on the safety and use of MSG.
