What Exactly Is MSG?
Monosodium glutamate (MSG) is a flavor enhancer that provides a savory, or "umami," taste to foods. It is the sodium salt of glutamic acid, an amino acid found naturally in many foods, including tomatoes, parmesan cheese, and mushrooms. Added MSG is produced through fermentation, similar to making yogurt.
Naturally occurring glutamate in foods and the glutamate in added MSG are chemically identical. The body processes them the same way, and the amount of glutamate the body produces is much higher than what's typically consumed from food additives.
The Unfounded Backlash and Scientific Reality
The negative perception of MSG largely stemmed from a 1968 anecdotal report and was amplified by anti-Asian sentiment, coining the term "Chinese Restaurant Syndrome". However, extensive modern research has not found a link between MSG and these reported symptoms in the general population. Early animal studies used unnaturally high doses, rendering their results irrelevant to typical human consumption. Due to lack of evidence, MSG was removed from the International Headache Society's list of headache triggers in 2018.
Official Stances on Safe Intake
Leading food safety authorities worldwide agree on MSG's safety, providing clear guidance on how much MSG is safe to eat per day.
- U.S. Food and Drug Administration (FDA): The FDA considers MSG "Generally Recognized as Safe" (GRAS). They note that reported mild symptoms in sensitive individuals only occur with large doses (3 grams or more) on an empty stomach, which is not typical dietary intake.
- European Food Safety Authority (EFSA): The EFSA set an acceptable daily intake (ADI) for MSG at 30 mg per kg of body weight per day in 2017. This is significantly higher than average consumption levels.
- Joint FAO/WHO Expert Committee on Food Additives (JECFA): JECFA placed MSG in the safest category, assigning an ADI of "not specified," meaning typical consumption levels are not considered hazardous.
What about MSG sensitivity?
A very small percentage of people (less than 1%) report temporary, mild symptoms like headache or flushing, sometimes called MSG symptom complex (MSC). However, double-blind studies struggle to consistently replicate these reactions. Other factors in processed foods, like high sodium, are often suspected as the true cause. A typical serving of food with added MSG contains much less than the amount potentially causing issues in sensitive individuals.
Practical Benefits and Usage
MSG can enhance flavor, allowing for reduced sodium without sacrificing taste. A teaspoon of MSG has about one-third the sodium of table salt.
Foods High in Natural Glutamate
- Parmesan cheese
- Tomatoes
- Mushrooms
- Soy sauce
- Walnuts
- Fermented foods
Comparing MSG and Table Salt
| Feature | MSG (Monosodium Glutamate) | Table Salt (Sodium Chloride) |
|---|---|---|
| Primary Function | Umami flavor enhancer | Salty flavor enhancer |
| Taste Profile | Savory, meaty flavor | Pure salty taste |
| Sodium Content | ~12% sodium by weight | ~39% sodium by weight |
| Common Use | Processed foods, Asian cuisine, sauces, snacks | Universal seasoning, cooking |
| Effect on Health | Safe for most at normal dietary levels | High intake linked to high blood pressure |
How to Identify Added MSG
Added MSG is listed as "monosodium glutamate" on ingredient labels. However, ingredients like hydrolyzed vegetable protein or yeast extract naturally contain glutamate and don't require the MSG label. Products cannot claim "No Added MSG" if they contain these naturally occurring sources.
Conclusion: The Final Take on MSG Safety
Scientific consensus and regulatory bodies confirm MSG is safe for most people at typical consumption levels. Concerns like "Chinese Restaurant Syndrome" lack scientific support and were influenced by bias. While the EFSA set an ADI of 30 mg/kg, average intake is well below this. Mild reactions in sensitive individuals are rare and usually require very high doses without food. MSG can even aid in reducing sodium intake. There's no scientific reason to avoid MSG unless you have a proven personal sensitivity.
For further details, consult the FDA's official Q&A on MSG.
