How Much MSG Is Too Much in a Day? Separating Fact from Fiction

January 4, 2026 •

4 min read

Major health organizations, including the FDA and WHO, classify MSG as generally recognized as safe (GRAS), with an acceptable daily intake (ADI) that far exceeds typical dietary consumption. But despite this consensus, confusion and concern persist over the question: how much MSG is too much in a day, and when does it become a concern?

Quick Summary

MSG is considered safe for most people in moderation by major health organizations. Acceptable daily intake levels are much higher than average consumption, and sensitivity reactions are rare and typically mild, occurring only with large doses.

Key Points

Generally Recognized as Safe (GRAS): Major health organizations like the FDA and WHO have classified MSG as safe for consumption in normal amounts.
High Acceptable Daily Intake (ADI): The EFSA sets an ADI of 30 mg per kg of body weight per day, a level rarely reached through normal dietary intake.
Myth of Widespread Sensitivity: Only a very small portion of the population (less than 1%) is sensitive to MSG, and reactions are typically mild and temporary.
Dosage Matters for Sensitive Individuals: Symptoms are generally reported only after consuming very large doses (3 grams or more) of MSG, often on an empty stomach.
Misconceptions from Flawed History: The negative perception of MSG stems from the debunked 'Chinese Restaurant Syndrome' and a history of xenophobic biases.
Sodium-Reduction Potential: Because MSG contains less sodium than table salt, it can be used to enhance flavor and reduce the overall sodium content of meals.

Understanding the Science of MSG

Monosodium glutamate, or MSG, is the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods. Your body produces glutamate, and it also absorbs it from food, metabolizing both sources in the same way. The savory, or umami, flavor associated with MSG is one of the five basic tastes.

MSG was first isolated from seaweed broth in 1908 by a Japanese professor. Today, it is produced through the fermentation of starches, sugar cane, or sugar beets, a process similar to making yogurt or wine. It is used as a flavor enhancer in a wide range of foods, from processed snacks to restaurant dishes.

Setting the Acceptable Daily Intake (ADI)

For most food additives, regulatory bodies establish an Acceptable Daily Intake (ADI) to ensure consumer safety. In the case of MSG, its widespread natural occurrence and the body's efficient metabolism led some organizations, like the Joint FAO/WHO Expert Committee on Food Additives (JECFA), to place it in the safest category, “ADI not specified”. This means there is no numerical upper limit deemed necessary because dietary exposure does not pose a health hazard.

The European Food Safety Authority (EFSA), however, has established a group ADI of 30 mg per kg of body weight per day for all glutamate additives. This means a 70 kg (154 lb) person could safely consume up to 2,100 mg (2.1 grams) daily without adverse effects. This is a high threshold compared to the average intake.

A Quantitative Look at MSG Consumption

Most people consume far less MSG than the levels deemed safe by regulatory bodies. The average daily intake varies depending on diet, but is significantly below the ADI in many regions.


Region/Source	Average Daily Intake	Context
United States/UK	~0.55 grams/day	From added and naturally occurring sources
Asian Countries	1.2–1.7 grams/day	Higher dietary exposure
Typical Added Serving	Less than 0.5 grams	Per serving of an MSG-enriched food
Sensitivity Threshold	> 3 grams	Consumed without food in one sitting
EFSA ADI (70kg person)	2.1 grams/day	Acceptable Daily Intake

Unpacking the Myth of MSG Sensitivity

The negative reputation of MSG largely stems from the controversial and poorly documented 'Chinese Restaurant Syndrome' reports from the 1960s, a narrative now widely recognized as scientifically unfounded and fueled by xenophobic biases. Scientific studies have consistently failed to demonstrate a consistent link between MSG and the reported symptoms in the general population.

Symptoms of MSG Sensitivity

While MSG is safe for the vast majority, a very small percentage of the population (less than 1%) may have a sensitivity or intolerance to it. It is not a true allergy involving an immune response but an intolerance, and symptoms are typically mild and temporary. For sensitive individuals, reactions may occur within a couple of hours after ingesting a large amount (typically 3 grams or more) on an empty stomach.

Common symptoms include:

Headaches
Flushing or sweating
Numbness, tingling, or burning sensations
Facial pressure or tightness
Heart palpitations
General weakness or drowsiness
Nausea

The Importance of Context

It's important to consider context when symptoms arise. MSG is often found in highly processed foods that are also high in sodium, fats, and other additives. It is possible that these other components are the true culprits for any discomfort felt after eating. If you suspect MSG sensitivity, keeping a food diary can help identify triggers, and consulting a healthcare provider is recommended to rule out other causes.

Potential Benefits of Using MSG

Interestingly, MSG may offer benefits in certain dietary contexts. It contains significantly less sodium than table salt (sodium chloride). Using MSG to enhance the savory flavor of foods can help reduce the overall sodium content of a meal without sacrificing taste, which can be beneficial for individuals monitoring their sodium intake, such as those with high blood pressure.

Conclusion: How Much MSG Is Too Much in a Day?

Based on decades of scientific research and review by major global health authorities, how much MSG is too much in a day for most people is far more than what is typically consumed. For the general population, MSG is safe when consumed in moderation as part of a balanced diet. The stigma associated with it is largely baseless, and regulatory bodies have set very high acceptable intake levels. While a small subset may experience sensitivity, the symptoms are generally mild, temporary, and only occur with very large doses. Instead of demonizing a single ingredient, a balanced perspective should focus on overall dietary choices, emphasizing whole, unprocessed foods while enjoying flavor enhancers like MSG responsibly.

Learn more about MSG safety from authoritative sources like the U.S. Food and Drug Administration (FDA).

Frequently Asked Questions

While the JECFA hasn't specified an ADI, the EFSA has set one at 30mg/kg of body weight/day. For an average adult, this is a very high threshold, and normal dietary consumption typically falls far below it.

A small number of people who are sensitive to MSG may experience mild, short-term symptoms such as headache, flushing, numbness, tingling, or palpitations, usually after consuming large quantities on an empty stomach.

Studies on the negative effects of very high doses of MSG, especially injected amounts in animal studies, are not relevant to normal human consumption. Any reported reactions in sensitive individuals from high doses are typically mild and transient.

Research indicates that dietary glutamate does not cross the blood-brain barrier in significant amounts, making it highly unlikely to affect brain function in the way some people fear.

Most foods with added MSG contain less than 0.5 grams per serving, a dose far below the threshold that triggers symptoms in sensitive individuals.

No, MSG sensitivity is a food intolerance, not a true allergy involving the immune system. A true food allergy involves a different type of immune response.

Yes, MSG contains about one-third the sodium of table salt. It can be used to enhance flavor and reduce the total sodium content of a meal, which is beneficial for those on low-sodium diets.

No, the glutamate in MSG is chemically indistinguishable from glutamate that occurs naturally in foods like tomatoes and cheese. The body metabolizes both sources in the same way.