What Causes MSG Symptoms?
MSG, or monosodium glutamate, is a flavor enhancer often added to processed foods and restaurant dishes, though it also occurs naturally in foods like tomatoes and cheese. For most people, it poses no issue when consumed in moderation. However, in a small percentage of the population, consumption can lead to what is anecdotally known as 'MSG symptom complex'. Scientific research has not definitively proven a causal link for the general population, and many early studies had methodological flaws. Nevertheless, for those who experience them, the symptoms can be uncomfortable. These reactions are typically mild and self-limiting, often resolving within a few hours.
Symptoms can vary widely but commonly include:
- Headache, often described as a tightening or throbbing sensation.
- Flushing of the skin, accompanied by a burning sensation.
- Sweating.
- Numbness, tingling, or a burning sensation around the mouth, face, or neck.
- Facial pressure or tightness.
- Nausea and stomach discomfort.
- Fatigue or drowsiness.
Immediate Relief: What to Do Right Now
If you believe you have just experienced an MSG reaction, there are several steps you can take for immediate relief. Most of these symptoms are mild and will pass with time, but these remedies can help ease the discomfort.
Hydration is the First Step
- Drink Plenty of Water: This is the most crucial step. Drinking several glasses of water helps your kidneys process and flush the MSG from your system more quickly, which can shorten the duration of symptoms. Aim for at least half your body weight in ounces (e.g., 75 ounces for a 150-pound person) over the course of the day.
- Stay Hydrated with Other Liquids: Herbal teas, especially ginger or peppermint, can be soothing and may help with any accompanying nausea.
Managing Specific Symptoms
- Rest: Find a cool, quiet place to lie down and rest. Fatigue is a common symptom, and allowing your body to recover is important.
- Over-the-Counter (OTC) Pain Relievers: For headaches, OTC pain relievers can provide relief. Be sure to follow all dosage instructions.
Supplementation Support: The Role of Vitamin B6
Some anecdotal reports and older studies suggest a link between MSG sensitivity and vitamin B6 deficiency. The theory is that B6 may help your body process MSG more effectively. In one study, participants who took 50 mg of vitamin B6 daily for at least 12 weeks showed reduced reactions to MSG. While more research is needed, some doctors suggest a trial of B6 supplementation for those with persistent MSG-sensitivity symptoms.
Prevention Strategies for MSG Sensitivity
For individuals with known sensitivities, the best strategy is prevention through careful dietary choices. The only sure way to avoid MSG symptoms is to avoid the ingredient.
- Read Food Labels Carefully: The FDA requires that added MSG be listed on ingredient panels. However, MSG can be disguised under other names, such as 'hydrolyzed vegetable protein,' 'yeast extract,' 'textured protein,' and 'soy protein isolate'.
- Avoid Common Sources: MSG is frequently found in processed foods. Be wary of items like:
- Packaged and processed meats (hot dogs, deli meats)
- Canned soups and vegetables
- Fast food items
- Snack foods (chips, crackers)
- Seasoning blends and bouillon cubes
- Cook at Home: Preparing meals from scratch using fresh, whole ingredients is the most reliable way to control what you eat. Use fresh herbs, spices, and other natural flavorings instead of relying on pre-made sauces or seasonings.
- Ask When Dining Out: MSG is not one of the 14 major allergens that restaurants in some regions must declare. When dining out, especially in restaurants serving Asian cuisine, always ask if MSG is used in the preparation of your food.
Mild MSG Symptoms vs. Severe Symptoms
| Symptom Type | Characteristics and Recommended Action | |
|---|---|---|
| Mild Symptoms | Headaches, flushing, sweating, mild nausea, numbness. | Action: Hydrate, rest, and use OTC pain relievers if needed. Symptoms typically resolve within a few hours. |
| Severe Symptoms | Chest pain, rapid or abnormal heartbeat, severe difficulty breathing, facial or throat swelling. | Action: SEEK IMMEDIATE MEDICAL ATTENTION. This could indicate a more serious, though rare, reaction requiring antihistamines or epinephrine. |
What to Do for Severe MSG Symptoms
If you experience severe symptoms, such as chest pain, heart palpitations, or difficulty breathing, you must seek emergency medical help immediately. These are signs of a more severe reaction, potentially an anaphylactoid reaction, which is extremely rare but serious. Your doctor may need to administer antihistamines or, in life-threatening cases, epinephrine.
When to See a Doctor
While most MSG symptoms are mild and pass on their own, there are times when it is prudent to see a doctor or dietitian. You should consult a healthcare professional if:
- Your symptoms are severe or persistent, lasting more than 48 hours.
- You experience severe reactions like chest pain, difficulty breathing, or swelling.
- You suspect you have a sensitivity and want to properly identify triggers through a food diary or elimination diet.
- You want guidance on how to manage your diet to avoid MSG and naturally occurring glutamate sources.
Conclusion
For most individuals, MSG consumption is completely safe. For the small percentage who are sensitive, knowing how to get rid of MSG symptoms can be as simple as staying hydrated and resting while the reaction passes. Crucially, preventing future episodes involves being a diligent label reader and understanding that many processed foods contain this flavor enhancer. If you have severe symptoms, do not hesitate to seek emergency medical attention. For long-term management, dietary avoidance is the most reliable strategy. For more detailed information on MSG and its safety profile, see the U.S. Food and Drug Administration's official page on the topic.
