Is it bad to eat MSG every day? Exploring the science behind daily MSG consumption

October 21, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA), MSG is on the "Generally Recognized As Safe" (GRAS) list, which means it is considered safe for consumption. Many people wonder, however, "is it bad to eat MSG every day?" The short answer is no, for most individuals, consuming MSG daily as part of a normal diet is not harmful. However, understanding the context of your overall nutrition is key to a complete answer.

Quick Summary

The consumption of MSG as a daily food additive is largely considered safe by major health organizations. The key difference lies in typical dietary intake versus excessively high, isolated doses. While some sensitive individuals may experience mild, short-term reactions, there is no conclusive scientific evidence linking moderate daily MSG use to long-term health problems. Often, the health concerns associated with MSG are actually linked to the high-sodium, processed foods it is frequently found in, rather than the flavor enhancer itself. Incorporating a moderate amount of MSG can even be a tool for reducing overall sodium intake.

Key Points

MSG is Generally Recognized as Safe (GRAS): Major health authorities like the FDA confirm that MSG is safe for consumption for the general population.
No Scientific Link to Adverse Effects in Most People: Extensive research has failed to find a conclusive link between moderate MSG intake and serious health problems.
Sensitivity Exists, but is Rare: A small fraction of people may experience mild, temporary symptoms like headaches or flushing after consuming large, isolated doses of MSG.
MSG is Chemically Identical to Natural Glutamate: The body processes manufactured MSG and the glutamate naturally found in foods like tomatoes and cheese in the same way.
Can Help Reduce Sodium Intake: Because MSG has less sodium than table salt, it can be used to enhance flavor while decreasing the overall sodium content of a meal.
The "Chinese Restaurant Syndrome" is a Myth: The fear surrounding MSG is largely based on a debunked claim from the 1960s that has been shown to be unsubstantiated and potentially rooted in xenophobia.
Focus on Overall Dietary Health: The real concern with many foods containing MSG often stems from their highly processed nature and high content of sodium, sugar, and unhealthy fats.

What Exactly is MSG?

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods. Glutamate is one of the most abundant amino acids in nature, present in foods like cheese, tomatoes, mushrooms, and seaweed. It is responsible for the savory, or "umami," flavor profile. Commercially produced MSG is made through the fermentation of starches, sugar beets, sugarcane, or molasses, a process similar to making yogurt or wine. This manufactured glutamate is chemically identical to the naturally occurring kind, and the body metabolizes them in the same way.

The "Chinese Restaurant Syndrome" Myth

The negative reputation of MSG began in 1968 with anecdotal reports of symptoms after eating Chinese food. This led to the term "Chinese Restaurant Syndrome," but extensive research has not supported a link between MSG and these symptoms, especially at typical consumption levels. Many experts believe the fears surrounding MSG were unfounded and potentially linked to xenophobia.

Modern Research: Is Daily MSG Intake Safe?

Major regulatory bodies globally, including the FDA, JECFA, and EFSA, consider MSG safe for consumption under normal conditions. JECFA has given it the safest classification for food additives. Average daily intake in Western countries is low and significantly below levels that have shown any transient effects in sensitive individuals.

Potential Side Effects in Sensitive Individuals

A small number of people may have a sensitivity to large, isolated doses of MSG (over 3 grams without food). This is not an allergy, and reactions are typically mild and temporary. Symptoms can include headaches, numbness, tingling, flushing, sweating, facial pressure, or nausea. These are often confused with other food intolerances, as MSG is frequently in processed foods with many other ingredients.

Can MSG Help Reduce Sodium Intake?

MSG contains significantly less sodium than table salt. Using a blend of salt and MSG can help achieve a similar savory flavor profile while reducing the overall sodium content of a dish. This can be beneficial given the link between high sodium intake and conditions like high blood pressure.

MSG vs. Table Salt: A Comparison

To understand the role of MSG in a diet, it's helpful to compare it directly with table salt.


Feature	Monosodium Glutamate (MSG)	Table Salt (Sodium Chloride)
Flavor Profile	Umami (savory) flavor enhancer	Basic salty flavor
Sodium Content	~12.3% sodium by weight	~39.3% sodium by weight
Purpose	Enhances savory flavors already present	Adds saltiness to food
Recommended Intake	Acceptable Daily Intake (ADI) is not specified; typical use is safe	Recommended daily limits exist due to links with high blood pressure
Health Concerns	Minor, short-term reactions in sensitive individuals at high doses	High intake linked to hypertension and other cardiovascular risks
Food Sources	Naturally in cheese, tomatoes; added to processed foods	Added to processed foods, used in cooking

Considerations for a Healthy Diet

While it is not bad to eat MSG every day, focusing on the broader context of your diet is crucial. The presence of MSG in a food often indicates it is highly processed, and these products are often high in calories, unhealthy fats, and overall sodium. For optimal health, the focus should be on a balanced diet rich in whole, unprocessed foods. Using MSG as a home cooking tool to reduce overall sodium is a sound nutritional strategy. If you do consume processed foods, being mindful of overall intake and reading labels is always a good practice.

Conclusion: The Final Verdict on Daily MSG Consumption

Modern scientific consensus confirms that is it bad to eat MSG every day is a misconception for the general population. The flavor enhancer, which is chemically identical to naturally occurring glutamate, has been deemed safe by numerous international regulatory bodies for use in normal dietary amounts. The long-standing myths surrounding MSG are based on flawed and anecdotal evidence from the 1960s. While a small subset of individuals may have a mild sensitivity to very large, isolated doses, this is not a widespread issue and is different from a true allergic reaction. Rather than fearing MSG, a more productive nutritional approach is to consider the overall health profile of foods containing it. Often, the true concern with processed and restaurant foods is the high content of sodium, sugar, and unhealthy fats, not the MSG itself. Using MSG judiciously in home cooking can even be a valuable way to enhance flavor while cutting back on overall sodium, contributing positively to a healthier diet.

FAQs on MSG

Frequently Asked Questions

No, MSG is not a true allergen. The adverse reactions some people report are considered a sensitivity, not a life-threatening allergic reaction. Studies have not been able to consistently trigger reactions in people who self-identify as MSG-sensitive, especially at normal dietary levels.

Current scientific evidence does not support a link between moderate daily MSG consumption and long-term health issues. Concerns about neurotoxicity or metabolic disorders are based on flawed, older animal studies that used extremely high doses delivered by injection, which is not representative of how humans consume MSG.

For a very small subset of the population with MSG sensitivity, symptoms may occur after consuming large doses of MSG, typically more than 3 grams on an empty stomach. It is also common for people to mistakenly attribute symptoms to MSG when another ingredient or the highly processed nature of the food is the actual cause.

There is no specified limit on acceptable daily intake for MSG, as it is considered safe for normal consumption. The average daily intake of added MSG is far below the levels that have caused mild reactions in sensitive individuals.

No, the body does not distinguish between glutamate from natural sources and MSG added to food. Both are metabolized in the same way, so there is no health difference based on the source.

No, avoiding added MSG does not mean you avoid all glutamate. Many common and healthy ingredients, like tomatoes, mushrooms, and cheese, are naturally rich in glutamate. In some countries, food labels also do not specify ingredients that contain naturally occurring MSG, such as yeast extract.

Yes, you can. Because MSG has a lower sodium content and effectively enhances the perception of saltiness, using a mix of MSG and salt allows you to achieve a rich, savory flavor with significantly less overall sodium.