Is it safe around MSG? Debunking the Myths

December 9, 2025 •

3 min read

Despite persistent public myths and anecdotes, the U.S. Food and Drug Administration (FDA) has classified monosodium glutamate (MSG) as "generally recognized as safe" (GRAS) for decades. So, is it safe around MSG? For the vast majority of the population, the answer is yes, according to extensive scientific evaluation.

Quick Summary

This article explores the science behind monosodium glutamate (MSG), debunking common fears related to 'Chinese Restaurant Syndrome' and explaining why this flavor enhancer is considered safe by health experts worldwide.

Key Points

Decades of Research: Numerous scientific bodies, including the FDA and WHO, have evaluated and affirmed MSG's safety for human consumption.
Misinformation and Bias: The negative reputation of MSG originated from anecdotal reports in the 1960s, fueled by anti-Asian sentiment and flawed early research.
Natural vs. Added Glutamate: The body metabolizes glutamate from MSG in the same way it metabolizes glutamate found naturally in foods like tomatoes and cheese.
Sensitivity Is Rare: Less than 1% of the population may experience mild, short-term reactions (MSG symptom complex) to very large doses, far exceeding typical dietary intake.
A Tool for Sodium Reduction: As it contains one-third the sodium of table salt, MSG can be used in combination with salt to help reduce the overall sodium content of a dish while maintaining flavor.
Focus on Overall Diet: Concerns often linked to MSG might be related to the high sodium, fat, and processing levels of the foods containing it, not the MSG itself.

What Exactly Is MSG?

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, an amino acid found naturally in many foods. Glutamate is responsible for the fifth basic taste, known as "umami," which is often described as savory or meaty. Historically, MSG was isolated from seaweed broth in 1908 and is now typically produced through fermentation. It is used as a flavor enhancer in various processed foods.

The Roots of the MSG Controversy

Fear surrounding MSG began with an anecdotal report in 1968 linking it to symptoms after eating Chinese food, leading to the term "Chinese Restaurant Syndrome". This was amplified by biases against Asian cuisine. Later controlled studies debunked these claims, highlighting flaws in early research like using unnaturally high MSG doses without food. Consistent links between MSG and reported symptoms could not be established in methodologically sound studies. In 2018, the International Headache Society removed MSG as a headache trigger due to lack of evidence.

The Scientific Consensus on MSG Safety

Major health organizations globally consider MSG safe.

U.S. Food and Drug Administration (FDA): Classified MSG as GRAS since the 1950s. Blinded studies haven't consistently confirmed anecdotal reactions.
World Health Organization (WHO): JECFA placed MSG in the safest category for food additives with no specified acceptable daily intake.
European Food Safety Authority (EFSA): Considers glutamate safe within limits for added food.

How Your Body Metabolizes Glutamate

The body processes glutamate from MSG the same way as naturally occurring glutamate. It's broken down and used for normal bodily functions. Dietary intake of natural glutamate is much higher than added MSG, and the brain is protected by a barrier from significant effects of dietary glutamate.

Comparison: MSG Myths vs. Scientific Facts


Feature	Common Myth	Scientific Fact
Cause of Headaches	MSG is a direct and consistent trigger for headaches and migraines.	No reliable, double-blind study has consistently proven a causal link. The International Headache Society removed MSG from its trigger list.
Toxicity	MSG is a toxic chemical or neurotoxin that is unsafe for health.	MSG is the salt of a naturally occurring amino acid, glutamate. Decades of research confirm it is safe for consumption when used normally.
"Chinese Restaurant Syndrome"	This is a well-documented medical condition caused by MSG in Chinese food.	The term is considered misleading, offensive, and unscientific. The symptoms are now known as MSG symptom complex, affecting less than 1% of the population.
Effects on Children/Pregnancy	MSG is harmful to children, pregnant, or breastfeeding women.	The human body, including infants and pregnant women, metabolizes glutamate identically regardless of its source. Breast milk is naturally high in free glutamate.
Sodium Content	MSG is high in sodium and just as bad as table salt.	MSG contains only about one-third of the sodium of table salt. It can be used to reduce total sodium in a recipe while enhancing flavor.

Practical Steps for Individuals

Identify Your Sensitivity: Less than 1% of people report sensitivity. The FDA requires added MSG listing. Symptoms are usually mild and brief.
Read Labels: Ingredients with natural glutamate like yeast extract may not be labeled as MSG.
Consider High-Sodium Foods: Issues may stem from processed foods high in salt, fat, and calories rather than MSG.
Don't Over-Consume: Extremely high doses (3g+) of pure MSG on an empty stomach have caused temporary mild symptoms in some, but this is beyond typical intake.

For more information on the FDA's stance on MSG, visit the official website.

Conclusion: Is it Safe Around MSG?

Extensive scientific and regulatory reviews confirm MSG is a safe food additive for the general population. Fears are based on flawed early studies and biases. While a small group may be sensitive to large doses, effects are mild and transient. MSG is a useful tool for enhancing flavor. Informed decisions should rely on scientific facts over myths and focus on overall diet.

Frequently Asked Questions

No, the glutamate in MSG is chemically identical to the glutamate found naturally in foods such as tomatoes, cheese, and mushrooms. The human body processes both forms in the same way, and it does not distinguish between them.

Current scientific evidence does not support a causal link between MSG consumption and headaches. The International Headache Society even removed MSG from its list of causative factors for headaches due to a lack of consistent findings.

MSG is considered safe for everyone, including children and pregnant or nursing women, when consumed as part of a normal diet. Infants' systems metabolize glutamate effectively, and breast milk is naturally rich in free glutamate.

The term 'Chinese Restaurant Syndrome' was an offensive and unscientific label for symptoms allegedly linked to MSG. It has been disproven by scientific studies and replaced with the more neutral term 'MSG symptom complex' for the small number of sensitive individuals.

No, MSG is not a neurotoxin. Research has shown that dietary glutamate does not cross the blood-brain barrier in significant amounts, so it is unlikely to affect brain function in any negative way.

Yes. MSG contains about one-third the sodium of table salt and can be used in conjunction with salt to reduce the total sodium content of food while maintaining flavor.

In the U.S., the FDA requires added MSG to be listed as "monosodium glutamate" on ingredient panels. However, naturally occurring glutamate in ingredients like yeast extract, soy extract, or hydrolyzed protein may not be explicitly labeled as MSG.