The Controversial History of MSG
The perception of monosodium glutamate (MSG) as a harmful additive largely stems from a 1968 letter published in the New England Journal of Medicine. The letter described a collection of symptoms—later dubbed “Chinese Restaurant Syndrome”—that the author speculatively linked to eating food from Chinese restaurants. This led to widespread public apprehension, fueled in part by prevailing biases at the time. However, decades of subsequent scientific review and controlled studies have failed to find a consistent link between MSG and these purported symptoms. As a result, the term has been retired in favor of the more neutral “MSG symptom complex,” and the flavor enhancer’s reputation has been largely rehabilitated within the scientific and medical communities.
What Exactly is MSG and How is it Metabolized?
MSG is the sodium salt of glutamic acid, an amino acid that occurs naturally in many foods we eat daily. It provides the savory, or umami, flavor, which is considered the fifth basic taste. While found naturally in things like tomatoes, parmesan cheese, and mushrooms, commercial MSG is produced through the fermentation of starches, sugar beets, or sugarcane.
When we consume MSG, our bodies metabolize the glutamate portion in the same way as glutamate from other food sources. An average person consumes about 13 grams of glutamate each day from food protein, whereas the intake of added MSG is estimated to be much lower, around 0.55 grams per day in the U.S.. The body is highly efficient at regulating glutamate levels, and almost none of the dietary glutamate passes from the gut into the brain.
Is MSG Bad Every Day? Separating Myth from Fact
For the vast majority of people, consuming MSG daily as part of a regular diet is not harmful. The FDA considers it safe, and international health bodies like the World Health Organization (WHO) have also affirmed its safety. Concerns about daily consumption typically come from outdated research or the association of MSG with highly processed foods.
The Link with Processed Foods
One important distinction to make is that MSG is often used to enhance the flavor of processed foods, which themselves can have a negative impact on health due to high levels of sodium, fat, and calories. When people report feeling unwell after consuming food with MSG, it can be difficult to isolate the cause. It is possible that the overall poor nutritional profile of a highly processed meal, rather than the MSG alone, is to blame. Focusing on a diet rich in whole foods is always a better nutritional strategy, regardless of one's stance on MSG.
Potential for Sensitivity
While robust evidence linking MSG to serious long-term health issues is lacking, a very small percentage of the population (less than 1%) may experience mild, short-term symptoms. These symptoms, which may include headaches, flushing, or numbness, are usually associated with consuming large doses (3 grams or more) of MSG on an empty stomach. This amount is significantly higher than what is typically added to food.
Table: MSG vs. Table Salt
| Feature | Monosodium Glutamate (MSG) | Table Salt (Sodium Chloride) |
|---|---|---|
| Flavor Profile | Adds a savory, umami flavor; intensifies other flavors. | Adds a salty flavor. |
| Sodium Content | Contains approximately one-third the sodium of table salt (12% sodium). | Contains about 39% sodium. |
| Use in Cooking | Can be used to reduce overall sodium intake while maintaining flavor intensity. | A primary source of sodium in recipes; used for seasoning and preservation. |
| Health Impact | Generally recognized as safe by health authorities for most people; rare, mild, and temporary sensitivity can occur in some individuals. | Excessive intake is a major contributor to high blood pressure and other cardiovascular issues. |
Glutamate in Your Diet: Natural vs. Added
It's important to remember that glutamate is a ubiquitous amino acid in the diet. Many foods contain high levels naturally. These include:
- Ripe tomatoes
- Mushrooms
- Aged cheese, like Parmesan
- Soy sauce and other fermented products
- Walnuts
- Broccoli
- Shellfish
Your body does not distinguish between naturally occurring glutamate and the added MSG found in seasoning blends and processed foods. The core issue is not the source, but the total amount of sodium and the overall nutritional value of the foods you are consuming. When cooking at home, using MSG can be a tool to enhance flavor while potentially reducing overall sodium content compared to using table salt alone.
Conclusion
The notion that is MSG bad every day has been largely disproven by modern science and extensive evaluations by global health organizations. For the vast majority of the population, moderate daily consumption as part of a balanced diet is safe. The negative stigma is often rooted in unsubstantiated claims and confusion with the effects of processed foods that frequently contain it. While a very small subset of sensitive individuals might experience temporary discomfort from very high doses, there is no credible evidence of widespread, adverse health effects. The ultimate takeaway for a healthier diet is to focus on whole, nutrient-dense foods and moderate consumption of all additives, including MSG.
For more information on the safety of monosodium glutamate, visit the official U.S. Food and Drug Administration Q&A page on the topic.
Nutritional Considerations Beyond MSG
While focusing on the safety of MSG, it's easy to overlook the bigger picture of a healthy diet. MSG is often associated with processed foods, fast food, and instant meals—items that are frequently high in sodium, unhealthy fats, and refined carbohydrates. Adopting a more balanced diet centered on whole foods provides essential nutrients and reduces reliance on additives. This approach not only addresses concerns about MSG but also mitigates the health risks associated with a diet high in ultra-processed ingredients, such as obesity and metabolic syndrome. Ultimately, a mindful approach to eating—prioritizing fresh, whole ingredients—is the most effective way to ensure long-term health, rather than fixating on single, scientifically-validated additives.
The Role of MSG in Modern Cuisine and Food Technology
MSG's use as a flavor enhancer is not limited to Asian cuisine, despite the origins of the controversy. It is a versatile ingredient that helps to round out and balance flavors in many different types of food, from processed meats and canned soups to condiments and savory snacks. Food scientists and chefs value MSG for its ability to create a richer, more satisfying taste experience, especially in low-sodium formulations. By enhancing the umami taste, it can reduce the need for higher quantities of table salt, offering a potential benefit for those needing to reduce their sodium intake. This use of MSG as a tool for flavor enhancement and sodium reduction is an important aspect of modern food technology, demonstrating that its role is more complex than just a simple additive.
Global Consensus on MSG Safety
The reassuring safety profile of MSG isn't limited to U.S. regulatory bodies. The Joint FAO/WHO Expert Committee on Food Additives (JECFA), an international panel of experts, has evaluated MSG multiple times and concluded that it is safe for consumption. Their reviews, conducted over several decades, have found no credible evidence that MSG poses a health risk when consumed as part of a regular diet. Similarly, the European Food Safety Authority (EFSA) and other national food safety agencies have also given MSG their stamp of approval. This international consensus, based on rigorous scientific research, further solidifies the position that MSG is not inherently harmful for the average person.
Separating Health Scares from Scientific Fact
The longevity of the MSG controversy highlights a broader challenge in nutrition communication—the difficulty of distinguishing between scientific fact and persistent misinformation. The initial scare, fueled by a single unverified anecdote and racial bias, took root in the public imagination and has been difficult to dislodge. The scientific community, through repeated studies and expert panels, has worked to correct this, but public perception often lags behind evidence. Understanding the full context of MSG, including its natural origins and validated safety profile, is crucial for making informed dietary choices. Rather than relying on decades-old fears, a modern nutritional approach relies on up-to-date scientific evidence and focuses on the overall quality of one's diet.
