Is MSG Seasoning Unhealthy? Separating Fact from Fiction

December 3, 2025 •

3 min read

A 1968 letter to a medical journal, which later sparked the "Chinese Restaurant Syndrome" panic, began decades of unfounded stigma against MSG seasoning. Despite this initial fear, reputable health organizations worldwide now confirm MSG's safety for the vast majority of people.

Quick Summary

Decades of scientific research and approvals from major health authorities indicate that MSG is safe for consumption. Most negative associations are rooted in a debunked 1968 letter and subsequent biased media portrayal. This article provides evidence-based facts to distinguish misconceptions from reality regarding MSG's safety.

Key Points

MSG is not a harmful chemical: It is the sodium salt of glutamic acid, an amino acid naturally found in many foods.
Decades of research confirm its safety: Numerous international health organizations, including the FDA and WHO, classify MSG as safe.
The 'Chinese Restaurant Syndrome' is largely debunked: This idea originated from a single anecdotal letter in 1968 and was fueled by bias.
Symptoms in sensitive individuals are rare and mild: Only a tiny fraction of the population might experience mild, temporary effects from large, isolated doses.
MSG can help reduce sodium intake: It contains only one-third the sodium of table salt and can be used to enhance flavor while lowering overall salt content.
Concerns often stem from processed foods: Health issues with MSG-containing products are usually due to the overall composition of ultra-processed foods, not the MSG itself.

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 items like aged cheeses, tomatoes, and mushrooms.

The glutamate from MSG is chemically identical to the glutamate found naturally in food, and our bodies metabolize both in the same way. Commercial MSG is produced through fermentation, similar to making yogurt or wine. Its key role is to add or enhance the savory, or "umami," flavor profile of foods.

The Origins of the MSG Controversy: Separating History from Science

The widespread fear of MSG originated from a single, poorly documented letter in the New England Journal of Medicine in 1968. This letter described symptoms after eating at a Chinese restaurant and speculated that MSG could be a cause, leading to the term "Chinese Restaurant Syndrome". This concept was unfortunately fueled by xenophobic biases.

Subsequent research has largely refuted these initial claims. A 1995 review concluded MSG is safe, with mild and short-term symptoms potentially affecting a small percentage only with large doses (over 3 grams) on an empty stomach. Such a high dose is unlikely in a typical meal. Controlled double-blind studies have struggled to consistently replicate adverse effects in self-reported sensitive individuals.

Scientific Consensus on MSG's Health Effects

Major health authorities globally have reviewed MSG and concluded it is safe within normal dietary levels.

The U.S. Food and Drug Administration (FDA) classifies MSG as "Generally Recognized As Safe" (GRAS).
The Joint FAO/WHO Expert Committee on Food Additives (JECFA) found no credible evidence of MSG posing a health concern for the general population.
The European Food Safety Authority (EFSA) also regards glutamates as safe.

Animal studies using extremely high, non-dietary doses have shown some negative outcomes, but these are not considered relevant to typical human consumption. The human body processes dietary glutamate efficiently.

Potential Health Effects and Risks: A Closer Look

The idea that MSG causes headaches and other mild symptoms persists, but scientific evidence does not support it as a significant factor for most people. Due to lack of evidence, the International Headache Society removed MSG from its list of headache triggers in 2018. For the small subset (less than 1%) reporting sensitivity, symptoms are typically mild and transient, such as flushing, tingling, or headaches. These individuals may also be reacting to other ingredients, as MSG is often in processed foods.

List of Potential MSG Reactions (Rare)

For a very small percentage of sensitive individuals, potential reactions can include:

Headaches: A mild and temporary effect.
Flushing or sweating: A brief sensation of warmth.
Numbness or tingling: Often in the face, neck, or mouth.
Heart palpitations: Brief episodes.
Nausea: A feeling of sickness.
Facial tightness: A mild pressure.

The Sodium Advantage: Using MSG to Reduce Salt

MSG can help reduce overall sodium intake as it contains about one-third the sodium of table salt. Using MSG alongside or instead of some table salt can enhance flavor while lowering sodium. This can benefit those managing hypertension or aiming to lower sodium.

Is MSG a Health Hazard or a Flavor-Boosting Tool?

For most people, MSG is a safe and effective flavor enhancer that has been unfairly maligned. The fear stems from debunked early studies and societal bias. A tiny number of sensitive individuals may choose to limit intake. It's important to consider the overall diet and processed foods MSG is often found in, rather than focusing solely on MSG, which has extensive safety data.

Conclusion

Extensive scientific evidence indicates that MSG seasoning is not unhealthy for the general population in moderate amounts. Its negative reputation is based on debunked research and historical bias. A small number of individuals may experience mild, short-term sensitivities to large doses, but this is rare and not indicative of systemic health risks. MSG can even help reduce overall sodium in cooking. Relying on scientific consensus over myths is key for dietary choices.

MSG vs. Salt: A Comparison


Feature	MSG (Monosodium Glutamate)	Table Salt (Sodium Chloride)
Sodium Content (by weight)	~12%	~40%
Flavor Profile	Umami (savory)	Salty
Flavor Effect	Enhances and balances other flavors	Primarily adds saltiness
Use in Cooking	Used in small amounts to boost umami	Used to add saltiness
Health Authorities	Generally Recognized as Safe (GRAS) by FDA	Consumption limits recommended due to health risks

Note: Concerns about MSG are often mistakenly tied to the unhealthy processed foods it is found in.

Frequently Asked Questions

No, for the average person, MSG seasoning is not considered unhealthy. It is classified as "Generally Recognized As Safe" (GRAS) by the FDA and has been approved by numerous global health authorities.

The controversy began with an anecdotal letter in 1968, leading to 'Chinese Restaurant Syndrome'. This fear was largely driven by biases and has been disproven by later studies.

While some report headaches, controlled studies haven't found a consistent link for most people. The International Headache Society removed MSG from its trigger list.

MSG can help reduce overall sodium intake. It has less sodium than table salt and enhances savory flavor, allowing for less salt to be used.

There is no chemical or metabolic difference. The body processes glutamate from MSG and from natural sources the same way.

MSG is not considered a true allergen. Reactions in sensitive individuals are typically mild and temporary, not allergic. Many reported sensitivities in studies are placebo effects.

Concerns with MSG in processed foods often relate to the overall quality of the food. Processed foods can be high in unhealthy fats, sugars, and sodium regardless of MSG content. A balanced diet is key.