Is umami seasoning safe? What the science says

December 13, 2025 •

5 min read

Over the last century, numerous international health organizations and regulatory bodies, including the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), have extensively studied umami seasoning and its primary component, monosodium glutamate (MSG). All have affirmed that, for the general population, umami seasoning is safe to consume.

Quick Summary

Decades of scientific research confirm that umami seasoning, most commonly associated with MSG, is safe for most individuals. The controversy, often linked to historical misinformation, lacks consistent scientific evidence. The body metabolizes glutamate from seasoning and whole foods identically. It is important to differentiate between added MSG and natural sources of umami, while understanding potential sensitivities.

Key Points

Scientific Consensus: Health authorities like the FDA and WHO confirm that MSG, the most common umami seasoning, is safe for the general population.
Separating Glutamate: The human body cannot distinguish between glutamate from MSG and glutamate found naturally in foods like tomatoes and cheese.
Root of Controversy: The negative perception of MSG stems from a single anecdotal letter published in 1968, leading to unscientific fears.
Sodium Reduction: MSG contains significantly less sodium than table salt and can be used to reduce a dish's overall sodium content while maintaining flavor.
Minimal Sensitivity: A very small percentage of the population may experience mild, short-term reactions to very large doses of MSG, but this is rare.
Natural Sources: Beyond MSG, umami can be found naturally in many foods, including mushrooms, aged cheeses, and seaweed.

What is umami seasoning?

Umami, often called the fifth basic taste alongside sweet, sour, salty, and bitter, is a rich, savory flavor that enhances and rounds out other tastes. While umami naturally occurs in many foods, such as aged cheeses, tomatoes, mushrooms, cured meats, and soy sauce, it can also be added to dishes via seasoning. The most well-known form of umami seasoning is monosodium glutamate, or MSG. MSG is the sodium salt of glutamic acid, a common amino acid that our bodies produce naturally and find in protein-rich foods.

MSG is produced through a fermentation process involving plant-based ingredients like corn, sugar beets, or sugarcane, a process similar to making yogurt or wine. When added to food, the glutamate from MSG is chemically indistinguishable from the glutamate already present in many foods.

The controversial history and current scientific consensus

For decades, umami seasoning, and specifically MSG, has been at the center of a public controversy. This widespread fear stemmed from a single letter written to the New England Journal of Medicine in 1968, which speculated that MSG in Chinese restaurant food could be causing various non-specific symptoms. This letter led to the coining of the racist and unscientific term “Chinese Restaurant Syndrome,” which has since been replaced by the less derogatory but equally unsubstantiated “MSG Symptom Complex” (MSC).

However, a mountain of scientific evidence has since disproven the link between MSG and severe health issues. Multiple comprehensive reviews by authoritative health organizations globally—including the FDA, the Joint FAO/WHO Expert Committee on Food Additives (JECFA), and the American Medical Association (AMA)—have concluded that MSG is safe for consumption by the general population. These bodies have found no conclusive evidence linking MSG to serious health problems like headaches or heart palpitations.

Separating umami fact from fiction

Many of the initial studies suggesting toxicity used flawed methodologies. For example, some involved injecting extremely high doses of MSG directly into animals, which is not how humans consume it. The body metabolizes the glutamate from MSG in the same way it metabolizes glutamate from natural food sources. An average adult consumes far more natural glutamate from foods like tomatoes and parmesan cheese than from added MSG.

Potential for MSG sensitivity

While the vast majority of people can consume MSG without any issues, a small subset of the population (less than 1%) may experience mild, temporary reactions. These symptoms, often related to consuming a large quantity of MSG (3 grams or more) on an empty stomach, can include headaches, flushing, sweating, or numbness. For context, a typical serving of food with added MSG contains less than half a gram. If you suspect you may have an MSG sensitivity, it is best to monitor your symptoms and avoid dishes with high concentrations of added MSG.

Comparison of natural and artificial umami sources


Feature	Naturally Occurring Umami (e.g., tomatoes, mushrooms, cheese)	Added Umami Seasoning (MSG)
Source	Found inherently in whole foods	Manufactured via fermentation of starches or sugars
Form	Glutamate is often 'bound' within protein structures	Free, unbound glutamate
Taste Profile	Integrated and complex, part of the overall flavor	Pure umami flavor, used to enhance other flavors
Body's Processing	Metabolized identically to added MSG	Metabolized identically to natural glutamate
Controversy	No controversy regarding safety	Historically and unfairly maligned due to misinformation

Health benefits of umami seasoning

Beyond its culinary role, umami seasoning offers potential health benefits, particularly in reducing overall sodium intake. Because MSG has one-third the amount of sodium as table salt, it can be used to reduce the amount of salt in a dish by up to 40% without sacrificing flavor. This can be a major advantage for individuals monitoring their sodium intake for heart health or other reasons.

Furthermore, adding umami flavor can be particularly beneficial for older adults or those with decreased taste perception, as it can make food more palatable and potentially improve nutritional intake. Umami also promotes saliva secretion, which can be helpful for individuals with dry mouth conditions.

Using umami seasoning safely in your cooking

For most people, using umami seasoning is straightforward. You can use pure MSG crystals sparingly in dishes like soups, stews, and sauces to enhance the savory notes. Many pre-made spice blends also contain umami-rich ingredients like dried mushrooms, yeast extracts, and tomato powder. For the best results, use it judiciously, as a little goes a long way. If you are concerned about MSG, prioritizing natural umami-rich ingredients will offer the same flavor benefit without any of the stigma.

Conclusion: Understanding umami's true nature

Despite a lingering reputation born from a historical misunderstanding, umami seasoning, particularly in the form of MSG, is recognized as safe by leading global health authorities. While a small number of sensitive individuals may experience mild, temporary effects from high doses, for the vast majority of consumers, it is an effective tool for enhancing flavor and even reducing sodium content in cooking. By understanding the science and separating it from decades-old myths, home cooks and diners can confidently incorporate umami into their diets.

Optional authoritative outbound Markdown link: U.S. Food and Drug Administration (FDA) on MSG Safety

Using umami to reduce sodium

If you're looking to reduce your sodium intake without compromising on taste, umami seasoning can be a powerful ally. Here are some simple, practical ways to use it:

Enhance vegetables: A sprinkle of umami powder on roasted or steamed vegetables like broccoli or mushrooms can elevate their natural flavor, allowing you to use less salt.
Boost soups and stews: Instead of adding more salt, stir a small amount of MSG into broths and stews to deepen their savory profile.
Marinades and rubs: Combine umami powder with other spices to create flavorful rubs for meat and poultry, naturally reducing the need for excess salt.
Season grains: Add a pinch to rice or quinoa as it cooks to give it a more satisfying, savory taste.
DIY seasoning blends: Mix your own blend of natural umami-rich ingredients like dried mushroom powder, nutritional yeast, and onion powder to control exactly what goes into your food.

Frequently Asked Questions

Umami is one of the five basic tastes, a savory flavor found naturally in many foods. MSG, or monosodium glutamate, is a specific compound used as a seasoning to provide a pure umami taste.

From a metabolic standpoint, your body processes the glutamate from natural sources and MSG in the same way. The primary difference lies in the overall nutritional profile of the food source; natural umami sources often come with other nutrients, while MSG is an isolated flavor enhancer.

Decades of research have found no conclusive evidence linking MSG to headaches or other alleged symptoms in the general population. While a small number of sensitive individuals might experience mild, temporary reactions to very large doses, this is not a widespread issue.

Some Chinese and other Asian cuisine uses MSG as a seasoning, but the historical fear around “Chinese Restaurant Syndrome” has been largely debunked as unscientific and influenced by misinformation. Many Western and processed foods also contain added MSG or naturally high levels of glutamate.

In many countries, food manufacturers are required to list 'monosodium glutamate' in the ingredients panel if it is directly added. However, naturally occurring glutamate in ingredients like yeast extract, soy sauce, and hydrolyzed proteins may not be labeled as MSG.

Yes, it can be. Using MSG allows you to reduce the overall sodium content of a dish by as much as 40% compared to table salt, as it contains only one-third the sodium but enhances savory flavor significantly.

Absolutely. Umami seasonings, including pure MSG, can be used in home cooking to add a savory depth to a wide range of dishes, including soups, sauces, meats, and vegetables.