What are the side effects of liquid aminos?

December 12, 2025 •

3 min read

An excessive intake of liquid aminos can potentially lead to adverse health effects, according to scientific reviews. Although often touted as a healthy soy sauce alternative, understanding the potential side effects of liquid aminos is crucial for making informed dietary decisions.

Quick Summary

Despite being a popular gluten-free and vegan seasoning, liquid aminos carry potential health risks, primarily due to high sodium content and allergens like soy. Other side effects can include digestive discomfort and sensitivities to its glutamic acid.

Key Points

High Sodium Content: Soy-based liquid aminos contain significant sodium levels, raising concerns for those with high blood pressure or kidney issues.
Soy Allergies: Individuals with soy allergies must avoid soy-based liquid aminos and should opt for coconut aminos instead.
Digestive Issues: Excessive consumption can cause gastrointestinal distress, including bloating, nausea, and stomach cramps in sensitive individuals.
Natural Glutamic Acid: The savory flavor comes from naturally occurring glutamic acid, which can trigger sensitivities and headaches in some people.
Potential Contaminant (3-MCPD): The acid hydrolysis production method used for some soy-based aminos raises concerns about the potential presence of 3-MCPD, a suspected carcinogen.
Nutritional Inadequacy: While providing amino acids, the amount in a typical serving is minimal; the nutritional value is low compared to whole food protein sources.
High Cost: Liquid aminos are often more expensive than other similar seasoning alternatives like soy sauce.

Liquid aminos, particularly the soy-based variety, are a common flavor enhancer used in cooking, similar to soy sauce. While they offer some nutritional benefits, they are not without potential downsides. Overconsumption is a key factor in many of the negative health outcomes associated with liquid aminos. This comprehensive guide explores the specific risks and side effects to consider before adding it to your regular diet.

High Sodium Content: A Significant Concern

One of the most notable side effects of soy-based liquid aminos is its high sodium content. A single teaspoon can contain over 300 mg of sodium, which is a significant portion of the recommended daily intake for most people.

Health Risks of Excessive Sodium Intake

Excessive sodium consumption is a major concern, as it can contribute to several serious health conditions. Individuals with pre-existing conditions are especially vulnerable.

High Blood Pressure: Increased sodium intake can raise blood pressure, a primary risk factor for heart disease and stroke.
Kidney Issues: The kidneys work to process and excrete excess sodium. A diet consistently high in sodium can place a strain on the kidneys and may be particularly problematic for those with kidney disease.
Fluid Retention: High sodium can cause the body to retain water, leading to bloating and swelling.

Potential for Allergic Reactions and Sensitivities

For those with certain food allergies, liquid aminos can trigger adverse reactions. Soy-based liquid aminos, as the name implies, are derived from soybeans and should be strictly avoided by individuals with a soy allergy. In such cases, coconut aminos serve as an appropriate and safer substitute.

Sensitivity to Glutamic Acid

Liquid aminos contain naturally occurring glutamic acid, an amino acid that produces the savory umami flavor. While not the same as added monosodium glutamate (MSG), some people report sensitivities to glutamic acid, which can manifest as headaches or other discomforts.

Digestive Discomfort and Gastrointestinal Issues

While generally easy to digest for most, excessive consumption of liquid aminos can lead to gastrointestinal distress in some individuals.

Common Digestive Side Effects

Bloating and Gas: Some sensitive individuals may experience bloating and gas due to overconsumption.
Nausea and Cramps: High intake of amino acid supplements can sometimes cause nausea, stomach cramps, and diarrhea.

Comparison of Liquid Aminos and Alternatives

To help consumers make a more informed choice, here is a comparison of liquid aminos and other popular savory condiments:


Feature	Soy-Based Liquid Aminos	Soy Sauce (Traditional)	Coconut Aminos
Source	Non-GMO soybeans, purified water	Fermented soybeans, wheat, salt, water	Fermented coconut-blossom sap, sea salt
Gluten-Free	Yes	No, contains wheat	Yes
Sodium per tsp	~310 mg	~291 mg (regular)	~90-130 mg
Soy-Free	No	No	Yes
Natural MSG	Yes, naturally occurring glutamic acid	Yes, produced during fermentation	Yes, produced during fermentation

Contaminant Concerns: 3-MCPD

The production method for some liquid aminos, which involves acid hydrolysis to break down soy proteins, has raised concerns about the potential for forming 3-monochloropropane diol (3-MCPD). Some studies suggest 3-MCPD may be a potential carcinogen and can affect the kidneys and male reproductive system, although commercial manufacturers like Bragg's state their products meet U.S. safety limits. It is important to note that standards can differ between countries.

Conclusion

While liquid aminos offer a versatile and flavorful seasoning, particularly for those on gluten-free or vegan diets, awareness of its potential side effects is essential. High sodium content is a primary concern for individuals with high blood pressure or kidney issues. Soy-based versions are unsuitable for those with a soy allergy. Other considerations include potential digestive discomfort and the presence of natural glutamic acid, which some people may be sensitive to. For those seeking a lower-sodium, soy-free option, coconut aminos is an excellent alternative. As with any dietary addition, moderation is key, and it is always advisable to consult a healthcare professional with any concerns, especially for individuals with pre-existing health conditions or allergies.

Important Considerations for Consumption

Read Labels Carefully: Always check the ingredient list to confirm the product's base (soy or coconut) and verify nutritional information, especially sodium content.
Understand Serving Sizes: Many people underestimate the sodium they consume by not measuring serving sizes accurately. A small amount of liquid aminos goes a long way.
Monitor Your Body's Reaction: If you experience any headaches, digestive issues, or allergic symptoms, reduce or stop your consumption and consult a medical professional.
Explore Alternatives: For those sensitive to soy or sodium, consider coconut aminos or other gluten-free alternatives like tamari (but check labels for wheat content). For those aiming for lower sodium, coconut aminos are a significantly better choice.

Frequently Asked Questions

No, if you have a soy allergy, you should not consume soy-based liquid aminos. You should use coconut aminos, which are made from fermented coconut sap and are soy-free.

Yes, soy-based liquid aminos are relatively high in sodium, with a single teaspoon containing over 300 mg. While some brands claim to be lower in sodium than soy sauce, the difference is often negligible when comparing equal volumes.

Liquid aminos do not have added MSG, but they do contain naturally occurring glutamic acid, which is the amino acid responsible for the umami flavor. Some individuals sensitive to glutamic acid may experience side effects.

Yes, overconsumption of liquid aminos can lead to gastrointestinal distress in some sensitive individuals, including bloating, gas, nausea, and cramps.

Concerns have been raised about the potential presence of 3-monochloropropane diol (3-MCPD), a suspected carcinogen, in liquid aminos produced using acid hydrolysis. However, some manufacturers state their products test below acceptable U.S. limits.

While liquid aminos contain amino acids, the amount per serving is small and generally provides an insignificant nutritional benefit compared to whole food protein sources. The nutritional claims are often overstated relative to the actual intake.

Coconut aminos are a significantly lower-sodium alternative to both soy-based liquid aminos and traditional soy sauce. They offer a savory, yet slightly sweeter flavor.