Why Are We Told MSG Is Bad? The Truth Behind the Umami Myth

December 10, 2025 •

3 min read

In 1968, a letter published in a medical journal kicked off a decades-long controversy, leading many to believe that MSG is bad. This widespread misconception, fueled by flawed science and cultural bias, has long tarnished the reputation of this savory flavor enhancer.

Quick Summary

This article details the historical origins, flawed studies, and cultural biases that led to widespread MSG misinformation, confirming its safety based on current evidence.

Key Points

Xenophobic Origins: The bad reputation of MSG began with a 1968 letter and was fueled by anti-Asian biases, coining the term 'Chinese Restaurant Syndrome'.
Flawed Science: Early studies suggesting MSG toxicity used flawed methodology, such as injecting massive, unrealistic doses into animal subjects.
Generally Recognized As Safe (GRAS): Modern, rigorous scientific reviews have confirmed MSG's safety for the general population when consumed in normal amounts.
The Nocebo Effect: Some reported symptoms after eating MSG may be caused by the psychological 'nocebo effect,' where negative expectations influence perception.
Natural Glutamate: MSG is a form of glutamate, an amino acid found naturally in many savory foods like tomatoes and cheese.
Sodium Reduction Tool: Because it contains less sodium than table salt, MSG can be used to reduce a dish's sodium content without compromising flavor.

The Genesis of the MSG Scare: From Hypothesis to Hysteria

The perception that MSG is bad originated with a letter published in the New England Journal of Medicine in 1968. A doctor described symptoms after eating at a Chinese restaurant and speculated on MSG as a possible cause. The media focused on MSG, creating the term "Chinese Restaurant Syndrome".

Xenophobia and the Rise of a Cultural Scapegoat

This term gained traction amidst anti-Asian sentiment. The fear of MSG in Chinese cuisine served as "culinary othering," allowing bias against Chinese food to manifest. This led to many Chinese restaurants displaying "No MSG" signs to placate a xenophobic public, despite MSG being present in many Western processed foods without similar backlash. This double standard cemented MSG's unfounded negative reputation.

The Scientific Reckoning: Flawed Studies vs. Modern Evidence

Early studies investigating MSG often had significant flaws. One notable animal study involved injecting unrealistic, massive doses of MSG into newborn mice, which was then linked to brain lesions. This study, despite its methodological weaknesses, amplified public fear.

Early Studies vs. Modern Scientific Consensus on MSG


Feature	Early MSG Research	Modern Scientific Consensus
Methodology	Often flawed; animal injections, high doses, unblinded human trials	Rigorous, placebo-controlled human studies
Dosage	Massive, unrealistic amounts	Normal dietary consumption levels (typically < 1g/day)
Findings	Linked MSG to toxicity, brain lesions, migraines	No convincing evidence of systemic harm from normal intake
Conclusion	MSG is dangerous	Generally Recognized As Safe (GRAS) by FDA, WHO
Context	Heavily influenced by xenophobia and media hype	Based on robust, unbiased evidence

Overwhelming Modern Evidence Confirms Safety

Modern research has consistently found no clear link between normal dietary MSG intake and adverse health effects. Leading health organizations like the FDA and WHO classify MSG as "Generally Recognized As Safe" (GRAS). Mild, temporary side effects have only been observed with extremely high doses (over 3 grams) on an empty stomach, which is not typical consumption.

MSG Explained: Umami, Glutamate, and the Human Body

MSG is the sodium salt of glutamic acid, a common amino acid. Glutamate is naturally present in many savory foods and is produced by the body. MSG provides the savory taste known as "umami," first identified by Japanese chemist Kikunae Ikeda in 1908.

Foods Naturally Rich in Glutamate

Glutamate is a natural component of many foods, including:

Aged cheeses (Parmesan, Roquefort)
Tomatoes
Mushrooms
Soy sauce
Fermented products
Cured meats
Walnuts
Human breast milk

How MSG Can Help Reduce Sodium

MSG contains one-third the sodium of table salt and is used in smaller quantities. Substituting some salt with MSG can lower the overall sodium content of food while maintaining savory flavor, which can be beneficial for managing blood pressure.

Understanding MSG Sensitivity and the Nocebo Effect

While MSG is safe for most, a small percentage (under 1%) may be sensitive to large doses, experiencing mild, temporary symptoms called the "MSG symptom complex". However, some reactions might be due to the "nocebo effect," where negative expectations lead to perceived symptoms. Decades of negative portrayal may have contributed to this psychological phenomenon. It's also important to note that many processed foods with added MSG are high in other potentially problematic ingredients like salt and fats, which could be the true cause of discomfort for some.

A Cultural Reclamation: Moving Beyond the Myths

Chefs, influencers, and scientists are now working to restore MSG's reputation and celebrate its flavor-enhancing qualities. Efforts are underway to dispel misinformation and xenophobia, highlighting MSG's history and its role as a delicious and safe seasoning. The story of MSG is a reminder of how cultural bias and sensationalism can overshadow scientific evidence.

Conclusion: The Truth about Why We Were Told MSG Is Bad

The notion that MSG is bad is a myth stemming from a flawed 1968 letter and fueled by xenophobic bias. Early studies were poorly designed, while modern research confirms its safety for most people. Sensitivity is rare, and symptoms can often be linked to the nocebo effect or other components in processed foods. As the culinary world embraces MSG's umami, we can move beyond the misinformation and recognize it as a safe and versatile ingredient. For further information on MSG safety, consult resources like the U.S. FDA: Questions and Answers on Monosodium Glutamate (MSG).

Frequently Asked Questions

No, extensive research by health authorities like the FDA and WHO has confirmed that MSG is safe for consumption for the general population when used in moderate amounts. The health scares of the past were based on flawed science and misinformation.

The myth began with a 1968 letter to a medical journal, which linked symptoms experienced after eating at a Chinese restaurant to MSG. This anecdotal account was amplified by the media and fueled by xenophobic biases against Chinese cuisine.

"Chinese Restaurant Syndrome" was the original, now outdated and offensive, name for the temporary symptoms some people claimed to experience after consuming MSG. The term has been replaced in medical literature by the more neutral "MSG Symptom Complex".

A small percentage of the population (less than 1%) may be sensitive to large doses of MSG, especially when consumed on an empty stomach, experiencing mild and temporary symptoms like headaches or flushing. However, most people do not react to MSG.

Yes, many processed Western foods, including canned soups, snack chips, and seasonings, contain added MSG. Additionally, glutamate, the key component of MSG, is naturally present in foods like Parmesan cheese, tomatoes, and mushrooms.

Yes, MSG is a safe and effective flavor enhancer for home cooking. It can be used to add a savory, umami flavor to dishes and can even help reduce overall sodium content when used in place of some salt.

There is no chemical difference in how the human body processes glutamate from added MSG and the glutamate that naturally occurs in foods. Both are metabolized in the same way by the body.