Why is MSG not recommended? Debunking the Myth of Monosodium Glutamate

January 3, 2026 •

4 min read

Decades of scientific research have largely debunked the notion that monosodium glutamate (MSG) is a harmful food additive for the vast majority of people. Despite this evidence, many consumers and restaurants still treat MSG as a toxic ingredient, leading to widespread misinformation and unwarranted fear.

Quick Summary

The controversy surrounding MSG stems from anecdotal reports decades ago, but extensive research confirms its safety for most people when consumed in normal amounts. Adverse reactions, if they occur, are typically mild and temporary MSG sensitivity, not a true allergy.

Key Points

Scientific consensus: Regulatory bodies like the FDA and WHO classify MSG as safe for consumption by the general population.
Origin of controversy: The MSG stigma started from a single, unconfirmed anecdotal letter in 1968, leading to misconceptions.
Mild sensitivity: A very small number of people may experience mild, temporary symptoms from large doses of MSG, but this is an intolerance, not an allergy.
Flawed animal studies: Early research claiming MSG toxicity often used excessively high doses or injections in animals, which does not reflect normal human dietary intake.
Processed food association: MSG is often found in unhealthy processed foods; however, the real health concern with these products is typically their high sodium, fat, and sugar content.
Umami enhancement: MSG is a flavor enhancer that provides the savory "umami" taste, and it can be used to reduce the overall sodium content in food.

The Origin and Persistence of the MSG Controversy

MSG, or monosodium glutamate, is the sodium salt of glutamic acid, an amino acid found naturally in many foods like tomatoes, cheeses, and mushrooms. It is used as a flavor enhancer to create the savory "umami" taste. The controversy began in 1968 with a single anecdotal letter published in the New England Journal of Medicine, where a physician reported experiencing symptoms after eating at a Chinese restaurant and speculated that MSG could be the cause. This letter sparked a media frenzy, coining the now-outdated and racist term "Chinese Restaurant Syndrome" (CRS). Despite the lack of scientific evidence, the stigma took hold and has persisted for generations.

Separating Scientific Evidence from Anecdotal Fear

Since the initial reports, numerous international health and safety organizations have conducted extensive research into MSG. Both the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO) have classified MSG as "generally recognized as safe" (GRAS) for human consumption. These conclusions are based on decades of rigorous, controlled studies that have failed to find a consistent link between MSG consumption and the adverse symptoms once attributed to it.

MSG Sensitivity vs. True Allergy

While a small subset of the population (less than 1%) may experience mild, short-term symptoms when consuming large, isolated doses of MSG (3 grams or more without food), this is considered a sensitivity or intolerance, not a true allergic reaction. Symptoms may include headaches, flushing, or nausea, but they are not reliably reproducible in controlled, blinded tests. A true allergy involves an immune system response, and there is no scientific evidence to suggest MSG causes this. The amount of MSG typically found in a meal (often less than 0.5 grams per serving) is far below the threshold that causes issues for sensitive individuals.

Animal Studies and Misinterpretation

Many of the early studies that fueled fears about MSG's toxicity were flawed or misinterpreted. Animal studies showing brain damage or obesity were often based on injecting infant animals with extremely high doses of MSG—a method that does not reflect human dietary consumption. When ingested orally, glutamate from MSG is metabolized by the gut and does not cross the blood-brain barrier in significant amounts. Therefore, conclusions from such studies do not apply to human dietary intake.

The Link to Processed Foods

A critical, and often overlooked, aspect of the MSG debate is its association with ultra-processed foods. MSG is frequently used as a flavor enhancer in highly processed items like snack foods, canned soups, and frozen meals. These foods are often high in sodium, unhealthy fats, and refined ingredients, which are known to contribute to various health problems. The negative symptoms people attribute to MSG may actually be caused by the overall poor nutritional profile of these processed products. Choosing to limit processed food intake is a sound health decision, but blaming MSG alone for any adverse effects is misleading.

Comparing Common MSG-Containing Foods and Health Profiles

To illustrate the difference between MSG and overall food quality, consider this comparison:


Food Item	Contains MSG?	Typical Health Profile	Potential Concerns
Canned Soup	Yes (often added)	High in sodium, can contain preservatives, low in fresh vegetables	High sodium contributes to hypertension; processed ingredients lack nutrients.
Fresh Tomato Sauce	Yes (naturally occurring)	Rich in antioxidants, vitamins, and minerals	Generally healthy; contains natural glutamates.
Instant Noodles	Yes (added)	High in sodium, fats, and refined carbs; often lacks fresh protein and vegetables	High sodium, risk of obesity, metabolic issues associated with poor diet.
Parmesan Cheese	Yes (naturally occurring)	Good source of calcium and protein	Healthy in moderation; contains natural glutamates.
Deli Meats	Yes (often added)	High in sodium, nitrates, and saturated fat	High sodium, potential links to increased risk of certain cancers with high intake.
Mushrooms	Yes (naturally occurring)	Excellent source of B vitamins and fiber, low calorie	Generally very healthy food source of natural glutamates.

The Bottom Line

The notion that MSG is not recommended is a classic example of a misinformation campaign that has outlived its origins. For most people, consuming MSG in moderation, particularly as part of a meal, is safe and poses no health risks. The real concern lies with the type of processed foods that frequently contain MSG, rather than the additive itself. The flavor-enhancing properties of MSG can also be used positively to reduce overall sodium content in recipes without sacrificing taste. Individuals who suspect they have a sensitivity to MSG should monitor their intake, but the fear of this ingredient for the general population is unfounded. The focus should be on a balanced, whole-food-rich diet rather than demonizing a specific additive.

Conclusion

In conclusion, the prevailing negative reputation of MSG is largely based on anecdote and flawed early research, not on robust modern science. Regulatory bodies worldwide, from the FDA to the WHO, have long declared MSG safe when used appropriately. A very small fraction of the population may experience a temporary, mild sensitivity to high doses, but this is not an allergic reaction and is not typical for average consumption. Critically, the food items containing added MSG are often ultra-processed and unhealthy for reasons unrelated to MSG, such as excessive sodium and fat content. The notion that MSG is inherently bad is a myth; a balanced dietary approach focused on whole foods is a more productive and scientifically sound health strategy.

Visit the official FDA website for detailed information on food additives and safety.

Frequently Asked Questions

Scientific studies have not consistently identified a group of people sensitive to MSG in typical food amounts. Any adverse reactions experienced by a small subset of the population are usually mild and temporary, occurring after consuming a large dose (3 grams or more) without other food. These symptoms are not indicative of a true allergic response.

No, MSG is not a true allergen. A food allergy involves an immune system response, whereas reactions to MSG are classified as an intolerance or sensitivity that does not trigger this immunological reaction. Only one case of an extremely rare Type I allergic reaction has been documented, and this is not representative of typical MSG sensitivity.

Decades of controlled, double-blind studies have not found a reliable link between MSG consumption and headaches or migraines in the general population. While some individuals may self-report a connection, clinical trials have not consistently replicated these symptoms when MSG is consumed as part of a meal.

Symptoms like flushing or chest pain are often attributed to MSG, but they can also be caused by other components in processed or restaurant foods, such as high sodium, spices, or other ingredients. For self-reported sensitive individuals, symptoms are typically mild and transient and may be psychological due to the long-standing stigma.

MSG itself does not provide significant nutritional benefits, but it can help reduce the total sodium content in food. By replacing some table salt with MSG, food's savory flavor can be enhanced while decreasing sodium intake by a significant percentage.

The research linking MSG to obesity is contradictory and inconsistent, with many early animal studies using flawed methodologies like injections. Observational studies have yielded mixed results, and more robust controlled trials have generally shown no effect on weight gain from normal dietary MSG intake.

Packaged foods with added MSG are required by the FDA to list it on the ingredients label as 'monosodium glutamate'. However, many foods contain naturally occurring glutamates (e.g., tomatoes, cheese) and do not need to be labeled. Other ingredients like yeast extract or hydrolyzed protein also contain free glutamates.