The Controversial History of MSG's Reputation
The widespread fear and negative perception of MSG began with a single letter published in the New England Journal of Medicine in 1968. A doctor described a cluster of symptoms, including numbness, weakness, and palpitations, experienced after eating Chinese food, attributing the cause to MSG. This was sensationalized and dubbed 'Chinese Restaurant Syndrome,' a term later renamed 'MSG symptom complex' (MSC). This early, anecdotal report, fueled by xenophobic biases toward Chinese cuisine, was not based on rigorous scientific evidence, and subsequent, well-controlled studies have failed to replicate the reported reactions consistently.
Debunking the Biggest MSG Myths
Many of the fears surrounding MSG have been scientifically debunked over decades of research. Concerns about headaches, brain damage, and allergies have been specifically addressed and disproven in controlled studies.
- Headaches and Migraines: The International Headache Society even removed MSG from its list of triggers in 2018 due to a lack of consistent evidence. Studies have found no significant difference in headache incidence between participants given MSG with food and those given a placebo.
- Brain Toxicity: Early animal studies involved injecting extremely high doses of MSG directly into the brains of infant mice, a method that has no relevance to normal human dietary consumption. Dietary glutamate does not easily cross the blood-brain barrier, and the body metabolizes it effectively.
- Allergic Reactions: An MSG allergy is considered a myth by many allergists. True allergies are caused by proteins, and glutamate is an amino acid. Reported reactions are typically mild intolerances in a very small subset of people, not true allergic responses.
The True Reasons Why We Avoid MSG
While MSG itself is not the toxic substance it was once made out to be, there are still valid, evidence-based reasons to be mindful of its consumption. The core issue lies not with the additive but with the company it keeps.
Foods containing added MSG are almost always highly processed convenience foods. These include packaged snack foods, instant noodles, frozen dinners, and many fast-food items. These products are typically characterized by high levels of:
- Sodium
- Saturated or trans fats
- Refined carbohydrates
- Sugar
Focusing solely on MSG while overlooking these other components can obscure the bigger picture of a less healthy diet. An individual concerned about their health is better served by reducing their intake of ultra-processed foods as a whole, rather than just fixating on a single, scientifically cleared ingredient.
MSG and Processed Foods vs. Whole Foods
This comparison highlights the difference between consuming glutamate as an additive in processed goods versus a natural component of whole foods.
| Feature | MSG in Processed Foods | Glutamate in Whole Foods |
|---|---|---|
| Source | Produced via fermentation of starches (e.g., sugar cane, corn) | Naturally present in protein-rich foods like tomatoes, mushrooms, cheese |
| Dietary Context | Part of an overall unhealthy, highly processed dietary pattern | Part of a nutritious, balanced diet |
| Sodium Content | Contains sodium, though less per gram than table salt | Sodium content varies; many sources are low in sodium |
| Nutritional Value | Little to none; often in conjunction with other unhealthy ingredients | Found alongside vitamins, minerals, fiber, and other nutrients |
| Health Implication | Indicates reliance on processed foods, raising overall health concerns | Contributes to a rich, umami flavor in healthy dishes |
Potential Sensitivity and Proper Management
For a small subset of the population (estimated at less than 1%), consuming high doses of MSG without food can lead to mild, short-term symptoms like flushing, headache, or tingling. It's important to distinguish this from a true allergy. Most foods containing added MSG have less than 0.5 grams per serving, making a reaction unlikely for most people.
- How to identify sensitivity: If you suspect you are sensitive, keep a detailed food diary to track symptoms and identify potential triggers, not just MSG. Many report reactions to processed foods, but the culprit could be high sodium or other additives.
- How to manage: If you experience symptoms after consuming foods with MSG, the most logical step is to simply avoid that food. For those who are sensitive, the adverse effects are typically self-limiting and resolve on their own. Seeking advice from a medical professional for a proper diagnosis is also recommended.
MSG: A Tool for Sodium Reduction?
An ironic twist in the MSG story is its potential benefit for sodium reduction. MSG contains about one-third the sodium of table salt and, due to its powerful umami flavor, can be used to reduce the overall salt content in a recipe without sacrificing palatability. This offers a practical way for both home cooks and the food industry to lower sodium in certain products, a key public health goal. Learn more about using MSG to reduce sodium.
Conclusion
Decades of scientific research have repeatedly affirmed that MSG is a safe food additive for the vast majority of consumers. The negative reputation it garnered is largely rooted in misinformation and early, poorly-conducted studies. For most people, there is no inherent reason why they shouldn't use MSG. The more salient concern is that MSG is often found in the ultra-processed foods we are often encouraged to limit for broader health reasons. Instead of fearing the ingredient itself, a better approach is to focus on a balanced diet rich in whole foods, many of which contain naturally occurring glutamate that our bodies process identically. For the small number of people who experience genuine sensitivity, simply avoiding foods that trigger a reaction is the best course of action.
