Why We Avoid MSG: Separating Fact from Fiction

November 13, 2025 •

4 min read

According to the FDA, MSG is "generally recognized as safe" (GRAS) for human consumption, yet a widespread public stigma persists. So, why do we avoid MSG? This fear is rooted in decades-old misinformation rather than modern scientific consensus.

Quick Summary

This article explores the historical origins of MSG's bad reputation, dispelling the myth of 'Chinese Restaurant Syndrome' and revealing the scientific consensus on its safety. It contrasts the natural umami flavor found in foods with the food additive and addresses why some people report sensitivities.

Key Points

Misinformation and Bias: The widespread fear of MSG originated from an anecdotal letter in 1968, sparking the racist 'Chinese Restaurant Syndrome' myth that unfairly targeted Chinese cuisine.
Scientific Consensus: Health authorities like the FDA and WHO consider MSG 'generally recognized as safe' (GRAS) at normal dietary levels, based on decades of rigorous scientific studies.
Umami Flavor: MSG is simply the sodium salt of glutamate, an amino acid responsible for the savory umami taste found naturally in many foods like tomatoes and Parmesan cheese.
Minority Sensitivity: Less than 1% of the population may experience a temporary 'MSG symptom complex' from very high doses (3+ grams) consumed on an empty stomach, symptoms which are not typically reproducible under controlled tests.
Salt Reduction Tool: MSG contains significantly less sodium than table salt and can be used to reduce the overall sodium content of food without sacrificing a satisfying savory flavor.
Processed Food Context: Concerns about MSG often stem from its use in highly processed foods, which are often unhealthy due to high fat, sugar, and sodium content, rather than from the MSG itself.

The Racist Origins of a Food Myth

For most of its history, MSG was used widely and without controversy. That changed dramatically in 1968, when a letter was published in the New England Journal of Medicine. The author, a Chinese-American doctor, speculated that a combination of factors, including MSG, might be responsible for symptoms he experienced after eating Chinese food. The media seized on the speculation and coined the xenophobic term “Chinese Restaurant Syndrome” (CRS).

This incident cemented a fear of MSG in the public imagination, unfairly targeting Chinese cuisine with suspicion. The stigma ignored that MSG is simply the sodium salt of glutamate, a common amino acid found naturally in foods like tomatoes and Parmesan cheese, and is used globally, not just in Asian cooking. Despite being debunked repeatedly, the myth of CRS and a harmful MSG still lingers.

Scientific Scrutiny and the Reassuring Verdict

Following the CRS incident, MSG became the subject of numerous scientific studies. However, many early animal studies that suggested negative effects were severely flawed and used unrealistically high doses administered through injections rather than orally. Modern, controlled human studies have largely failed to replicate these results or link moderate MSG consumption to serious health issues.

Key findings from reputable health authorities, including the FDA and the World Health Organization (WHO), confirm MSG's safety for the general population at normal dietary levels. In fact, MSG has significantly less sodium than table salt, allowing it to reduce the overall sodium content of food while enhancing flavor.

The Umami Experience: Natural vs. Added MSG

Glutamate is responsible for the savory fifth taste known as umami. This taste is naturally present in many ingredients, but can also be added via MSG. It’s important to understand how these sources compare.

Natural Sources: Glutamate is found naturally in protein-rich foods and vegetables. Examples include aged Parmesan cheese, ripe tomatoes, mushrooms, and cured meats. In these foods, the glutamate is often bound within protein structures and released slowly, contributing to the food’s complex flavor profile.
Added MSG: Monosodium glutamate is a synthesized version of glutamate, typically made through the fermentation of starches or sugar cane. It is added to processed foods, soups, and seasonings to provide a direct and pure umami kick, enhancing palatability.

Understanding MSG Symptom Complex

While science has largely debunked a causal link between MSG and widespread health problems, a small subset of the population (less than 1%) may report a sensitivity to high doses of MSG consumed on an empty stomach. This is now referred to as the “MSG symptom complex”.

Symptoms are typically mild, transient, and vary widely, including:

Headaches and facial pressure
Numbness, tingling, or burning sensations
Flushing and sweating
General weakness or drowsiness
Heart palpitations or chest pain
Nausea

It is important to note that these symptoms are not reproducible in well-designed, controlled studies for most self-identified sensitive individuals. Often, reactions are inconsistent and may be a nocebo effect, where the expectation of harm causes the symptoms. For truly sensitive individuals, the amount of MSG needed to trigger symptoms (typically 3 grams or more without food) is far higher than the average intake from a typical meal (less than 0.5 grams).

Comparison: MSG vs. Table Salt


Feature	Monosodium Glutamate (MSG)	Table Salt (Sodium Chloride)
Taste Profile	Umami (savory) enhancer.	Salty flavor.
Sodium Content	Lower (approx. 12% sodium).	Higher (approx. 39% sodium).
Role in Cooking	Enhances and deepens existing savory flavors.	Adds a distinctly salty taste.
Health Reputation	Historically stigmatized, often linked to 'Chinese Restaurant Syndrome'.	Generally understood as a necessary nutrient but overconsumption is known to be harmful.
Processing	Fermented naturally from starches or sugar cane.	Typically mined from salt deposits or evaporated from seawater.
Dietary Impact	Can be used to reduce overall sodium intake while maintaining palatability.	Excessive intake is a major contributor to high blood pressure.

Conclusion: Navigating the MSG Narrative

The reasons why we avoid MSG are steeped in historical anecdote and misconception, not in modern scientific fact. Decades of flawed studies and a racially biased narrative created an enduring stigma that has overshadowed decades of research affirming its safety. For the vast majority of people, MSG is a harmless and effective flavor enhancer that contains far less sodium than table salt. For those who believe they are sensitive, any symptoms are typically mild and temporary, occurring only at extremely high, unrealistic doses. Ultimately, the conversation around MSG should shift from unfounded fear toward informed understanding, recognizing it as a food science tool and a source of the universally delicious umami taste. A truly healthy approach to eating involves examining the quality of processed foods, where MSG often appears alongside high levels of sodium, fat, and sugar, rather than demonizing the additive itself.

For more information on the benefits and safety of MSG, refer to the Ajinomoto Group's official resource page: Is MSG Safe?.

Frequently Asked Questions

MSG, or monosodium glutamate, is the sodium salt of the amino acid glutamic acid, which is responsible for the savory taste called umami. It is not considered dangerous for the general population at normal consumption levels, and health authorities like the FDA have classified it as 'generally recognized as safe'.

The connection between MSG and headaches is not supported by rigorous scientific evidence. While a small number of people report mild symptoms like headaches or flushing after consuming large amounts of MSG without food, controlled studies have not been able to consistently reproduce these reactions.

'Chinese Restaurant Syndrome' is an outdated, and now widely recognized as a xenophobic, term coined in the late 1960s based on anecdotal reports. The scientific community has largely debunked the myth that MSG in Chinese food causes a specific set of symptoms.

No, MSG is not an allergen. Allergic reactions are caused by proteins, but MSG is an amino acid salt. The reactions that a small number of individuals report are considered a food intolerance, not a true allergy.

In the United States, the FDA requires food manufacturers to label MSG as 'monosodium glutamate' in the ingredient list when it is added directly. However, foods with naturally occurring glutamate, such as yeast extract or hydrolyzed protein, are not required to specify that they contain glutamate.

Yes. MSG contains significantly less sodium than table salt, with only about one-third the amount. Replacing some salt with MSG can reduce the sodium content of a dish while still maintaining a rich, savory flavor profile.

It is difficult to determine the exact cause, but other ingredients in processed or restaurant foods (like high sodium or fat) may be responsible for reported symptoms. In a small, potentially sensitive subset of the population, a high dose of MSG without food may cause temporary, mild reactions, but the mechanism is not fully understood.