MSG: three little letters that somehow turned a simple flavor enhancer into a full-blown controversy. Depending on who you ask, MSG is either a miracle umami booster or a chemical villain lurking in your favorite takeout. The opinions are loud, often polarizing, and—more often than not—misinformed.
In fact, the story of MSG is less about nutrition and more about a mix of science, sensational headlines, cultural bias, and good old-fashioned misinformation.
So let’s reset the record.
In this article, we’ll unpack the truth about MSG—what it is, what it isn’t, what the research actually says, and why it may not deserve the side-eye it often gets.
And no, we’re not here to tell you to suddenly dump it in everything—but you may walk away with a more balanced perspective. And maybe even a few new ideas to elevate your cooking.
What Is MSG?
MSG stands for monosodium glutamate. It’s the sodium salt of glutamic acid, which is a naturally occurring amino acid—one of the building blocks of protein. And here’s the twist: your body already makes glutamate, and it’s also found in many common foods like tomatoes, mushrooms, cheese, soy sauce, and even breast milk.
So when people demonize MSG as “unnatural,” that’s your first red flag. Not only is MSG naturally derived (originally from seaweed broth in Japan), but glutamate is something your body recognizes and uses every day.
MSG as an additive was first isolated and commercialized in 1908 by Japanese biochemist Kikunae Ikeda, who was trying to understand why certain foods had a savory depth not captured by the traditional four tastes (sweet, sour, salty, bitter). He discovered “umami,” the fifth taste—essentially, savoriness—and MSG is its purest form.
According to the U.S. Food and Drug Administration (FDA), monosodium glutamate (MSG) is “generally recognized as safe” (GRAS)—a designation reserved for food additives with a long history of common use and scientific backing. Yet, public fear around MSG still lingers decades after the science evolved.
The average adult consumes about 15 grams of glutamate from food per day—compared to just 0.55 grams of added MSG.
Why MSG Got a Bad Reputation
The MSG scare really took off in 1969 when a letter was published in the New England Journal of Medicine titled “Chinese Restaurant Syndrome.” The author claimed to feel symptoms like numbness, headaches, and heart palpitations after eating Chinese food, suggesting MSG might be to blame.
The term—and the theory—spread like wildfire. News outlets latched on. Anecdotal reports exploded. And suddenly, MSG was synonymous with discomfort and danger.
But here’s the thing: no large-scale, controlled scientific study has ever confirmed a causal link between MSG and the symptoms of “Chinese Restaurant Syndrome.”
The Real Science: What Research Actually Says About MSG
Let’s move past the myths and look at what peer-reviewed, evidence-based research has found:
- Numerous studies have shown MSG to be safe when consumed at normal dietary levels.
- In double-blind, placebo-controlled trials, most people do not react to MSG even when they think they do.
- A small number of individuals may be sensitive to large doses of MSG on an empty stomach, but this sensitivity is rare and symptoms are typically mild and temporary.
More recently, new studies reiterated that while a subset of people may report symptoms when consuming large doses of MSG, there is still no conclusive evidence that MSG poses health risks at typical intake levels.
MSG and Your Health: What to Know
Let’s get into what you really want to know—does MSG impact your health? Here’s the current understanding.
1. MSG and Weight Gain
Some animal studies have linked high doses of MSG to weight gain or metabolic changes, but these studies often used unrealistic dosages—far higher than any human would reasonably consume.
In real-life dietary amounts, MSG doesn't seem to cause weight gain. In fact, because MSG enhances flavor, it may allow for lower salt and fat content in certain recipes, making it a potential ally in balanced cooking.
Tip: Try adding a pinch of MSG to homemade soups or veggie dishes instead of salt—it can boost flavor while helping you cut sodium.
2. MSG and Headaches
This is probably the most common concern. While some individuals report headaches after eating food with MSG, clinical trials haven’t shown a reliable cause-and-effect relationship.
In most studies, even self-identified “MSG-sensitive” individuals don’t consistently react to MSG when they don’t know whether they’re getting it.
That said, if you personally notice symptoms, it’s always wise to listen to your body.
3. MSG and Allergies or Intolerance
MSG is not a common allergen, and allergic reactions to MSG are extremely rare. It doesn’t contain gluten or dairy, and is generally safe for people with food sensitivities—though it’s always smart to read labels if you have a complicated medical history.
MSG in the Kitchen: How to Use It (Without Going Overboard)
MSG isn’t just for commercial kitchens. If you cook at home—even occasionally—it can be a game-changer. Used sparingly, it adds depth and balance to dishes that feel flat or bland.
Where it works well:
- Broths, soups, and stews
- Roasted vegetables
- Stir-fries
- Salad dressings
- Sauces (especially tomato-based)
- Plant-based cooking (it’s a great tool for enhancing savory depth without meat)
Pro Tip: A little goes a long way. Try ¼ to ½ teaspoon per pound of meat or quart of soup. You can always add more—but you can’t take it out once it’s in.
Navigating Food Labels: Is MSG Hiding in Plain Sight?
If you're trying to track MSG in packaged foods (either to avoid or embrace it), look for:
- Monosodium glutamate (the obvious one)
- Hydrolyzed vegetable protein
- Autolyzed yeast
- Yeast extract
- Soy extracts
- Protein isolate
These can naturally contain or contribute glutamates, and while not identical to pure MSG, they produce similar flavor-enhancing effects.
So, Is MSG Bad, Neutral, or Good for You?
The short answer: For most people, MSG is neutral to beneficial when used appropriately.
It’s not a miracle powder, but it’s also not the dietary villain it’s often made out to be. It’s a legitimate, well-studied, and incredibly useful tool for adding umami and reducing sodium—especially in home cooking and plant-based meals.
If you enjoy cooking and want to explore flavor with more nuance, MSG could be worth experimenting with. If you’ve been avoiding it because of something you heard in the ‘90s, it may be time to revisit your assumptions.
As always, the best dietary approach is one that’s balanced, informed, and grounded in your individual needs—not scare tactics or outdated trends.
