Is Monosodium Glutamate Bad For You?

Monosodium glutamate (MSG) has a controversial reputation. While this common food additive enhances flavor, some claim it causes concerning health issues. But what does the research say? As a reliable food additives supplier, Let’s delve deeper into whether MSG is unhealthy.

What is Monosodium Glutamate?

Monosodium glutamate (MSG) is a synthetic sodium salt of glutamic acid, a non-essential amino acid. Widely used as a flavor enhancer in the food industry, MSG intensifies meaty and umami flavors in foods. Commonly found in a variety of processed foods, including canned products, spice blends, soups, and instant noodles, MSG is a key ingredient in many food products.

The FDA considers MSG to be “generally recognized as safe” in moderation. They set an acceptable daily intake of about 2.2 grams for a 150-pound person.

A Brief History of MSG Controversy

MSG wasn’t always seen as dangerous. It was discovered by a Japanese scientist in 1908 who realized that glutamic acid greatly enhanced food flavor. The additive became widely used in Asian cooking.

However, in 1968, a physician named Robert Ho Man Kwok wrote a letter theorizing that MSG caused symptoms he experienced after eating at Chinese restaurants.

This led to a condition called “Chinese Restaurant Syndrome,” which was said to cause headaches, flushing, and heart palpitations after consuming MSG.

However, research since then has not substantiated these claims:

• Double-blind placebo-controlled studies found that people sensitive to MSG had reactions to placebos nearly as often as MSG.
• Injection studies using super-high doses not found in food aren’t applicable.
• Possible bias and poor methodology questioned older research.

Today, most scientists reject “Chinese Restaurant Syndrome” and consider MSG completely safe for most people.
I’ll break down the current research next.

Is Eating Monosodium Glutamate Safe?

Here’s what modern science says about links between MSG and health issues:

MSG and Brain Health

Glutamic acid plays many roles in your brain. As a neurotransmitter, it’s involved with learning and memory.

Some claim that MSG could lead to brain damage by causing dangerous glutamate levels in the brain.

However, research shows that when you eat MSG:

• Almost none makes it past the gut into the blood.
• What little enters your blood doesn’t cross the blood-brain barrier.

So consuming normal amounts of MSG via food poses no risk to your brain.

MSG, Metabolic Disorders and Weight Gain

Early animal studies linked MSG consumption with weight gain, metabolic disorders like diabetes, and cellular damage.

But current research presents more conflicting results:

• Some newer animal studies link umami flavors with anti-obesity effects.
• Human studies show no impact on body weight.

While more research is underway, the evidence doesn’t support MSG as a cause of obesity or diabetes at typical dietary levels.

MSG and Chinese Restaurant Syndrome (CRS)

Symptoms like headache, flushing, and heart palpitations after eating MSG continue to be reported.

However, various double-blind studies found that:

• Subjects reacted to placebos more than MSG.
• Reactions occurred independently of MSG dose.
• Most people don’t display symptoms.

Per research, 1% or less of people may have temporary reactions to large doses of 3 grams of MSG or more. However, researchers remain split on whether “Chinese Restaurant Syndrome” actually exists.

Is MSG an Allergen?

According to food allergy organizations, no confirmed cases of MSG allergies exist.
This is understandable since glutamate is a neurotransmitter essential for normal body functioning.
A few people could potentially have an MSG “sensitivity.” But scientists can’t confirm this without large-scale clinical studies.
For those who react to MSG, choosing foods with no added msg is smart.

What Foods With MSG?

Beyond its use as a direct food additive, MSG also occurs naturally in ingredient sources like hydrolyzed vegetable protein (HVP). Foods with MSG include:

• Fast food chicken, fries
• Pre-packaged meals
• Frozen dinners
• Flavored snack chips
• Seasoning mixes
• Canned soups
• Salad dressings
• Deli meats

MSG naturally occurs in higher levels in foods like ripe tomatoes, Parmesan cheese, soy sauce, and mushrooms.
Glutamate is also abundant in human breast milk, underscoring its likely safety for humans.

Health Benefits of MSG

Early research shows some intriguing upsides to using MSG:

May Reduce Sodium Intake – MSG may allow reduced salt use in products while maintaining taste. That’s a major benefit for those limiting sodium intake.
Enhances Flavor – MSG powerfully intensifies savory, umami flavors in food. Using it could help boost nutrition in bland but healthy foods often shunned by kids and adults.

Should I Avoid MSG?

According to the research, there’s no good evidence that MSG is dangerous or that “Chinese Restaurant Syndrome” exists.

That said:
A Small Percentage May React – Up to 1% could have temporary reactions if consuming 3+ grams MSG on an empty stomach. So large doses could bother some.
It’s Common in Processed Foods – MSG is found in many high-sodium frozen meals, chips, fast food, and other processed items that aren’t great for everyday health.
When in Doubt, Avoid It – If you frequently feel unwell after meals with MSG, avoiding it is wise even without rock-solid clinical proof.

Talk to your doctor if you suspect an MSG issue. An elimination diet could help identify if glutamate triggers symptoms.
So, MSG appears safe in most cases. However, limit intake if you consistently feel worse after eating foods containing it.
The research shows no good evidence of toxicity from dietary MSG at normal intake levels.

The Bottom Line: Is MSG Bad For You?

The data suggests MSG is safe for most people exposed to typical dietary substances. And potential benefits are emerging from this umami-rich flavor enhancer.
However, avoiding MSG when in doubt makes sense for those who feel worse after consuming it. As with many things, moderation is key if you want to keep enjoying its savory goodness.
This concludes my deep dive into MSG safety. I hope you found it helpful! Please contact us if you have any other questions about food ingredients.

Related Posts：
1. What does xanthan gum do?
2. The necessity of food preservation