What Is MSG (Monosodium Glutamate), and Is It Really Bad for You?

You may have heard the claim that MSG (monosodium glutamate) is bad for you. Scientific research doesn’t support this claim.

But many people in the U.S. still view MSG in food as potentially harmful. Some restaurants have gone so far as to ban the core ingredient from their kitchens. So, let’s take a look at the history — and the science — of MSG.

What is MSG (monosodium glutamate)?

MSG stands for monosodium glutamate. MSG in food is an additive derived from glutamic acid (glutamate) — an amino acid that naturally occurs in many foods, like tomatoes and cheese. The glutamate in MSG is a bit different from the glutamate found naturally in food. But the body metabolizes both in the same way. 

Glutamic acid (glutamate) is a neurotransmitter, which means it sends chemical messages within the body. The body can make glutamate and absorb it from food. It helps the brain with things like learning and memory. If you have too much or too little, it can cause health problems. But the body is usually very good at digesting glutamate from food and MSG sources when it doesn’t need any more. So having too much isn’t usually a problem. 

It’s worth noting that MSG does not contain gluten, even though “glutamate” is a similar-sounding word.

What does MSG do?

MSG enhances the savory aspects of umami — a Japanese word that roughly translates to “deliciousness.” Umami is known as the “fifth taste,” and it offers a savory “meatiness” (though it’s entirely vegan). 

While MSG is often associated with Chinese food, it’s also in foods like canned chicken noodle soup and Doritos. Kombu, a type of brown seaweed, contains a lot of MSG, which is why it’s often used for creating broths, especially in Japanese cooking.

EXPERT PICKS: WHAT TO READ NEXT

• Salt alternatives: Looking for ways to use less salt without losing the taste? Check out these healthy salt substitutes. 

• Ultra-processed foods and your health: Ultra-processed foods can affect your body and mind in different ways. Experts explain and share tips on how to identify these products.

• Comparing cooking oils: Overwhelmed by all of the cooking oil options? From smoke point to flavor, here are tips to help you choose.

Is MSG bad for you?

No, research doesn’t show any long-term effects from consuming moderate amounts of MSG. The FDA and other expert organizations consider MSG to be safe in moderation. Here are a few other organizations that have extensively evaluated MSG and designated it as safe: 

• National Academy of Sciences

• Joint Expert Committee on Food Additives (JECFA) of the United Nations World Health Organization (WHO) and Food and Agricultural Organization (FAO)

• European Commission’s Scientific Committee

• American Medical Association (AMA)

Read more like this

Explore these related articles, suggested for readers like you.

What Are Ultra-Processed Foods, and Are They Bad for You?

Is Sourdough Bread Good for You? Here Are 5 Health Benefits of Sourdough Bread

8 Supplements to Consider for Diabetic Neuropathy

View more

Even though research supports the safety of MSG, individuals have associated a wide range of negative claims with eating MSG. People have linked MSG with the following conditions:

• Asthma

• Headache

• Nausea

• Drowsiness

• Fatigue

• Concentration problems

In the face of consumer concern in the early 1990s, the FDA appointed an independent scientific group — the Federation of American Societies for Experimental Biology (FASEB) — to study MSG. The FASEB reaffirmed that MSG is safe, while noting that a small group of people may experience temporary side effects. 

MSG side effects

Research on MSG over decades hasn’t found a connection between MSG and the symptoms that some people associate with consuming it. 

In 1993, researchers found that when 71 adult participants were given MSG, they didn’t experience any more unwanted symptoms than the group given the placebo. A 2009 study found that dietary glutamate does not cross the blood-brain barrier in large amounts. So it’s unlikely to affect brain function. 

A 2020 review found that many of the reported negative health effects linked to MSG aren’t relevant to most people. This is because many of these studies used doses of MSG that exceed what people typically get from their diet. 

A typical serving of a food with added MSG contains less than 0.5 g of MSG. But some people may experience brief symptoms when eating a lot more than that. According to the report from FASEB, when consuming 3 g of MSG, some people may experience mild and temporary symptoms, such as:

• Headaches

• Drowsiness

• Numbness

• Tingling

• Palpitations (sensation of fast or pounding heartbeats) 

There’s some disagreement about the possible relationship between weight gain and MSG. Some research has found a link, while in other studies, the connection is nonexistent. More research is likely needed to understand the potential relationship. 

Some research also suggests children could be particularly sensitive to MSG. In one study, researchers highlighted a possible link between MSG consumption and atopic dermatitis (eczema) in kids. But, again, more research is needed. 

Can you be allergic to MSG?

Research hasn’t found evidence of a true MSG allergy. It’s still possible that people may have a sensitivity to the ingredient. But even then, the findings aren’t very convincing.

The FDA has looked into people who report an MSG sensitivity. They found no major differences comparing their reaction to MSG versus a placebo. 

That said, if eating something makes you feel bad, it’s best to stop eating it. There are also at-home food allergy and sensitivity kits you can try. Keep in mind that MSG isn’t just added to foods. It’s also naturally present in some: 

• Meats

• Poultry

• Cheese

• Fish

• Produce

Labeling is only required when MSG is added as an ingredient (listed as monosodium glutamate). 

What are the benefits of using MSG in food?

The major benefit of MSG is that it makes food more flavorful. Researchers have even examined the effects of MSG on taste. One study found that the additive increased the “pleasantness” of a soup. There are many ways to cook with MSG at home. You can use it to enhance the flavor of dishes. That includes tomato sauce, soups, and stews, as well as dips, dressings, and fried rice. 

Some researchers are also exploring the use of MSG as a way to reduce the amount of salt in food without losing a desired saltiness flavor. Since many people consume more than the recommended daily amounts of sodium, this type of salt substitute could be a step in the right direction. But more research is needed on how effective this approach may be. 

Cultural recognition

Beyond flavor, it’s important to understand the myths around MSG and how they’ve led to a bias toward cultural food differences. The negative associations around MSG have xenophobic roots and stand on questionable research that dates back to the 1960s.

The stigma around MSG forced many Chinese (and Latino) restaurants in the U.S. to ban MSG as an ingredient in their kitchens and then to market the ban to attract misinformed customers. 

Why trust our experts?

Written by:

Kate Bratskeir, BA

Kate Bratskeir is a writer and the author of "A Pocket Guide to Sustainable Food Shopping." She primarily covers health, food, and sustainability.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

Our editorial standards

Meet our experts