Is MSG Bad for You? Side Effects, Benefits & Safe Intake

MSG is not bad for you because it is considered safe by the U.S. Food and Drug Administration (FDA). However, some people believe that consuming MSG may trigger mild symptoms such as headaches, drowsiness, hives, or high blood pressure.

Monosodium glutamate, commonly known as MSG, is a flavor enhancer made by combining glutamate with sodium. It is widely used in the food industry to boost the taste of foods such as processed meats, canned vegetables, soy sauce, crackers, and seasoning blends.

MSG also occurs naturally in foods like cheese, tomatoes, mushrooms, seaweed, and meats. It provides the umami taste, a savory flavor that lingers in the mouth, stimulates saliva production, and increases the pleasure of eating.

Possible side effects

Some reports suggest that MSG may cause certain symptoms, including:

• Headache and migraine;

• Hives, rhinitis, and asthma;

• Weight gain;

• High blood pressure;

• Drowsiness.

MSG has also been associated with what is commonly known as Chinese restaurant syndrome, a term used to describe a group of symptoms that may occur in people who are sensitive to MSG. These symptoms can include nausea, sweating, hives, fatigue, headache, and other mild reactions.

However, a direct cause-and-effect relationship between MSG consumption and these symptoms has not been scientifically confirmed. Most symptoms were reported in studies that used very high doses of MSG, amounts that are unlikely to be consumed as part of a balanced diet.

Potential benefits

MSG enhances the flavor of foods, which may help reduce the need for added salt. Lowering salt intake can support better blood pressure control.

MSG may also help improve appetite in older adults. As taste and smell tend to decline with age, adding MSG may increase food enjoyment and help prevent unintentional weight loss. It may also benefit people with reduced saliva production by making food easier to chew and swallow.

Food sources

The table below lists foods that naturally contain glutamate, with approximate amounts per 100 grams of each:

In addition to naturally occurring sources, MSG is also found in processed foods such as packaged snacks, bacon, sausage, soy sauce, mustard, ready-made salad dressings, seasoning mixes, frozen meals, and crackers.

Recommended amount

In the United States, the FDA has not established a specific maximum daily intake for MSG. According to the U.S. Food and Drug Administration (FDA), monosodium glutamate (MSG) is classified as "generally recognized as safe" (GRAS) when consumed at typical levels found in foods.

In Europe, the maximum recommended intake is 30 mg per kilogram of body weight per day. For example, a person who weighs 65 kg (143 lb) should consume no more than 1.95 g of MSG per day. European authorities also set a maximum limit of 10 g of MSG per kilogram of processed food.

Safe consumption

MSG can be used in small amounts in home cooking. It is important to avoid combining it with large amounts of added salt to prevent excessive sodium intake.

It is also advisable to limit highly processed foods that contain MSG, such as seasoning blends, crackers, and frozen meals. These products often contain other ingredients that may negatively affect health, including added sugars, saturated fat, and trans fat.