What is MSG?

What is MSG?

MSG is a controversial food additive that brings a savory, umami flavor to a dish and is commonly found in more food than you might expect. Over the last several decades, the benefits and potential harm of MSG have been the subject of fierce discussion, with anecdotal evidence pointing towards MSG causing headaches, swelling, and even brain damage. However, no scientific studies have been able to verify these claims.1

You may have a few questions: Is MSG bad for your health? What does MSG stand for? Some of these are easier to answer than others, so we'll start by discussing what MSG is and then break down the science behind the scare.

Everything You Need to Know About MSG

MSG stands for monosodium glutamate, a combination of sodium and glutamate, which is a naturally occurring amino acid. In fact, our bodies make glutamate, and when digesting can't tell the difference between broken down MSG and the natural glutamate.

Is MSG bad for you?

You've probably heard various stories about MSG, ranging from "it fills you up" to "it causes cancer," but most myths about MSG aren't born out in scientifically rigorous studies. Although many people experience unpleasant symptoms when they consume MSG2 – including headaches, weakness, flushing, and numbness – scientists are generally unable to recreate these symptoms in a controlled study. Where, then, did the perception that MSG is dangerous come from?

An MSG study3 published in 1969 found it can cause severe brain damage – in newborn mice, injected with very high doses of the substance.

MSG, like many other food additives (including salt), is harmful if consumed in exorbitant quantities, but research shows no notable problems when consumed in real-world quantities, which is usually less than half a gram with food.

Is MSG bad for your health if you're particularly sensitive to it?

Another common argument that MSG is dangerous centers around people who are particularly sensitive to it. This phenomenon is true for many different chemicals found in our food; caffeine, for example,4 affects different people to different degrees, depending on how quickly their body metabolizes the molecule. Some people hypothesized that a similar effect occurred with the ingestion of MSG, that the people who reported headaches and other negative side effects were particularly sensitive to the additive.

However, this has been studied as well. Scientists took people who reported a sensitivity to MSG5 and gave them a supplement to take that was either MSG or an identical placebo, and were unable to determine a statistical difference between the two groups.

Not all researchers agree6 that MSG is generally safe for everyone, but if you're worried that you have a sensitivity to MSG, you should consult your doctor or a dietician to see if you can isolate the problem.

Is MSG safe to eat?

MSG falls into the FDA category of GRAS, or "generally recognized as safe." Because of the general furor over the additive, however, the FDA requires companies to list it by name if it is used in any product, rather than hiding it under the general "spices and seasonings" label. That way, anyone who suspects they have a sensitivity or allergy to MSG can avoid it if they so desire. The majority of studies show that a normal dose of MSG, taken alongside food, causes no ill effects.

However, studies are unable to rule out the possibility of MSG causing symptoms2 in sensitive people. If you suspect you are sensitive to MSG, or that you have a bad reaction when consuming it, avoiding the additive altogether can be a relatively easy solution.

Is MSG worse than salt?

Unless you have a sensitivity to MSG, it tends to be better for you than table salt.7 MSG contains less sodium than table salt. Many Americans consume more than the recommended amount of sodium per day, and one study – funded by Ajinomoto Co. Inc.,8 which manufactures MSG and food-related products containing it – suggested replacing some of it with MSG as a way to lower your sodium intake without sacrificing flavor.

Is MSG cancerous?

Determining the origin of any cancer is incredibly difficult, but as far as the available science goes, MSG does not cause cancer.9 Glutamate occurs naturally in many different foods, and our body needs some amount of it to function, so it's impossible to avoid altogether – if added MSG increases the risk of cancer, scientists haven't been able to discover the link yet.

Isn't MSG found mostly in Asian cuisine?

This myth originated in the late 1960s, and it is not accurate. While many types of Asian cuisine do use MSG, so do tons of other foods – including fried chicken, chips, frozen meals, and even chicken noodle soup. The outdated term "Chinese Restaurant Syndrome" has been changed to MSG Symptom Complex10 to better reflect the truth, and to correct an often offensive stereotype.

Monosodium glutamate is found in a wide variety of foods from many different cultures and is not unique to Asian cuisine. Studies have not found a link between MSG and the negative symptoms often associated with it. Read more about the MSG vs CRS controversy here.11

References

  1. Scientists Have Known MSG is Safe for Decades. US News. Accessed January 2022.
  2. IS MSG Good or Bad?. Healthline. Accessed January 2022.
  3. Treating Disease in Mice with MSG. PubMed. Accessed January 2022.
  4. Why Does Coffee Affect Me More Than Others? Coffee and Health. Accessed January 2022.
  5. Questions and Answers on Monosodium Glutamate. FDA. Accessed January 2022.
  6. Actually, MSG is Not Safe for Everyone. Live Science. Accessed January 2022.
  7. MSG Reduces Sodium Intake. Food and Wine. Accessed January 2022.
  8. Study Finds MSG Can Reduce Sodium Intake. EurekAlert. Accessed January 2022.
  9. The Safety Evaluation of Monosodium Glutamate. PubMed. Accessed January 2022.
  10. Redefining Chinese Restaurant Syndrome. Merriam-Webster. Accessed January 2022.
  11. Redefining CRS. Food and Wine. Accessed January 2022.