MSG, or monosodium glutamate, has long been a controversial ingredient. Some food labels proudly declare they are MSG-free, reinforcing its negative reputation. But is MSG truly something to avoid or is its bad press based on misconceptions?
Here’s what research says about MSG’s impact on health and what dietitians want you to know.
What is MSG?
MSG stands for monosodium glutamate, the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods and in the human body. According to Food Standards Australia New Zealand (FSANZ), glutamate is present in foods like tomatoes, cheeses, mushrooms and meats.
Originally extracted from seaweed broth in 1908, MSG became a popular flavour enhancer, adding the umami taste to various dishes. Today, it is typically produced through the fermentation of starch, sugar beets, sugarcane or molasses.
Is MSG bad for you?
MSG has a long-standing reputation for causing headaches and nausea, but food safety authorities, including FSANZ, have classified it as safe for consumption. “It actually contains less sodium than table salt,” says nutritionist Antonette Hardie. Despite the stigma, experts say MSG isn’t inherently harmful.
MSG is often found in highly processed foods that are high in saturated fats, additives and added sugars, which contributes to its negative image, Hardie explains. “Because MSG is used in these pre-packaged foods, it gets a bad rap when it is not actually ‘bad for you’ on its own.”
However, some people report short-term reactions to MSG. “For those sensitive to MSG, symptoms such as flushing, tingling, headaches, nausea, numbness, heart palpitations and insomnia have been reported after consuming large amounts,” says registered dietitian Christy Brissette.
What research says about MSG
MSG has been studied for decades, with early research linking it to brain toxicity, obesity and metabolic disorders. However, nutritionist Stephani Johnson, explains that many of these studies had flaws, including excessive MSG doses—3 grams or more—or testing MSG through injection rather than oral consumption.
More recent studies haven’t found the same risks when MSG is consumed in typical amounts, which are about 0.5 grams per serving. Some research even suggests MSG may help regulate appetite. While older studies claimed MSG encouraged overeating, a later study found that people who ate soup with MSG actually consumed less than those who didn’t.
Some individuals may experience mild symptoms known as MSG Complex Syndrome. Its potential symptoms include:
- Flushed skin
- Headache
- Muscle aches
- Numbness or tingling around the mouth
- Heart palpitations
- Drowsiness
Foods that contain MSG
MSG enhances the umami taste, adding a savoury, meaty flavour to food, says Brissette. “It’s naturally found in some foods,” she says. Here’s where MSG is most commonly found:
- Asian cuisine
- Processed foods
- Canned vegetables
- Soups
- Deli meats
- Condiments
- Potato chips
MSG is also found naturally in these foods:
- Mushrooms
- Cheeses
- Garlic
- Tomatoes
In Australia, MSG is required to be listed on food labels, usually as “monosodium glutamate” when added as an ingredient.
Is it OK to have some MSG?
Major global health organisations, including the World Health Organization (WHO), FSANZ, and the European Food Safety Authority (EFSA), consider MSG safe for consumption within certain limits.
The WHO recommends an acceptable daily intake (ADI) of 120 milligrams per kilogram of body weight. The EFSA advises a maximum of 14 milligrams per pound of body weight per day. This means a person weighing 68 kilograms could safely consume up to 2.1 grams of MSG daily—far more than what’s typically found in a serving of food.
“As long as you’re not sensitive to it, then it is okay for use,” says Hardie. “It could actually help reduce overall sodium intake by enhancing flavour without adding extra salt.”
However, Hardie advises limiting processed foods containing MSG. “There are likely other additives in those foods that are worse for your health,” she says.
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