The Negative Stigma Surrounding MSG May Not Be Entirely Justified
There are certain ingredients that are often blamed for causing uncomfortable symptoms after consuming them, and monosodium glutamate (MSG) is frequently singled out. This flavor enhancer has gained such a bad reputation that some food products proudly advertise being MSG-free. But despite all the controversy, is MSG truly harmful for your health? Let’s hear from the experts: Antonette Hardie, a registered dietitian at The Ohio State University Wexner Medical Center; Stephani Johnson, a professor specializing in Clinical and Preventive Nutrition Sciences at Rutgers University; and Christy Brissette, a nutritionist and owner of 80 Twenty Nutrition in Laguna Beach, CA.
The reality is a bit complex. So, what does the research indicate about the effects of MSG on your health and what do dietitians want you to understand?
What exactly is MSG?
MSG, short for monosodium glutamate, is the sodium salt form of glutamic acid, a common amino acid naturally present in many foods and our bodies, as explained by Stephani Johnson. The Food and Drug Administration (FDA) notes that MSG occurs naturally in certain foods such as tomatoes and cheeses. Initially extracted from seaweed broth in 1908, MSG began being used as a flavor enhancer. Nowadays, MSG is typically produced by fermenting starch, sugar beets, sugar cane, or molasses.
Is MSG harmful?
Despite its reputation for causing headaches and nausea, the FDA has classified MSG as “generally recognized as safe” for consumption. Antonette Hardie points out that MSG contains less sodium than table salt and emphasizes that it is not inherently detrimental to health. However, MSG is often found in processed foods that are not particularly nutritious, containing high levels of saturated fats, artificial additives, and added sugars. Hardie explains that MSG is unfairly criticized because it is commonly used in these types of pre-packaged foods, even though it is not inherently harmful on its own.
Nevertheless, some individuals may be more sensitive to MSG. Christy Brissette notes that certain people may experience symptoms like flushing, tingling, headaches, nausea, numbness, heart palpitations, and insomnia after consuming large amounts of MSG.
Research findings on MSG
Over the years, MSG has been the subject of numerous studies. Older research suggested potential toxicity, adverse effects on brain health, and an increased risk of obesity and metabolic disorders, according to Johnson. However, she highlights that these studies had significant flaws, such as the absence of a control group, the use of excessively high MSG doses (3 grams or more), and administering MSG via injection rather than oral consumption.
Recent studies have not reached the same conclusions when MSG is consumed in typical amounts, which usually range around 0.5 grams per serving, Johnson explains. For instance, while earlier research indicated that MSG might lead to overeating, a later study found that individuals who consumed soup with MSG actually
Symptoms of consuming MSG may include a burning sensation in or around the mouth, heart palpitations, tingling, and drowsiness. MSG, which provides a savory, meaty flavor known as umami, is naturally present in some foods. The FDA identifies Asian cuisine, processed foods, canned vegetables, soups, deli meats, condiments, and potato chips as common sources of added MSG. Additionally, MSG occurs naturally in mushrooms, cheeses, garlic, and tomatoes.
Meat and poultry labels are required to list MSG as “monosodium glutamate” by the USDA. Manufacturers must also disclose the addition of MSG in food ingredients, as per FDA regulations. According to major health organizations such as the WHO, FDA, and EFSA, consuming MSG within specified limits is generally safe. The WHO recommends not exceeding 120 milligrams per kilogram of body weight daily, while the EFSA suggests a limit of 14 milligrams per pound of body weight daily.
As long as one is not sensitive to MSG, it is considered safe for consumption and may help reduce overall sodium intake by providing a salty taste without actual salt. Nutrition experts advise minimizing intake of packaged foods containing MSG to avoid other potentially harmful additives.
