Does MSG cause headaches?

Controlled double-blind studies have not consistently shown that MSG causes headaches at typical dietary levels. The 'Chinese Restaurant Syndrome' concept originated from an anecdotal 1968 letter, not a controlled study. Some individuals may be sensitive, but the evidence for MSG as a cause is not established.

Is MSG natural or artificial?

MSG is produced by fermenting natural sources like starch or sugar beets, similar to how vinegar or yogurt is made. Glutamate itself is a naturally occurring amino acid found in many foods including tomatoes, parmesan, and mushrooms.

What is the acceptable daily intake for MSG?

EFSA set a group ADI of 30 mg/kg body weight per day for glutamic acid and glutamates. EFSA noted that high consumers, particularly children, may approach or exceed this level from food additives alone and recommended manufacturers reduce MSG levels.

How do I know if a product contains MSG?

Look for 'monosodium glutamate', 'MSG', or 'E621' in the ingredient list. Note that 'yeast extract', 'hydrolyzed protein', and 'autolyzed yeast' contain naturally occurring glutamate but are not the same as added MSG. BioBrief can scan any product and flag MSG.

Is It Safe?

Is MSG Safe?

Monosodium glutamate (MSG) is one of the most misunderstood food additives. It has been used for over a century as a flavor enhancer, yet it remains surrounded by persistent myths. Here is what the science and regulators actually say.

What It Is

MSG (monosodium glutamate, E621) is the sodium salt of glutamic acid, a naturally occurring amino acid found in tomatoes, parmesan cheese, mushrooms, and many other foods. It was first isolated from seaweed in Japan in 1908 by chemist Kikunae Ikeda, who identified it as the source of the savory 'umami' taste. Commercially, MSG is produced by fermenting starch, sugar beets, or molasses. It is used in soups, snacks, seasonings, and restaurant cooking. It is listed on labels as 'monosodium glutamate', 'MSG', or 'E621'.

↗ FDA: Questions and Answers on Monosodium Glutamate (MSG)

Why People Worry

The concept of 'Chinese Restaurant Syndrome' — a cluster of symptoms including headache, flushing, and sweating attributed to MSG — was introduced in a 1968 letter to the New England Journal of Medicine. This letter was anecdotal and not a controlled study. Subsequent double-blind studies have not consistently reproduced these symptoms when MSG is consumed at typical dietary levels. Some individuals report sensitivity, but controlled research has not established MSG as the cause. The persistence of MSG concerns is partly cultural and partly due to the original letter's wide circulation.

What Regulators Say

The FDA classifies MSG as Generally Recognized as Safe (GRAS). The FDA notes that while some people may be sensitive to MSG, controlled studies have not confirmed a causal link between MSG and the reported symptoms at typical dietary exposure. EFSA re-evaluated glutamic acid and glutamates (including MSG, E621) in 2017 and set a group ADI of 30 mg/kg body weight per day. EFSA noted that exposure from food additives alone may approach or exceed this ADI for high consumers, particularly children, and recommended that manufacturers reduce MSG levels in processed foods.

How to Decide for Your Family

The FDA and most food safety authorities consider MSG safe at typical dietary exposure. If you believe you are sensitive to MSG, an elimination trial is a reasonable personal choice. Note that glutamate is naturally present in many foods, so avoiding MSG entirely while consuming parmesan, tomatoes, or soy sauce means you are still consuming glutamate. BioBrief flags MSG when you scan a product.

Frequently Asked Questions

Does MSG cause headaches?: Controlled double-blind studies have not consistently shown that MSG causes headaches at typical dietary levels. The 'Chinese Restaurant Syndrome' concept originated from an anecdotal 1968 letter, not a controlled study. Some individuals may be sensitive, but the evidence for MSG as a cause is not established.
Is MSG natural or artificial?: MSG is produced by fermenting natural sources like starch or sugar beets, similar to how vinegar or yogurt is made. Glutamate itself is a naturally occurring amino acid found in many foods including tomatoes, parmesan, and mushrooms.
What is the acceptable daily intake for MSG?: EFSA set a group ADI of 30 mg/kg body weight per day for glutamic acid and glutamates. EFSA noted that high consumers, particularly children, may approach or exceed this level from food additives alone and recommended manufacturers reduce MSG levels.
How do I know if a product contains MSG?: Look for 'monosodium glutamate', 'MSG', or 'E621' in the ingredient list. Note that 'yeast extract', 'hydrolyzed protein', and 'autolyzed yeast' contain naturally occurring glutamate but are not the same as added MSG. BioBrief can scan any product and flag MSG.