Monosodium glutamate (MSG) is a common ingredient found in many of our favorite foods. From restaurant dishes to convenient canned goods and savory snacks, MSG acts as a flavor enhancer, boosting the taste and making food more delicious. The U.S. Food and Drug Administration (FDA) recognizes MSG as a food ingredient that is generally safe for consumption. However, despite this classification, questions and concerns about its use persist. Because of ongoing discussions, the FDA mandates that MSG must be clearly listed on food labels whenever it is added.
Decoding MSG: What Exactly Is It?
MSG, short for monosodium glutamate, is the sodium salt of glutamic acid, a naturally occurring non-essential amino acid. Glutamate is naturally present in many foods we eat every day, including tomatoes, cheeses, and mushrooms, contributing to their savory or umami taste. MSG was developed as a food additive in the early 20th century, aiming to isolate and replicate this umami flavor. It essentially intensifies the existing flavors in food, creating a more satisfying and rich taste profile.
Is MSG in Food Safe to Eat?
The safety of MSG has been a subject of debate and research for decades. The FDA, along with numerous scientific organizations worldwide, has consistently concluded that MSG is safe for the vast majority of the population when consumed at typical levels. This conclusion is based on extensive reviews of scientific literature and data. However, it’s important to acknowledge the existence of anecdotal reports and the so-called “MSG symptom complex.”
Understanding the MSG Symptom Complex
Over the years, some individuals have reported experiencing a range of symptoms after consuming foods containing MSG. These reactions, often referred to as the MSG symptom complex, can include:
- Headache
- Flushing of the skin
- Excessive sweating
- Facial pressure or tightness
- Numbness, tingling, or burning sensations in the face, neck, and other areas
- Rapid or irregular heartbeats
- Chest discomfort
- Nausea
- General weakness
It’s crucial to note that while these symptoms are reported by some, rigorous scientific research has not established a definitive causal link between MSG consumption and these reactions.
What Does the Research Say About MSG?
Researchers have investigated the potential connection between MSG and the reported symptoms extensively. While some studies have explored the possibility of short-term reactions in a small subset of individuals who may be particularly sensitive to MSG, consistent, large-scale studies have not provided clear evidence to support a broad link between MSG and these health issues. Scientists generally agree that for most people, consuming MSG in normal amounts does not pose a significant health risk. The symptoms reported are typically mild and temporary, often resolving without the need for medical intervention.
How to Manage Potential MSG Sensitivity
For individuals who believe they are sensitive to MSG and experience adverse reactions, the most effective way to manage this potential sensitivity is to avoid foods that list MSG as an ingredient. Reading food labels carefully is essential for identifying products containing MSG. It’s also worth noting that glutamate occurs naturally in many foods, and reactions specifically to added MSG versus naturally occurring glutamates are not always clearly distinguishable.
References:
- Questions and answers on monosodium glutamate (MSG). U.S. Food and Drug Administration. http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm. Accessed March 25, 2022.
- AskMayoExpert. Ophthalmic migraine (typical aura without migraine). Mayo Clinic; 2021.
- Simon RA. Allergies and asthmatic medications to food additives. https://www.uptodate.com/contents/search. Accessed March 25, 2022.
- Ferri F. Food and drug additive reactions. Clinical overview. https://www.clinicalkey.com. Accessed March 25, 2022.
- Wahlstedt A, et al. MSG is A-OK: Exploring the xenophobic history of and best practices for consuming monosodium glutamate. Journal of the Academy of Nutrition and Dietetics. https://www.clinicalkey.com. Accessed March 25, 2022.
