Is monosodium glutamate (MSG) safe to add to food?

Monosodium Glutamate (MSG) Safety in Food

MSG is safe to add to food for most individuals, as it has been classified as generally recognized as safe (GRAS) by the FDA and has undergone extensive safety testing. 1, 2

Safety Profile of MSG

• MSG is a sodium salt of glutamic acid, a naturally occurring non-essential amino acid that is prevalent in protein-rich foods 2
• The human body metabolizes MSG in the same way whether it comes from natural food sources or is added as a flavor enhancer 2
• MSG has been approved by the FDA as generally recognized as safe (GRAS) and has undergone extensive safety testing 1
• The European Food Safety Authority (EFSA) has established an acceptable daily intake of 30mg/kg body weight/day, which is difficult to exceed through normal dietary consumption 2

Clinical Evidence on MSG Safety

• The largest double-blind, placebo-controlled study (130 subjects) found that while large doses of MSG given without food may elicit mild symptoms in some individuals who believe they react adversely to MSG, these responses were:

  • Infrequent
  • Inconsistent
  • Not reproducible
  • Not observed when MSG was given with food 1

• Normal dietary consumption of MSG does not lead to elevated plasma glutamate levels, as glutamate metabolism is compartmentalized in the human body 2

Potential Concerns and Considerations

• Some individuals report experiencing a complex of symptoms after consuming foods with high MSG content, historically referred to as "Chinese Restaurant Syndrome" 1
• Recent research suggests that high doses and repeated exposure to MSG may be associated with various adverse effects, though these findings are primarily from animal studies and may not translate directly to humans at normal consumption levels 3, 4
• When used in oral food challenges for testing food additive sensitivities, MSG is typically administered in doses ranging from 200-1600 mg, with some studies using up to 5g 5

Benefits of MSG in Food

• MSG enhances the palatability of foods through its "umami" taste properties 2, 6
• It can increase food enjoyment without necessarily increasing overall caloric intake 6
• In clinical settings, MSG has been shown to improve food intake in specific populations such as institutionalized elderly persons and hospitalized diabetic patients by making target foods more appealing 6

Practical Recommendations

• For most individuals, MSG can be safely used as a flavor enhancer in cooking 2
• Those who believe they may be sensitive to MSG should consider:
  • Testing their sensitivity by eliminating MSG and then reintroducing it in a controlled manner
  • Being aware that symptoms are more likely when MSG is consumed without food 1
  • Understanding that scientifically rigorous studies have failed to consistently demonstrate MSG sensitivity in self-reported "sensitive" individuals 2

Common Pitfalls and Caveats

• Many reports of MSG sensitivity are anecdotal and have not been substantiated in controlled clinical studies 1
• The negative perception of MSG may be influenced by cultural factors and historical concerns rather than scientific evidence 2
• When evaluating research on MSG, it's important to distinguish between studies using normal dietary levels versus pharmacological doses that far exceed typical consumption 2
• MSG should not be confused with other food additives that may cause adverse reactions 5