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This story is part of our series, Reality Check, in which GH experts uncover the truth behind common misconceptions about health, safety, and everyday living.
Once plastered on Chinese restaurant windows like a badge of honor, “No MSG” signs used to signal purity and safety—right up there with an A health rating or a Michelin nod. But MSG’s bad reputation started with cultural bias, not solid science. A widely publicized 1960s anecdote helped fuel decades of fear around Chinese food, even though glutamate—the amino acid in MSG—occurs naturally in foods like tomatoes, mushrooms, Parmesan, miso, and soy sauce. As science grapples with questions around the impact of MSG on health—research suggests it’s generally safe for most people in limited amounts—some young chefs, cookbook authors, and bartenders are embracing the ingredient for what it does well: make food and drinks taste better.
The Big Picture
Once feared as a health hazard, MSG’s bad reputation traces back to shaky science and cultural bias.
The stigma around MSG—it’s been thought of as a potentially harmful and even toxic ingredient in Chinese food for decades—all started with a 1968 letter in the New England Journal of Medicine. In it, a doctor described feeling numb and lightheaded after eating at Chinese restaurants—maybe from MSG, maybe from wine or sodium, he admitted. But the vague anecdote took on a life of its own.
The media picked it up, and soon the term “Chinese Restaurant Syndrome” entered the cultural conversation. Despite the lack of scientific evidence at the time, the story snowballed, amplified by sensational headlines and a growing wave of suspicion toward unfamiliar cuisines.
Many experts now say the backlash was driven more by xenophobia than science, unfairly targeting Chinese food while ignoring that MSG is common in American snack brands and fast food. It’s not the first time a culturally significant ingredient has been stigmatized—think of fermented foods like kimchi and fish sauce, once dismissed as strange or unappetizing by mainstream American standards.
The Science
MSG is created through fermentation and has now been more widely studied.
In scientific terms, monosodium glutamate, or MSG, is the amino acid glutamate along with some sodium. “As soon as MSG is added to moist ingredients and dissolves, the glutamate and sodium in MSG separate from each other," explains Harold McGee, food science writer and author of On Food and Cooking. In the human body, glutamate functions as an important neurotransmitter in the brain and nervous system.
Discovered in 1908 by Japanese scientist Kikunae Ikeda, MSG is now made by fermenting carbohydrate-rich foods like sugarcane, sugar beets, or molasses, a process similar to how we produce yogurt or vinegar. Glutamate delivers umami—the deeply savory fifth taste behind what makes certain foods so mouthwatering and gives dishes depth. It occurs naturally in many foods, including Parmesan, tomatoes, and mushrooms, and it’s added to everything from some flavors of Doritos and instant ramen, to lots of fast-food fried chicken.
Today, modern research is trying to paint a fuller picture of the effect MSG may have on your health. Research on humans—the most relevant for dietary guidance—about the connection between MSG consumption and headaches is ongoing. Meanwhile, several animal studies have suggested that high dose MSG exposure may be linked to changes in weight, organ development, and neurological function—especially in offspring—though these findings come largely from experimental models and may not reflect human physiology.
In 1995, a report developed for the FDA found that MSG is safe for most people when consumed in normal amounts. The FDA calls it “Generally Recognized as Safe” (GRAS), the same label given to salt, citric acid, and garlic powder.
The FDA does not give a Daily Value or recommended upper limit for glutamate consumption, but the European Food Safety Authority (EFSA) does. In 2017, the EFSA established 30 mg per kg body weight, or about 2 grams for a 147-pound person, per day as a safe upper limit for glutamates consumption—a limit they say could easily be exceeded by people whose diets are high in foods containing MSG such as “fine bakery wares, soups and broths, sauces, meat and meat products, seasoning and condiments and food supplements.” According to the EFSA report, exceeding the limit could lead to adverse health effects such as headaches.
What the experts say
According to chefs, MSG is a seasoning upgrade, adding depth and balance to food without the need for extra salt.
Adding MSG to food is akin to upgrading from regular stereo to Dolby surround sound—it dials up flavor complexity and makes dishes pop. That’s why it’s found in so many craveable snacks and fast foods. You can even buy MSG at the grocery store and it’s easy to use at home. It’s sold under brand names like Accent, Ajinomoto, and Vedan, often near the spices or international ingredients. “You can use it in so many dishes that just need that extra bit of oomph,” says Jocelyn Delk Adams, cookbook author of Everyday Grand. “It’s another tool in your cooking toolkit.”
Much the same way you might add a dash of Worcestershire sauce or a spoonful of bouillon base in recipes, a small sprinkle of MSG can quietly elevate a dish. “I keep it next to the stove,” says chef Calvin Eng, owner of Bonnie’s in Brooklyn and author of Salt, Sugar and MSG. “If a dish feels flat, MSG brings it to life.” If you’re new to using MSG, start small: Try adding a pinch to half your soup or broth and compare it to the other half. You’ll instantly notice more depth and savoriness—a fuller, more balanced flavor.
Cookbook authors are in on it too. Abi Balingit includes Turrones de Casoy MSG Brownies in her dessert collection Mayumu, while Jocelyn Delk Adams calls for MSG (or Accent) to season her Southern potato salad in Everyday Grand.
At Bonnie’s, Eng uses MSG in everything from dirty martinis to Cantonese comfort food (he also has the letters tattooed on his arm). “MSG was always in the kitchens I worked in,” he says.
Nutritionists say MSG can be a useful tool for enhancing flavor while helping to lower overall sodium intake, especially when used in balanced, minimally processed meals.
MSG is vegan-friendly, making it a simple way to add umami without meat or dairy. Plus, per gram, it contains two-thirds less sodium than table salt. “It can help reduce salt in food without sacrificing flavor,” explains registered dietitian Samantha Cassetty, MS, RD, author of Sugar Shock. That said, adding a little MSG to boost the flavor in veggies is different from consuming it (or sodium) in heavily processed foods, where we encounter most flavor additives. Your best bet is to limit ultra-processed foods and focus on eating more whole or minimally processed foods while keeping your overall sodium in check.
Cassetty says that high doses of MSG might trigger symptoms like headaches or flushing in sensitive people, but most people don't have to worry about the effects of consuming small amounts of it in their diet. “You know your body best. If something doesn’t sit right with you, skip it. But don’t fear it based on myths,” she says.
Food sensitivities are real—just think of sulfites in red wine, which can cause flushing or headaches in some people, or the digestive issue that people who are lactose intolerant get when they consume foods containing lactose (such as milk or ice cream). But like those, MSG reactions can vary person to person.
Registered dietitian and certified intuitive eating counselor Laura Iu, RD, CDN, CNSC, RYT, adds that portion size, sodium levels, or how a meal is prepared are more likely culprits. “People tend to be quick to blame their post-meal discomfort on MSG without considering those other factors,” she says.
The Bottom Line
MSG is now recognized as a flavor enhancer that boosts umami and can help reduce sodium.
Long vilified, MSG is a versatile culinary ingredient and increasingly celebrated for what it does best: making food taste great. It enhances umami and brings depth and balance to food, from soups to broths. When consumed in small amounts, it is generally considered safe for most people and can be an easy way to boost flavor with less sodium than table salt. A little really does go a long way.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
