Monosodium glutamate (MSG) has long been a controversial food additive, often criticized for its potential health risks.

Despite its widespread use as a flavor enhancer in numerous processed foods and restaurant dishes, MSG continues to face scrutiny from both the public and some researchers.

Understanding MSG and Its Role in Food

MSG is a sodium salt derived from glutamic acid, an amino acid naturally present in many foods like tomatoes, cheese, and mushrooms. Its primary function is to impart umami—the savory fifth taste to dishes, elevating flavor profiles without overwhelming saltiness.

Commercially produced through fermentation of carbohydrate sources such as sugar beets or molasses, MSG is commonly found in snacks, seasoning blends, instant noodles, processed meats, and various sauces worldwide. Its relatively low sodium content compared to table salt makes it an attractive alternative for reducing overall dietary sodium.

Safety and Regulatory Perspectives

Global health and food safety authorities, including the U.S. Food and Drug Administration (FDA), the World Health Organization’s Joint Expert Committee on Food Additives (JECFA), and the European Food Safety Authority (EFSA), recognize monosodium glutamate (MSG) as safe when used at typical dietary levels.

In the United States, the FDA classifies MSG as “generally recognized as safe” (GRAS) based on extensive toxicological review and long‑standing use in foods, and requires that added MSG be listed on the ingredient panel so consumers can identify it on packaged products.

JECFA has allocated an ADI (acceptable daily intake) of “not specified” for glutamates — meaning they do not present a health concern at normal use levels — and EFSA’s reassessment found MSG and related glutamates safe within established intake limits. Typical dietary consumption of MSG is not associated with serious adverse health effects, though a small proportion of individuals may report mild, transient symptoms at very high doses.

MSG and Chronic Health Concerns

Concerns have been raised about MSG’s impact on appetite regulation and obesity. Some animal studies suggest that high MSG levels may disrupt hunger signals, potentially contributing to overeating and weight gain. Conversely, evidence in human populations remains inconclusive, with factors such as overall diet quality and lifestyle exerting overriding influence.

High MSG consumption may also exacerbate inflammatory states linked to cardiovascular or metabolic diseases, but definitive causal relationships are yet to be established. Notably, MSG is often present in processed foods high in total sodium and unhealthy oil, complicating attribution of health risks solely to MSG itself.

Nutrition expert Dr. Marion Nestle, professor emerita at New York University, notes that extensive research shows monosodium glutamate (MSG) is safe for most people and that concerns about adverse reactions are not supported by controlled studies; because MSG contains less sodium than table salt and enhances umami flavor, it can also be used to help reduce overall sodium intake in the diet.

MSG is neither a poison nor the definitive cause of widespread health problems as once feared. It is a scientifically supported safe flavor enhancer when used within recommended amounts.

While high intake may provoke mild symptoms in sensitive individuals and animal studies suggest potential metabolic effects at excessive doses, current evidence supports moderate MSG consumption as safe for the general population. Awareness and balanced dietary habits remain paramount to maximizing benefits while minimizing risks associated with MSG.