MSG: What It Is, How It’s Used, and Whether It’s Bad for You

Monosodium glutamate, better known as MSG, has been one of the most debated food ingredients for decades. You may have seen it on ingredient lists, heard mixed opinions, or even searched “what is MSG” or “is MSG bad for you”. Let’s break it down clearly.

What is MSG?

MSG, or monosodium glutamate, is a flavour enhancer used to create a savoury, umami taste. Umami is often described as the fifth taste, alongside sweet, salty, sour and bitter.

Chemically, MSG is the sodium salt of glutamic acid, an amino acid that occurs naturally in foods such as tomatoes, cheese and mushrooms. So, while it may sound artificial, glutamate itself is something your body already processes.

Why is MSG used in food?

MSG is commonly used because it enhances flavour without needing as much salt. You will often find it in:

• Processed foods.
• Instant noodles.
• Soups and sauces.
• Restaurant dishes.

It is also widely used as a seasoning, particularly in cooking, to add depth and richness.

MSG seasoning: how it works in cooking

If you have ever used MSG seasoning, you will know it does not have a strong taste on its own. Instead, it brings out the flavours already present in food.

For example:

• In soups, it makes broths taste richer.
• In meat dishes, it enhances savouriness.
• In plant-based meals, it adds depth and a more meaty flavour.

Many chefs value MSG because it allows them to reduce salt while still achieving a full, satisfying taste.

Is MSG bad for you?

This is the key question: is MSG bad for you?

In short, for most people, no. MSG has been extensively studied and is considered safe by major health authorities and scientific reviews.

Where the concern comes from

MSG’s negative reputation largely comes from what was once called Chinese restaurant syndrome, where some people reported symptoms such as headaches or flushing after eating foods containing MSG.

However, more recent research shows:

• No consistent scientific evidence linking MSG to these symptoms in the general population.
• A small number of people may be sensitive, but this appears to be uncommon.

The bigger picture

In reality, MSG itself is not usually the issue. It often appears in ultra-processed foods, which may be higher in salt, fat and other additives. So it is generally more useful to focus on:

• Overall diet quality.
• Total salt intake.
• Choosing whole foods where possible.

MSG vs naturally occurring glutamate

It is worth noting that many everyday foods naturally contain glutamate, including:

• Parmesan cheese.
• Tomatoes.
• Mushrooms.
• Seaweed.

Your body processes MSG and naturally occurring glutamate in much the same way.

Should you avoid MSG?

For most people, there is no need to avoid MSG completely.

You might choose to limit it if:

• You feel you may be sensitive to it.
• You are trying to reduce processed food intake.
• You prefer cooking with whole ingredients.

Otherwise, MSG can be a helpful way to enhance flavour without relying heavily on salt.

Final thoughts

MSG is not the harmful ingredient it was once thought to be. It is simply a flavour enhancer that, when used sensibly, can improve the taste of food without posing a significant health risk.

Understanding the facts allows you to make informed choices, rather than relying on outdated misconceptions.

Trusted sources

1. Review of alleged reaction to monosodium glutamate and outcome of a multicenter double-blind placebo-controlled study
2. Monosodium glutamate safety and health effects.
3. Monosodium glutamate and health outcomes.