Food & Monosodium Glutamate (MSG): Understanding Monosodium Glutamate, Its Effects on the Body & How to Make Informed Food Choices

Introduction: What’s Really in Your Food?

Have you ever eaten a packet of flavoured chips, instant noodles, takeaway food or a processed snack and wondered why it tastes so savoury, rich and satisfying?

One possible ingredient responsible for that distinctive flavour is Monosodium Glutamate (MSG).

MSG is one of the most widely used flavour enhancers in the food industry. It gives food a characteristic savoury taste known as umami – often described as the fifth basic taste, alongside sweet, sour, salty and bitter.

But MSG has also attracted considerable controversy. Some people report headaches, flushing, thirst, nausea or other symptoms after eating foods containing it, while others consume it regularly without noticing any adverse effects.

So, what exactly is MSG? How does it interact with the body? Is it harmful, or has it been misunderstood?

Let’s explore the science, potential sensitivities and practical ways to make informed food choices.

1. What Is Monosodium Glutamate (MSG)?

Monosodium glutamate is the sodium salt of glutamic acid, an amino acid that occurs naturally in many foods and is also present in the human body.

Glutamate plays several important roles in human physiology:

• It is involved in protein metabolism.
• It acts as an important neurotransmitter in the nervous system.
• It contributes to normal cellular metabolism.
• It helps create the savoury taste sensation known as umami.

MSG is manufactured commercially through the fermentation of carbohydrate sources such as sugar cane, sugar beet, corn or cassava.

The resulting glutamate is chemically equivalent to glutamate found naturally in foods.

An important distinction: Naturally occurring glutamate and added MSG are chemically the same, although the amount consumed, the food matrix and individual sensitivity may differ.

Common natural sources of free glutamate include:

• Tomatoes
• Mushrooms
• Mature cheeses, particularly Parmesan
• Soy sauce
• Seaweed
• Fermented foods
• Certain meats and fish

MSG is often added to processed foods to intensify savoury flavour without having to add large amounts of salt or other flavouring ingredients.

2. How Does MSG Affect the Body?

To understand the discussion around MSG, it helps to understand how glutamate works inside the body.

Glutamate and the Nervous System

Glutamate is one of the major excitatory neurotransmitters in the central nervous system.

In simple terms, it helps nerve cells communicate with one another. It plays important roles in:

• Learning and memory.
• Brain development.
• Communication between nerve cells.
• Sensory processing.
• Normal neurological function.

However, glutamate activity must be carefully regulated. Excessive glutamate activity within the brain can contribute to a process called excitotoxicity, in which excessive stimulation of nerve cells causes cellular stress and potentially damage.

This is an important concept in neurological research, particularly in the study of stroke, traumatic brain injury and certain neurodegenerative conditions.

But there is an important distinction: eating MSG does not automatically cause excessive glutamate activity in the brain.

Most dietary glutamate is metabolised in the digestive system, and the body has mechanisms that regulate glutamate concentrations. The relationship between dietary glutamate and brain glutamate is therefore much more complicated than simply eating MSG and increasing brain glutamate.

What Happens After Consuming MSG?

When MSG enters the digestive system:

1. It dissolves into sodium and glutamate.
2. Glutamate is absorbed and extensively metabolised in the intestinal wall.
3. Some glutamate is used by intestinal cells as an energy source.
4. The remaining glutamate enters normal metabolic pathways.

The digestive system and blood-brain barrier help regulate how substances interact with the central nervous system.

This is why claims that ordinary dietary MSG directly overstimulates the brain are not supported by established human evidence.

3. MSG Sensitivity: Why Do Some People Report Symptoms?

Although major food safety authorities consider MSG safe for most people at normal dietary exposure levels, some individuals report experiencing symptoms after consuming foods containing large amounts of MSG.

This collection of reported symptoms is sometimes referred to as MSG Symptom Complex.

Possible symptoms include:

• Headaches.
• Facial flushing.
• Sweating.
• A sensation of pressure around the face.
• Tingling or numbness.
• Muscle tightness.
• Nausea.
• Temporary feelings of weakness.
• Heart palpitations.

Some people also report worsening headaches or migraine symptoms after consuming particular foods.

However, research has not established a consistent cause-and-effect relationship between ordinary MSG consumption and these symptoms.

Controlled studies suggest that some individuals may experience temporary reactions when consuming relatively large doses, particularly when MSG is taken without food. These reactions are not consistently reproduced when the same individuals are tested again.

For most people, typical dietary exposure does not appear to cause significant adverse effects.

The practical takeaway: If you repeatedly notice symptoms after eating particular foods, it is worth investigating the pattern rather than automatically assuming MSG is responsible. Other ingredients, meal composition, dehydration, caffeine, alcohol and underlying conditions may also contribute.

4. MSG, the Gut and Digestive Health

The digestive system is one of the first places dietary glutamate is processed.

Glutamate is naturally involved in intestinal metabolism and is used by intestinal cells for several metabolic functions.

It is important not to confuse glutamate’s normal physiological role with claims that MSG causes leaky gut, intestinal inflammation or dysbiosis.

There is currently insufficient reliable human evidence to conclude that normal dietary MSG consumption causes these conditions.

Nevertheless, the foods in which MSG commonly appears deserve attention.

Consider some typical examples:

• Instant noodles.
• Flavoured crisps and chips.
• Processed meats.
• Commercial soups.
• Packet gravies.
• Seasoning powders.
• Fast food.
• Highly processed ready meals.

These products can contain considerable amounts of sodium, refined carbohydrates, saturated fat or other additives, depending on their formulation.

Eating large quantities of these foods regularly may make it harder to maintain a balanced diet.

From a holistic nutrition perspective, it is therefore useful to look beyond one individual ingredient and consider the overall nutritional quality of the food.

5. Where Is MSG Commonly Found?

MSG is used in many commercially prepared foods because it enhances savoury flavour.

Common examples include:

Food Category	Examples
Snack foods	Flavoured chips, crisps and crackers
Convenience meals	Instant noodles and ready meals
Seasonings	Stock cubes, spice mixes and gravy powders
Processed meats	Sausages, polony and deli meats
Sauces	Soy sauce, savoury sauces and marinades
Soups	Canned soups and instant soup powders
Takeaways	Certain burgers, fried foods and savoury dishes

Not every product in these categories contains MSG. Ingredients vary between manufacturers and brands.

What Should You Look for on Food Labels?

In South Africa and many other markets, added MSG may be identified by its additive number:

E621 – Monosodium Glutamate

You may also encounter other ingredients that contain or contribute glutamate:

• E620 – Glutamic acid.
• E622 – Monopotassium glutamate.
• E623 – Calcium diglutamate.
• E624 – Monoammonium glutamate.
• E625 – Magnesium diglutamate.
• Yeast extract.
• Hydrolysed vegetable protein.
• Hydrolysed protein.
• Autolysed yeast.

These ingredients are not all identical to MSG, but some can provide free glutamate and contribute to umami flavour.

An important point: Glutamate is not gluten. The two terms sound similar, but they refer to entirely different substances.

6. MSG and Sodium: An Important Consideration

MSG contains sodium, but it contains considerably less sodium by weight than ordinary table salt.

This is because MSG contains both sodium and glutamate, whereas table salt consists of sodium chloride.

MSG can therefore be used in certain food formulations to enhance flavour while reducing the amount of ordinary salt required.

However, this does not automatically make every MSG-containing product healthy.

The total sodium content of a meal still matters, particularly for people who need to monitor their blood pressure.

It is worth remembering that sodium can come from several sources:

• Table salt.
• Stock cubes.
• Seasoning blends.
• Processed meats.
• Packet sauces.
• Commercial soups.
• Restaurant meals.

Rather than focusing exclusively on MSG, pay attention to the total sodium content of your diet.

7. Is MSG Dangerous? What Does the Science Say?

There has been considerable debate about MSG over the years.

The US Food and Drug Administration (FDA) considers added MSG generally recognised as safe.

Research has generally not demonstrated consistent harmful effects from normal food-related consumption in the general population.

However, the European Food Safety Authority (EFSA) took a more precautionary approach when reviewing glutamate additives in 2017.

It established a group acceptable daily intake of 30 mg per kilogram of body weight per day, expressed as glutamic acid, for glutamic acid and glutamate additives E620–E625.

This is a health-based guidance value, not a threshold at which everyone will suddenly experience symptoms.

The distinction is important: food safety assessments consider total exposure, dosage, vulnerable populations and available toxicological evidence.

It is also important not to interpret animal studies involving very high doses as proof that ordinary dietary MSG consumption causes neurological damage in humans.

My perspective: There is no compelling reason for the average healthy person to fear MSG simply because it is a manufactured food additive. Equally, there is no nutritional requirement to consume it. Choosing a diet based predominantly on minimally processed foods remains a sensible approach.

8. Practical Ways to Reduce Unnecessary MSG and Additives

You do not need to eliminate every food containing MSG. However, if you want to reduce your reliance on heavily processed foods, there are several practical steps you can take.

1. Cook More Meals from Basic Ingredients

Whenever possible, prepare meals using fresh or minimally processed ingredients.

Build your meals around:

• Fresh vegetables.
• Fruit.
• Whole grains.
• Eggs.
• Beans and legumes.
• Fish and unprocessed meats.
• Nuts and seeds.

2. Make Your Own Seasoning Blends

Commercial seasoning powders can contain substantial amounts of salt and flavour enhancers.

Try making your own combinations using:

• Garlic powder.
• Onion powder.
• Paprika.
• Black pepper.
• Turmeric.
• Rosemary.
• Thyme.
• Oregano.
• Coriander.
• Fresh herbs.

These ingredients provide plenty of flavour without requiring complicated seasoning products.

3. Read Ingredient Labels

Get into the habit of checking ingredient lists before purchasing packaged foods.

Look for E621 and other glutamate additives, particularly if you suspect you are sensitive to them.

Also pay attention to sodium, added sugar and saturated fat.

4. Reduce Dependence on Instant Meals

Instant noodles, packet soups and ready-made meals can be convenient, but they should not become the foundation of your everyday diet.

Consider preparing a simple homemade vegetable soup or noodle dish instead.

5. Experiment with Natural Umami Flavours

You can achieve rich, savoury flavours without necessarily adding MSG.

Some naturally glutamate-rich ingredients include:

• Tomatoes.
• Mushrooms.
• Parmesan cheese.
• Seaweed.
• Fermented foods.
• Slowly caramelised onions.

These ingredients can add depth and complexity to everyday meals.

9. How to Investigate Possible MSG Sensitivity

If you suspect that MSG-containing foods are triggering headaches, digestive discomfort or other symptoms, consider keeping a food and symptom diary.

This is more useful than eliminating dozens of ingredients without knowing which ones might be contributing.

For two weeks, record:

What to Monitor	What to Record
Food	Everything you eat and drink
Ingredients	MSG, seasonings and additives
Timing	When you consume the food
Symptoms	Headaches, nausea, flushing, etc.
Severity	Mild, moderate or severe
Other factors	Sleep, stress, hydration and caffeine

Look for recurring patterns rather than isolated incidents.

If a particular food repeatedly appears associated with symptoms, discuss this with a healthcare professional or registered dietitian.

There is no established routine laboratory test that confirms MSG sensitivity. A supervised dietary assessment may help investigate suspected food reactions.

Do not deliberately consume large amounts of MSG to test yourself. If you experience breathing difficulties, throat swelling or severe chest symptoms, seek urgent medical attention rather than assuming it is an MSG sensitivity.

10. A Holistic Approach to Food Quality

At VitalPulse, we believe wellbeing is influenced by the bigger picture.

Nutrition is not simply about counting calories or avoiding individual ingredients. It involves understanding how food choices interact with digestion, metabolism, energy levels, cellular function and overall wellbeing.

When evaluating your diet, consider these broader principles:

Food Quality Matters

A diet dominated by heavily processed foods may lack the dietary fibre, micronutrients and variety needed to support normal physiological function.

Your Digestive System Matters

A balanced diet containing adequate fibre, a variety of plant foods and sufficient fluids helps support normal digestive function.

Your Nervous System Matters

Sleep, stress, physical activity and nutrition all influence how you feel and function.

Individual Responses Matter

People have different dietary preferences, tolerances and health requirements. What works well for one person may not work equally well for another.

Avoid Unnecessary Food Fear

Not every additive is dangerous, and not every natural ingredient is automatically beneficial. Evidence, dosage and context matter.

The objective should be to develop a healthier relationship with food rather than becoming preoccupied with every ingredient on a label.

11. Your Practical Food Awareness Challenge

For the next seven days, become more conscious of what you eat.

Try these simple actions:

• Read the ingredient labels of five packaged foods in your kitchen.
• Identify whether any contain E621 or other glutamate additives.
• Check the sodium content of your favourite convenience foods.
• Prepare at least two meals using minimally processed ingredients.
• Experiment with natural herbs and spices.
• Include a variety of vegetables in your meals.
• Pay attention to how you feel after eating different meals.

Reflection Questions

Take a few minutes to answer the following:

1. How frequently do I consume highly processed foods?
2. Do I regularly check ingredient lists before purchasing food?
3. Which convenience foods could I gradually replace with homemade alternatives?
4. Have I noticed any consistent symptoms after consuming particular foods?
5. What is one realistic nutritional improvement I can make this week?

Final Thoughts: Awareness Over Fear

MSG is neither a nutritional necessity nor an ingredient that everyone needs to avoid.

It is a flavour enhancer that has been extensively studied, and current evidence supports its safety for most people when consumed at normal dietary levels.

Nevertheless, being aware of what goes into your food is an important part of taking responsibility for your wellbeing.

Rather than becoming obsessed with avoiding a single additive, focus on improving the overall quality of your diet.

Choose variety, prioritise whole foods, cook when practical, read labels and pay attention to your body’s responses.

Small, consistent improvements in everyday food choices can contribute to long-term wellbeing.

Reconnect. Reflect. Realign.

VitalPulse | Explore Your Wellbeing.

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References & Further Reading

1. US FDA – Questions and Answers on Monosodium Glutamate (MSG)
2. European Food Safety Authority – Safety Reassessment of Glutamates
3. MedlinePlus – MSG Symptom Complex
4. Health Canada – Food Additives

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VitalPulse Disclaimer

This article is intended for general educational and informational purposes. It does not constitute medical advice, nutritional therapy or a diagnosis. Individual dietary requirements and sensitivities vary. Consult an appropriately qualified healthcare professional for personalised dietary guidance or persistent symptoms.