Monosodium glutamate (MSG) is a popular flavor enhancer found in many dishes, particularly in Asian cuisine and processed foods. While regulatory agencies like the FDA classify MSG as safe, there remains debate about whether it can cause headaches or migraines in some people.

In this article, we’ll explore what MSG is, the research on its link to headaches, and what you should know.

Understanding MSG

MSG is the sodium salt form of glutamic acid, an amino acid naturally present in foods such as tomatoes, cheese, and mushrooms, and also produced by the human body.

As an additive, MSG appears as a white crystalline powder and is widely used to enhance the savory “umami” flavor in many foods. You’ll find it in products like soups, snack foods, seasoning blends, frozen meals, and fast food items.

In the U.S., foods containing added MSG must list it as “monosodium glutamate” on labels. Naturally occurring glutamate in whole foods doesn’t require labeling. In some countries, MSG may be listed as E621.

Does MSG Cause Headaches?

MSG has been controversial partly because glutamate acts as a neurotransmitter, leading to concerns it might overstimulate the brain and cause headaches.

However, research indicates that MSG consumed through food doesn’t cross the blood-brain barrier, making it unlikely to impact brain chemistry or trigger headaches directly.

Some individuals report symptoms like headaches, flushing, numbness, or muscle tightness after consuming MSG, but scientific studies have found little evidence to support a consistent link.

A 2016 review of human studies found that:

• MSG consumed with food was generally not associated with headaches.

• When high doses of MSG were consumed in liquid form without food, some reported headaches, but these studies may have been biased because participants could detect the taste of MSG.

Because of limited evidence, the International Headache Society removed MSG from its list of headache triggers.

Is MSG Safe?

The FDA and international agencies agree that MSG is safe for consumption at typical levels. Negative effects like increased appetite or blood pressure are usually linked to very high doses—much greater than what most people consume.

Average daily MSG intake in the U.S. is about 0.55 grams, far below levels shown to cause side effects.

While a small number of people may be sensitive to MSG and experience mild symptoms, the majority tolerate it without issue.

Foods That Often Contain MSG

MSG is commonly added to:

• Chinese takeout and other fast foods

• Snack foods such as chips and crackers

• Instant soups and noodle dishes

• Processed meats like sausages and deli meats

• Condiments and sauces

Limiting highly processed foods that contain MSG can be beneficial for overall health.

The Bottom Line

MSG is a widely used flavor enhancer that is generally safe for most people. Current evidence does not support a strong connection between MSG and headaches or migraines.

If you suspect you’re sensitive to MSG, consider monitoring your intake and symptoms. Otherwise, there’s no need to avoid MSG entirely.