What does the research reveal about the connection between MSG and headaches? We delve into a wealth of information regarding this widely debated food additive below. Monosodium glutamate (MSG), known for its flavor-enhancing properties, is frequently utilized in a variety of dishes, particularly in Asian cuisine such as Indian curries and Japanese ramen. While the Food and Drug Administration (FDA) considers MSG safe for consumption, there remains considerable skepticism regarding its long-term health implications. A significant number of individuals have reported adverse reactions after consuming MSG, with headaches and migraine episodes being among the most frequently mentioned symptoms.

This article investigates the intricate relationship between MSG and the prevalence of headaches.

Understanding MSG

Monosodium glutamate, commonly known as MSG, is a widely used food additive that has gained popularity, particularly in Asian cuisines. It can be found in a variety of processed foods, including soups, potato chips, snack items, seasoning mixes, frozen meals, and instant noodles. MSG is derived from the naturally occurring amino acid glutamic acid (or glutamate), which plays a key role in numerous bodily functions, notably in transmitting signals between the brain and the body.

As an additive, MSG appears as a white crystalline powder, resembling table salt or sugar. Its primary function is to enhance the umami flavor of dishes, often described as savory and meat-like. The U.S. Food and Drug Administration (FDA) has classified MSG as 'generally recognized as safe,' although some health experts express concerns about its potential effects on health when ingested frequently over extended periods.

Any food product containing added MSG is required to list it on their ingredient labels under its full name, monosodium glutamate. However, foods that naturally contain MSG, such as tomatoes, cheeses, and certain protein isolates, are exempt from this requirement. In regions outside the United States, MSG is often referred to by its E-number: E621. Ultimately, monosodium glutamate serves as a crucial food additive that elevates the savory umami flavor in various culinary applications.

Is MSG Responsible for Causing Headaches?

Throughout the years, monosodium glutamate (MSG) has been at the center of extensive debate. Due to its composition, which includes glutamic acid—an umami flavor enhancer and a neurotransmitter (a chemical messenger that activates nerve cells)—there are concerns among some individuals regarding its potential negative impacts on brain health.

Nevertheless, scientific studies indicate that the likelihood of MSG affecting brain health is minimal, as it is unable to cross the blood-brain barrier. Despite the FDA's classification of MSG as safe for consumption, a subset of individuals reports experiencing sensitivities to this flavor enhancer. Commonly reported adverse effects encompass headaches, muscle tension, tingling sensations, numbness, weakness, and flushing.

Headaches and migraine episodes are frequently cited as common side effects following MSG consumption, yet existing research has not established a definitive link between the two. A comprehensive review of human studies conducted in 2016 explored the association between MSG intake and headaches. Among the six trials that investigated the impact of MSG from food sources on headaches, no significant evidence was found correlating MSG consumption with headache occurrences.

Conversely, in the seven studies where high doses of MSG were dissolved in liquids instead of being ingested as part of meals, participants who consumed the MSG solution reported headaches more frequently compared to those who received a placebo. However, the researchers noted that these studies lacked proper blinding, as the distinct taste of MSG made it easy for participants to identify whether they had received the MSG beverage, potentially influencing their responses.

Moreover, the International Headache Society has excluded MSG from its roster of headache triggers after further research indicated no substantial connection between MSG and headaches. In conclusion, current evidence does not strongly support a link between MSG consumption and the occurrence of headaches.

In summary, while current research does not provide adequate evidence to connect MSG intake with headaches, further investigation is warranted to fully understand its effects.

Is MSG Harmful?

The FDA has deemed monosodium glutamate (MSG) as safe for consumption. Despite this classification, several human studies have indicated potential adverse effects associated with its intake, such as increased weight, heightened hunger, and symptoms linked to metabolic syndrome — a cluster of conditions that can elevate the risk for chronic diseases, including diabetes, heart disease, and stroke.

Conversely, a comprehensive review of 40 studies concluded that many of the investigations connecting MSG to harmful health impacts were poorly constructed, highlighting a significant gap in research regarding MSG sensitivity. This finding underscores the necessity for further studies in this field.

Most scientific evidence suggests that consuming MSG in excessive amounts — specifically 3 grams or above — may lead to adverse effects like elevated blood pressure and headaches. However, it is improbable that the average individual would ingest such quantities through ordinary portion sizes, with the typical consumption of MSG in Australia being around 0.55 grams per day.

Although research on MSG sensitivity remains scarce, there have been anecdotal reports of negative side effects following MSG consumption, including fatigue, skin reactions such as hives, throat swelling, muscle tightness, as well as sensations of tingling, numbness, weakness, and flushing. For those who suspect they may be sensitive to MSG, it is advisable to avoid this food additive.

In Canada, products containing added MSG are mandated to disclose it on their labels. Common items that often include added MSG consist of fast foods (notably Chinese cuisine), soups, frozen meals, processed meats, instant noodles, snacks like chips, and various condiments. Many of these MSG-containing foods are typically not healthful, so reducing intake can be advantageous even for individuals who do not exhibit sensitivity to MSG. While MSG is generally regarded as safe for consumption, certain individuals may experience sensitivity to its effects. Nevertheless, additional research is warranted in this area.

The Bottom Line

Monosodium glutamate, commonly known as MSG, is a widely used food additive that significantly enhances the umami flavor in various dishes. This flavor enhancer is particularly popular in Asian cuisines, including Indian, Japanese, and even some Australian recipes. Current research indicates that there isn't substantial evidence linking MSG consumption to headaches or migraine occurrences. However, it is crucial to note that further investigations are necessary to fully understand its effects on health. While MSG does not seem to pose any significant health risks, individuals who suspect they may be sensitive to its effects should consider avoiding it. It’s also worth mentioning that foods containing added MSG are often not the healthiest options available.