The MSG Scare Was Largely Overblown

One of the most persistent food myths, quietly debunked.

For decades, MSG was blamed for headaches and "Chinese restaurant syndrome." The science has not been kind to that story.

What MSG actually is

MSG (monosodium glutamate) is just glutamate — the same savory-flavor compound naturally abundant in tomatoes, parmesan, mushrooms, and even breast milk. It's what makes food taste rich and "umami."

The evidence

Rigorous, blinded studies have repeatedly failed to link normal amounts of MSG to the reactions it was accused of. The original scare traces back to a single anecdotal letter in the 1960s, and researchers have noted the panic carried an unfortunate whiff of bias against Asian food.

The move

For the vast majority of people, MSG is a safe flavor enhancer — and it can help you use less salt to make food taste great. If you personally notice a reaction, avoid it; otherwise, it's not the villain it was made out to be.

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