Does MSG make you feel weird?

Debunking myths about monosodium glutamate


At a glance

  • The truth is, MSG has been unfairly demonized for decades, partly due to cultural biases and early misinformation.


IMG_4163.JPG

 

We’ve all heard someone say it before: “I get headaches from MSG” or “Chinese food makes me feel weird.” For years, MSG—monosodium glutamate—has been blamed for everything from migraines to heart palpitations. Some people swear they react to it, while others believe the whole thing is overblown.

 

So, what’s the truth? Is MSG really to blame for those uncomfortable post-meal symptoms, or is it just another misunderstood ingredient? Let’s break it down.

 

 

What exactly is MSG?

 

MSG is a flavor enhancer that brings out the umami taste in food. It’s the reason why a bowl of ramen, a bag of chips, or even a bite of Parmesan cheese can feel so deeply satisfying. Glutamate—the core part of MSG—is naturally found in foods like tomatoes, mushrooms, and aged cheeses. But when MSG is added to processed or restaurant foods, some people report feeling unwell afterward.

 

This cluster of symptoms—headaches, flushing, dizziness, nausea—has been labeled “MSG Syndrome” or “Chinese Restaurant Syndrome.” But is it real?

 

Does MSG really cause symptoms?

 

It depends.

 

Back in the late ’60s, a doctor wrote to a medical journal claiming he felt sick after eating Chinese food, blaming MSG. That one letter snowballed into decades of fear. The idea that MSG was harmful became widespread, even though scientific studies have struggled to prove a direct link between MSG and symptoms in most people.

 

Some individuals do seem to have sensitivity toward MSG. These people report feeling unwell after eating food high in MSG, especially in large amounts.

 

How to tell if you’re sensitive to MSG

 

If you think MSG might be affecting you, here are some signs to look out for:

• Headaches or migraines

• Flushing or feeling warm

• Dizziness or lightheadedness

• Numbness or tingling in the face, neck, or hands

• Nausea or stomach discomfort

• Heart palpitations (feeling like your heart is racing)

 

These symptoms usually show up within an hour or two after eating something high in MSG and typically go away on their own.

 

What to do if you react to MSG

 

If you suspect MSG is causing issues for you, here’s what you can do:

1. Keep a food journal: Write down what you eat and how you feel afterward. Patterns will start to emerge if MSG is a trigger.

2. Drink water: Hydrating can help flush excess sodium and ease symptoms.

3. Eat balanced meals: Eating MSG-heavy foods on an empty stomach may intensify the effects. Pairing them with whole, fresh foods can help.

4. Wait it out: Symptoms usually fade within a few hours. Rest, hydrate, and give your body time.

 

Should you avoid MSG?

 

For most people, MSG is harmless but if you’re one of the people who reacts to it, cutting back makes sense.

• Read labels: MSG hides under different names like “yeast extract” or “hydrolyzed protein.” If you’re sensitive, watch out for these.

• Cook more at home: Making meals from scratch gives you full control over ingredients.

• Ask questions when eating out: Many restaurants add MSG to boost flavor. If you feel better avoiding it, don’t be afraid to ask.

• Do a test: Try cutting out MSG for a few weeks and then reintroducing it to see if it really makes a difference for you.

 

When to see a doctor

 

If your symptoms go beyond mild discomfort—like severe chest pain, difficulty breathing, or swelling—get medical help right away. Those aren’t typical MSG reactions and could signal something more serious.

 

Should we fear MSG?

 

MSG has been unfairly demonized for decades, partly due to cultural biases and early misinformation. Scientific studies don’t support the idea that it’s dangerous for most people. But just like with caffeine, dairy, or gluten, some people may be more sensitive than others.

 

What’s the best approach? Listen to your body. If MSG makes you feel bad, avoid it. If you’ve been steering clear just because of old myths, you might be missing out on some seriously good flavors for no reason.

 

In the end, food is about balance, enjoyment, and making choices that work for you. Understanding what’s in your food—and how it makes you feel—is the best way to stay both informed and well.