In a bid to clarify ongoing concerns regarding monosodium glutamate (MSG), the FDA enlisted the independent scientific organization, the Federation of American Societies for Experimental Biology (FASEB), to conduct an analysis of its safety during the 1990s. The comprehensive findings, published in The Journal of Nutrition in 1995, concluded that “there is no evidence linking current MSG food use to any serious, long-term medical problems in the general population,” as reiterated in a later article in the Journal of Nutrition.
In light of these findings, the FDA classified MSG as “generally recognized as safe” (GRAS). While it is possible to experience side effects, such as headaches, when consuming excessive amounts of MSG, Dr. Alan notes that this phenomenon appears to be quite rare.
Significantly, no convincing research has surfaced to suggest that MSG is detrimental to health. Dr. Lee highlights that MSG is composed of sodium, an essential mineral, and glutamate, an amino acid vital for protein synthesis. “The narrative that it is harmful lacks robust scientific backing,” she asserts. “In typical consumption levels, it is indeed safe to eat.”
Dr. Alan attributes much of the negative perception surrounding MSG, particularly from the 1960s onward, to biases against Chinese cuisine and cultural factors. While soy sauce is often high in MSG, Dr. Lee points out that Parmesan cheese contains MSG as well, yet Italian food has not faced similar scrutiny. In Dr. Alan’s view, the hysteria was fueled by both flawed science and xenophobia. “As of 2026, MSG is safe for the vast majority of people if consumed in moderation,” she asserts.
The FASEB report indicates that a small segment of otherwise healthy individuals—less than 1% of the population, according to Harvard Health—may exhibit sensitivity to MSG and may experience side effects. However, Dr. Lee underscores that many foods can cause sensitivities: for instance, around 36% of Americans have difficulty digesting dairy, and 1% to 2% struggle with peanuts. Moreover, the notion of MSG sensitivity has been questioned, with some suggesting that the placebo effect may be at play.
How Much is Safe to Eat?
Although the FDA has not set a specific recommended intake limit for MSG, the European Food Safety Authority, in a 2017 revision of nutritional standards, suggested a maximum intake of 30 milligrams (mg) per kilogram of body weight per day. For a point of reference, this translates to roughly 2,700 mg (or nearly three grams) of MSG for someone weighing 200 pounds, according to Dr. Alan. This quantity is quite substantial, making it challenging to reach such levels through regular meals. In fact, the FDA estimates the average adult consumes about 0.55 grams of added MSG daily—well below the European threshold. The EU Food Safety Platform emphasizes that 30 mg per kilogram “far exceeds what you would typically consume on a daily basis.”
