Monosodium Glutamate (MSG) and Its Effects on the Brain

MSG makes food taste amazing, but at what cost? Let’s break down what MSG really is, how it affects your brain and body, and why you might want to avoid it.

What is MSG, Exactly?

MSG is a flavor enhancer that intensifies savory (umami) flavors in food. It’s the sodium salt of glutamic acid, an amino acid naturally found in foods like tomatoes, cheese, and mushrooms. But here’s the thing—naturally occurring glutamate is different from the chemically processed free glutamate found in MSG.

In its synthetic form, MSG doesn’t just add flavor—it also alters the way your brain perceives taste, making you crave more. That’s why it’s in everything from chips to frozen meals to restaurant foods.

How MSG Affects Your Brain & Body

Overstimulates Brain Cells (Excitotoxicity)

MSG contains free glutamate, which acts as an excitatory neurotransmitter in the brain. In small, natural amounts, glutamate plays an important role in memory and learning. But when you get too much—especially from artificial sources like MSG—it can overstimulate your brain cells to the point of damage or even cell death.

This process, called excitotoxicity, has been linked to neurological disorders like Alzheimer’s, Parkinson’s, and multiple sclerosis over time. While one meal loaded with MSG won’t cause instant brain damage, long-term exposure could be a concern.

Triggers Headaches, Brain Fog, and Dizziness

While not everyone reacts to MSG, those who are sensitive may experience: Headaches or migraines, Brain fog and difficulty concentrating, Dizziness or lightheadedness, Fatigue and muscle weakness.

Disrupts Hunger & Cravings

One of MSG’s sneakiest effects? It messes with your appetite. Because MSG overstimulates the brain’s reward system, it can make you crave more food, even when you’re full. This is why it’s heavily used in processed snacks, fast food, and restaurant meals—it keeps you coming back for more.

Studies have even linked MSG to overeating, weight gain, and obesity, likely because it interferes with leptin, the hormone responsible for telling your brain you’ve had enough to eat.

Can Worsen Anxiety & Mood Disorders

Since glutamate is a neurotransmitter that affects brain function, excess amounts can disrupt the delicate balance of brain chemicals. Some studies suggest that high levels of glutamate in the brain are linked to anxiety, depression, and even bipolar disorder.

If you’re prone to mood swings, anxiety, or panic attacks, cutting back on MSG might be worth trying.

Increases Inflammation & Oxidative Stress

MSG has been shown to increase inflammation and oxidative stress in the body, both of which are linked to chronic diseases like diabetes, heart disease, and autoimmune conditions. Some animal studies even suggest MSG can negatively impact the liver and kidneys over time.

Where is MSG Hiding?

The tricky part about MSG? It doesn’t always show up on ingredient labels as "monosodium glutamate." Food companies have gotten smart and now disguise MSG under different names. Some common hidden sources include:

🔹 Yeast extract🔹 Hydrolyzed vegetable protein🔹 Autolyzed yeast🔹 Natural flavors🔹 Soy protein isolate🔹 Textured protein

MSG is most commonly found in:

Fast food & restaurant meals

Chips & savory snacks

Instant noodles & ramen

Canned soups & broths

Processed meats & frozen meals

Salad dressings & sauces

How to Avoid MSG & Eat Smarter

Avoiding MSG doesn’t mean giving up flavor—you just need to swap it out for better alternatives. Here are some ways to keep your meals delicious and MSG-free:

Read labels carefully – Look out for sneaky names like “natural flavors” or “yeast extract.”

Cook at home – The easiest way to control what’s in your food.

Use natural flavor enhancers – Herbs, spices, garlic, lemon, and nutritional yeast can boost flavor naturally.

Choose whole, unprocessed foods – Fresh veggies, grass-fed meats, and homemade meals are the way to go.

Final Thoughts: Is MSG Worth the Risk?

While some people tolerate MSG just fine, others experience noticeable side effects—and the long-term effects on brain health and inflammation are concerning.

The bottom line? MSG isn’t essential, and cutting it out (or at least reducing it) can only benefit your brain and body. If you’ve been struggling with cravings, brain fog, anxiety, or headaches, try ditching MSG for a while and see how you feel. You might be surprised at how much better your brain works without it!