MSG

Monosodium glutamate is generally and officially regarded as safe.

Some of the world’s most lauded health organizations—the U.S. Food and Drug Administration, the National Academy of Sciences, the American Medical Association—have maintained for decades that MSG, consumed in normal amounts, poses no long-term health threat. At the same time, they do acknowledge that some people experience serious short-term reactions resembling food allergies. But a battery of controlled studies conducted over the past 65 years have consistently failed to connect MSG with any long-term problems.

All those studies will mean nothing to you if you’re among the many people sensitive to MSG. Be aware that warning labels on some medications may indicate that a drug increases one’s sensitivity to MSG, so read the small print thoroughly and ask your doctor whether your meds or a pre-existing condition may increase your susceptibility to the additive. The FDA concurs that short-term reactions can include vomiting, numbness, nausea, headache, rapid heartbeat, chest pain and diarrhea.

MSG has no flavor of its own.

One of the active components in MSG is glutamate, which occurs naturally in foods such as meat, milk, tomatoes, cheese and mushrooms. The tongue includes receptors for glutamate, yielding a taste that’s usually described as savory (the Japanese term umami is widely identified with the same flavor). So, while MSG in its pure, crystalline form has no flavor of its own, the additive heightens the response of these glutamate receptors and increases our perception of the MSG-laced food as savory or “meaty.”

Chinese food is known for its MSG content, as are many processed foods. See a substantial list of foods containing MSG here.

MSG has been linked to headaches, including migraines.

However, a consistent causal relationship has not been established; that is, a significant consumption of MSG (more than 3 grams) may induce a headache in one person and not another. Like all migraine triggers, adverse reaction depends on the susceptibility of the individual. The American Council for Headache Education advises limiting your intake of processed foods (such as canned soups and sauces, frozen dinners and snack chips) if you have a known sensitivity to MSG. As noted on council Web site: “Keeping a headache journal in which you record the foods and beverages you consume will help you identify your individual triggers. That way you won’t have to deprive yourself of foods you enjoy that may be harmless."

Food labels don’t tell the whole story.

FDA regulations require that “monosodium glutamate” be listed on the labels of food to which MSG has been directly added. However, when foods naturally contain glutamate (MSG’s active ingredient) or when ingredients are made with glutamate, no label is required. Again, keeping a diary of what your response to foods is an effective means of isolating the offending item.

MSG can actually help improve the eating habits of the elderly.

Sense of taste and sense of smell tend to dull as we age. Decreased enjoyment of food can diminish the desire to eat, which, of course, is important in maintaining body weight, a strong immune system and general health. The International Food Information Council (IFIC) states, “Enhancing the flavors of foods can help improve eating and, subsequently, health for older Americans. Adding table salt or flavor enhancers such as monosodium glutamate ... or other concentrated essences and extracts to food can improve the taste and aroma of foods. These enhancements can improve food enjoyment and increase food intake.”

Still, you wouldn’t be doing Grammy any favors to show up at her nursing home with three tubes of Pringles and a bucket of KFC. IFIC warns that it’s important to be mindful of other dietary concerns such as obesity and hypertension, though MSG is sometimes used instead of table salt since it contains one-third the sodium.

MSG has been reviewed for accuracy by Jennifer K. Nelson, MS, RD, Director of Clinical Dietetics, Mayo Clinic.

Confused by health myths and misinformation? Each week, Rich Maloof talks to leading health experts to bring you the latest word on a wide range of health topics.

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Rich Maloof is a regular contributor to MSN Health & Fitness. He specializes in health as well as technology and music. Rich has also written for CNN, Yahoo!, Women's Health, Billboard and the “For Dummies” book series.