Monosodium glutamate (MSG) has long been debated as a potential migraine trigger, but how much truth is behind this claim? In a recent HeadWise episode, Dr. Lindsay Weitzel sat down with headache specialist Dr. Fred Cohen to unpack the science, myths, and realities of MSG’s impact on migraine.

What is MSG?

MSG is a form of glutamate, a naturally occurring amino acid found in many foods like tomatoes, cheese, and seafood. It’s widely used as a flavor enhancer in processed and restaurant foods, particularly in savory dishes.

While many associate MSG with Chinese cuisine, it’s actually present in a variety of foods, including Italian and American dishes, as well as in processed snacks and seasonings.

Is There Evidence That MSG Triggers Migraine?

The research on MSG and migraine is mixed. Early studies from the 1970s and ‘80s linked MSG consumption to symptoms like headache, bloating, and nausea. However, these studies often involved high doses of MSG, far more than what is typically consumed in an average diet.

Some theories suggest that MSG may trigger migraine in certain individuals due to its role in brain signaling. Since glutamate plays a role in neural activity, excessive intake could potentially contribute to migraine attacks in sensitive individuals.

How Can You Identify MSG in Your Diet?

MSG naturally occurs in foods like:

  • Tomatoes
  • Parmesan and cheddar cheese
  • Anchovies and sardines
  • Seaweed and kelp

As an additive, it is commonly found in:

  • Processed and packaged foods
  • Seasoning blends
  • Instant noodles
  • Canned soups and broths

Should You Try an Elimination Diet?

If you suspect MSG may be a trigger for your migraine attacks, an elimination diet can help determine if it plays a role. Dr. Cohen recommends:

  1. Eliminate one potential trigger at a time, in this case MSG, for two weeks.
  2. Read ingredient labels carefully to avoid hidden sources.
  3. Track your symptoms and assess any changes in frequency or severity.
  4. Reintroduce the food after two weeks and observe any reaction.

Final Thoughts

While MSG may be a migraine trigger for some, it is not universally problematic. Individual thresholds vary, and for many, natural sources of MSG (like tomatoes or cheese) may not be an issue, while processed foods with high amounts could pose a greater risk.

If you suspect MSG affects your migraine, consider working with a healthcare professional to fine-tune your diet.

For more expert insights, check out the full HeadWise episode with Dr. Fred Cohen!