MSG and Mental Health: What You Need to Know
Monosodium glutamate (MSG) is sneaky if you live in Asia. They use it in almost any warung (local restaurant in Indonesia), which can be damaging for your health. Some people are more sensitive to this substance than others, but I feel it is better to avoid it altogether. This article is informative; keep on reading if you feel it is somewhat dry; the info is clear and concise. I hope you learn something!
What is Monosodium glutamate MSG?
"MSG, short for monosodium glutamate, is a common flavor enhancer found in many processed foods. While it adds taste to dishes, concerns about its impact on health exist. Some studies have associated it with issues like headaches and nausea.
In animal studies, researchers have observed that MSG might increase anxiety and depression. It's believed that this could be related to changes in brain function, including higher glutamate levels. Glutamate is a neurotransmitter that influences mood regulation, so disruptions in its levels might lead to mood problems.
Regarding humans, the connection between MSG and mental health is still under investigation. Some studies suggest that MSG could potentially trigger or exacerbate anxiety and depression symptoms in individuals already susceptible to these conditions."
Here are some of the key points from the studies that have been conducted:
Some studies have found that MSG can trigger or worsen symptoms of anxiety and depression in people who are already prone to these conditions.
Other studies have found no link between MSG and mental health problems…( I avoid it all together tho)
My question would be… How do you feel after eating food containing MSG?
At home, we maintain a healthy diet and avoid consuming MSG. However, when we eat out at restaurants, we've noticed some difficulties falling asleep and feelings of restlessness and anxiety, which are symptoms associated with MSG intake. Interestingly, we've observed that these symptoms seem to be related to the types of cuisine we choose. For example, Indonesian food often contains significant amounts of "Ajinomoto" ( it all depends on where you choose to eat tho). On the other hand, when we opt for traditional homemade Italian vegan pizza at an Italian restaurant, we don't experience those symptoms. It's something we now keep in mind when dining out.
If you are concerned about the potential effects of MSG on your mental health, it is best to avoid foods that contain it. You can also check food labels for the ingredient "monosodium glutamate" or "MSG."
Other common names are:
Monosodium L-glutamate
Sodium glutamate
E621 (European food additive number)
Accent
Ajinomoto (a popular brand name)
Umami seasoning
Yeast extract
Hydrolyzed vegetable protein (HVP)
Autolyzed yeast
Natural flavoring/enhancer
Natural flavoring/enhancer
Some food containing MSG are:
Make it stand out
Whatever it is, the way you tell your story online can make all the difference.
Chinese food: stir-fries, chow mein, and wonton soup may contain MSG.
Fast food: chicken nuggets, french fries, and pizza may contain MSG.
Chips and snacks: Doritos, Pringles, and Cheetos contain may MSG.
Seasoning mixes: taco seasoning and chili powder may contain MSG.
Soups: canned soup and ramen noodles may contain MSG.
Salad dressings: ranch dressing and Italian dressing may contain MSG.
Sauces: Soy sauce, teriyaki sauce, and barbecue sauce may contain MSG.
Processed meats: hot dogs, lunch meat, and sausage may contain MSG.
Dry mixes: cake mixes and brownie mixes may contain MSG.
Flavor enhancers: Ajinomoto contains MSG.
Hydrolyzed vegetable protein: (HVP) is a common ingredient in many processed foods and can contain MSG.
Here are some tips for avoiding MSG:
Read food labels carefully. Look for the names listed above.
Avoid processed foods. Many processed foods contain MSG.
Cook at home more often. This way, you can control the ingredients in your food.
Ask questions when eating out. If you are unsure whether a food contains MSG, ask your server.
Some of the symptoms you might experience:
Cognitive Challenges: MSG consumption has been associated with cognitive difficulties, such as brain fog and poor concentration.
Mood Disruptions: Some individuals may experience mood disturbances, including feelings of anxiety or irritability, after consuming MSG.
Sleep Disruptions: MSG intake has been linked to sleep disturbances, such as difficulty falling asleep or restless nights.
Make it stand out
“I recommend always choosing to season your foods with natural condiments and herbs.”
In conclusion, while the link between MSG and mental health in humans is still under investigation, tons of studies suggest that MSG can trigger or worsen symptoms of anxiety and depression, especially in individuals prone to them. As we experience restlessness and anxiety after consuming MSG-containing foods, we avoid it in our diet. It's important to be mindful of food labels and look for ingredients like "monosodium glutamate" or its alternative names. By opting for natural condiments and herbs to season our meals, we can make healthier choices for our mental well-being. Remember, cooking at home allows greater control over the ingredients in our food.
I hope this helps! Pau
Sources:
A Review of the Alleged Health Hazards of Monosodium Glutamate: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6952072/
Could Dietary Glutamate Play a Role in Psychiatric Distress?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6667320/
10 Foods High in Glutamate and Why You Should Avoid Them: https://www.webmd.com/diet/high-glutamate-foods
Could Free Glutamic Acid in Processed Food be the Surprise Culprit Behind Your Mood Swings?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8642059/