HealthMap

Understanding Monosodium Glutamate (MSG) and Migraines

• What is MSG?

Monosodium glutamate is the sodium salt of glutamic acid, a naturally occurring non-essential amino acid. It is widely used as a food additive to enhance and intensify the savory flavor (umami) of foods.

• The Neurological Connection

Glutamate acts as a primary excitatory neurotransmitter in the central nervous system. In sensitive individuals, excessive levels of free glutamate can overstimulate neuronal receptors, potentially leading to neurovascular changes, altered blood flow, and the onset of a migraine headache.

• Common Hidden Sources of MSG

While added intentionally to many processed foods, MSG is also naturally present or forms during processing in various ingredients. To prevent migraines, it is essential to look beyond the explicit label of "monosodium glutamate" and identify hidden sources.

Key Food Additives and Ingredients Containing Free Glutamate

• Processed Protein Substitutes
• Hydrolyzed vegetable protein (HVP)
• Autolyzed yeast
• Yeast extract or yeast food
• Textured protein

• Flavor Enhancers and Additives
• Calcium caseinate and sodium caseinate
• Gelatin
• Soy protein isolate and concentrate
• Modified food starch (when processed with certain chemicals)

• Naturally Occurring Free Glutamates
• Autolyzed plant protein
• Extract of malt
• Chicken or beef broth/base (often heavily spiked with hidden MSG derivatives)
• Soy sauce, tamari, and fish sauce

Recommendations for Migraine Sufferers

• Read Labels Carefully

Manufacturers are not always required to list MSG if it is a component of another ingredient like "natural flavors" or "spices." Vigilance is required for processed, canned, and pre-packaged convenience foods.

• Prioritize Whole Foods

The most effective dietary approach to minimize chemically triggered migraines is to consume fresh, whole, unprocessed foods that are free from synthetic additives and flavor enhancers.