That takeout craving can come with a side of worry if you live with migraine. If Chinese food seems to trigger your migraine attacks, you may have heard MSG is to blame. But the story is more complicated than that. Learn more about migraine and MSG and how to cope with triggers.

What is MSG?

Monosodium glutamate (MSG) is a popular flavor enhancer, used to make foods taste better. It’s a type of salt made from glutamic acid (a type of amino acid). Glutamic acid is naturally found in our bodies and in foods like tomatoes, cheese, mushrooms, and meat.

MSG is a fairly common food additive and isn’t unique to Chinese food dishes, even though that idea has been part of a long-running myth.

Does MSG Trigger Migraine?

Researchers have been looking at a possible link between MSG and headaches for decades. So far, the evidence is mixed.

A 2024 review of research found that some studies suggested MSG may trigger headache, while others did not. However, the authors noted a major problem with the research. Many studies used doses of MSG that were much higher than people usually eat, or they gave participants MSG without food, which doesn’t reflect how people normally consume it in real life.

That means MSG could be a trigger for some people, but it hasn’t been shown to reliably trigger migraine attacks in everyone. The same review also pointed out that it’s still unclear exactly how MSG would cause migraine.

The U.S. Food and Drug Administration (FDA) recognizes MSG as generally safe. Researchers haven’t been able to consistently trigger reactions, even when they tested people who said they were sensitive to MSG.

Why Does Chinese Food Get Blamed So Often?

In the public mind, MSG has long been linked with Chinese restaurant food. But that connection is misleading. The FDA noted that glutamate-rich foods have been eaten around the world for a long time. MSG itself is used in many different packaged foods and restaurant meals.

There are still misconceptions about which foods and cuisines contain MSG. That means if you thought eating a Chinese meal was associated with a migraine attack, that may not be the case. It’s possible that the food didn’t contain MSG, or MSG may not have been the only factor involved.

Other Parts of a Restaurant Meal May Matter More

Even if you notice a pattern after restaurant meals, MSG may not be the only thing worth looking at. Migraine triggers are different for everyone, and several parts of a meal or a night out can stack together.

Consider other common migraine triggers like:

• High sodium or heavily processed foods — Some restaurant meals are high in sodium and may include processed meats or other ingredients that may trigger migraine attacks.
• Alcohol — Alcohol is a well-known migraine trigger. If your restaurant meal includes beer, wine (especially red wine), or cocktails, that may be part of the pattern you’re noticing.
• Skipping meals or eating late — Sometimes the trigger is not what you ate, but when you ate. Low blood sugar and skipped meals are common migraine triggers.
• Dehydration — A salty meal, alcohol, hot weather, or just forgetting to drink enough water can all add up. The American Migraine Foundation says about one-third of people with migraine report dehydration as a trigger.
• Other additives or ingredients — Many people with migraine report food-related triggers beyond MSG, such as caffeine, chocolate, aged cheese, or artificial sweeteners. This means the possible trigger may be a different ingredient in your food, or it may stem from more than one ingredient.

Why Food Triggers Can Be Hard To Pin Down

Migraine attacks aren’t always caused by one thing alone. Multiple triggers can overlap. A meal might seem like the cause, but if you were also experiencing tiredness, stress, dehydration, hormone changes, or hunger, you may have multiple triggers at play.

Additionally, food cravings can happen early in a migraine attack, before the headache starts. That means you might eat a certain food because a migraine is starting, which could lead you to think the food you’re eating triggered your symptoms.

This is one reason experts usually recommend looking for patterns over time instead of blaming one meal or ingredient right away. Several MyMigraineTeam members reported difficulty identifying their food triggers, with one member resorting to seasoning only with Himalayan salt and black pepper.

What To Do if You Think Restaurant Food Triggers Your Migraine

If you suspect a food-related trigger, the most helpful next step is usually to track it.

Try keeping a migraine diary that includes:

• What you ate and drank
• What time you ate
• Whether you were dehydrated or drank alcohol
• Whether you skipped a meal earlier in the day
• Sleep, stress, and other possible triggers
• When migraine symptoms started

A migraine diary can help you spot patterns that are easy to miss in the moment. It can also give your doctor more useful details to help you identify your triggers.

You may also want to ask questions when dining out, especially if you are trying to narrow down a specific ingredient. For packaged foods, the FDA requires added MSG to be listed as “monosodium glutamate” on the label. In restaurants, ingredient details may be harder to confirm, so asking how a dish is prepared or what ingredients the food contains may help.

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On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

Have you noticed that certain restaurant meals seem to trigger migraine attacks? Let others know in the comments below.