What is glutamate and how does it affect our bodies. Why is glutamate both essential and potentially toxic. Which foods contain high levels of glutamate. How can we balance glutamate intake for optimal health.

Understanding Glutamate: The Brain’s Primary Excitatory Neurotransmitter

Glutamate is a fascinating amino acid that plays a crucial role in our bodies, particularly in brain function. As the most abundant amino acid in the human diet and the most concentrated in the brain, glutamate serves multiple purposes beyond protein synthesis.

What sets glutamate apart from other amino acids? It acts as the primary excitatory neurotransmitter in the human nervous system. This means it helps nerve cells communicate and is involved in critical brain functions such as learning and memory.

However, the relationship between glutamate and our health is complex. While essential for normal brain function, excessive amounts can be harmful. As the Center for Molecular Biology and Neuroscience states, “Glutamate has to be present in the right concentrations in the right places at the right time. Both too much and too little glutamate is harmful.”

The Dual Nature of Glutamate

This duality makes glutamate unique among nutrients. How can a single substance be both vital and potentially toxic? The key lies in balance and regulation. Our bodies have evolved sophisticated mechanisms to control glutamate levels, but modern diets and food processing techniques can sometimes disrupt this delicate equilibrium.

Glutamate Sources: Natural Foods vs. Processed Additives

Glutamate occurs naturally in many foods, both plant and animal-based. Some rich sources include:

• Bone broth
• Meats
• Mushrooms
• Soy products
• Aged cheeses
• Tomatoes

In these whole foods, glutamate is typically found in its “bound” form, attached to other amino acids. Our bodies process this form slowly, allowing for better regulation of glutamate levels.

However, the food industry often uses a modified, “free” form of glutamate as a flavor enhancer. The most well-known example is monosodium glutamate (MSG). This synthetic additive is rapidly absorbed and can lead to higher glutamate spikes in the body.

The MSG Controversy

Why has MSG become so controversial? Many people report sensitivity to MSG, experiencing symptoms such as headaches, nausea, and heart palpitations after consuming foods containing this additive. While scientific evidence remains mixed, the potential risks have led many consumers to seek out MSG-free products.

The Blood-Brain Barrier: Glutamate’s Gatekeeper

One of the most intriguing aspects of glutamate metabolism is its interaction with the blood-brain barrier. This protective barrier typically prevents many substances in the bloodstream from entering the brain. But what about glutamate?

The scientific community is divided on this issue. Some researchers believe that small amounts of glutamate can cross the blood-brain barrier, particularly if it’s compromised (a condition sometimes referred to as a “leaky brain”). Others maintain that the barrier effectively shields the brain from blood glutamate, necessitating internal production from precursors like glutamine.

This uncertainty highlights the complexity of glutamate’s role in our bodies and the need for further research to fully understand its mechanisms and effects.

Glutamate Sensitivity: A Growing Concern

While glutamate is essential for normal brain function, some individuals appear to be particularly sensitive to its effects. What are the symptoms of glutamate sensitivity? They can vary but may include:

• Headaches
• Fatigue
• Mood swings
• Digestive issues
• Skin problems

The concept of “glutamate dominance” remains controversial in the medical community. Some researchers hypothesize that excessive glutamate activity in the brain could contribute to various neurological and psychiatric conditions. These may include anxiety disorders, sleep disturbances, and even more severe conditions like epilepsy.

Factors Contributing to Glutamate Imbalance

What causes glutamate levels to become imbalanced? Several factors may play a role:

1. Consumption of processed foods high in free glutamate
2. Genetic variations affecting glutamate metabolism
3. Chronic stress, which can alter neurotransmitter balance
4. Certain medications that affect glutamate signaling
5. Environmental toxins that may disrupt neurological function

The Glutamate-Gut Connection: Implications for Overall Health

Recent research has begun to explore the relationship between glutamate and gut health. The gut-brain axis, a bidirectional communication system between the gastrointestinal tract and the central nervous system, appears to be influenced by glutamate signaling.

How does glutamate affect gut function? It may play a role in:

• Regulating intestinal motility
• Modulating gut immune responses
• Influencing the composition of the gut microbiome

This emerging field of study suggests that glutamate’s effects extend far beyond the brain, potentially impacting overall health and well-being through its interactions with the gut.

The Microbiome-Glutamate Interplay

Intriguingly, some gut bacteria can produce and metabolize glutamate. This raises questions about how our diet and gut microbiome composition might influence glutamate levels throughout the body. Could probiotic interventions or dietary changes that target the microbiome help regulate glutamate balance?

Balancing Glutamate: Strategies for Optimal Health

Given the complex role of glutamate in our bodies, how can we ensure we’re getting the right amount? Here are some strategies to consider:

1. Focus on whole, unprocessed foods: These contain naturally occurring, bound glutamate that our bodies can regulate more effectively.
2. Read labels carefully: Look out for hidden sources of free glutamate in processed foods, such as MSG, hydrolyzed protein, and yeast extract.
3. Support gut health: A balanced microbiome may help regulate glutamate metabolism.
4. Manage stress: Chronic stress can disrupt neurotransmitter balance, including glutamate.
5. Consider supplements: Some nutrients, like magnesium and vitamin B6, may help support healthy glutamate metabolism.

The Role of Glutamate-Balancing Nutrients

Certain nutrients may help support healthy glutamate balance in the body. These include:

• Magnesium: This mineral helps regulate glutamate receptors in the brain.
• Vitamin B6: Essential for the conversion of glutamate to GABA, a calming neurotransmitter.
• Omega-3 fatty acids: May help protect against glutamate-induced neurotoxicity.
• Antioxidants: Can help mitigate oxidative stress associated with excess glutamate.

Glutamate in Disease: Potential Therapeutic Targets

While excessive glutamate activity is associated with various health concerns, researchers are also exploring its potential as a therapeutic target. How might modulating glutamate signaling help treat certain conditions?

Neurological Disorders

Glutamate dysregulation has been implicated in several neurological conditions, including:

• Alzheimer’s disease
• Parkinson’s disease
• Amyotrophic lateral sclerosis (ALS)
• Multiple sclerosis

Researchers are investigating drugs that target glutamate receptors or transporters as potential treatments for these devastating diseases. Could fine-tuning glutamate signaling offer new hope for patients?

Psychiatric Conditions

Glutamate’s role in mood and behavior has led to interest in its potential for treating psychiatric disorders. Some areas of focus include:

• Depression: Ketamine, a drug that affects glutamate signaling, has shown promise as a rapid-acting antidepressant.
• Anxiety disorders: Modulating glutamate activity may help reduce anxiety symptoms.
• Schizophrenia: Glutamate dysfunction is thought to contribute to some aspects of this complex disorder.

The Future of Glutamate Research: Personalized Approaches

As our understanding of glutamate’s complex role in health and disease continues to evolve, the future may lie in personalized approaches to glutamate management. What factors might influence an individual’s optimal glutamate balance?

Genetic Variations

Genetic differences can affect how our bodies process and respond to glutamate. Some areas of genetic influence include:

• Glutamate receptor genes
• Genes involved in glutamate synthesis and breakdown
• Transporters that move glutamate in and out of cells

As genetic testing becomes more accessible, could we tailor dietary and lifestyle recommendations based on an individual’s glutamate-related genetic profile?

Environmental Factors

Our environment can also impact glutamate balance. Factors to consider include:

• Stress levels
• Exposure to environmental toxins
• Sleep quality and patterns
• Dietary habits and food quality

By taking a holistic approach that considers both genetic and environmental factors, we may be able to develop more effective strategies for maintaining optimal glutamate balance.

Glutamate in Food Technology: Beyond Flavor Enhancement

While much of the focus on glutamate in food has centered on its use as a flavor enhancer, particularly in the form of MSG, the amino acid’s potential in food technology extends far beyond taste. How might glutamate be used to create healthier, more sustainable food products?

Reducing Sodium Content

One promising application of glutamate is in sodium reduction strategies. By enhancing savory flavors, glutamate-based ingredients can allow food manufacturers to reduce overall sodium content without sacrificing taste. This could have significant implications for public health, given the link between high sodium intake and cardiovascular disease.

Improving Plant-Based Proteins

As the demand for plant-based protein alternatives grows, food scientists are exploring how glutamate can be used to improve the taste and texture of these products. Could strategic use of glutamate help create more appealing meat substitutes, encouraging wider adoption of plant-based diets?

Natural Preservation

Some research suggests that glutamate may have antimicrobial properties. Could this lead to its use as a natural preservative, reducing the need for synthetic additives in food products?

These innovative applications highlight the potential for glutamate to contribute to healthier, more sustainable food systems. However, they also underscore the need for continued research into the long-term effects of various forms of dietary glutamate on human health.

Glutamate and Aging: Implications for Cognitive Health

As our population ages, understanding the role of glutamate in cognitive health becomes increasingly important. How does glutamate metabolism change as we age, and what are the implications for brain function?

Age-Related Changes in Glutamate Signaling

Research suggests that glutamate signaling undergoes several changes with age:

• Decreased glutamate receptor density in certain brain regions
• Alterations in glutamate transporter function
• Changes in the balance between glutamate and GABA, its inhibitory counterpart

These changes may contribute to age-related cognitive decline and increase susceptibility to neurodegenerative diseases. Could interventions targeting glutamate signaling help maintain cognitive function in older adults?

Glutamate and Brain Plasticity

Glutamate plays a crucial role in synaptic plasticity, the brain’s ability to form and reorganize neural connections. This process is essential for learning and memory throughout life. As we age, maintaining healthy glutamate signaling may be key to preserving cognitive flexibility and adaptability.

Nutritional Strategies for Healthy Aging

Given the importance of glutamate in cognitive health, what dietary approaches might support healthy brain aging? Some potential strategies include:

• Consuming a balanced diet rich in whole foods
• Ensuring adequate intake of antioxidants to protect against glutamate-induced oxidative stress
• Incorporating foods that support healthy glutamate metabolism, such as those rich in B vitamins and magnesium
• Limiting intake of processed foods high in free glutamate

As research in this area progresses, we may develop more targeted nutritional recommendations to support cognitive health throughout the lifespan.

Glutamate and Exercise: Fueling Performance and Recovery

The role of glutamate extends beyond brain function to impact physical performance and recovery. How does this amino acid influence exercise capacity and post-workout healing?

Glutamate as an Energy Source

During intense exercise, glutamate can serve as an alternative energy source for muscles. It can be converted to α-ketoglutarate, which enters the Krebs cycle to produce ATP, the body’s energy currency. This process may help sustain energy levels during prolonged or high-intensity workouts.

Impact on Muscle Recovery

Glutamate also plays a role in muscle recovery and growth:

• It’s a precursor to glutamine, an amino acid crucial for muscle repair
• It supports protein synthesis, essential for building and maintaining muscle mass
• It may help reduce exercise-induced muscle damage and inflammation

Optimizing Glutamate for Athletic Performance

Given these benefits, how can athletes optimize their glutamate intake? Some strategies to consider:

• Consuming adequate protein from varied sources to ensure a balanced amino acid profile
• Timing protein intake around workouts to support muscle recovery
• Considering glutamine supplementation for intense training periods
• Balancing glutamate-rich foods with those that support overall neurotransmitter health

As research in this area continues to evolve, we may develop more targeted recommendations for using glutamate to enhance athletic performance and recovery.

What Is Glutamate? Roles, Benefits, Foods and Side Effects

Fact Checked

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Jillian Levy, CHHC

June 20, 2019

Glutamate is the most abundant amino acid available in the human diet and also the most concentrated amino acid in the brain. It’s similar to the other 19 amino acids because it’s used to make proteins, facilitate metabolic functions and for energy production. But what makes the glutamate amino acid unique is that it’s considered the primary excitatory neurotransmitter of the human nervous system.

While it plays a role in many aspects of normal brain function, including learning and memory, too much of it in the brain can actually be toxic. According to the Center for Molecular Biology and Neuroscience:

Glutamate has to be present in the right concentrations in the right places at the right time. Both too much and too little glutamate is harmful. This implies that glutamate is both essential and highly toxic at the same time.

What Is Glutamate?

Glutamate, or glutamic acid, is a non-essential amino acid found in a variety of foods, including both plant- and animal-derived foods — such as bone broth, meats, mushrooms and soy products. It is the most common form of glutamic acid in our bodies and considered a non-essential amino acid because our bodies are able to synthesize it from other amino acids. This means we don’t require this amino acid from food sources, unlike with essential amino acids.

This amino acid also functions as a neurotransmitter. This means it helps nerve cells communicate with one another. It’s still not entirely agreed upon whether or not glutamate can cross the blood-brain barrier at all.

Some believe it can in very small amounts when someone’s brain barrier is “leaky” (similar to having a leaky gut), while others believe the blood-brain barrier shields the brain from glutamate in the blood. This means it must be generated inside the brain from glutamine and other precursors.

Bound vs. Free Glutamate

• Bound glutamate is the form of the amino acid found naturally in unprocessed foods, especially foods high in protein. It is bound to other amino acids, and when you eat it, your body breaks it down slowly and is able to closely regulate the amount that you take in. Excess amounts can simply be excreted through the waste to prevent toxicity.
• Free glutamate on the other hand is the modified form that is absorbed more rapidly. The modified, free form is the type linked to more potential health problems. This form is found in some whole/unprocessed foods but more commonly in many ultra-processed and packaged foods. One example is monosodium glutamate, the sodium salt of glutamic acid.

What does too much glutamate do? This depends on how much is present. “Glutamate sensitivity” is described as one possible cause of a group of symptoms that occur in some people who are sensitive to glutamate founds in foods.

While “glutamate dominance” is still controversial in the medical community, some researchers believe it’s tied to a number of health problems, including serious neurological disorders.

While the jury is still out on this topic, too much glutamate (glutamate dominance) has been linked to some psychiatric condition, such as anxiety, sleep disorders, epilepsy and others.

What causes too much glutamate? One contributing factor is consuming processed foods that are made with modified, free form glutamate. For example, glutamate is used to make MSG (or monosodium glutamate), a synthetic chemical that is added to many modified foods to increase their savory, appealing taste.

Studies have found that MSG and many other modified ingredients that are made from broken-down proteins seem to have the potential to cause side effects in certain people, although the extent of MSG’s harmful effects have been debated for decades.

What does too little glutamate do? Too much of this amino acid may be a problem, but so is too little. That’s because it is not only an important neurotransmitter, but also is involved in many functions of the digestive system and immune system.

Some research shows that glutamate levels are lower in adults with schizophrenia and certain other major psychiatric disorders. However, on the flip side, levels may be too high in children and adults with certain neurological conditions.

Related: Threonine: The Amino Acid Needed for Collagen Production

Health Benefits

Glutamate is found in high concentrations in the brain, along with in the gut and muscles. The human body produces it, and it plays an essential role in normal body functioning.

Some of the most important glutamate functions and benefits include:

• Acting as an important neurotransmitter in the brain — it has excitatory effects, meaning it makes neurons more likely to fire
• Serving as a precursor for the neurotransmitter GABA (gamma-aminobutyric acid), which is the main inhibitory neurotransmitter in the central nervous system
• Supporting growth and development of the brain
• Helping cells survive and differentiate and supporting formation and elimination of nerve contacts (synapses)
• Supporting cognitive functions, including learning and memory, as well as neuroplasticity (the ability of neuronal connections to strengthen or weaken depending on experience, learning and memory)
• Helping with cellular energy production
• Facilitating protein synthesis
• Supporting the “gut-brain connection” by activating the vagus nerve and serotonin secretion in the gut
• Stimulating gut movement by increasing gut serotonin levels
• Producing the antioxidant glutathione
• Regulating inflammatory processes
• Helping with bone formation and muscle tissue repair

Supports Cognitive Functions

Neurotransmitters are brain chemicals that communicate information throughout the brain and body. Glutamate is an excitatory neurotransmitter, which means it has stimulating actions and makes neurons more likely to fire.

Research shows that it is involved in many aspects of normal brain function. It is important for memory, learning capacity, mood stabilization and potentially overcoming effects of brain injuries.

What does glutamate do to neurons? Its signaling function works by binding to and activating certain receptors, including the kinds called NMDA, AMPA/kainate and metabotropic receptors.

Glutamate signaling has been shown to be critical in brain regions, including the cortex and hippocampus, which are responsible for high level functions like planning and organization, as well formation of new memories and regulation of emotions. Glutamate signaling also affects glial cells, which provide support and protection of neurons.

Risks and Side Effects

The World Health Organization has stated that glutamate is non-hazardous when used as an additive in foods. According to Yale Scientific, the FDA and the Food and Agriculture Organization of the United Nations both agree. However, there is some evidence that it may have the potential to be damaging to nerve cells and the brain when not processed normally or not present in normal amounts.

What are symptoms of high glutamate? Signs that someone may be sensitive to this amino acid include burning sensations or tingling of the skin, headaches or migraines, nausea and digestive upset, and chest pains.

Does glutamate cause anxiety? It’s possible. There’s evidence from some studies that high levels in the brain may be a contributing factor to many mental health conditions, including anxiety, depression, epilepsy, bipolar disorder, migraines, Huntington’s disease, memory loss, multiple sclerosis, ADHD, autism and others.

Some research suggests that children with autism spectrum disorder and ADHD may be more sensitive to the effects of glutamate, although this is still up for debate.

What causes glutamate excitotoxicity? Excitotoxicity refers to the pathological process by which neurons are damaged and killed by the overactivations of receptors, such as the NMDA receptor and AMPA receptor.

Some studies have found that excessive accumulation of glutamate in the synaptic cleft has been associated with excitotoxicty. Accumulation of this non-essential amino acid is now associated with disruption of normal transport systems and uptake mechanisms in the brain, leading to neuronal injury, trauma and associated metabolic failures.

High glutamate in proportion to another neurotransmitter called GABA may contribute to a number of mental health conditions. GABA is a calming neurotransmitter that can have anti-anxiety effects, while glutamate is more stimulating. An imbalance in these two neurotransmitters is suspected to be at play in some neurological conditions.

Food Sources

Believe it or not, glutamate has been used as food additive for enhancing flavor for over 1,200 years. In places such as Japan, fermenting and aging foods like soybeans has long been used to increase glutamate concentration and enhance umami flavor.

Over the past 100 years, more and more glutamate additives have been widely used in the food supply and mass marketed.

This amino acid is found is both natural and processed foods. Not all glutamate foods are unhealthy or problematic for the majority of people.

In fact, many (like bone broth, meat and some vegetables) are nutrient-dense. It’s all about striking a balance with how much you consume and being aware of your personal tolerance.

Naturally high-glutamate foods include:

• Foods that have been fermented, aged, cured, preserved or pressure cooked. These include aged cheeses and cured meats
• Bone broths
• Slow-cooked meats and poultry
• Eggs
• Soy sauce
• Soy protein
• Fish sauce
• Certain vegetables, like mushrooms, ripe tomatoes, broccoli and peas
• Walnuts
• Malted barley

As mentioned above, glutamate derivatives are also added to many foods to give them a pleasing “umami” taste, which is described as a combination of sweetness, saltiness, sourness and bitterness.  This non-essential amino acid goes by many different names when listed on ingredient labels.

What foods increase glutamate in the brain the most?

If you’re looking to avoid free glutamate, check for the ingredients below, which all contain modified forms of glutamate.

These ingredients are found in many packaged foods, including meat substitutes, dairy products, cheeses, jams, yogurts, desserts, milk substitutes, chips, instant noodles, etc.:

• MSG
• Monopotassium glutamate
• Wheat gluten
• Dairy casein
• Maltodextrin
• Milk powder
• Modified food starch
• Soy sauce
• Corn starch and corn syrup
• Yeast extract
• Hydrolyzed proteins
• Textured proteins, including soy protein, soy isolate and soy concentrate
• Meat flavorings (chicken, beef etc.)
• Dough conditioner
• Barley malt
• Calcium caseinate
• Rice syrup and brown rice syrup
• Xanthan gum
• Autolyzed yeast
• Gelatin
• Pectin
• Whey protein isolate and concentrate
• Carrageenan
• Bouillon, used to make quick stocks
• Many “flavors” or “flavoring” like natural vanilla flavor
• Citric acid

What MSG does to your body?

MSG that is made from glutamic acid has been controversial for years. MSG seasoning is produced through a fermentation process and brings a savory taste to dishes.

Some evidence has linked MSG consumption with health problems like headaches, numbness/tingling, weakness, flushing, hormonal imbalances, high blood pressure, GI issues, cravings and weight gain.

Some people appear to be more sensitive to the effects of MSG than others. The manufacturing process of MSG creates contaminants that seem to trigger reactions in certain people (but not all). It’s theorized that eating large amounts can cause small amounts of glutamate to cross the blood-brain barrier, interacting with the neurons to cause swelling and cell death.

On the other hand, MSG and other related glutamates are generally perceived by the scientific community to be harmless. Plus, pairing MSG with a small amount of salt in some foods is estimated to help cut down on sodium intake, which some research suggests could be beneficial for certain people.

Overall it’s best to limit or avoid top foods with MSG, which include:

1. Potato chips
2. Fast food
3. Seasonings
4. Convenience meals
5. Cold cuts
6. Iced tea mixes
7. Salty snacks
8. Instant noodles
9. Sports drinks
10. Processed meats
11. Canned soups
12. Soy sauce
13. Broth/bouillon
14. Salad dressings
15. Crackers

How to Lower It in the Diet

The most practical step to take if you are sensitive to glutamate and suspect you have high levels, or if this applies to your child or a family member, is to eliminate sources of added free glutamate.

Glutamate supplements are not recommended for most people because the majority of people get enough from their diets, plus the human body makes some on its own.

However, in some cases a glutamate supplement may be used by people who suffer from protein deficiency.

What increases glutamate in your diet?

As mentioned above, processed foods that are modified to taste better are the biggest source of free glutamate. This means cutting out processed and packaged foods from your diet and opting for whole, unmodified foods instead is the best way to bring your level back within the normal, healthy range.

People who appear to be particularly sensitive to this amino acid’s effects may also need to be careful about consuming natural sources of free glutamate, such as certain high-protein foods that may otherwise be healthy for people who are less sensitive.

In addition to monitoring your intake of foods that provide this amino acid, it’s beneficial to increase your intake of anti-inflammatory foods, since these may help offset the effects of excess glutamate to some extent. Some examples of anti-inflammatory foods to include in your diet regularly are:

• Dark leafy greens
• Other vegetables, including cruciferous veggies, beets, celery, peppers, etc.
• Berries
• Spices like turmeric and ginger
• Chia seeds and flaxseeds
• Wild-caught fish like salmon, which provide omega-3s
• Coconut oil and olive oil
• Probiotic foods, like yogurt, kefir, etc.

Another method of balancing the ratio between glutamate and GABA is using GABA supplements. Chris Masterjohn, Ph.D, recommends taking 750 milligrams of GABA before meals, one to three times daily, in order to offset effects of glutamate sensitivity. While this protocol hasn’t yet been extensively studied or proven to work, considering it’s debatable whether GABA supplements are effective, there’s little risk involved in trying.

Final Thoughts

• Glutamate is the most abundant amino acid available in the human diet. It’s a non-essential amino acid found in a variety of foods, including both plant- and animal-derived foods like meat, eggs, broths, soy, mushrooms and others.
• Too much of it may be a problem, but so is too little. That’s because this amino acid is not only an important neurotransmitter, but also is involved in many functions of the digestive system and immune system.
• Too much (especially in relation to GABA) may lead to overexcitation of receiving nerve cells, which has been linked to cell damage and death — the reason that glutamate is referred to as an “excitotoxin.”
• Processed foods that are modified to taste better are the biggest source of free glutamate, including those with MSG. Some studies have linked MSG to weight gain, high blood pressure, asthma attacks, metabolic syndrome and short-term side effects in those who are sensitive.
• Cutting out processed and packaged foods from your diet and opting for whole, unmodified foods instead is the best way to bring your level back within the normal, healthy range.

Read Next: Get More Tryptophan for Better Sleep, Moods & Fewer Headaches

High Glutamate Foods: Should You Avoid Them?

11 months ago

A bowl of steaming hot noodles with beef broth, a freshly made slice of pizza with pepperoni, and a delicious stir-fried seafood dish with bean sprouts– are all examples of dishes that are high in glutamate.  Your body naturally produces glutamate. This amino acid plays an important role in human physiology. It is involved in learning and memory, and it helps regulate nerve cell activity. It is also a key player in the immune system (5). It is also a neurotransmitter, which means it helps transmit signals between nerve cells in the brain (5). However, too much glutamate can be harmful. If you’re wondering what exactly “too much” means, researchers are still trying to determine that. The current consensus is that consuming a lot of umami-tasting foods can lead to excessive glutamate levels in your brain. Here’s everything you need to know about high glutamate foods, including the ones you should avoid.

What Is Glutamate?

Glutamate is a non-essential amino acid, meaning your body can make it on its own, that plays several important roles in the body. It regulates the receptors of other important neurotransmitters such as (5):

• Serotonin: A neurotransmitter that plays a role in mood, sleep, and appetite.
• Dopamine: A neurotransmitter involved in the reward system, motivation, and motor control.
• Norepinephrine: A neurotransmitter involved in the fight-or-flight response, attention, and alertness.
• Acetylcholine: A neurotransmitter involved in muscle contraction, heart rate, and the function of the digestive system.

Glutamate also serves as an energy source for cells and is involved in protein synthesis.

What’s The Problem With Glutamate?

The problem with glutamate is that too much of it may cause problems for some people. When there’s too much glutamate in the brain, it can lead to what’s known as “excitotoxicity.” This occurs when nerve cells are over-excited and start to die (2).

Excitotoxicity has been hypothesized to play a role in neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Some believe it can also cause migraines, seizures, and strokes (2).

While more research needs to be done to determine the exact level of glutamate that is harmful and whether it is possible to reach that level from food intake, some people feel that consuming too much of it is not a good idea.

Here are some conditions that have been studied in association with this amino acid:

• Increased Blood Pressure: Monosodium glutamate (MSG) dietary intake has been associated with a short term spike in blood pressure (3).
• Headaches: Anecdotal reports and some small studies have indicated that MSG consumption may trigger headaches in some people (1).
• Obesity: MSG makes food more palatable, which could increase food intake. Studies examining MSG’s effect on weight and weight gain, however, have thus far seen conflicting results (1).
• Diabetes: Some animal studies have shown impacts of MSG on blood sugar and insulin levels, but they typically used extremely high doses that wouldn’t be replicated by human food consumption (1).
• Fertility Problems: Excessively high doses of MSG (sometimes parenterally administered) have been shown to damage the reproductive system in rats. It’s unclear if any effect would be seen in humans at more normal doses (1).
• Cancer: Excessively high doses of MSG have been seen to contribute to tumor progression in animal studies, but this has little relevance for humans (1).

Read More: Foods That Increase Appetite And Aid Healthy Weight Gain

What Food Has A Lot of Glutamate?

Glutamate is found in high concentrations in some foods, especially those that are highly processed or have been stored for a long time. Foods that contain high levels of glutamate include:

Soy

Soybeans and soy products such as tofu, tempeh, and soy sauce are high in glutamic acid.

Dairy

Certain cheeses, like parmesan and Roquefort, are particularly high in glutamate. Lower glutamate alternatives include cheddar.

Peas 

Peas are high in glutamic acid.

Nuts 

Walnuts, cashews, and peanuts are high in glutamic acid.

Fruits And Vegetables 

Tomatoes and mushrooms are especially high in glutamic acid, while potatoes may also cause problems for come people.

Meats

Meats are naturally high in glutamate, but they can contain even more if they are processed or cured with chemicals such as monosodium glutamate (MSG).

Rabbit and turkey are the highest in glutamate while lamb and beef are lower. Pork is in the middle, but processed pork products like ham are high in glutamate.

Processed Foods 

Many processed foods contain high levels of glutamate. This includes MSG (monosodium glutamate), a common food additive.

MSG is often added to Chinese food, canned soups and vegetables, processed meats, and some snacks.

Other food additives that contain glutamate include (8):

• Hydrolyzed vegetable protein 
• Autolyzed or hydrolyzed yeast 
• Yeast extract  
• Protein isolate
• Textured protein 
• Soy extracts

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What Can I Eat On A Low Glutamate Diet?

A low glutamate diet can be difficult to follow because glutamate is found in many common foods. You’ll need to avoid all processed and fermented foods, as well as any foods that are high in protein. 

Here’s what you can eat:

Whole Fruits 

Whole fruits are a great source of fiber, vitamins, and antioxidants. Eat a variety of fruits, preferably fresh or frozen, to get the most nutrients.

High Fiber Vegetables

Green leafy vegetables, broccoli, Brussels sprouts, and other high-fiber veggies are a good choice for a low glutamate diet. These foods are nutrient-dense and can help you feel full and satisfied.

Lean Proteins 

You’ll need to limit your protein intake on a low glutamate diet. Choose lean proteins, such as chicken and fish. Although these meats have some glutamate, they are lower in glutamic acid than other options.

Healthy Fats 

Avocados, olive oil, and other healthy fats can help you feel full and satisfied. Use these in moderation, as they are high in calories.

Herbs And Spices

Herbs and spices add flavor to food without adding glutamate. Fresh or dried herbs can be used to flavor soups, salads, and other dishes.

Read More: 10 Natural Viagra Foods That Work

How Can I Lower My Glutamate Naturally?

If you’re concerned about your glutamate intake, there are several things you can do to reduce it.

Avoid Processed Foods

Processed foods are often high in glutamate because it is used as a flavor enhancer. 

These foods include:

• Chips
• Crackers
• Packaged snacks
• Processed meats

Avoid Foods With Added MSG

MSG is a common food additive that contains high levels of glutamate. It’s often added to Chinese food, soups, and processed meats.

Read Food Labels

Food labels will often list “glutamate” or “MSG” as an ingredient. If you see either of these listed, it’s best to avoid the product.

Eat More Whole Foods

Whole foods are a great way to reduce your glutamate intake because they are naturally low in this amino acid. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins.

Limit Your Intake Of Soy Sauce

Soy sauce is a common condiment that is high in glutamate. If you’re concerned about your intake, it’s best to limit your consumption or avoid it altogether.

Avoid Aspartame

Aspartame is an artificial sweetener that some people say has similar effect to glutamate. It’s often used in diet sodas and sugar-free products.

Choose Glutamate-Free Products

If you’re really concerned about your intake, there are several glutamate-free products available on the market.  

These include:

• Glutamate-free soy sauce
• Glutamate-free chicken broth
• Glutamate-free seasonings

Talk To Your Doctor

If you’re concerned about your glutamate intake, talk to your doctor. They can help you determine if you need to make any changes to your diet.

The Bottom Line

Glutamate is a naturally occurring amino acid that is found in many foods. While it is safe for most people, some may feel they need to limit their intake.

Processed foods, MSG, and soy and yeast extracts are all sources of high levels of glutamate. If you’re concerned about your intake, it’s best to avoid or limit these products.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. A review of the alleged health hazards of monosodium glutamate (2019, nih.gov) 
2. Chronic Glutamate Toxicity in Neurodegenerative Diseases—What is the Evidence? (2015, frontiersin.org) 
3. Extensive use of monosodium glutamate: A threat to public health? (2018, nih.gov) 
4. Glutamate (n.d., tacanow.org) 
5. Glutamate: a truly functional amino acid (2012, pubmed.gov) 
6. Glutamatergic Dysfunction and Glutamatergic Compounds for Major Psychiatric Disorders: Evidence From Clinical Neuroimaging Studies (2019, frontiersin.org) 
7. Monosodium glutamate intake, dietary patterns and asthma in Chinese adults (2012, pubmed.gov) 
8. Review of Glutamate Intake from Both Food Additive and Non-Additive Sources in the European Union (2018, karger.com) 
9. The Neurobiology of Opioid Dependence: Implications for Treatment (2002, nih. gov) 
10. The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review (2019, nih.gov)

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Monosodium glutamate: what foods contain it, and should you be afraid of it? . However, without these substances – stabilizers, acidity regulators, preservatives, food colors, taste regulators – it is difficult to imagine the modern food industry. The well-known and most common food component, monosodium glutamate, fell under disgrace. But is it so dangerous to health and is it dangerous at all? We understand the nuances of the issue together with a dietitian, endocrinologist at SM-Clinic, Ph.D. Ulyana Rumyantseva.

What is monosodium glutamate?

To understand the role MSG plays in food production, we must first understand what it is and how it is produced. Monosodium glutamate is a salt of glutamic acid found in any protein. This is a very important acid for our body and perhaps the most common, especially in vegetable proteins (up to 20-40% of all amino acids). But it is replaceable, that is, with a deficiency, the body can synthesize it on its own.

Monosodium glutamate, known under the code E621, is used in food to give the product a richer “meaty” taste. For example, sausages and frankfurters would not have a meat taste without its addition, since the components of minced meat (pork skin, soy isolate, blood serum protein) do not have a pleasant taste, although they do not pose a danger to the body. This new taste has been dubbed “umami” and ranked among the four basic tastes – sour, sweet, salty and bitter – after scientists discovered receptors in the human mouth and stomach that discriminate it.

What foods contain monosodium glutamate?

Glutamate is found in many protein foods that we eat on a regular basis: sausages, dry soups, tomatoes (and ketchup), spices, mushrooms, nuts, sauces, canned meats, fish, hard cheeses (parmesan, etc.) . But here it is necessary to immediately make a reservation: glutamate cannot be called an artificial food additive, since it is synthesized in the food industry by fermentation by special bacteria or isolated from plants. Attempts at artificial synthesis did not take root due to the complexity of chemical processes. In addition, the body itself is able to synthesize glutamate when it is deficient.

Why is monosodium glutamate considered dangerous?

Despite the fact that this substance has been known to mankind for more than a hundred years (monosodium glutamate was first obtained from seaweed at the beginning of the 20th century in Japan and began to be produced by hydrolysis of soy and wheat protein), convincing and statistically proven facts of its harmful effects on the body in the amount that we consume daily have not been obtained. However, most of the myths about him have not been dispelled to this day ( see also : “9 myths about proper nutrition and diets”).

The fact is that in the world isolated cases of some diseases (for example, two cases of bronchial asthma, stomach pain) were registered, which were associated with glutamate, since immediately before the onset of the clinical case, its use took place. But a more detailed study of the action of monosodium glutamate on the body did not confirm the presence of this connection, and glutamate itself does not enter into any chemical reactions in food products.

Is monosodium glutamate really dangerous?

Today, many people continue to live being sure that the use of large amounts of monosodium glutamate can lead to the development of diabetes, obesity, atherosclerosis, high blood pressure, headaches. But for this you need to consume daily a huge amount of this substance, ten times higher than its content in our daily diet.

At the same time, the maximum allowable dose of glutamate has not yet been experimentally determined. Therefore, until more accurate information is obtained, scientists agreed that its recommended daily dose should not exceed 30 mg per 1 kg of human weight, which, in principle, is already more than we usually consume with food. Moreover, the body is able to break down and remove excess glutamate.

Thus, today in scientific circles it is generally accepted that monosodium glutamate is a natural food additive – an umami flavor enhancer that is harmless to the body. But here it should be noted that, despite the harmlessness of monosodium glutamate, nutritionists recommend giving preference to natural fresh foods that are less in need of flavor enhancers, since they themselves have good taste and also have a good vitamin and mineral composition ( read also : “Haute cuisine: 9 premium ingredients for a healthy diet”).

About the expert:

Endocrinologist, nutritionist “SM-Clinic”, Ph.D.

Personal website

Photo: Getty Images

Ksenia Shchikovskaya

What is monosodium glutamate and should we be afraid of it

Likbez

Health

December 11, 2021

Actually, this is a natural product.

What is Monosodium Glutamate

Monosodium Glutamate is a flavor enhancer often added to fast foods such as noodles, instant soups, chips, canned food. In Russia, it is known as food additive E621.

What monosodium glutamate is made of

From a chemical point of view, monosodium glutamate is a salt of glutamic acid. This is the name of one of the most important amino acids from which all proteins are built. Including those that make up our body.

MSG is naturally found in all protein foods, including meat, mushrooms, and dairy products. Especially a lot of it in ripe tomatoes, parmesan, meat broths and breast milk.

Actually, this food supplement was once obtained from natural products.

In 1908, Ikeda Kikunae, a professor at Tokyo Imperial University, became interested in what element gave the traditional Japanese dish, seaweed broth, its characteristic savory taste. This substance turned out to be monosodium glutamate. The chemist was able to isolate it from the broth. A year later, he launched the commercial production of the additive, selling it under the name “ajinomoto” (translated from Japanese – “essence of taste”).

Later, scientists tried many times to synthesize monosodium glutamate artificially. But in the second half of the twentieth century, a simple, cheap and natural method of production was found. Instead of extracting and crystallizing glutamate from the broth, it began to be obtained by fermentation of starch, sugar beet, sugar cane.

The same fermentation process is used in the production of yogurt, vinegar, wine. Therefore, E621 is not an artificial food additive, but an absolutely natural product.

Why does it seem so tasty

Monosodium glutamate has not just a spicy, but a very special, basic, desirable taste for our body.

Many still believe that the human tongue is sensitive to only four types of taste: sweet, salty, sour, bitter. However, we also have receptors that recognize glutamic acid and its salts. Thanks to them, we feel the fifth taste – umami (this Japanese word means “piquant”).

Umami is a protein food marker. It tells the body that there is a lot of vital protein in food (just as sweet taste indicates high-calorie carbohydrates, and salty indicates the content of sodium and chlorine critical for life). This is why we love foods high in MSG so much.

Why monosodium glutamate is dangerous

Virtually nothing. The US Food and Drug Administration (FDA) unequivocally classifies monosodium glutamate as a safe food supplement.

And this is justified. Monosodium glutamate in supplements is chemically no different from the glutamate found in dietary proteins. The human body processes them in exactly the same way. It doesn’t matter if you got this compound from meat broth, cheese, tomatoes, or a package of salted nuts.

Where did the myth that monosodium glutamate is harmful come from

The origins of the myth are experiments on laboratory mice and rats. For example, in a 1969 study, neonatal mice were injected with large doses of glutamate. It later turned out that this caused neurological damage, as well as obesity and infertility in females.

In 2002 another experiment was done, this time on rats. Scientists offered animals a diet for six months, 20% of which was the sodium salt of glutamic acid. In some rodents, this diet has led to visual impairment.

However, it is incorrect to apply the results of both studies to humans. First, we consume glutamate not through subcutaneous injections, but in a different way. Secondly, it is simply impossible to eat so much of this compound so that it makes up 20% of the daily diet.

Assuming that on average a person consumes about 2 kg of food per day, in order to feel like a guinea pig, he should receive 400 g of monosodium glutamate. For comparison: a typical serving of food with the addition of E621 contains approximately 0.5 g of this element.

Does this mean that it is completely safe

No. There are a number of potential problems associated with monosodium glutamate indirectly. The main one is overeating.

Additive E621 improves the taste of food so much that we often do not feel the measure. And we can’t stop until we’ve eaten an entire bag of chips or a bag of salted nuts. However, the relationship between love for the taste of umami and subsequent weight gain as a consequence has not been established. And in one small study, it was even refuted: its authors found that adding glutamate to food even reduces the total number of calories consumed. However, this does not mean that the passion for crackers or instant noodles should not be controlled: there is definitely nothing useful in fast food.

The second problem is possible individual sensitivity. The same FDA regularly receives reports of mild adverse reactions to products with monosodium glutamate. Experts from the reputable medical organization Mayo Clinic call such reports anecdotal. However, the symptom complex associated with the sodium salt of glutamic acid is described:

• headache;
• sweating;
• tingling, heat, numbness felt on the skin of the face, lips, neck;
• palpitations;
• nausea;
• drowsiness.

It is expected that such short-term sensations may occur in people sensitive to monosodium glutamate, who also receive at least 3 g of the substance per meal.