What is Methylsulfonylmethane?
Methylsulfonylmethane (MSM) is an organosulfur compound with the chemical formula C₂H₆O₂S. It occurs naturally in plants, animals, and humans as a source of bioavailable sulfur. MSM is found in small amounts in various foods and is also produced synthetically as a dietary supplement. Sulfur is the third most abundant mineral in the human body and plays crucial roles in protein synthesis, enzyme function, and connective tissue formation.
As a supplement, MSM is commonly marketed for joint health, inflammation reduction, and skin health. It appears as a white, crystalline powder that is odorless and has a slightly bitter taste. MSM is also known as dimethyl sulfone or DMSO2, and it should not be confused with dimethyl sulfoxide (DMSO), though the two compounds are related.
Health benefits & uses
Joint health and osteoarthritis (Moderate evidence): Several clinical studies suggest MSM may help reduce joint pain and improve function in people with osteoarthritis. A 2006 randomized controlled trial found that 1,500 mg of MSM twice daily for 12 weeks significantly reduced pain and improved physical function compared to placebo.
Exercise recovery and muscle soreness (Limited evidence): Some research indicates MSM supplementation may help reduce exercise-induced muscle damage and inflammation. Small studies have shown potential benefits for reducing muscle soreness after intense exercise, though more research is needed.
Skin health (Limited evidence): Preliminary studies suggest MSM may support skin health by providing sulfur for collagen synthesis and potentially reducing inflammation. However, most evidence comes from small studies or topical applications rather than oral supplementation.
Allergic rhinitis (Limited evidence): One small study indicated that MSM supplementation might help reduce symptoms of seasonal allergic rhinitis, but this finding requires replication in larger trials.
Anti-inflammatory effects (Limited evidence): Laboratory studies suggest MSM may have anti-inflammatory properties, but clinical evidence in humans remains limited and preliminary.
How it works
MSM’s potential benefits are primarily attributed to its role as a sulfur donor in the body. Sulfur is essential for the synthesis of important compounds including glutathione (a powerful antioxidant), collagen, and various enzymes. MSM may work through several mechanisms:
It appears to modulate inflammatory pathways by potentially reducing the production of inflammatory cytokines and prostaglandins. MSM may also support the maintenance of cell membrane permeability and flexibility, which could contribute to its effects on joint and muscle function.
The compound’s role in collagen synthesis may explain its potential benefits for joint cartilage and skin health. Additionally, MSM might enhance the body’s antioxidant capacity by supporting glutathione production, though this mechanism requires further investigation.
Dosage
There is no established Recommended Dietary Allowance (RDA) or Tolerable Upper Intake Level (UL) for MSM, as it is not considered an essential nutrient. Typical dosages used in clinical studies range from 1,000 to 6,000 mg per day, usually divided into two doses.
Common dosing guidelines include:
- General health: 1,000-3,000 mg daily
- Joint health: 1,500-3,000 mg daily
- Exercise recovery: 3,000-6,000 mg daily
Most studies have used doses between 1,500-3,000 mg daily with good tolerability. It’s advisable to start with a lower dose and gradually increase as tolerated. Always consult with a healthcare provider before beginning MSM supplementation, especially if you have underlying health conditions or take medications.
Food sources
MSM occurs naturally in various foods, though concentrations are generally low. Food sources include:
- Cow’s milk and dairy products
- Fresh fruits and vegetables (tomatoes, corn, alfalfa)
- Grains and legumes
- Meat and seafood
- Coffee, tea, and beer
However, MSM content in foods can be reduced by food processing, cooking, and storage. The amounts found in typical foods are much lower than therapeutic doses used in supplements, making it difficult to obtain significant quantities through diet alone.
Safety & side effects
MSM is generally well-tolerated by most people when used at recommended doses. Clinical studies have reported minimal adverse effects, and MSM has been granted GRAS (Generally Recognized as Safe) status by the FDA for use as a food ingredient.
Reported side effects are typically mild and may include:
- Gastrointestinal upset (nausea, diarrhea, stomach discomfort)
- Headaches
- Insomnia or sleep disturbances
- Skin reactions in sensitive individuals
These effects often resolve with continued use or dose reduction. Taking MSM with food may help minimize gastrointestinal side effects.
Interactions
MSM has few documented drug interactions, but potential concerns include:
Blood-thinning medications: MSM may theoretically enhance the effects of anticoagulant drugs like warfarin, though clinical evidence is lacking. Monitor for increased bleeding risk if taking both.
Other supplements: MSM may work synergistically with glucosamine and chondroitin for joint health, as commonly found in combination products. No significant adverse interactions with other supplements have been reported.
Due to limited interaction data, inform your healthcare provider about all medications and supplements you’re taking before starting MSM.
Who should be cautious
Certain individuals should exercise caution with MSM supplementation:
- Pregnant and breastfeeding women: Safety data is insufficient; avoid use unless directed by a healthcare provider
- People with bleeding disorders: Theoretical increased bleeding risk
- Those taking anticoagulant medications: Potential interaction risk
- Individuals with kidney disease: Limited safety data in this population
- People scheduled for surgery: Discontinue 2 weeks before surgery due to potential bleeding risk
Frequently asked questions
How long does it take for MSM to work?
Most clinical studies showing benefits used MSM for 8-12 weeks. Some people report noticing effects within 2-4 weeks, while others may require longer periods. Consistent daily use appears important for optimal results.
Can I take MSM with other joint supplements?
Yes, MSM is commonly combined with glucosamine and chondroitin in joint health formulas. These combinations appear safe and may provide complementary benefits, though individual responses vary.
Is synthetic MSM different from natural MSM?
Chemically, synthetic and naturally-derived MSM are identical. Most commercial MSM supplements use synthetic MSM, which is more cost-effective and equally bioavailable as natural sources.
Should MSM be taken with food?
While MSM can be taken with or without food, taking it with meals may help reduce potential gastrointestinal side effects. Some people prefer splitting the daily dose between morning and evening doses.
Can MSM help with hair and nail growth?
While MSM provides sulfur needed for keratin production, scientific evidence supporting its effectiveness for hair and nail growth is very limited. Most claims are based on anecdotal reports rather than clinical studies.
Classification:
Typical dose: — · Studied up to: —
References
Authoritative profile & live regulatory status: Methylsulfonylmethane on SupplementIndex →