MSM: Benefits, Dosage, and More

Takeaways

• MSM is a sulfur-containing compound found in some foods and supplements
• It may help reduce joint pain and inflammation
• MSM shows potential benefits for skin health and exercise recovery
• Typical dosages range from 1-6 grams per day
• MSM is generally considered safe with minimal side effects
• Consult a healthcare provider before starting MSM supplementation

What is MSM?

Methylsulfonylmethane, or MSM, is an organic sulfur compound.[1] It exists naturally in some foods in small amounts.[2] The body requires sulfur, which is found in MSM, for several vital functions.[3] Pure MSM is a white crystal that lacks any odor.[4]

Many individuals use MSM as a supplement to their diet. It is sold as a powder, in capsules, and as a liquid. Usually, supplement companies produce MSM in laboratories. The process begins with DMSO (dimethyl sulfoxide), which is then oxidized.[5]

MSM became a popular supplement during the 1990s.[6] Since then, scientists have been studying how it affects health. Although further research is necessary, initial findings suggest it may help with some conditions.[7]

Sources of MSM

MSM is found in small amounts in many of the foods we consume. Fresh fruits and vegetables contain MSM.[8] Some grains and drinks also have it.[9] However, cooking or processing food can reduce the amount of MSM it contains.[10]

Foods that naturally contain MSM include:

• Fresh fruits (especially berries)
• Raw vegetables
• Milk
• Coffee
• Tea

The MSM used in supplements is produced in a lab. Manufacturers create it through a multi-stage process that starts with petroleum or natural gas.[11] These raw materials are converted into DMSO.[12] Then the DMSO undergoes oxidation to produce MSM.[13]

Supplement forms of MSM typically offer much larger doses compared to what’s found in food. A common MSM supplement might provide 500-1000 mg in a single serving.[14] Foods, on the other hand, contain only very small amounts.

How MSM Works in the Body

In the body, MSM provides sulfur.[15] Sulfur is an element that is essential for life.[16] It is part of important molecules, like amino acids, which are the building blocks of proteins.[17]

The body uses the sulfur from MSM to make new cells.[18] It also plays a role in forming connective tissue such as cartilage, tendons, and ligaments.[19] This action may be how MSM supports joint health.

MSM interacts with various systems within the body:

Research indicates that MSM might reduce inflammation and act as an antioxidant.[20] These properties may explain some of its potential benefits. However, the specific ways MSM works are still being studied by scientists.

Potential Benefits of MSM

Joint Health

Many people use MSM to relieve joint pain.[21] Some studies suggest it may help reduce symptoms of osteoarthritis.[22] This condition involves the breakdown of cartilage in joints.

A study lasting 12 weeks investigated MSM’s effect on knee osteoarthritis. Those who took MSM reported having less pain and improved joint function.[23] This group also experienced a reduction in stiffness.

Another study examined the combination of MSM and glucosamine. This pairing resulted in reduced pain and swelling for those with knee osteoarthritis.[24] These effects were greater than those seen with glucosamine used alone.

MSM could work by decreasing inflammation in joints.[25] It also may help with the production of cartilage.[26] However, more research is needed to confirm these effects.

Skin Health

MSM shows potential for improving the health and look of skin.[27] The sulfur within MSM helps with collagen production.[28] Collagen is a protein that provides structure and flexibility to the skin.

Some research suggests MSM might help with certain skin issues, including:

• Rosacea
• Acne
• Aging skin

A small study looked at how MSM affects skin. Participants used a cream with MSM for a month. The results showed improvements in skin firmness and texture.[29]

Another study combined MSM with silymarin, an extract from milk thistle. This combination worked better than a placebo in reducing rosacea symptoms.[30]

MSM may help protect skin from damage caused by UV rays.[31] A laboratory study found it reduced inflammation resulting from UV exposure.[32] This suggests it might help prevent premature aging.

Exercise Recovery

Athletes and active people sometimes use MSM with the goal of speeding up their recovery and reducing muscle soreness.[33]

A study of young men exercising showed interesting results. Those who took MSM for 10 days before working out experienced less muscle soreness.[34] They also showed lower levels of markers associated with muscle damage.

Another study focused on runners. Those who took MSM for 3 weeks before running a half-marathon reported experiencing less muscle and joint pain.[35] They also felt less tired after the race.

MSM might help by reducing inflammation and oxidative stress.[36] These factors contribute to muscle soreness after exercise. More research is necessary to confirm these effects.

Other Potential Benefits

Researchers have explored the use of MSM for other health concerns. While the results are preliminary, some of these areas of interest include:

1. Allergy relief
2. Immune system support
3. Hair and nail health
4. Digestive issues
5. Antioxidant effects

For instance, one study showed that MSM reduced allergy symptoms.[37] Those who took MSM for 30 days during allergy season reported an improvement in their upper and lower respiratory symptoms.[38]

Another study looked at how MSM might affect the immune system. It discovered that MSM might boost the body’s immune response.[39] This could help in fighting infections.

More research is needed in these areas. Scientists are still exploring how MSM impacts different aspects of health.

MSM Dosage and Administration

The appropriate dosage of MSM varies. It depends on why someone is taking it and their individual health. Most studies have used doses of between 1.5 and 6 grams each day.[40]

Here is a table showing common MSM dosages for different purposes:

These doses are often split into 2-3 servings to be taken throughout the day.[41] Some individuals start with a lower dose and gradually increase it over time.

MSM is sold in various forms. Powders, capsules, and tablets are common.[42] Some people prefer to mix powder into their drinks. Others find capsules more convenient.[43]

MSM products designed for topical use also exist. These include creams and lotions.[44] They are often used to promote skin health or ease localized joint pain.

Factors that can influence dosage include:

• Body weight
• Overall health status
• Reason for taking MSM
• Other medications or supplements

Always follow the directions on the product label regarding dosage. Consult a doctor for advice tailored to your needs.

Safety and Side Effects

Research suggests that MSM is generally safe for most people.[45] Studies have used doses as high as 6 grams daily without causing serious side effects.[46] However, some people might experience mild issues.[47]

Possible side effects of MSM supplementation include:

• Stomach discomfort
• Diarrhea
• Headache
• Fatigue
• Insomnia
• Itching

These effects are generally mild and often disappear with continued use.[48] Starting with a lower dose and gradually increasing it may help reduce the chance of side effects.

MSM could interact with some medications. People who are taking blood thinners should be careful.[49] MSM might potentially increase the effects of these drugs, which could increase the risk of bleeding.[50]

Women who are pregnant or breastfeeding should not use MSM.[51] There isn’t enough research to confirm whether it is safe in these situations.

People who are allergic to sulfa drugs should be careful when using MSM.[52] Although MSM does not contain sulfa, it does have sulfur. In rare cases, this might cause an allergic reaction.

As with any supplement, it’s a good idea to speak to a doctor before starting MSM. This is particularly important for people who have existing health conditions or take medications.

Who Should Consider MSM Supplementation?

MSM may be beneficial for specific groups of people. Consider MSM if you fit into one of these categories:

1. People with joint pain or osteoarthritis
2. Athletes or active individuals looking to support recovery
3. Those seeking to improve skin health
4. Individuals with seasonal allergies
5. People looking for natural anti-inflammatory support

If you have chronic joint pain, MSM may be useful.[53] This is especially true if other supplements haven’t helped. Some people find that MSM works well when combined with glucosamine and chondroitin.[54]

Athletes might consider using MSM to help their recovery.[55] If you often experience muscle soreness after workouts, MSM could be helpful.[56] It may also benefit those training for long endurance events.

If you’re looking to improve your skin, MSM might be worth trying.[57] This applies to those who have specific skin conditions, as well as those who want to improve their skin’s overall appearance.

Those who suffer from allergies might find some relief with MSM.[58] If you struggle with seasonal allergies, MSM could be an option to explore.

Keep in mind that supplements are not magic solutions. They work best when paired with a healthy lifestyle. Eat a balanced diet, exercise often, and manage your stress. These practices support overall health and could improve the effectiveness of supplements.

Always consult with a healthcare provider before starting any new supplement. They can help you determine if MSM is a good choice for your particular situation.

How to Choose and Use MSM Supplements

Choosing a high-quality MSM supplement requires considering several things. Here are a few tips to guide your selection:

• Look for products from reputable manufacturers
• Check for third-party testing certifications
• Choose supplements with few or no additives
• Consider the form (powder, capsules, etc.) that works best for you
• Read customer reviews and ratings

When using MSM, consistency is key. Take it daily, following the directions, to get the best results.[59] Some people find that taking MSM with food helps reduce stomach discomfort.[60]

Begin with a lower dose and gradually increase it. This helps your body adjust and may lessen side effects.[61] Pay attention to how you feel and change your dose as needed.

Give MSM some time to work. Many studies lasted several weeks before showing significant results.[62] Don’t expect to see changes overnight. It’s a good idea to keep a journal to record any changes you observe.

MSM vs. Other Joint Health Supplements

MSM is one of many popular supplements used to promote joint health. Others include glucosamine and chondroitin. Here’s how they compare:

Some products combine these supplements. The idea behind this is that they might work more effectively together.[63] For example, one study found that a combination of MSM and glucosamine was more effective for osteoarthritis than glucosamine alone.[64]

Each person responds to supplements differently. What works well for one person might not work for another.[65] You might need to try a few different options to find out what works best for you.

Frequently Asked Questions

Conclusion

MSM shows promise as a supplement for various health concerns.[78] Its potential benefits for joint health, skin, and exercise recovery are interesting.[79] However, further research is required to fully understand its effects.

If you’re thinking about using MSM, include it as part of an overall approach to health. Combine it with a balanced diet, regular physical activity, and stress management. These practices are the basis of good health.

Keep in mind that supplements affect each person differently. What works well for one person may not work for another. Be patient and give MSM time to work. Track any changes you notice.

Always prioritize safety when trying new supplements. Begin with a lower dose and gradually increase it. If you have any health conditions or take medications, talk to your doctor first.

MSM is only one tool within the vast world of nutrition and supplementation. Stay curious, keep learning, and make well-informed decisions about your health. With the right approach, supplements like MSM can be beneficial additions to a healthy lifestyle.

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