MSM (Methylsulfonylmethane)
The organic sulfur compound for joints, inflammation, and connective tissue — the third pillar of joint support
Also known as: Methylsulfonylmethane • Dimethyl Sulfone • DMSO2 • Organic Sulfur
Overview
MSM (methylsulfonylmethane) is an organic sulfur compound found naturally in fruits, vegetables, grains, and animals. Sulfur is the third most abundant mineral in the human body and is essential for the formation of connective tissue, including collagen, glucosamine, and chondroitin. MSM provides bioavailable sulfur that supports the structural integrity of joints, tendons, ligaments, and skin. It also has anti-inflammatory and antioxidant properties. MSM is often combined with glucosamine and chondroitin as the 'triple-action' joint support formula. Unlike glucosamine and chondroitin, MSM tends to work faster — some studies show benefits within 2-3 weeks.
Key Benefits
Joint Pain & Inflammation
MSM reduces joint pain and inflammation through multiple mechanisms: inhibiting NF-kB (a master inflammatory pathway), reducing inflammatory cytokines, and providing sulfur for cartilage repair. Clinical trials show 1,500-6,000mg daily reduces knee OA pain by 25-35% over 12 weeks.
Connective Tissue Support
Sulfur is essential for disulfide bonds in collagen, keratin, and elastin — the structural proteins of joints, skin, hair, and nails. MSM provides the bioavailable sulfur needed for these cross-links, supporting the integrity of all connective tissues.
Exercise Recovery
MSM supplementation (3,000mg/day) has been shown to reduce exercise-induced muscle damage, decrease oxidative stress markers, and speed recovery. Athletes report less soreness and faster return to training.
Skin Health & Aging
Sulfur is sometimes called the 'beauty mineral' because of its role in keratin and collagen. MSM supplementation has been shown to improve skin elasticity, reduce wrinkles, and improve skin texture in clinical trials.
Dosage & How to Take
Start with 1,000mg daily and increase to 2,000-3,000mg over 1-2 weeks. Clinical trials use 1,500-6,000mg daily. Higher doses (3,000-6,000mg) are used for joint pain and exercise recovery. Divide doses to reduce GI upset.
| Purpose | Dose | Notes |
|---|---|---|
| Joint health maintenance | 1,000-2,000 mg/day | Preventive dose for active individuals |
| Osteoarthritis pain | 3,000-6,000 mg/day | Divide into 2-3 doses. Benefits in 2-4 weeks. |
| Exercise recovery | 3,000 mg/day | Take before and after exercise |
| Skin health | 1,000-3,000 mg/day | Benefits visible in 4-8 weeks |
Best Time to Take
Divide into 2-3 doses throughout the day with meals. Some people find it energizing, so avoid taking close to bedtime.
With or Without Food
Take with food to reduce the chance of GI upset. Absorption is good regardless of food intake.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| OptiMSM (Distillation-Purified) | High | Highest purity | Purified by distillation. The gold standard. Used in most clinical trials. |
| Crystallization-Purified MSM | High | Budget option | Lower purity than distillation but still effective. More common in budget supplements. |
| MSM Powder | High | Flexible dosing | Slightly bitter taste. Can be mixed into beverages. |
| MSM Capsules/Tablets | High | Convenience | Multiple capsules needed for clinical doses. |
Side Effects & Safety
Common
- Mild GI upset
- Bloating
- Headache (usually temporary)
Rare
- Insomnia (if taken late in day)
- Skin rash
- Fatigue
Contraindications
- Generally very safe with no known serious contraindications
- Start with low dose and increase gradually
Interactions
Theoretical mild blood-thinning effect; monitor if on anticoagulants
Commonly combined for synergistic joint support (triple-action formula)
Scientific Research
MSM for Knee Osteoarthritis
3,000mg MSM twice daily for 12 weeks significantly reduced pain and improved physical function in knee OA patients
MSM and Exercise Recovery
3,000mg/day MSM for 28 days reduced muscle soreness and oxidative stress markers after eccentric exercise
MSM and Skin Aging
MSM supplementation improved skin elasticity, reduced wrinkles, and improved skin texture in a double-blind trial
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.