The Best Supplements MSM for Joint Pain Relief: Benefits, Dosage, and How to Use Them Safely

Are you looking for the best MSM supplements to relieve pain in your knees, hands, or other joints? This article gives you practical insights into MSM supplements (including our #1 recommendation), how they work, and how to use them safely.

Research shows MSM has the potential to reduce osteoarthritis symptoms and post-workout soreness, among other benefits we'll discuss today. [1]

But not all MSM supplements are the same. If you want to get the right one for your needs without having to spend hours researching, read on. We'll help you find out what to look for, and what to avoid.

In this guide, you'll learn about:

• Our best supplement containing MSM
• How MSM supplements work in your body
• Benefits you may experience with consistent use
• What is the best form of MSM to take (powder vs. capsules vs. crystals)
• How much to take for specific health goals
• Safety analysis of MSM
• What studies actually say about MSM
• Can you combine MSM with other supplements for bigger benefits?

In a hurry? See our key takeaways below.

Best MSM Supplements: Key Takeaways

• Methylsulfonylmethane (or simply MSM) is a form of organic sulfur shown to relieve joint pain, stiffness, and inflammation. It seems to benefit both healthy individuals and those with osteoarthritis. [1]
• Which form of MSM should you pick? Take capsules for convenience, powders for high dosing, and creams for targeted skin support. For purity and quality, OptiMSM® is one of the very best options on the market. [1]
• Consistency. Results may take 4-6 weeks. Higher doses (3-6 grams per day) could offer more benefits for severe symptoms. For some people, MSM may not provide significant benefits.
• MSM is generally recognized as safe by FDA. As with any supplement, mild and transient side effects can occur in some cases. [1]
• Performance Lab® Flex delivers a high-quality, full-spectrum joint health blend with OptiMSM®, CurcuWIN® turmeric, glucosamine, AprèsFlex® Boswellia, and more — all in a gluten-free, plant-based formula lightly dosed for safe joint support.
• Want better results? Stack MSM with other clinically tested joint supplements like hyaluronic acid, curcumin, Boswellia Serrata, and omega-3s for stronger relief.

Methylsulfonylmethane (MSM) Explained: How This Sulfur Donor Supports Your Joints

Methylsulfonylmethane (MSM) is a naturally occurring organosulfur compound found in humans, green plants, and animals. It is known for its antioxidant and anti-inflammatory effects. [3]

As a sulfur donor, MSM is essential for making of important molecules like methionine and cysteine in your body. [1] While some foods naturally have small amounts of MSM, supplements provide higher doses that can improve inflammatory conditions like arthritis. [4]

MSM products can include additives like silymarin and hyaluronic acid for enhanced effects when applied topically. But there's no evidence that MSM alone enhances skin quality when used as a cream. [5]

• Did you know? MSM may support injury healing and relieve post-workout soreness—making it useful for athletes and fitness enthusiasts. [8]

Used for Humans, Animals… and Something Else?

MSM is a cousin to other sulfur-containing compounds, such as crystalline DMSO, which is also used for some medical and topical applications. [1]

As a supplement, MSM is safer, better researched, and is found in human products as well as animal health supplements. MSM can also be made in a laboratory.

And here's the interesting part: there is no structural difference between lab-made and natural MSM. Experts suggest the manufactured version is just as safe and makes it easier to reach higher doses. [1]

What Are the Benefits of MSM Supplements?

MSM is shown to have a number of potential benefits, including seasonal allergic rhinitis relief, immune system support, and improving post-exercise recovery. [1]

While some benefits are backed by good scientific evidence, others are not. For some uses, MSM is possibly ineffective due to limited clinical support according to the Natural Medicines Comprehensive Database. In this article, we’ll focus on two benefit categories that do have solid scientific backing.

1. Joint, Muscle, and Inflammation Relief

Clinical trials have suggested MSM is effective in improving joint pain during functional assessments. How does it work, you ask? Simply put, it blocks the activity of inflammatory pathways in your body, which can improve conditions like osteoarthritis and rheumatoid arthritis. [1, 9]

MSM may also help manage inflammation and soreness following acute exercise, supporting recovery after intense physical activity. [1, 10] It also supports connective tissue repair, helping to address exercise-induced oxidative stress and soreness. [1, 7] So if you're a fitness enthusiast, MSM can be a solid addition to your supplement stack.

MSM has also been shown to alleviate inflammation from other conditions such as colitis and lung injuries. [1, 11, 12] Interestingly, MSM seems to target inflammation at the source. Here's how:

• It can "switch off" inflammation triggers in your body, like the NF-κB pathway. [9]
• By blocking the activity of NF-κB, MSM produces a knock-on benefit—reducing the levels of inflammatory molecules like interleukin-1 (IL-1), tumor necrosis factor-α (TNF-α), and COX2. [13]

These inflammatory molecules are the culprits behind the destructive process of cartilage ECM breakdown. MSM helps protect your joints by inhibiting this destructive process. [14]

What's more, MSM is shown to boost glutathione, one of the most potent antioxidants in your body. This further adds to its antioxidant and anti-inflammatory "punch". [15]

Does MSM Repair Joints and Regrow Cartilage?

MSM may not be able to repair your joints like a surgery does. That said, it does have potential for promoting chondrogenesis—new cartilage formation. MSM may also help protect articular cartilage from degradation in osteoarthritis, supporting cartilage preservation. [1, 6, 7]

2. Skin, Hair, and Nail Support

MSM may enhance your skin, hair, and nail health by supporting the production of keratin. [1]

Keratin is the main structural component of your skin, hair, and nails. It contains high levels of cysteine, a sulfur compound. [16, 17] This is why when hair is burned, it smells like sulfur.

By providing sulfur, MSM strengthens keratin—potentially resulting in better skin quality. [1]

If you have problems with brittle nails or hair, you may notice an improvement, too. However, there's no evidence that MSM increases hair growth.

As we've gone over previously, MSM reduces inflammation and oxidative stress in the body. In doing so, it may help protect your skin from premature aging caused by inflammation and oxidative stress.

The list of benefits also includes the potential for reducing symptoms of rosacea, a condition which causes redness and inflammation of the skin. [18]

Benefits of MSM for Women

MSM may have some unique benefits for women. Early research points to its potential cancer-fighting abilities, including breast cancer. [37, 38]

While most studies in this area come from cell cultures and rats, they show that MSM may damage cancer cell DNA, leading to the destruction of the cell. The sulfur compound may also contribute to preventing cancer cells from spreading. [39]

In addition, MSM is shown to help enhance skin quality when taken as a supplement. [2]

Forms of MSM: What Is the Best Form to Take?

You can find Methylsulfonylmethane (MSM) products in various forms including powder, capsules, and topical creams. Which of these should you choose?

If you have a skin issue like rosacea, you might want to try a cream first. For joint problems like pain and inflammation, an MSM dietary supplement is your best bet.

As long as you go with a quality brand, the differences between forms can be minimal.

That said, certain forms of MSM might be better suited for people with specific needs (e.g. capsules are better for convenience, powder is superior for high dosing).

MSM Powder vs Capsules vs Crystals: Which is Better?

Capsules and Tablets

Advantages include:

• Convenient and mess-free.
• Great for consistent dosing.
• You can easily put them in your travel bag.

Disadvantages include:

• Some products may contain questionable fillers or lower purity levels.

If you prefer simplicity, pick this option. Just make sure to check labels and opt for third-party tested brands.

MSM Powder Form

Advantages include:

• Ideal for higher doses for therapeutic joint support, when lighter doses don't produce results.
• Tends to be more cost-effective per gram.
• Flexible dosing, you can choose precisely how much to take.

Disadvantages include:

• Mixing every day can get tedious.
• Bitter taste with some formulations.

Crystals

Advantages include:

• High purity levels [1]

Disadvantages include:

• May be pricier.
• Not as convenient as capsules or tablets.

Are All MSM Supplements the Same?

Not at all. There can be differences in purity levels, additives and fillers in tablets and capsules, and how well it absorbs depending on delivery method. [1, 19] A good starting point is looking if your MSM supplement of choice has certifications like “non-GMO”, “allergen-free”, and “third-party tested”.

You’ll notice that many supplements combine MSM with other joint nutrients to support joint function and reduce inflammation. Chondroitin sulfate is a common example. This can be a good idea if the supplements it is combined with are also clinically backed.

Some people may only need a small amount of MSM to experience benefits, more so when combined with other ingredients. But others might need higher dosages to see results. The evidence is thin on the minimum effective dose of MSM.

What Is the Purest Form of MSM?

The purest form of MSM is generally considered to be OptiMSM®.

The manufacturers of OptiMSM® purify it through a distillation process. [1] It is found in many premium supplements and is commonly seen as the gold standard in purity and safety.

Whatever brand of MSM you go with, always look for labels such as "USP-grade" or "pharmaceutical-grade". Avoid MSM from brands without transparent sourcing information.

What is a Good Source of MSM?

Foods that naturally contain MSM include:

• Cow's milk
• Onions and garlic
• Broccoli
• Tomatoes
• Apples
• Grains and meats

While sulfur deficiency is not a known condition, some people might not be consuming optimal amounts. Foods generally don't have high amounts of MSM. [1, 20] If you have joint pain and inflammation, you may benefit from higher therapeutic doses MSM found in dietary supplements.

• Tip: Combine MSM supplements with a diet rich in anti-inflammatory foods and spices like olive oil, turmeric, ginger, and garlic.

How Much MSM Should You Take?

Studies have used dosages between 0.5 to 6 grams of MSM per day based on body weight and other factors. [1, 21]

Recommended Dosage for General Use

The standard dose is generally 3,000 mg per day, often split into 2-3 servings. Starting low (e.g. 500 mg per day) can help you avoid any side effects. [22]

MSM for Joint or Arthritis Support

Compared to other supplements, the dosing of MSM can seem high. As a result, some people ask "is 1000 mg of MSM too much?"

The answer is likely not. In fact, research shows you might need a dose of at least 2000 mg per day, divided into two or three doses for arthritis relief. For more severe cases, a dosage of up to 6000 mg might produce better results. [1, 4, 22]

If you don't see results after a week, don't quit just yet. Studies show it might take 6-12 weeks to experience full benefits. [22]

MSM Dosage for Women

How much MSM should a woman take daily? You don't need to adjust your dosing based on gender—standard ranges apply. You can safely follow general dosing recommendations from the product label, or better yet, from a nutritionally-informed doctor.

Is MSM Safe? Risks, Side Effects & Interactions

MSM is present in your body and the environment, including in the foods you eat. FDA classifies MSM as generally recognized as safe (GRAS). The side effects that do occur tend to be mild and transient. [1, 23]

Mild eye and skin irritation can happen in cases of topical application of MSM. [1] People with varicose veins, leg swelling (edema), or chronic venous insufficiency should avoid MSM lotions, as topical MSM may actually make swelling and pain worse. [24]

Some anecdotal reports suggest long-term MSM use may increase alcohol sensitivity, but no research supports this claim. [1]

MSM and Other Supplements: What Not to Mix?

There are no known major interactions between MSM and herbs, vitamins, foods, or medications. [25]

Some people wonder whether you can take MSM and magnesium together. The answer is yes—this combination can actually support joint and bone health, as well as accelerate post-training recovery. [1, 25, 26]

Do MSM Dietary Supplements Really Work?

In the sea of questionable supplements on the market today, it’s understandable to ask “is MSM really effective?”

While MSM is generally thought to work for joint health, the results differ from person to person. Some studies show barely any benefit, or no benefit at all. [27]

Keep these things in mind when it comes to MSM:

• Visible results can take time. While some people report relief within 1-2 weeks, it can take 6 weeks or more to see MSM working. If after 6 weeks you don’t notice any difference, it might not be the supplement for you.
• Factors that influence your results. These include gut health, diet quality, genetics and inflammation levels, and consistency in using the supplement.
• Stack for best results. Studies show that combining MSM with Boswellia Serrata, type-II collagen, and other anti-inflammatory compounds may enhance the benefits. [1]
• Study limitations. Just because a study shows a supplement works doesn't mean the results are conclusive. For example, some allergy studies might not factor in pollen counts, which can affect their results.

With that said, we’ll now look at studies that showed concrete, favorable results of using MSM for joint health.

1. MSM for Inflammation and Immune Stress After Exercise

This 2016 study, published in the Journal of Sports Medicine, found that taking 3 grams of MSM daily for 28 days helped reduce inflammation and immune cell stress from exercise in physically active men.

Compared to a placebo, MSM reduced the levels of pro-inflammatory cytokines and contributed to a healthy immune response. [3]

The study results suggest that MSM promotes resilience to physical stress—lowering inflammation without dulling the body's immune defences.

2. MSM for Osteoarthritis Pain - Randomized Controlled Trial

This pilot study enrolled fifty men and women aged 46-70 and gave them 3 grams of MSM or a placebo twice per day (6 grams per day in total). After 12 weeks, the participants had significantly less pain and better physical function. [4]

Granted, this was a pilot clinical trial (specifically, randomized controlled trial) that used WOMAC score to asses the symptoms. But the results look promising—suggesting that MSM may help improve mobility and comfort in people with osteoarthritis.

3. Combination of MSM and Glucosamine for Joint Pain and Swelling - Placebo Controlled Study

In this 12-week placebo controlled clinical trial, 118 men and women with mild osteoarthritis were split into four groups. The first group took a placebo pill, the second group took MSM, the third group took glucosamine, and the fourth group took MSM and glucosamine together. [28]

The authors of this randomized controlled study found that MSM lowered patient's pain and inflammation. Both when taken alone, and in combination with glucosamine. But those who took the combination of MSM and glucosamine had the best results.

This research suggests that MSM may be especially effective in combination with other joint-care supplements like glucosamine.

4. MSM for Knee Pain - Randomized Trial

Knee pain can limit our ability to move and enjoy everyday things. This recent 2023 placebo controlled trial tested whether MSM can improve knee quality of life in 88 healthy people with mild knee pain.

The results after 12 weeks of the controlled trial, which included taking 2000 mg of MSM per day, showed an improvement in both knee and systemic health. The results suggest that MSM might work not only in osteoarthritis patients, but also healthy individuals who experience mild knee pain. [6]

Best MSM Supplement to Buy in 2025 (UK & Global)

Performance Lab® Flex: Full-Spectrum Joint Support with MSM

Performance Lab® Flex is a targeted, plant-powered joint supplement combining OptiMSM®, glucosamine, a plant-based alternative to chondroitin (Phytodroitin®), turmeric (CurcuWIN®), and Boswellia Serrata (AprèsFlex®). Its premium, clean-label formula is non-GMO and free of common allergens.

Featuring NutriCaps® capsules, Performance Lab® Flex is designed to reduce pain and inflammation, improve daily joint comfort, and enhance your mobility — at any age.

Performance Lab® Flex contains 100 mg OptiMSM® per 2-capsule serving. You can safely double the dosage to 2 servings per day (4 capsules). This low MSM dose is ideal for sensitive users who want to use it long-term with minimal risk of side effects.

Who is it for?

If you seek gentle joint support with minimal risk—especially if you are active or have sensitive digestion. Performance Lab® Flex is also a safe choice for seniors looking to enhance joint comfort and protect their joints from wear and tear of everyday life.

 Shop Performance Lab® Flex

Bonus: Stack MSM with These Supplements For Joint Health Support

Turmeric

The ancient spice turmeric contains curcumin, which is known for anti-inflammatory effects that potentially rival some pharmaceutical medications. [30] CurcuWIN® in Flex is formulated for high bioavailability so you can get the most out of this ingredient.

Boswellia Serrata

Also known as frankincense, it may provide significant pain reduction and promote post-workout recovery, with some studies showing results in as little as 7 days. [31]

Glucosamine + Chondroitin Sulfate

Glucosamine and chondroitin are two popular joint supplements that may assist with lubrication, impact absorption, and cartilage maintenance. While research on their effectiveness is mixed, the strong anecdotal support makes them worth considering alongside MSM. [32, 33]

Strontium

The bone-strengthening mineral strontium pairs well with MSM to support joint health. Studies suggest anti-inflammatory effects. [34]

Hyaluronic Acid

Hyaluronic Acid (HA) is naturally found in high amounts in your joint fluid. Supplementation is shown to enhance joint lubrication and relieve symptoms of osteoarthritis. As a result, you may notice less pain and better mobility from combining it with MSM. [35, 36]

Performance® Lab Vegan Omega-3

Performance Lab® Omega-3 works together with MSM to potentially reduce systemic inflammation, joint stiffness, and pain, especially after activity. [1, 29] It contains 990 mg of pure EPA and DHA per serving, derived directly from algae—the source of omega-3s in marine life. Performance Lab® Omega-3 is free of ocean-borne toxins and oxidation risk, and is suitable for anyone looking for a safe omega-3 supplement to support their joint function and mobility.