Best Time to Take MSM: Daily, With Meals, But Not Before Bed

MSM (methylsulfonylmethane) is a natural nutrient taken as a dietary supplement to promote several benefits, including for joint comfort, muscle recovery, muscle pain, skin health and more. But what's the best time to take MSM to realize these benefits? Read on to find out!

Key Takeaways

Consistent daily intake of MSM is the best way to optimize its inflammation-modulating effects, cartilage support, joint comfort and other benefits.
MSM is best taken with food to improve absorption and reduce potential stomach discomfort.
MSM sleep note: It is best to avoid taking MSM powder at bedtime, as it sometimes has mild energizing effects that may interfere with sleep.

What is MSM?

What is MSM? Against a pink background are a white card with the MSM chemical symbol on it, MSM tablets and capsules, and MSM powder in a wooden spoon.

Methylsulfonylmethane (MSM) is a natural sulfur containing compound. Sulfur plays a role in several bodily processes, such as building and repairing DNA and protecting your cells against damage.

MSM is commonly used as a dietary supplement due to its potential health benefits, particularly for joint health, muscle recovery and inflammatory concerns.

MSM also supports the formation of collagen and keratin, which are essential for healthy skin, hair, nails, and joints. It also has antioxidant properties, helping to protect cells from damage.

MSM Benefits for Joints

MSM benefits for joints. A female athlete runner stands in the middle of a remote road, holding her knee which is shown to be red and swollen with pain.

One of the most popular uses of MSM is to help ease the joint discomfort that affects roughly 32.5 million people in the US.

The source of this discomfort is often the breakdown of cartilage: a tough, flexible tissue that covers the surface of joints, acting as a shock absorber and allowing joints to move smoothly.

A loss of cartilage in this way can lead to pain and physical function problems, swelling of joints, stiffness, and ultimately loss of mobility.

Researchers have suggested MSM benefits overall joint health, comfort and mobility by:⁽¹⁾

Helping to soothe joint pain: MSM may help balance immune system responses and have anti-inflammatory effects that help with joint pain and mobility.
Supporting healthy cartilage structure: It promotes the production of collagen and glucosamine, essential for maintaining healthy cartilage.

MSM also increases the release of glutathione, one of the body’s natural antioxidants that helps reduce cell damage caused by oxidative stress. Some of this damage harms joints, and can include degeneration of structures like cartilage, bone and connective tissue.

Research suggests that MSM may help stop the breakdown of cartilage and reduce pain, stiffness, and swelling.

A 2004 study found significant improvement in pain and joint swelling for people with joint issues who took MSM, glucosamine, or a combination of both, compared to those taking a placebo.⁽²⁾

In a more recent placebo-controlled study, researchers reported that MSM oral consumption improved both knee and systemic health in people dealing with mild knee joint pain.⁽³⁾

Research suggests that MSM may help stop the breakdown of cartilage and reduce pain, stiffness, and swelling. Shown is a computer illustration of healthy knee cartilage.

MSM may be more effective when combined with other supplements shown in research to support joint health, such as glucosamine and chondroitin. It also pairs with hyaluronic acid for joints and skin health.

MSM may also blend well with traditional herbs that regulate inflammatory responses, ease muscle soreness and joint aches, such as turmeric and Boswellia serrata.

Other Potential Benefits of MSM Supplementation

Other potential benefits of MSM supplementation. A woman with healthy hair, skin and nails is shown.

MSM is a versatile supplement that supports wellness far beyond joint comfort. Some additional MSM benefits associated with taking a good supplement:

Improved skin health: Evidence suggests MSM may soothe skin irritation and enhance skin cells hydration and elasticity, potentially reducing visible signs of skin aging while nourishing hair and nails.⁽⁴⁾

Boosted immune function: Sulfur compounds in MSM are suggested to support a healthy immune system by fighting oxidative stress while promoting a balanced inflammatory response.⁽⁵⁾

Enhanced exercise recovery after training: MSM may have a role in sports medicine: It may reduce muscle damage and soreness, for faster recovery after exercise. Researchers have suggested MSM may soothe aches in runners who had completed a half marathon, but emphasized more research is needed.⁽⁶⁾

Potentially relieves a runny nose and more: MSM appears to help with allergic reactions, including allergic rhinitis and seasonal allergic rhinitis, by regulating inflammation and release of inflammatory compounds called histamines.⁽⁷⁾

Various types of MSM supplements may hold potential to help with allergies. A woman is shown sneezing into a tissue due to allergies..

A 2002 study published in the Journal of Alternative and Complementary Medicine reported that MSM supplementation of 2.6 grams per day for 30 days may be help to ease symptoms of seasonal allergic rhinitis.⁽⁸⁾

Types of MSM Supplements

Types of MSM Supplements. Shown are MSM capsules and MSM powder.

MSM (methylsulfonsylmethane) supplements come in various forms, each catering to different preferences and needs.

The most common forms of MSM supplements are capsules and tablets, which offer a convenient and precise dosage. The best MSM capsules are vegan-friendly, easy to swallow and easy to absorb.

For those who have difficulty swallowing pills, MSM powder is a popular alternative; it can be easily mixed into water, juice, or smoothies. There are also liquid MSM supplements available, which are quickly absorbed and can be added to beverages.

Additionally, topical MSM creams and gels are designed for direct application to the skin, providing targeted relief for joint pain and inflammation.

Each form of MSM supplement offers unique advantages, allowing users to choose the best method that fits their lifestyle and health goals.

Is sulfur deficiency ever a concern? MSM supplies sulfur. Sulfur deficiency is rare in humans. However, individuals with a protein-deficient diet might experience issues related to inadequate sulfur intake and may consider supplementation.

MSM Supplements Side Effects

Taking MSM daily is considered safe by the Food and Drug Administration. According to toxicity studies, most people can safely tolerate doses up to 4 grams of MSM a day without experiencing side effects.⁽⁹⁾

However, sensitive people may experience mild side effects at lower doses, including nausea, bloating, diarrhea, and skin and eye irritation when MSM is applied to the skin.

Typical MSM Doses for Different Health Concerns

Typical doses of MSM supplement products may vary based on individual needs and health concerns. Some MSM dosage ranges to consider:

General health: 1 to 2 grams of MSM per day
Supporting joint health and reducing pain: 1.5 to 5 grams per day
Skin, hair, and nail health: 1 to 3 grams per day.
Allergic reaction relief: 1 to 3 grams per day.
For exercise recovery and to reduce muscle soreness: 3 to 6 grams per day

It's important to start with a lower dose and gradually increase it to assess tolerance and monitor for any adverse reactions.

For addressing health concerns that require larger daily doses of MSM, it may be helpful for digestive comfort to split the doses across 2-3 different servings over the course of the day.

Always consult with a healthcare provider before beginning any new supplement regimen to determine the appropriate dosage for your specific needs.

When to Take MSM for Optimal Benefits

When to Take MSM for Optimal Benefits. A woman’s hands are placing MSM capsules into a weekly pill planner. In the background are a glass of water and alarm clock.

When it comes to MSM supplementation, the timing of when you take it is less critical than ensuring consistent daily intake.

While some people prefer taking MSM in the morning and evening to potentially enhance its joint health benefits throughout the day, the key factor is regularity.

Consistent daily supplementation allows MSM to build up in your system, maximizing its inflammation-soothing effects, supporting cartilage repair, and promoting overall joint health.

Whether taken with or without food, maintaining a routine with MSM supplementation ensures steady levels in your body, leading to more sustained and noticeable benefits over time.

One MSM sleep related caution if you are one of the many people who take supplements at night: Don't take MSM right before bedtime. It can sometimes have stimulatory effects on the body shortly after consumption that may interfere with healthy sleep.

Additional Tips for MSM Supplementation:

Start with a Lower Dose: Begin with a smaller dose and gradually increase it to assess tolerance and minimize any potential side effects.
Hydration: Drink plenty of water when taking MSM, as it helps in the detoxification process and supports its absorption.
Combine with Vitamin C: Taking MSM with Vitamin C can enhance its benefits, as Vitamin C adds collagen benefits while reinforcing MSM's antioxidant protection and immune response support.
Pair with Glucosamine and Chondroitin: These supplements work together with MSM to promote joint health by regulating inflammation and supporting cartilage repair.
Consistency is Key: Ensure daily intake to maintain steady levels in the body for optimal benefits.
Monitor for Side Effects: While MSM is generally well-tolerated, watch for side effects like digestive distress. Adjust the dosage and take with food if necessary.
Consult a Healthcare Professional: Before starting any new supplement regimen, especially if you have underlying health issues or are taking other medications, consult with a healthcare provider.

Did you know? MSM and glucosamine work well together. One study found that MSM+Glucosamine chondroitin sulfate taken together was shown to reduce symptoms like joint swelling compared to when the nutrients were taken alone, and improved physical function compared to when taken alone.⁽¹⁰⁾

And always remember, if you are thinking about trying MSM, it’s important to buy from a reputable manufacturer of high-quality supplements. We've got one for you up next.

Best Joint Supplement with MSM: Performance Lab® Flex

Best Joint Supplement with MSM: Performance Lab Flex. The Flex bottle is shown surrounded by yellow dumbbells.

Ultramodern natural flexibility enhancer plus joint relief and renewal.

Ingredients: Turmeric (Curcuma longa)(root) (20% Curcuminoids), Boswellia serrata (gum resin)(20% 3-O-acetyl-11-keto-ß-boswellic acid [AKBA]), Glucosamine Sulfate 2KCL (from corn), Mucopolysaccharide extract, Methylsulfonylmethane (MSM).

Performance Lab® Flex's ultramodern joint nutrients -- including Methylsulfonylmethane (MSM) -- are curated and combined for active joint demands.

This formula soothes and protects achy joints with easy-on-the-stomach botanicals and natural MSM while also lubricating and nourishing joints with vegan-friendly structural nutrients.

The result is fast-acting soothing comfort; resilient, well-lubricated joints; and special support for cushy, hydrated cartilage.

Shop Performance Lab® Flex

Conclusion

MSM supplements offer many benefits, particularly for joint pain relief, protecting cartilage against joint degeneration and overall joint health.

The timing of MSM intake can be flexible. The key for maximum benefit is consistent, daily use.

Maintaining a regular supplementation routine ensures steady levels of MSM in the body, enhancing its powerful anti inflammatory properties, cartilage support and more. Take MSM every day for the best results.

Always consult with a healthcare professional. Only a doctor can treat arthritis or diagnose rheumatoid arthritis. As such, it's best to work with a doctor to determine the best dosage and form of MSM for your individual needs, whether you are taking it for joint health or anything else.