MSM (methylsulfonylmethane) is a natural nutrient taken as a dietary supplement to promote several benefits, including 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.
- Some people find that MSM is best taken with food to 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. [8, 15]
What is MSM?
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. [5]
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. [5, 16]
MSM Benefits for Joint 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. [14]
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 supports overall joint health, comfort and mobility by: [1, 12]
- Helping to relieve 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 helps with glutathione production. Glutathione is one of the body’s natural antioxidants that helps reduce cell damage caused by oxidative stress. [5] Some of this damage harms joints, and can include degeneration of structures like cartilage, bone and connective tissue.
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 randomized controlled trial, researchers reported that MSM oral consumption contributed to both knee and systemic health improvements in people dealing with mild knee joint pain. [3]
MSM could be combined with other supplements shown in research to support joint health, such as glucosamine and chondroitin. While research is early and not yet conclusive, it also appears to pair with hyaluronic acid for joints and skin health. [17, 18]
MSM is also sometimes combined with traditional herbs that soothe inflammatory responses, ease muscle soreness and joint aches, such as turmeric and Boswellia serrata.
Other Potential Benefits of MSM Supplementation
MSM is a versatile supplement that potentially supports other aspects of wellness beyond joint comfort. While not all of its uses are proven in research, some additional MSM benefits associated with taking a good supplement include:
Supports 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. It also might provide support in skin conditions like rosacea. [4, 11]
Boosted immune function: Sulfur compounds in MSM can aid your immune system by fighting oxidative stress while promoting a balanced inflammatory response. [5]
Potentially better exercise recovery after training: MSM may have a role in sports medicine: It may reduce muscle damage and soreness, for faster recovery after exercise. Research has suggested MSM can soothe aches in people who train intensely. That said, more evidence is needed to fully support this use as not all clinical trials saw the same results. For example, one placebo-controlled study on runners who had completed a half marathon found no statistically significant improvements in muscle pain after the bout. [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. [5, 7] 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 help to ease symptoms of seasonal allergic rhinitis. [8]
Unsupported uses: Not every idea about MSM is backed by solid research. For example, some lab studies have mentioned MSM in the context of therapies for stimulating cancer cell death [13], but this is just early-stage science with little human evidence to support it. While some of the research looks promising, MSM is not approved to treat or cure any disease.
Types of MSM Supplements
MSM dietary 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 can be added to beverages.
Additionally, topical MSM creams and gels are designed for direct application to the skin, around the area where joint pain and inflammation are most noticeable. It's important to mention that evidence supporting the use of MSM creams for joint health and other wellness goals is still limited.
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. [5] 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
Studies have used MSM doses ranging from 500 mg to 6,000 mg per day. Study duration ranged from 10 days to 12 weeks. [19, 20]
The following are some MSM dosage ranges you might see in supplements:
- 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 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, potentially leading to more sustained and noticeable support 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 may help the body process it efficiently.
- Combine with Vitamin C: Taking MSM with vitamin C can enhance its supportive 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 can work well together. One study found that MSM combined with glucosamine and 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]
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
Ultramodern natural flexibility support plus joint relief and comfort.
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 (vegan chondroitin), Methylsulfonylmethane (MSM).
Performance Lab® Flex's targeted joint nutrients — including Methylsulfonylmethane (MSM) — are curated and combined for active joint demands.
This formula supports achy joints with easy-on-the-stomach botanicals and natural MSM while promoting joint lubrication and nourishment with vegan-friendly structural nutrients — including plant-based glucosamine and Phytodroitin® chondroitin.
Who is it for? Performance Lab Flex is for you if you're seeking a high-quality, safely-dosed supplement as a part of a broader joint-care routine. While results can vary from person to person, many individuals take it to help with joint comfort, flexibility, and long-term joint nourishment; especially when paired with a healthy lifestyle.
Conclusion
MSM supplements offer many potential benefits, particularly for joint pain relief, supporting 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, promoting its powerful anti-inflammatory properties, cartilage support and more. Take MSM every day for the best results.
Always consult with a healthcare professional if in doubt. Only a doctor can diagnose or treat arthritis and determine the best dosage and form of MSM for your individual needs, whether you are taking it for joint health or anything else.
References
- Methylsulfonylmethane (MSM): MedlinePlus Supplements. https://medlineplus.gov/druginfo/natural/522.html
- Zhu, X., Sang, L., Wu, D., Rong, J., & Jiang, L. (2018). Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. Journal of orthopaedic surgery and research, 13(1), 170. https://doi.org/10.1186/s13018-018-0871-5
- Toguchi, A., Noguchi, N., Kanno, T., & Yamada, A. (2023). Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients, 15(13), 2995. https://doi.org/10.3390/nu15132995
- Muizzuddin, N., & Benjamin, R. (2022). Beauty from within: Oral administration of a sulfur-containing supplement methylsulfonylmethane improves signs of skin ageing. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 92(3-4), 182–191. https://doi.org/10.1024/0300-9831/a000643
- Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar 16;9(3):290. doi: 10.3390/nu9030290. PMID: 28300758; PMCID: PMC5372953. https://pmc.ncbi.nlm.nih.gov/articles/PMC5372953/
- Withee, E. D., Tippens, K. M., Dehen, R., Tibbitts, D., Hanes, D., & Zwickey, H. (2017). Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half-marathon: a double-blind, randomized, placebo-controlled trial. Journal of the International Society of Sports Nutrition, 14, 24. https://doi.org/10.1186/s12970-017-0181-z
- Hewlings, S., & Kalman, D. S. (2018). Evaluating the Impacts of Methylsulfonylmethane on Allergic Rhinitis After a Standard Allergen Challenge: Randomized Double-Blind Exploratory Study. JMIR research protocols, 7(11), e11139. https://pubmed.ncbi.nlm.nih.gov/30497995/
- Barrager, E., Veltmann, J. R., Jr, Schauss, A. G., & Schiller, R. N. (2002). A multicentered, open-label trial on the safety and efficacy of methylsulfonylmethane in the treatment of seasonal allergic rhinitis. Journal of alternative and complementary medicine (New York, N.Y.), 8(2), 167–173. https://doi.org/10.1089/107555302317371451
- Butawan, M., Benjamin, R. L., & Bloomer, R. J. (2017). Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients, 9(3), 290. https://doi.org/10.3390/nu9030290
- Usha, P. R., & Naidu, M. U. (2004). Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis. Clinical drug investigation, 24(6), 353–363. https://pubmed.ncbi.nlm.nih.gov/17516722/
- Berardesca, E., Cameli, N., Cavallotti, C., Levy, J. L., Piérard, G. E., & de Paoli Ambrosi, G. (2008). Combined effects of silymarin and methylsulfonylmethane in the management of rosacea: clinical and instrumental evaluation. Journal of cosmetic dermatology, 7(1), 8–14. https://doi.org/10.1111/j.1473-2165.2008.00355.x
- Kim, L. S., Axelrod, L. J., Howard, P., Buratovich, N., & Waters, R. F. (2006). Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis and cartilage, 14(3), 286–294. https://doi.org/10.1016/j.joca.2005.10.003
- Kang, D. Y., Darvin, P., Yoo, Y. B., Joung, Y. H., Sp, N., Byun, H. J., & Yang, Y. M. (2016). Methylsulfonylmethane inhibits HER2 expression through STAT5b in breast cancer cells. International journal of oncology, 48(2), 836–842. https://doi.org/10.3892/ijo.2015.3277
- Leifer, V. P., Katz, J. N., & Losina, E. (2022). The burden of OA-health services and economics. Osteoarthritis and cartilage, 30(1), 10–16. https://doi.org/10.1016/j.joca.2021.05.007
- Kalman, D. S., Feldman, S., Scheinberg, A. R., Krieger, D. R., & Bloomer, R. J. (2012). Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study. Journal of the International Society of Sports Nutrition, 9(1), 46. https://doi.org/10.1186/1550-2783-9-46
- Guo, Y., Li, P., Wang, Z., Zhang, P., & Wu, X. (2022). Sustained Delivery of Methylsulfonylmethane from Biodegradable Scaffolds Enhances Efficient Bone Regeneration. International journal of nanomedicine, 17, 4829–4842. https://doi.org/10.2147/IJN.S377036
- Oliva, F., Gallorini, M., Antonetti Lamorgese Passeri, C., Gissi, C., Ricci, A., Cataldi, A., Colosimo, A., & Berardi, A. C. (2020). Conjugation with Methylsulfonylmethane Improves Hyaluronic Acid Anti-Inflammatory Activity in a Hydrogen Peroxide-Exposed Tenocyte Culture In Vitro Model. International journal of molecular sciences, 21(21), 7956. https://doi.org/10.3390/ijms21217956
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- Brien, S., Prescott, P., & Lewith, G. (2011). Meta-analysis of the related nutritional supplements dimethyl sulfoxide and methylsulfonylmethane in the treatment of osteoarthritis of the knee. Evidence-based complementary and alternative medicine : eCAM, 2011, 528403. https://doi.org/10.1093/ecam/nep045
- Gianturco, S. L., Pavlech, L. L., Storm, K. D., Yoon, S., Yuen, M. V., & Mattingly, A. N. (2020, February). Methylsulfonylmethane: Summary report. U.S. Food and Drug Administration. In Clinical use of bulk drug substances nominated for inclusion on the 503B Bulks List. https://archive.hshsl.umaryland.edu/entities/publication/85890bb7-bd01-440f-8e46-f4b3339a863f
