What is MSM?
MSM is an organosulfur compound that occurs naturally in some plants and animals. MSM is a product of the sulfur cycle — a cycle through which sulfur moves between the air, ground, and living things. Through this process MSM is eventually absorbed into the soil, where it can be taken up by plants and therefore is found in fruit, vegetables, and grains. MSM can also be manufactured by oxidizing another organosulfur compound, dimethyl sulfoxide (DMSO). There is no difference structurally between manufactured and naturally-occurring MSM, and the manufactured products are equally safe and make it much easier to reach the recommended dose.[5]
What are MSM’s main benefits?
MSM is primarily used in osteoarthritis. While studies show it can improve pain and function in people with osteoarthritis of the knee, the benefits are small and often clinically insignificant.[1][6][7][8][9] Taking MSM might also benefit osteoarthritis in other joints, including the lumbar spine, the ankle, and the shoulder. It might also improve joint pain in people who do not have arthritis. However, the evidence is not conclusive, and more well-designed controlled trials are needed to confirm these findings.[10][5][11]
What are MSM’s main drawbacks?
MSM is on the FDA’s list of generally recognized as safe (GRAS) substances.[5] However, there is very limited safety data, with most research to date being done on animals. Minor adverse events, such as gastrointestinal upset, skin rash, and allergies have been reported. In one animal study, these adverse effects were first noted at around 17 times the maximum recommended dosage. No changes to kidney or liver function have been noted with MSM use up to 6 grams per day.[1][12][13] In a study done on rats, MSM was found to be safe during pregnancy, but this is not yet confirmed in human studies,[14] and while the use of MSM during breast feeding is thought to be safe, there is little evidence to support this.[15]
How does MSM work?
MSM works through several different mechanisms. MSM inhibits the proinflammatory nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB) pathway, leading to lower levels of inflammatory cytokines including interleukin-1 (IL-1) and tumor necrosis factor-α (TNF-α). The inhibition of the NF-κB pathway may also inhibit cyclooxygenase-2 (COX2), an enzyme that plays a role in inflammation.[5] The reduction in COX2 and the inhibition of inflammatory cytokines can also have antioxidant effects, as they regulate the generation of reactive oxygen species. MSM (and other sulfur-containing compounds) also regulates immune function, potentially inhibiting interleukin-6 and modulating cell death in certain types of cancer cells. MSM may also promote cartilage and bone health by stimulating signal molecules that promote osteogenesis (the formation/development of bone) and cartilage differentiation. These effects have been demonstrated in in vitro studies and in animal studies, and more research is needed to clarify the mechanisms through which MSM works in humans.[5][11]
What are other names for MSM
- Methylsulfonylmethane
- Dimethyl sulfone
- Sulfonylbismethane
- Organic sulfur
- Crystalline dimethyl sulfoxide
- DMSO (reduced form of MSM)
Dosage information
Formulation: MSM is available in tablet form, powder form, and in topical creams. The best evidence available is for the tablet form.
Range of dosages studied: MSM has been studied in doses ranging from 500 mg per day up to 6 grams per day. These doses have been given over periods ranging from 10 days up to 12 weeks.[1][2]
Effective Dosages:
People with osteoarthritis: 2–6 grams per day, taken orally in 3 divided doses.
Special considerations: This should be continued for at least 6 weeks and up to 12 weeks.[2]
Exercise-induced muscle injury
General Population: The recommendation from the FDA is 3 grams per day for 14 days. However, one study found that MSM taken orally for 10 days at a dose of 50 mg per kg of body weight could reduce muscle damage after exercise.[3][2]
General population: 3 grams per day for at least 8 weeks.
Special considerations: This dose is on the lower end of the osteoarthritis dose range and applies to more general pain that is not necessarily from an inflammatory arthritis.[2]
General population: 2.6–5.2 grams/day for up to 44 days.
Special considerations: Studies vary on the recommended dose for allergic rhinitis. Some used 2.6 grams in a single dose, but 3 grams daily over a period of 4 to 6 weeks is most commonly recommended.[2][4]
General population: Apply a 5% topical cream twice a day for one month.
Special considerations: This dose might also help to reduce the appearance of scars. However, the effectiveness of topical MSM is not as well researched.[2]
Note: Even though MSM is sometimes referred to as crystalline dimethyl sulfoxide, it should not be mistaken for dimethyl sulfoxide (DMSO). DMSO is a different compound that can be converted to MSM in the body.[1]
Frequently asked questions
MSM is an organosulfur compound that occurs naturally in some plants and animals. MSM is a product of the sulfur cycle — a cycle through which sulfur moves between the air, ground, and living things. Through this process MSM is eventually absorbed into the soil, where it can be taken up by plants and therefore is found in fruit, vegetables, and grains. MSM can also be manufactured by oxidizing another organosulfur compound, dimethyl sulfoxide (DMSO). There is no difference structurally between manufactured and naturally-occurring MSM, and the manufactured products are equally safe and make it much easier to reach the recommended dose.[5]
MSM is primarily used in osteoarthritis. While studies show it can improve pain and function in people with osteoarthritis of the knee, the benefits are small and often clinically insignificant.[1][6][7][8][9] Taking MSM might also benefit osteoarthritis in other joints, including the lumbar spine, the ankle, and the shoulder. It might also improve joint pain in people who do not have arthritis. However, the evidence is not conclusive, and more well-designed controlled trials are needed to confirm these findings.[10][5][11]
MSM has been noted to regulate the cell cycle and induce apoptosis (programmed cell death) in certain cell types, and this has led to the idea that it could be an effective way to either slow the growth of or induce cell death in cancer cells.
MSM may be useful in the treatment of certain types of breast cancer, particularly human epidermal growth factor receptor 2 (HER2) positive breast cancer. In vitro studies have shown that MSM could slow cell growth and increase cell death in breast cancer cells. It might also improve the effectiveness of some chemotherapy agents used in breast cancer, such as tamoxifen and herceptin.[16][17][18]
MSM may have similar effects on prostate cancer cells, because it has been found to induce cell death and slow down the cellular reproduction cycle, and it may reduce the ability of the cells to invade surrounding tissues.[19] These findings have been replicated for lung cancer[20] and liver cancer.[21] It is important to remember that these are preliminary studies done in vitro, and more research, including clinical trials, will need to be done to confirm the efficacy of MSM as a treatment for cancer.
MSM is sometimes recommended to athletes or to people who have a lot of muscle or joint pain after exercise. Since it has anti-inflammatory and antioxidative effects, it is possible that MSM could mitigate the inflammatory response that occurs following intense exercise. Evidence to support this theory is limited, but some studies have found that MSM taken at 3 grams daily for up to 3 weeks before a major exercise bout and continuing for several days after the exercise could reduce muscle soreness and fatigue.[22][23] Markers of oxidative stress (such as oxidized glutathione and malondialdehyde) and markers of inflammation (such as interleukin-1, interleukin-6, and tumor necrosis factor-alpha) could be lower after exercise in people who take MSM daily.[24][25][23][26][22][27][28] The available evidence is not yet conclusive, and larger clinical trials are still needed to confirm these findings. Given the current evidence and the fact that MSM is considered generally safe, people who experience severe muscle pain after exercise and people who are participating in a particularly intense event (for example, a marathon) could consider trying MSM to alleviate muscle pain.
MSM might help to alleviate the respiratory symptoms of allergic rhinitis. Several studies have found that using MSM decreased the symptoms of seasonal allergies such as nasal congestion, runny nose (rhinorrhea), itching, and sneezing, and there might be an improvement in fatigue levels with MSM supplementation. Some of these studies also measured immunoglobulin E (IgE), histamine, or C-reactive protein (CRP) levels, but the changes were not statistically significant.[4][29][30] While the evidence is mostly promising, larger clinical trials are needed to confirm these findings. However, using MSM is generally safe, and in people with severe symptoms of allergic rhinitis, a trial of MSM at 3 grams daily might be worthwhile.
Topical and oral MSM have been used in skin products that reduce inflammation and the signs of aging, and that promote wound healing. There may be improvement in rosacea with both oral and topical MSM, and one study found that combining silymarin with MSM in a cream could improve redness, hydration, and itching in people with rosacea.[31][32] Another study found that an oral dose of 1 to 3 grams daily could improve the signs of skin aging.[33] A study done on mice showed that MSM could protect the skin against sun damage.[34] Evidence is limited for the role of MSM products in wound healing, but it is possible that the anti-inflammatory effects could play a role in the healing process. One study found that combining MSM with silk amino acids could improve wound healing.[35]
While these studies show some positive effects, there is a lack of large clinical trials to support claims that MSM could be used to treat any specific skin condition or as an antiaging product.
MSM is on the FDA’s list of generally recognized as safe (GRAS) substances.[5] However, there is very limited safety data, with most research to date being done on animals. Minor adverse events, such as gastrointestinal upset, skin rash, and allergies have been reported. In one animal study, these adverse effects were first noted at around 17 times the maximum recommended dosage. No changes to kidney or liver function have been noted with MSM use up to 6 grams per day.[1][12][13] In a study done on rats, MSM was found to be safe during pregnancy, but this is not yet confirmed in human studies,[14] and while the use of MSM during breast feeding is thought to be safe, there is little evidence to support this.[15]
MSM works through several different mechanisms. MSM inhibits the proinflammatory nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB) pathway, leading to lower levels of inflammatory cytokines including interleukin-1 (IL-1) and tumor necrosis factor-α (TNF-α). The inhibition of the NF-κB pathway may also inhibit cyclooxygenase-2 (COX2), an enzyme that plays a role in inflammation.[5] The reduction in COX2 and the inhibition of inflammatory cytokines can also have antioxidant effects, as they regulate the generation of reactive oxygen species. MSM (and other sulfur-containing compounds) also regulates immune function, potentially inhibiting interleukin-6 and modulating cell death in certain types of cancer cells. MSM may also promote cartilage and bone health by stimulating signal molecules that promote osteogenesis (the formation/development of bone) and cartilage differentiation. These effects have been demonstrated in in vitro studies and in animal studies, and more research is needed to clarify the mechanisms through which MSM works in humans.[5][11]
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