8 Benefits of MSM Supplements

Methylsulfonylmethane, more commonly known as MSM , is a popular dietary supplement used to treat a variety of symptoms and conditions.

It is a sulfur-containing compound that occurs naturally in plants, animals and humans. It can also be made in a laboratory to create nutritional supplements in powder or capsule form.

MSM is often used in alternative medicine and by people who want to naturally relieve joint pain, reduce inflammation and strengthen the immune system.

Additionally, research supports its use in treating a range of conditions from arthritis to rosacea.

Now here are 8 health benefits of MSM.

One of the most popular uses of MSM is to relieve joint or muscle pain.

It has been shown to be beneficial for people with joint degeneration, a common cause of pain in the knees, back, hands and hips.

Joint degeneration can affect your quality of life by limiting your movement and mobility.

Studies have shown that MSM significantly reduces inflammation in your body. It also prevents the breakdown of cartilage, a flexible tissue that protects the ends of your bones in joints ( 1 ).

A study in 100 people over the age of 50 found that treatment with a supplement containing 1,200 mg of MSM for 12 weeks reduced pain, stiffness and swelling in the joints compared to a placebo ( 2 ).

The group that received the supplement also reported improved overall quality of life and less difficulty walking and standing up ( 2 ).

Another study in 32 people with back pain found that taking a glucosamine supplement containing MSM significantly reduced lumbar stiffness and movement pain and greatly increased quality of life ( 3 ).

The anti-inflammatory properties of MSM are well documented by scientific research.

MSM is thought to inhibit NF-kB, a protein complex involved in inflammatory responses in your body ( 4 ).

It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation ( 5 ).

Additionally, MSM can increase levels of glutathione, a powerful antioxidant produced by your body.

For example, MSM supplementation significantly reduced inflammation in mice with gastric ulcers by inhibiting the release of inflammatory cytokines, including TNF- and IL-6, and increasing glutathione levels ( 6 ).

Another study in 40 physically active men showed that taking 3 grams of MSM before strenuous exercise reduced the release of inflammatory cytokines and prevented immune cell overstress, compared to a placebo ( 7 ).

During strenuous exercise, muscle damage occurs and oxidative stress increases ( 8 ).

This causes athletes to experience muscle soreness and pain, which can affect athletic performance and training.

MSM can naturally accelerate muscle recovery after intense exercise by reducing inflammation and oxidative stress.

A study in 18 men showed that a 10-day intake of 50 mg of MSM powder per kg of body weight significantly reduced exercise-induced muscle damage and antioxidant activity after a 14 km run ( 9 ).

It may also be beneficial for relieving pain after prolonged exercise.

In one study, 22 healthy women were given three grams of MSM or a placebo per day three weeks before the half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group ( 10 ).

Another study found that athletes who took 3 grams of MSM daily for three weeks had lower IL-6 levels and reduced muscle pain after intense resistance work ( 11 ).

Arthritis is a common inflammatory condition that causes pain, stiffness, and reduced range of motion in your joints.

Because MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medications to improve arthritis-related symptoms.

A study in 49 patients with knee osteoarthritis found that taking 3.4 grams of MSM daily for 12 weeks reduced pain and stiffness and improved physical function compared to a placebo ( 12 ).

Additionally, it may improve the effectiveness of other common arthritis treatment supplements such as glucosamine sulfate, chondroitin sulfate, and boswellic acid.

One study found that combining MSM with glucosamine and chondroitin was more effective in reducing pain and stiffness than glucosamine and chondroitin alone in people with knee osteoarthritis ( 13 ).

Another study showed that a daily supplement containing 5 grams of MSM and 7 grams of boswellic acid was more effective than glucosamine in reducing pain and improving function in people with knee osteoarthritis ( 14 ).

Additionally, the people who received MSM and boswellic acid were less reliant on anti-inflammatory medications than the glucosamine group ( 14 ).

Allergic rhinitis is an allergic reaction that causes symptoms such as watery eyes, sneezing, itching, runny nose, and nasal congestion ( 15 ).

Common triggers for allergic rhinitis are animal hair, pollen and mold.

After exposure to an allergen, many inflammatory substances such as prostaglandins and cytokines are released, leading to unpleasant symptoms.

Studies have shown that MSM can reduce the symptoms of allergic rhinitis.

It can reduce allergic reactions by lowering inflammation and inhibiting the release of cytokines and prostaglandins ( 16 ).

A study in 50 people with allergic rhinitis found that a dose of 2,600 mg of MSM per day for 30 days reduced symptoms including itching, congestion, shortness of breath, sneezing, and coughing ( 17 ).

Additionally, participants experienced a significant increase in energy by day 14 ( 17 ).

Your immune system is a specialized network of tissues, cells, and organs that protects your body from disease and illness.

It can be weakened by stress, illness, poor diet, inadequate sleep or lack of exercise.

Sulfur compounds like MSM play an important role in the health of your immune system ( 18 ).

For example, MSM may be effective in reducing oxidative stress and inflammation, which can weaken immunity. Because it is effective at reducing anti-inflammatory substances such as IL-6 and TNF levels, MSM can reduce the burden on your immune system.

Additionally, it plays a role in producing glutathione, your body's main antioxidant. It may also help increase levels of this important compound.

Adequate glutathione levels are crucial for the overall health and function of your immune system ( 19 ).

A test-tube study showed that MSM effectively restored glutathione levels and reduced inflammatory markers in mouse cells weakened with HIV proteins ( 20 ).

Keratin is a protein that acts as the main structural component in hair, skin and nails.

It contains high levels of the sulfur-containing amino acid cysteine. That is why burnt hair has a characteristic sulfur smell.

MSM can be beneficial for skin health by acting as a sulfur donor for keratin. This, in turn, can help strengthen this important protein.

MSM also helps reduce inflammation, which can damage skin cells and cause signs of premature aging like wrinkles ( 21 ).

It can even reduce the symptoms of problematic skin conditions like rosacea, which can cause redness, irritation, and inflammation of the skin.

One study showed that MSM, when applied to the skin, significantly improved redness, itching, inflammation, hydration, and skin color in people with rosacea ( 22 ).

One of the newest areas of research using MSM is examining the effectiveness of cancer cells. Although research is limited, the results so far are promising.

Several test-tube studies have shown that MSM inhibits the growth of stomach, esophageal, liver, colon, skin, and bladder cancer cells ( 23 , 24 , 25 , 26 , 27 ).

This appears to occur by damaging the DNA of cancer cells and stimulating cancer cell death ( 28 ).

MSM also appears to prevent the spread of cancer cells, also called metastases ( 29 ).

A study on mice with liver cancer showed that the mice injected with MSM had fewer tumors, smaller tumor size, and less liver damage than those that did not receive the treatment ( 30 ).

Another study in mice showed that MSM inhibited the growth of human breast cancer cells ( 31 ).

Although these results are encouraging, more research is needed to determine the safety and effectiveness of using MSM in cancer treatment.

MSM is considered safe and is generally well tolerated with minimal side effects.

Major regulatory authorities such as the FDA have given it the GRAS (General Recognized As Safe) designation.

Numerous toxicity studies have been conducted to evaluate the safety of MSM, and doses up to 4,845.6 mg per day (4.8 grams) appear to be safe ( 32 ).

However, some people experience mild reactions if they are sensitive to MSM, such as stomach upsets such as nausea, bloating, and diarrhea. When applied to the skin, mild skin or eye irritation may also occur ( 33 , 34 ).

Additionally, there are concerns about mixing MSM with alcohol, as other sulfur-containing medications can cause side effects when mixed with alcoholic beverages ( 35 ).

However, no studies to date have examined this potentially problematic combination.

MSM is a popular supplement with a variety of uses.

Research has shown that it can help reduce joint pain, lower inflammation, improve skin health, reduce allergy symptoms, and speed recovery after exercise.

Additionally, some evidence suggests that MSM may boost the immune system and have anti-cancer properties.

MSM appears to be safe and studies report minimal side effects.

Although current evidence on MSM is promising, more research is needed to understand all potential benefits as well as possible side effects.