8 science-based benefits of MSM supplements (2024)

Methylsulfonylmethane, better known as MSM, is a supplement that is used for a wide range of symptoms and conditions.

MSM is a sulphur-containing compound that occurs naturally in plants, animals and the human body. MSM can also be produced synthetically in the laboratory for use in supplements in capsule or powder form.

MSM is used extensively in the field of alternative medicine, where it is primarily used to relieve joint pain, reduce inflammation and improve immune function.

In addition to this, scientific research supports its use for a number of conditions ranging from arthritis to rosacea.

Here are 8 science-based benefits of MSM:

1. MSM can reduce joint pain

One of the most popular uses of MSM is to relieve joint and muscle pain. It has been shown to help people with joint degeneration - a common cause of pain in the knees, back, hands and hips. Degenerative changes to the joints can reduce quality of life by reducing mobility.

Studies have shown that MSM can significantly reduce inflammation in the body. It also inhibits the breakdown of articular cartilage - the flexible tissue that protects the ends of the bones in the joints (1).

A study of 100 subjects over the age of 50 found that treatment with a supplement containing 1,200 mg of MSM over a 12-week period reduced joint pain, stiffness and swelling compared to a placebo (2).

The group receiving the supplement also reported an improvement in quality of life and less difficulty walking and getting up in the morning.

Another study of 32 subjects suffering from lower back pain found that a supplement containing MSM and glucosamine reduced stiffness in the lumbar spine and pain on movement. In addition, a significant improvement in quality of life was observed (3).

Summary: Studies have shown that MSM can reduce joint pain, stiffness and swelling. It can therefore improve the quality of life.

2. MSM has anti-inflammatory effects and can increase glutathione levels The anti-inflammatory effects of MSM are well documented in the scientific literature.

MSM is believed to inhibit NF-kB - a protein complex involved in inflammatory responses in the 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).

In addition, MSM can increase glutathione levels in the body. Glutathione is an extremely powerful antioxidant that is produced by the human body. In mice with gastric ulcers, for example, supplementation with MSM was able to reduce inflammation by inhibiting the release of pro-inflammatory cytokines including TNF-ɑ and IL-6, as well as increasing glutathione levels (6).

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

Summary: MSM can reduce the release of molecules such as TNF-ɑ and IL-6, which are associated with inflammation, and increase levels of the powerful antioxidant glutathione.

3) MSM can reduce post-workout recovery by reducing muscle damage and stress

During strenuous exercise, muscle damage occurs and oxidative stress increases. This leads to muscle soreness and pain, which can hinder athletic performance and training.

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

A study of 18 men showed that taking 50 mg of MSM per kilogram of body weight for 10 days after a 14-kilometer run significantly reduced exercise-induced muscle damage and significantly increased antioxidant capacity (8).

MSM may also be helpful in reducing pain after prolonged exercise.

In one study, 22 healthy women were given 3 grams of MSM or a placebo for 3 weeks before a half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group (9).

Another study found that men who took 3 grams of MSM per day for 2 weeks had lower IL-6 levels and less muscle pain after intense resistance training (10).

Summary: MSM may help reduce muscle pain, muscle damage and oxidative stress after intense exercise, which may help speed recovery after exercise.

4. MSM may help relieve arthritis symptoms by reducing pain and stiffness

Arthritis is an inflammatory disease of the joints that can result in pain, stiffness and reduced joint range of motion.

Because MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medication to relieve symptoms associated with arthritis.

A study of 49 subjects with osteoarthritis of the joints found that taking 3.4 grams of MSM per day for 12 weeks reduced pain and stiffness and improved physical function of the knee joint compared to a placebo (11).

In addition, MSM may increase the effectiveness of other supplements such as glucosamine sulfate, chondroitin sulfate and boswellic acid, which are commonly used to treat arthritis. One study found that a combination of MSM with glucosamine and chondroitin was more effective than glucosamine and chondroitin alone in reducing pain and stiffness in people with knee osteoarthritis (12).

Another study showed that daily use of a supplement containing 5 grams of MSM and 7 grams of boswellic acid was more effective than glucosamine in reducing pain and improving knee function in people with knee osteoarthritis (13).

In addition, people who received an MSM and boswellic acid supplement were less dependent on anti-inflammatory medications than was the case with the glucosamine group (13).

Summary: MSM supplements have been shown to help reduce pain and stiffness in arthritis. They may also help to improve physical function.

5 MSM may help relieve allergy symptoms by reducing inflammation Allergic rhinitis is an allergic reaction that can cause symptoms such as watery eyes, sneezing, itching, runny nose and nasal congestion (14).

The most common triggers include animal dander, pollen and mold. After contact with one of these allergens, numerous prostaglandins and cytokines are released, which are responsible for the unpleasant symptoms.

Studies have shown that MSM can effectively reduce symptoms of allergic rhinitis. It may alleviate allergic reactions by reducing inflammation and inhibiting the release of prostaglandins and cytokines (15).

6 MSM can improve the function of the immune system

The immune system is a specialized network of tissue types, cells and organs that protects the body from disease. Factors such as stress, illness, poor diet, lack of sleep or lack of exercise can weaken the immune system.

Sulphur compounds such as MSM play an important role in the health of the immune system (17).

For example, MSM can effectively reduce oxidative stress and inflammation, which can weaken the immune system. Because it can effectively lower levels of pro-inflammatory compounds such as IL-6 and TNF-ɑ, MSM can reduce stress on the immune system.

In addition, it is involved in the formation of glutathione, the body's most important antioxidant. It may help to increase levels of this important compound. Adequate glutathione levels are crucial for overall health and immune system function (18).

An in vitro study showed that MSM was effective in restoring glutathione levels and reducing markers of inflammation in mouse cells weakened by HIV proteins (19).

Summary: MSM may improve immune system function by reducing inflammation and increasing glutathione levels.

7 MSM may improve skin health by strengthening keratin

Keratin is a protein that acts as the primary structural component in hair, skin and nails. It contains large amounts of the sulfur-containing amino acid cysteine. This is the reason why burning hair releases a characteristic sulfur odor.

MSM may have benefits for skin health by acting as a sulfur donor for keratin. This can help to strengthen this important protein.

MSM also reduces inflammation, which can damage skin cells and contribute to premature skin aging and wrinkling (20).

MSM may even reduce symptoms of problematic skin conditions such as rosacea, which include redness, irritation and inflammation of the skin.

One study showed that MSM applied to the skin can reduce symptoms such as redness, irritation and itching in people with rosacea, as well as improve skin hydration (21).

Summary: MSM may improve skin health by strengthening keratin and reducing inflammation. It may even help alleviate symptoms of skin diseases.

8 MSM may have anti-cancer effects

One of the latest areas of study into the effects of MSM is its potential effectiveness in fighting cancer cells. Although research is still limited, the results so far have been promising.

Several in vitro studies have shown that MSM can inhibit the growth of cancer cells in gastric cancer, esophageal cancer, liver cancer, colon cancer, skin cancer and bladder cancer (22, 23, 24).

These effects appear to be based on the fact that MSM damages the DNA of cancer cells and promotes the death of cancer cells (25). MSM also appears to inhibit the spread of cancer cells, known as metastasis (26).

A study conducted on mice with liver cancer showed that mice injected with MSM had fewer tumors, smaller tumors and less liver damage than mice that did not receive treatment (27).

Another study showed that MSM was able to inhibit the growth of human breast cancer cells (28).

However, while these results are promising, further research is needed to determine the safety and efficacy of MSM in cancer treatment.

Summary: Studies have shown that MSM has anticancer effects in in vitro and animal studies.

Safety and side effects of MSM

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

Numerous toxicity studies have been conducted to determine the safety of MSM and doses of up to 4.8 grams per day appear to be safe (29).

However, some people who are sensitive to MSM may experience mild reactions to MSM, which may include stomach problems such as nausea, bloating and diarrhea. When applied to the skin, MSM can cause mild irritation to the skin and eyes (30).

In addition to this, there are concerns about combining MSM with alcohol, as sulphur-containing compounds can have undesirable side effects when combined with alcohol (31). However, there are no studies to date that have investigated this potentially problematic combination.

Summary: MSM is generally considered safe and harmless, but can cause side effects such as nausea, diarrhea and skin reactions in some people.

Conclusion

MSM is a popular supplement with a wide range of applications.

Scientific research has shown that it can be helpful in relieving pain, reducing inflammation, improving skin health, reducing allergy symptoms and speeding up recovery after exercise.

Additionally, there is evidence that MSM can improve the function of the immune system and has anti-cancer effects.

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

References:

Source: https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_11