Hello dear reader. Today, a healthy lifestyle is not just a fashion statement, but a vital condition for a happy life. And one of the main factors of health is nutrition.
Therefore, many people began to add healthy supplements to their diet. This is one of the ways to maintain health without using pharmaceutical drugs or undergoing treatment.
And today I will tell you about one of the most important elements of nutrition for humans and animals after water, oxygen, and salt. Namely about methylsulfonylmethane or MSM for short.
What is methylsulfonylmethane? This is organic sulfur.
It is involved in almost all metabolic processes and is necessary for the health and regeneration of cells in our body.
Important for the health of our ligaments, bones, muscles, connective tissue, because... participates in the formation of proteins from which they are created.
With age, the concentration of sulfur in the body decreases and many people begin to have problems with joints, skin, hair loss and, in general, this negatively affects the functioning of the entire body.
Therefore, if you do not want to face such problems, it is important to periodically replenish the reserves of msm in the body.
Chemical properties
Methylsulfonylmethane what is it? It is an organosulfur compound that can be found in some plants and foods. The chemical formula of the compound is (CH3)2SO2. It is also called MSM , DMSO2 , dimethyl sulfone . The substance is not officially accepted for medical use, but it is being actively studied, and its medicinal properties have been confirmed. The foods richest in organosulfur compounds are: sunflower and pumpkin seeds, onions, garlic, nuts, eggs, milk.
MSM, methylsulfonylmethane (MSM): joint support for athletes and aging!
Articles > Share
Share
Tweet
Cool
Content
1. Brief summary 2. What is MSM? 3. How does MSM work? 4. Benefits of MSM 4.1 Background: What causes joint pain? 4.2. Reducing pain 4.3. Research on recovery from injury 4.4. Improved mobility 4.5. Fighting inflammation 4.6. New results: decreased oxidative stress activity after exercise! 4.7. Other Benefits of MSM 5. What are the best MSM supplements? 6. What is the best MSM ingredient? 7. MSM Dosing Recommendations 8. MSM Side Effects: Are There Any Toxicity Problems? 9. Conclusion
For any athlete looking to achieve lasting, long-term results, joint health is just as important as proper training and nutrition. If the joints are not fully functioning, then strength and speed will not be optimal, no matter how good the diet.
Unfortunately, the joint supplement market is filled with some low-quality ingredients that are highly overrated, but they rarely live up to expectations or are not effective in real-world human studies. However, one ingredient that has been around for a long time is gaining popularity in the sports and fitness community, thanks in large part to its human studies showing it can work wonders for joints.
Its name is MSM, which is short for methylsulfonylmethane.
MSM supplements are not just for people with arthritis (although there is excellent research in this area). Athletes should also try MSM!
Brief summary
MSM is an organic sulfur-containing molecule found in many joint supplements today.
- Evidence: Studies using MSM have found that it reduces joint pain, speeds recovery from injury, improves mobility, and also reduces inflammation. (Go to the MSM Benefits section)
- How it works: MSM delivers a beneficial form of sulfur, which the body requires for protein synthesis, connective tissue formation, food metabolism, and nutrient absorption for energy. (Go to How MSM Works)
- Dosage: In human studies, which consistently reported the greatest benefits in terms of reduced joint pain and tenderness, a dose of 3 g/day was used. (Go to MSM Dosages section)
- Best MSM Ingredient: OptiMSM® is the most trusted raw ingredient to look for. It is manufactured in the USA under strict controls and is used in human studies. (Go to "Best MSM Ingredients" section)
- MSM is safe: It has been shown to be non-toxic and safe in safety studies lasting up to six months. (Go to MSM Side Effects section)
What is MSM, methylsulfonylmethane?
MSM is short for methylsulfonylmethane; it is also known as dimethyl sulfone or DMSO2 for short. MSM is a naturally occurring organic sulfur compound found in green vegetables and other foods. Although it can be obtained from foods, its levels in natural substances are too low to be extracted and are significantly lower than the doses that studies have shown to have beneficial effects. All commercially available MSM is synthetic.
Differences in commercially available MSM include: quality of raw materials, purification process, ingredient testing, consistency and country of origin.
MSM is known as one of the most popular joint supplements used today, along with glucosamine and sometimes chondroitin. For the purposes of this guide, we're going to explore how it can help athletes and weightlifters, although people looking to relieve joint pain should also keep reading.
How does MSM work?
MSM is a natural byproduct of the oxidation of dimethyl sulfoxide (DMSO), and its medicinal properties appear to mimic those of DMSO. The body converts DMSO to MSM, which remains active in the body longer than DMSO, allowing it to have a longer lasting effect.
Supplements containing MSM provide the body with additional sulfur to help synthesize the essential amino acid methionine, one of two sulfur-containing amino acids. Methionine is vital for a number of important processes in the body, including protein synthesis, connective tissue formation, food metabolism, and the absorption of nutrients to be used for energy.
Why is the more sulfur the better? Patients with arthritis do not have enough sulfur! Shown: distribution of calcium, sulfur and zinc in different layers of normal and arthritic cartilage. Bundle size = 10 pm x 10 pm. Pixel size 25 pm x 25 pm, measurement time per pixel = 30 s. Scanning direction: A (surface zone) to B (columnar zone).
Answering this question requires understanding our origins. Our ancient ancestors had a diet rich in foods containing large amounts of sulfur (ie animal parts, vegetables and lots of fruit); however, given today's advances in "convenience eating", many people simply do not have these foods in their diets, resulting in low/deficient sulfur levels in modern diets. To make matters worse, the body's sulfur reserves decrease with age and during times of stress.
About the importance of consuming enough vegetables and fruits, read the article If you want to die earlier, then don’t eat vegetables
Keep in mind that sulfur is a vital component of cartilage. Additionally, it is the third most abundant mineral in the body, based on its percentage of body weight. So you can see how critical it is to consume enough sulfur-containing foods for your overall health and integrity.
Where can you find sulfur?
Eggs are one of many foods that contain high amounts of sulfur. Hard-boiled eggs even smell like sulfur!
Sulfur is found in a variety of “whole foods,” but the best sources include cruciferous vegetables (such as broccoli, cabbage, Brussels sprouts, etc.), as well as eggs and sea vegetables. The downside to these food sources is that some of their natural sulfur can be degraded/destroyed if the food is not 100% fresh or if it is processed or cooked at high temperatures.
The first difference between sulfur, which we usually think of as having a "rotten egg smell," and MSM is that MSM is odorless and tasteless, so you will be spared the rather unpleasant odor that can occur when cooking eggs or some vegetables.
Our natural reserves of MSM
Rice. 3. Regional distribution of MSM. MRI imaging of the bilateral parietal region in a normal volunteer (left) and a volunteer taking MSM (right) displays a range of 2.75-3.4 ppm. The MSM peak visible at this resolution indicates that the MSM is evenly distributed in the parietal lobe.
In humans and animals, MSM is naturally found in the adrenal cortex, which is an integral part of our hormonal system that helps us regulate responses to various stressors. It is also found in the cerebrospinal fluid and is used to maintain the integrity of connective tissues. Even more significant is the fact that MSM is one of the few substances that can actually cross the blood-brain barrier and be evenly distributed in the gray and white matter of the brain.
Benefits of MSM
4.1 Background: What causes joint pain?
At the beginning of life, the average person has healthy, structurally sound joints, which are strengthened by components such as cartilage, synovial fluid and membrane, and provide a kind of “buffer” between the bones, reducing friction and allowing ease of movement. Like our muscles, joints adapt to the demands placed on them by changing or “adapting” certain structural components of cartilage (mainly type II collagen). This provides sufficient space for normal joint biomechanics, such as expansion and flexion.
However, when joint biomechanics are not normal or optimal, joints do not adapt properly to changing conditions and cartilage does not replenish as it should. This “maladaptation” results in swelling, stiffness, soreness and ultimately leads to arthritis. This process involves localized inflammation, in which inflammatory cells gather at the site of injury and release chemicals that destroy cartilage tissue.
The figure shows a detailed view of a healthy joint compared to an arthritic joint. Image courtesy of the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS).
MSM has long been at the forefront of joint health supplementation, and research into it continues while developing further understanding of human physiology. Thus, new research is constantly discovering new successful applications for the compound. Below is a list of the main benefits of using MSM:
4.2. Pain reduction
Without a doubt, pain is the main reason many look into joint supplements, and there is no pain worse than knee, hip, and back pain. Fortunately, research has shown that MSM is an all-natural pain relief alternative that should be considered before succumbing to the constant stream of prescription pain relievers for sore joints. In two different studies, it was documented that taking 3g of MSM per day significantly reduced post-operative muscle and joint pain compared to placebo! The researchers noted that MSM had a moderate moderating effect on protein carbonylation and possibly increased the overall antioxidant capacity of plasma. In addition, MSM supplementation appears to significantly reduce key markers of muscle damage, namely serum malondialdehyde (MDA), serum uric acid and bilirubin after a single bout of exercise.
This post-exercise effect leads us to the following benefits of MSM: Effect of MSM on serum MDA levels in healthy young adults after a single bout of exercise. Values are presented as mean SEM (n=8). † P < 0.05 compared with pre-training values; *P<0.05 compared with placebo; before – before performing the exercise; after – after completing the exercise.
4.3. Injury Recovery Study
No matter how carefully you train, if you continually push past the limits of your true potential, eventually your body will wear out in one or more specific areas and you may suffer some degree of injury. Some interesting research on MSM has shown that its regular use can speed up recovery from injury!
Do competitive athletes/weightlifters need to get back to full strength as soon as possible? One of the benefits of MSM is that it can provide this faster...and with less pain!
A double-blind, placebo-controlled study conducted in 2020 included 40 trained individuals to evaluate changes in soreness after intense training. The test group received 3 mg of MSM per day, while the control group received a placebo. After 28 days, the researchers recorded a significant absolute change in muscle soreness during passive knee flexion, meaning participants experienced more complete recovery as they experienced less soreness.
Based on the results of the experiment, the researchers further hypothesized that with the help of MSM, people could return to regular exercise more quickly after knee extensor injury. Considering the recovery time of the highest level athletes for the season, this study is worth reading.
4.4. Improved mobility
The main consequence of chronic joint pain is a significant reduction in range of motion and overall joint mobility. Think about how many athletes you see in the gym doing partial squats because of loose knees and hips! Loss of mobility leads to loss of strength and ultimately poor athletic performance.
Along with reducing joint pain and tenderness, MSM has been found to improve joint mobility. Several studies using MSM at a dose of 3 g per day reported significant improvements in physical function and WOMAC scores.
What is WOMAC?! MSM has been found to improve joint mobility, as evidenced by a reduction in WOMAC scores.
WOMAC stands for Western Ontario and McMaster University Osteoarthritis Severity Index and is a widely used, proprietary set of questionnaires used by physicians to evaluate patients with osteoarthritis, particularly in the knees and hips. Characteristic indicators from the questionnaire include pain, stiffness and overall joint function.
Higher scores are generally associated with increased pain and decreased mobility. Thus, the fact that MSM supplementation resulted in lower WOMAC scores in these three double-blind, placebo-controlled studies shows that MSM is indeed effective in reducing pain (up to 25% less pain!). Improving not only joint mobility, but also quality of life, it is an effective remedy for both athletes and all people!
The positive effect lasts for six months!
The first study mentioned above is extremely interesting because it lasted six months and the results continued to improve even at the end of the study! This means that it is possible (and even likely) that continuous use of MSM for six months will lead to further improvements.
The other good news is that there is no toxicity observed after this period of time, making MSM safe for long-term use. This is discussed in detail below in the Side Effects section, but in short, there are no known side effects.
4.5. Fight inflammation
As we discussed above in our discussion of the causes of arthritis, the catalyst for joint destruction is inflammation. The body's inflammatory response activates immune cells, which release various compounds that destroy cartilage. It is therefore reasonable to assume that if we can reduce the amount of inflammation that occurs in a joint, then we can potentially preserve and improve joint function into adulthood.
The randomized, double-blind, controlled clinical trial, conducted since 2004, included 118 men and women with mild to moderate osteoarthritis and assessed the effects of taking glucosamine (500 mg), MSM (500 mg), glucosamine and MSM or placebo capsules 3 times per day for 12 weeks for certain markers of osteoarthritis. After 12 weeks, the researchers measured the participants' average swelling score and found a significant reduction in swelling in the glucosamine and MSM groups. In addition, it has been documented that combination therapy (glucosamine + MSM) was more effective than solo therapy in reducing pain and swelling and improving joint functionality. This may help explain why we see a large number of joint supplements on the market combining these two ingredients together!
Both MSM and MSM+glucosamine have been shown to be incredibly effective in reducing the swelling ratio in patients with osteoarthritis.
4.6. New results: decreased oxidative stress activity after exercise!
A recent 2020 study published in the Iranian Journal of Pharmaceutical Research found a significant reduction in oxidative stress (a key marker of muscle damage) 2 hours and 24 hours after exercise compared to participants taking a placebo.
MSM reduces protein carbonylation (PB) after exercise, which means it prevents carbon monoxide from modifying important amino acids. This results in less soreness, but does not reduce muscle gain!
“MSM, acting as an antioxidant, is able to reduce tissue damage and resulting inflammation and, as a result, prevent leukocyte apoptosis.” In short, using MSM near your training window can reduce muscle soreness and counterproductive beneficial amino acid modifications. In addition, it also reduces the level of immunosuppression (weakening of the immune system)!
But will this prevent muscle development?
When we come across an anti-inflammatory compound, it's often great, but sometimes too much of a good thing is not productive, especially for athletes. After all, the muscle building process, hypertrophy, is based on “good inflammation.”
Fortunately, MSM's anti-inflammatory mechanisms do not prevent muscle growth. MSM is not a direct antioxidant, so it does not inactivate the oxidative molecules needed for muscle growth and adaptation.
Instead, it works with the body's natural antioxidant substances such as glutathione and SOD (superoxide dismutase), helping your body deal with damaging levels of oxidative stress while maintaining healthy amounts for cell signaling.
So why isn't this offered in any post-workout supplements? We're not sure, but the data clearly represents a compelling opportunity for sports nutrition brands.
4.7. Other benefits of MSM
MSM doesn't just improve joints, as numerous other studies conducted in both humans and animals have found a large number of other benefits of this compound, including:
- Reducing seasonal allergy symptoms
Tired of seasonal allergies? It's worth trying MSM!
Seasonal allergies are one of the biggest inconveniences and headaches (literally!) that affect more than 23 million Americans every year. Researchers recruited 55 men and women (ages 30 to 64 years) to evaluate the effectiveness of MSM in reducing seasonal allergic rhinitis (SAR) symptoms. Participants received MSM at a dose of 2600 mg/day for 30 days. During the study, researchers noted a significant reduction on day 7, which then increased on day 14 and was maintained through the end of the clinical study until day 30.
Moreover, group participants also reported a significant increase in energy levels on day 14. Decreased energy is a common characteristic of allergies, often caused by improper breathing. In addition, the researchers found virtually no side effects in the group taking MSM.
- Antioxidant Power
Oxidative stress is often a result of intense exercise. Basically, oxidative stress occurs whenever there is an imbalance between the production of free radicals and the body's antioxidant defense system, meaning that there are more free radicals than the antioxidants needed to neutralize them. The resulting inflammation leads to a number of complications, one of which, as discussed above, is joint pain.
It turns out that MSM, in addition to relieving joint pain, also acts as a powerful antioxidant in the body, helping to suppress the monster that is oxidative stress. Various scientific studies have found a "significant increase" in antioxidant capacity, measured by TEAC (Trolox Equivalent Antioxidant Capacity), when taking MSM at a dose of 3g after exercise.
What are the best MSM supplements?
Below are the best MSM supplements based on two things: trusted brands and the raw ingredient used. This ingredient is OptiMSM, which is discussed in the next section.
- NutraBio OptiMSM®
The most trusted MSM supplement manufacturer in the USA.
If you want to try MSM solo without any other ingredients, this is definitely the solution. NutraBio is a leader in transparency and quality, bringing you the purest form of MSM in OptiMSM®.
Because NutraBio uses equipment to make the capsules, there are no impurities/fillers such as excipients or artificial substances, just pure, undiluted OptiMSM.
This makes it most accessible and convenient to combine MSM with any joint supplement you use.
- Six Star Joint & Muscle Recovery
Six Star Nutrition Joint & Muscle Recovery is a new joint supplement that effectively uses a next-generation dosed ingredient to improve joint health. In particular, it contains OptiMSM® and standardized collagen UC-II®. They improve joint mobility during exercise and support muscle recovery, so you can continue working out in the gym day after day without damaging your joints!
- Doctor's Best MSM
Substance content
Serving Size: 1 scoop (1 g) Servings Per Container: Approximately 250 Serving Contains: MSM (methylsulfonylmethane from OptiMSM®) - 1 g (1000 mg)
Other Ingredients: no
Recommendations for use: Take 1 scoop per day, mixed with 240 ml of water or juice. The permissible maximum dose is 6 scoops per day or as recommended by a nutritionist.
Non-GMO/Gluten-Free/Soy-Free/Vegan Friendly
Doctor's Best MSM comes in three forms: tablets, capsules and powder. This is pure OptiMSM® powder that can be used to improve joint comfort and mobility while supporting connective tissue and joint health.
Note that MSM powder is extremely water soluble and can easily be added to protein shakes, pre-workout drinks, or even yogurt! If you're tired of adding pills to your existing regimen, then powder form is definitely the way to go.
What is the best MSM ingredient?
OptiMSM is the purest form of MSM and has shown promising results in several human studies.
To produce OptiMSM®, Bergstrom Nutrition uses a distillation process that produces a product that is 99.9% pure, ensuring a consistent, high-quality form of MSM.
The reason we recommend OptiMSM® is because they are the only company that actually conducts human clinical studies using placebo controls - it doesn't come cheap and that's why it's important to support brands that are making real strides in joint health . You can see charts from these studies in the previous sections where the results are discussed.
Additionally, Bergstrom's OptiMSM is the only MSM that is GRAS-listed (Recognized as Completely Safe), Kosher and Halal Certified, Non-GMO, Gluten-Free, Allergen-Free, Shellfish-Free, Vegan, and backed by extensive toxicology data.
Made in the USA
Add OptiMSM® for healthy aging.
- Supports joint health and range of motion
- Provides nutrition for healthy hair, skin and nails
- Reduces muscle damage and soreness after exercise
OptiMSM® is made in the USA by Bergstrom Nutrition
Raw ingredient made in the USA! This is what first got us interested in Bergstrom/OptiMSM, but the lab data got us even more interested!
Finally, it is one of the few ingredients in the entire supplement industry that is actually made in the USA. While some finished supplements are often only "assembled" in the US, the actual raw ingredients are almost always foreign-sourced. But not OptiMSM - it's made in America.
By keeping manufacturing in America, Bergstrom has remained true to its commitment to absolute quality and control of its ingredients from start to finish.
You can find out more about this at www.OptiMSM.com.
Note: Bergstrom uses an MSM purification process that is proprietary but not patented. We were told that it was not patented because it would force Bergstrom to tell the world a trade secret that no one had yet revealed.
MSM Dosing Recommendations
Although MSM has been used at varying doses in numerous clinical trials, it is likely that the dose that consistently provides the greatest benefit in terms of joint improvement, pain relief, and sensitivity is 3 g/day.
Do you need to alternate between on and off cycles?
No, you do not need to stop taking MSM, based on the safety studies discussed in the next section, it can be used long-term every day.
Take with food? Or on an empty stomach?
The entire dose of MSM can be taken at once or in several doses throughout the day, with or without food. Follow the directions on the label of your MSM supplement, but the general idea is to just take it every day, so stick to a regular daily regimen that works best for you.
8. Side effects of MSM: are there toxicity issues?
For those concerned about the side effects of MSM, the opposite is actually true: the safety studies showed benefits, not side effects!
MSM is not believed to be toxic. There have been no multi-year long-term studies of MSM to evaluate potential long-term effects, although one study found no side effects after six months of dosing at 6 g/day, which is twice the recommended dose in other successful studies!
Additionally, studies lasting 30 to 90 days using a wide range of doses did not report any significant side effects or increased mortality.
Interestingly, in the six-month study, results continued to improve even after the six-month mark, indicating that the full benefits have not yet been fully realized even after six months!
Finally, extensive toxicological studies have shown that MSM is completely safe.
As always, you should talk to your doctor and get their approval before starting any new supplement. This is especially true for those who are already taking prescription medications. No statements on this page have been approved by the FDA.
Conclusion
So this is not just a supplement for older people!!! Everyone needs more active sulfur!
MSM supplements have always been bundled with glucosamine and chondroitin and marketed to the aging population. It is clear that they have incredible benefits in this area, but have been ignored by the sports community for far too long.
We very rarely come across truly “miracle” supplements, and especially not in the natural supplement field. MSM, however, appears to be one of those rare cases where a supplement delivers on all of its promises and more!
We also believe that OptiMSM® has an incredible history as one of the few raw ingredients produced right here in the USA under the strictest controls. Additionally, its creators at Bergstrom Nutrition have done an incredible job of advancing research on this compound across all demographic groups.
If you are one of those people who suffers from chronic pain and sensitivity, then MSM should be on your list of “must” supplements in the new year. It is simply the "joint fountain of youth" you need as you approach your later years or your most intense sports season!
Pharmacodynamics and pharmacokinetics
Methylsulfonylmethane (msm) and its pharmacological properties are not yet fully understood. The substance is believed to have a pronounced anti-inflammatory effect, especially in the treatment of inflammatory joint diseases. The product accelerates the recovery process of muscle fibers after physical activity, reduces pain in ligaments and joints, and takes part in cell renewal processes. Some researchers consider this element as a source of sulfur. There is evidence that the substance has a beneficial effect on the course of allergic rhinitis and accelerates recovery from interstitial cystitis .
What foods contain MSM?
Each product contains sulfur, the only difference is its concentration. Most sulfur is found in:
- legumes;
- any type of cabbage;
- vegetables of the red family;
- cereals;
- horseradish;
- all greens, including dandelion;
- avocado;
- green vegetables;
- eggs;
- bakery products;
- meat;
- mustard;
- soy;
- fish;
- bananas.
Important! Sulfur is quickly destroyed in products during heat treatment, when treated with pesticides and long-term storage, so modern people have a deficiency of this substance.
Reviews of Methylsulfonylmethane
Reviews about dimethyl sulfone are mostly positive:
- “... I bought this supplement because of seborrhea, I read somewhere that it could help. I received comprehensive treatment and also selected a good shampoo and conditioner. After the course everything returned to normal”;
- “... I drink the medicine and give it to my mother so that my joints don’t hurt or creak. It seems to help, the main thing is that there are no side effects”;
- “... I bought a supplement to improve my health; after I turned 30, my joints began to bother me. I took it along with chondroitin, but for some reason I developed an allergy and a rash all over my body. I had to stop taking it."
Supplements with MSM
Today there are a huge number of dietary supplements containing msm. Look, this component may be included in your vitamin complexes.
If you decide to take dietary supplements with msm, make sure that they are drugs of organic origin.
In this online pharmacy you can always choose a good complex with msm, the choice is wide and in different price categories.
Look and choose here
If you read people’s reviews after taking additional supplements with these supplements, they really work.
Many people develop flexibility, joint pain goes away, blood sugar levels normalize, asthma attacks and bloating that last for years stop, skin and hair improve, etc.
Side effects[edit | edit code]
Methylsulfonylmethane is safe for health, it is of natural origin, is easily absorbed by the body, helps maintain the required level of sulfur and practically does not cause side effects.[5] Methylsulfonylmethane in the body is transported primarily to those tissues of the body that most need it. Overdose of MSM has never been recorded. The toxicity of this compound is minimal (the lethal dose in mice in the experiment exceeds 17 g per 1 kg of body weight).
