MSM Simply Explained

1. What Is MSM (Methylsulfonylmethane)?

MSM is an organic sulfur compound. Chemically, it is also called dimethyl sulfone. It occurs in small amounts in plants and foods. As a powder, capsule, tablet or cream, it is used mainly in the context of joints, sports and skin. This is precisely where it is also studied in human studies.

2. Where Is It Found, and What Is It Made From?

Naturally, MSM is present in small amounts in plants and foods. For preparations, it is produced synthetically. MSM is available as a powder for dissolving, as capsules, tablets, liquid preparation and as a gel or cream for application to the skin. Some products combine MSM with other substances.

3. What Does MSM (Methylsulfonylmethane) Do? What Research Shows

Joints and Musculoskeletal System

In knee osteoarthritis, MSM capsules alone in a randomized (randomly assigned) study relieved pain and swelling more than a sham treatment 5. In mild knee pain, MSM tablets in a second such study improved symptoms more than a sham treatment 10. A summary of several studies found a measurable pain relief, but its benefit in everyday life remained unclear 4. Many other joint studies tested MSM only in mixtures with other substances, such as glucosamine, collagen or plant extracts 167891119. These results cannot be attributed to MSM alone. Long-term data and independent replications are still pending.

Skin

In a study with a sham comparison, MSM capsules taken orally reduced facial wrinkles and rough skin more than the sham 23. Firmness, elasticity and moisture subsequently improved in the dose comparison relative to baseline 23. In women with sun-damaged skin, the skin became more moist and elastic with capsules containing MSM, hyaluronic acid and L-carnosine, but not with a sham 13. A nail polish with MSM, horsetail and hydroxypropyl chitosan healed psoriasis of the nails more often than a sham polish 21. In rosacea, an inflammatory skin disease of the face, redness, papules and itching decreased with a topical preparation containing silymarin and MSM 22. Three of these four studies tested mixtures whose effect cannot be attributed to MSM alone 132122. Larger studies with pure MSM are still pending.

Sport and Physical Exercise

A small preliminary study compared two amounts of MSM without a sham group 18. Muscle soreness and fatigue after strength training decreased only slightly and not reliably, while strength remained the same 18. In women with knee osteoarthritis during training, endurance increased somewhat more with glucosamine, chondroitin and MSM than with a sham 15. In runners, a mixture of curcumin, pomegranate and MSM changed certain immune defense values in the blood 17. From these combination products, no effect of the individual substance MSM can be derived. The studies are small and short; a larger study with pure MSM and a sham comparison is still pending.

Inflammation and Inflammatory Markers

In runners, a mixture of curcumin, pomegranate and MSM dampened inflammatory signals in the blood in a small study 17. In knee osteoarthritis, the inflamed area of the synovial membrane shrank more under a mixture of collagen, boswellic acids, MSM and vitamins than under glucosamine with chondroitin 12. In a small preliminary study without a sham-treatment group, the blood's protection against oxidative stress increased under MSM after training, and the blood value homocysteine decreased 18. A mixture of glucosamine, chondroitin sulfate, MSM, guava leaf extract and vitamin D lowered a blood value for joint inflammation somewhat, but not reliably more than a sham treatment 14. The favorable results come from mixtures or from a preliminary study without a sham-treatment group, and only a few people participated. The effect of MSM alone and the transferability to longer courses remain open.

Other Investigations

In women with knee osteoarthritis who were losing weight, glucosamine, chondroitin and MSM did not change body composition, strength and metabolic values differently from the sham treatment 15. A chewing gum with EDTA, xylitol and MSM did not differ from a mouth rinse with chlorhexidine in dental plaque and gum values 16. In contrast, a joint mixture with MSM and collagen relieved body pain more than a sham treatment 8. Under a mixture with MSM, collagen and boswellia, physical quality of life was higher than under glucosamine with chondroitin 12. In a long-lasting bacterial prostate inflammation, men received an antibiotic, and some additionally received a mixture of saw palmetto, selenium, lycopene, bromelain and MSM 20. With the mixture, symptoms were lower and relapses less frequent 20. Because of the mixtures, these results cannot be attributed to MSM alone. The overall evidence is low; the studies are small and short.

4. How Was MSM (Methylsulfonylmethane) Taken in the Studies?

In the studies, participants took MSM in various ways: as a powder for dissolving, as capsules or as tablets. Some also applied it externally, for example as a nail polish or cream. Some of the investigations tested MSM alone, but many as a combination product with other substances such as glucosamine, chondroitin sulfate, curcumin or collagen. The exact amounts and application durations are shown in the table.

5. Is MSM (Methylsulfonylmethane) Safe? Side Effects in the Studies

In a study with a combination product of MSM, boswellia, pine bark, curcumin and piperine, the side effect rates under the product and under the sham treatment were similar 11. In another, somewhat more participants discontinued under the product than under the sham treatment because of side effects 19. Many studies tested only mixtures, so their effect cannot be attributed to MSM alone. The studies are often small and short.

All details with tables and sources: full expert page on MSM (Methylsulfonylmethane)