MSM: benefits, dosage, contraindications
Other name(s)
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Scientific name(s)
Methylsulfonylmethane
Family or group:
Minerals and trace elements
Indications
Rating methodology
EFSA approval.
Osteoarthritis ✪✪✪✪✪
Clinical research shows that taking 1.5 to 6 g of MSM orally in two or three divided doses per day, alone or in combination with glucosamine, can modestly improve joint function and certain symptoms of osteoarthritis such as pain and swelling. MSM has been studied in combination with other supplements. A clinical study conducted on adults with knee osteoarthritis shows that daily intake of 500 mg of MSM, 1500 mg of glucosamine sulfate, and 1200 mg of chondroitin sulfate for 12 weeks is associated with a more significant reduction in pain and arthritis scores compared to glucosamine sulfate and chondroitin sulfate alone. Clinical studies using combined products containing 5 g of MSM per day and 7.2 mg of boswellic acids per day, orally for 60 days, show reductions in the use of anti-inflammatory drugs.
Posologie
Oral
500 - 6000 mg
Synergies
Methylsulfonylmethane and boswellic acids versus glucosamine sulfate in the treatment of knee arthritis: Randomized trial
Effects of AR7 Joint Complex on arthralgia for patients with osteoarthritis: results of a three-month study in Shanghai, China
Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial
Methylsulfonylmethane for treatment of low back pain: A safety analysis of a randomized, controlled trial
The "MESACA" study: methylsulfonylmethane and boswellic acids in the treatment of gonarthrosis
Comparison of Glucosamine-Chondroitin Sulfate with and without Methylsulfonylmethane in Grade I-II Knee Osteoarthritis: A Double Blind Randomized Controlled Trial
Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study
Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis
Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement
Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial
Wrinkles ✪✪✪✪✪
A study examined the effects of oral MSM supplementation on signs of skin aging. It consisted of two parts: a pilot study with 20 participants taking 3 g of MSM or a placebo per day for 16 weeks, and a dose-response study with 63 participants taking 1 g or 3 g of MSM per day for the same period. The results showed significant improvements in signs of skin aging, including a reduction of facial wrinkles and improvements in skin firmness, elasticity, and hydration, with both doses of MSM. The study suggests that a low dose of 1 g/day of MSM can effectively reduce visible signs of skin aging.
Posologie
Oral
1000 - 3000 mg
OptiMSM
Sports performance ✪✪✪✪✪
Intense and prolonged exercise can lead to muscle soreness caused by microtraumas to muscles and surrounding connective tissue, resulting in a local inflammatory response. MSM is considered an effective agent against muscle soreness due to its anti-inflammatory effects and potential sulfur contribution to connective tissue. Muscle damage induced by endurance exercise has been reduced by MSM supplementation, as shown in a small study. Pretreatment with MSM reduced muscle soreness after exhausting resistance exercises and endurance exercises.
Posologie
Oral
2500 mg
Effects of methylsulfonylmethane supplementation on oxidative stress, muscle soreness, and performance variables following eccentric exercise
Muscle soreness and delayed-onset muscle soreness
Effects of MSM on exercise-induced muscle and joint pain: a pilot study
Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study
Skin health ✪✪✪✪✪
Since 1981, MSM has been suggested to have therapeutic uses for improving skin quality. Clinical research in patients with rosacea shows that the topical application of a cream containing silymarin and MSM twice daily for a month improves skin redness, papules, itching, hydration, and skin color compared to baseline. In a case study, a 44-year-old man with X-linked ichthyosis, a severe skin condition, experienced notable improvement in his symptoms after four weeks of using a topical moisturizing cream. This cream contained a blend of amino acids, vitamins, antioxidants, and MSM.
Posologie
Topical, oral
1000 mg
Synergies
Oxidative Stress ✪✪✪✪✪
In humans, taking MSM before an endurance exercise results in an acute attenuation of induced protein oxidation, bilirubin, lipid peroxidation, creatine kinase, oxidized glutathione, and uric acid as well as an increase in total antioxidant capacity.
Posologie
Oral
2500 mg
Allergic Rhinitis ✪✪✪✪✪
Preliminary clinical research shows that taking 2600 mg of MSM (OptiMSM) orally for 30 days may relieve some symptoms of seasonal allergic rhinitis compared to baseline values. However, this study has several shortcomings: it did not have a control group, nor information on symptom severity.
Posologie
Oral
2600 mg
OptiMSM
Hair Beauty ✪✪✪✪✪
MSM has been suggested to have therapeutic uses for improving hair quality by acting as a sulfur donor to keratin.
Posologie
Oral
1000 mg
Properties
Musculoskeletal Effects
MSM is studied for its potential effects in healing post-exercise muscle injuries. Some clinical trials have shown that MSM can reduce markers of muscle damage, such as creatine kinase, indicating a faster recovery. Additionally, MSM seems to increase the body's antioxidant capacity and decrease homocysteine, which is beneficial for athletes. Furthermore, MSM might inhibit degenerative changes in joints and reduce inflammation, possibly by stabilizing cell membranes and neutralizing free radicals.
Usages associés
Anti-inflammatory
MSM presents promising anti-inflammatory activity. In the laboratory, it has been observed to inhibit the oxidative functions of neutrophils and reduce levels of NF-κB, a key signaling factor in inflammatory processes. This inhibition affects the production of inflammatory cytokines like IL-1, IL-6, and TNF-α. In humans, MSM also seems to decrease levels of malondialdehyde, an indicator of oxidative stress, thus improving antioxidant status and reducing lipid peroxidation. Moreover, it reduces homocysteine levels, an amino acid linked to inflammation and atherosclerosis.
Usages associés
Effect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy men
Dermatological Effect
MSM may also positively influence hair growth. In a study on mice, the topical application of a 10% MSM solution, used alone or combined with 5% minoxidil, showed a significant increase in hair growth, the number of hair follicles, and their diameter compared to an untreated control group. These results suggest that MSM might be a promising component in hair treatments.
Usages associés
Safety dosage
Adult from 18 years: 1000 mg - 6000 mg
MSM is used orally in doses of 1.5-6 g per day or 50 mg/kg per day as shown in studies lasting up to 6 months. A specific product (OptiMSM) is generally recognized as safe.
Precautions
Pregnant woman: avoid
Information unavailable.
Breastfeeding woman: avoid
Information unavailable.
Child up to 18 years: avoid
Information unavailable.
