Structural ingredient
MSM: What It Is, What the Evidence Shows and How to Choose a Supplement
Also known as Methylsulfonylmethane, dimethyl sulfone
MSM is an organic sulphur compound that turns up in almost every joint formula and is rarely explained on the pack. Its evidence base is small but reasonably consistent for what it claims.
What is msm?
Methylsulfonylmethane is a naturally occurring sulphur compound found in small amounts in plants and produced industrially for supplement use.
Sulphur is a structural component of connective tissue proteins, which is the rationale for including MSM in joint products.
Traditional and regional use
MSM is a modern industrial compound with no traditional use.
What does the research say?
Evidence, not endorsement. What follows describes published research about the ingredient. It is not a claim about any specific product, and no supplement containing this ingredient may claim to treat a disease.
Several small randomised trials have examined MSM for knee osteoarthritis symptoms and exercise-related muscle soreness, generally reporting modest improvements.
Trials are small and reviews call for larger studies before firm conclusions.
The evidence is thinner than for glucosamine but has been more consistent in direction.
How is it used in supplements?
MSM is used in joint complexes at doses typically between 1 g and 3 g per day, often with glucosamine, chondroitin and turmeric. It also appears in skin, hair and nail formulas.
Forms and sources
- MSM powder
- MSM capsules and tablets
- Combination joint formulas
- Topical creams
Safety
- Generally well tolerated at the doses studied.
- Long-term safety data beyond several months are limited.
- The powder has a distinctly bitter taste.
Possible side effects
Digestive upset, bloating, headache and occasional skin reactions.
Interactions
No well-documented interactions.
Who should seek professional advice
Anyone pregnant or breastfeeding, since data in these groups are lacking.
How to choose a supplement containing msm
- Check the MSM dose against the 1–3 g range used in trials — many combination products contain far less.
- Powder is cheaper per gram than capsules if you can tolerate the taste.
Supplement categories using this ingredient
Related health topics
Frequently asked questions
Is MSM the same as sulphur tablets?
No. MSM is a specific organic sulphur compound, not elemental sulphur, and the two are not interchangeable.
Can MSM help skin and nails?
It appears in such formulas because sulphur is present in structural proteins, but human evidence for skin and nail outcomes is limited.
Related ingredients
References
Medical disclaimer. BioMedic Africa publishes consumer health information and supplement research summaries. It is not a pharmacy, a clinic or a medicines regulator, and nothing here is a diagnosis, a prescription or a treatment plan. Dietary supplements are foods, not medicines: they are not intended to diagnose, treat, cure or prevent any disease. Speak with a pharmacist or a qualified healthcare professional before starting any supplement, especially if you are pregnant or breastfeeding, under 18, living with a long-term condition, or taking prescription medication.