MSM is a sulphur-containing compound commonly taken as a joint supplement. Discover what MSM is, its potential benefits, the doses used in research and what to consider before taking it.
🕒 6 min read
What is MSM?
MSM stands for methylsulfonylmethane, a naturally occurring sulphur-containing compound found in small amounts in foods and in the human body. It is also sold as a food supplement, most commonly for people interested in joint health.1
MSM is found naturally in foods including fruits, vegetables, grains, meat, eggs and fish. These provide trace amounts, rather than the gram-sized doses used in supplement studies. Finding MSM in food does not mean everyone needs an MSM supplement.2
What is an MSM supplement?
An MSM supplement provides a measured amount of methylsulfonylmethane in tablet, capsule or powder form. Some formulas combine it with nutrients such as manganese, glucosamine or chondroitin. Check the ingredients and the amount supplied by the full daily serving.
How does MSM work?
MSM has been investigated for antioxidant and anti-inflammatory effects. Laboratory findings suggest it can influence processes involved in inflammation and oxidative stress, but these do not establish that taking MSM prevents disease or protects your DNA.1
In one small study, physically active men took 3g of MSM daily for 28 days before strenuous exercise. Researchers measured changes in inflammation-associated cytokines, proteins involved in signalling between cells. These results concern laboratory markers and do not prove a treatment benefit for chronic inflammatory conditions.3
What are the potential benefits of MSM?
Joint discomfort is one of the most common reasons for taking MSM. Other proposed uses include exercise recovery, allergic rhinitis and skin health. The evidence varies, and results from small studies should not be treated as guaranteed benefits.
Joint pain and osteoarthritis
MSM has been studied in people with knee osteoarthritis, which can cause pain, stiffness and reduced mobility. Some trials suggest modest improvements in symptoms, although findings are mixed.
In one small study, 49 people with knee osteoarthritis received 3.375g of MSM daily or a placebo for 12 weeks. Physical function and the combined symptom score improved compared with placebo, but differences in the individual pain and stiffness scores were not statistically significant. The researchers also questioned whether the improvements were clinically meaningful.4
Another 12-week study in people over 50 reported improvements in joint symptoms and quality of life. However, it tested a blend containing MSM, vitamin C, collagen and plant extracts. Its results cannot be attributed to MSM alone.5
MSM is a supplement, not a replacement for prescribed arthritis treatment. Speak to your GP about persistent joint pain and explore our joint health supplements for information about available products.
Helping with muscle recovery
Feeling sore and achy after exercise can be associated with muscle damage and oxidative stress. A study involving 22 runners tested 3g of MSM daily for three weeks before a half marathon. The MSM group reported a pattern of lower muscle and joint pain, but the differences from placebo were not statistically significant. This is preliminary evidence rather than proof of faster recovery.6
Allergic rhinitis
Allergic rhinitis can cause sneezing, itching, a runny nose and nasal congestion. A small open-label study reported improvements after participants took 2,600mg of MSM daily for 30 days. Because it did not include a placebo comparison, it cannot establish how much of the improvement was due to MSM.7
Skin health
MSM has also been investigated in skin products. One rosacea study tested a cream combining MSM with silymarin, rather than MSM alone. Its findings do not show that oral MSM tablets treat rosacea or that MSM was responsible for the effects of the combination.8
MSM benefits and dosage: what have studies tested?
There is no established recommended daily allowance or optimal dose for MSM. Research doses vary by the condition and formulation studied. The examples below describe research, rather than doses everyone should take.
| Potential use | Dose and duration studied | What the evidence shows |
|---|---|---|
| Knee osteoarthritis | 3.375g daily for 12 weeks | A small trial found some improvement in function; pain and stiffness results were mixed.4 |
| Exercise recovery | 3g daily for three weeks before a half marathon | Pain scores tended to be lower, but differences from placebo were not statistically significant.6 |
| Allergic rhinitis | 2.6g daily for 30 days | An open-label study reported improvements, but there was no placebo comparison.7 |
| Skin health | A topical MSM and silymarin combination | Combination-product results do not establish a benefit from oral MSM tablets.8 |
1g equals 1,000mg. Study doses help explain the research; the directions on your chosen product explain how to use that formula. A pharmacist can help you compare products and decide what is suitable for you.
Healthspan MSM tablets
Healthspan MSM 1000mg with Manganese provides 1,000mg MSM and 1mg manganese per tablet. Manganese contributes to the normal formation of connective tissue and maintenance of normal bones.
The product directions are one tablet two or three times daily with water. Check the current label for the full directions and see the safety section for advice on suitability.
Can MSM be taken with glucosamine and chondroitin?
MSM is often found alongside glucosamine and chondroitin in joint supplements. These combinations have been studied, but combining ingredients does not guarantee a better result. Check for duplicated ingredients across products and ask a pharmacist about taking supplements alongside your medicines.
How safe is MSM?
Short-term trials have generally reported mild side effects, most commonly gastrointestinal discomfort. Some participants have reported symptoms such as headache or difficulty sleeping. Long-term safety and possible interactions are less well understood.14
A 2021 risk assessment by the Norwegian Scientific Committee for Food and Environment concluded that 3g daily may pose a risk of adverse effects in adults, based on limited evidence. This is a Norwegian assessment, rather than a UK recommended dose, but it is another reason to avoid assuming that commonly studied amounts are safe for everyone.2
Ask a GP or pharmacist before taking MSM if you take medicines or have a medical condition. If you are pregnant or breastfeeding, or choosing a supplement for a child, seek advice rather than using adult research doses. Stop taking the supplement and seek advice if you experience an adverse reaction.
MSM FAQs
What is MSM good for?
MSM is commonly chosen as part of a joint-health routine. Research has explored joint comfort and physical function, with some small studies reporting improvements. The benefits section above explains what each study found. Think of a supplement as one part of a wider routine that includes suitable movement and a balanced diet.
Why is manganese added to MSM tablets?
Manganese is a mineral that contributes to normal connective tissue formation and maintenance of normal bones. Healthspan’s formula combines MSM with manganese, giving you two ingredients in one tablet. These established manganese benefits are separate from the research into MSM.
What does 1,000mg of MSM mean?
1,000mg is the same as 1g. This is the amount of MSM in each Healthspan tablet, rather than the amount in the whole daily serving. When comparing supplements, check both the strength per tablet and the number of tablets recommended on the label.
When should I take MSM?
Choose a routine that makes it easy to follow the label, such as setting reminders alongside your usual daily activities. Healthspan’s directions are one tablet two or three times daily with water. There is no established best time of day to take MSM.
How long does MSM take to work?
Joint studies have commonly assessed changes over about 12 weeks, so the research focuses on changes over time rather than immediate effects. If you decide to try MSM, keeping a simple note of everyday comfort and activities can help you judge whether it is useful for you.
Can I take MSM every day?
Daily use is how MSM has been taken in the short-term trials discussed above. Follow your product’s directions and review ongoing use with a pharmacist or GP. The safety section explains the evidence on longer-term use and who should seek advice before starting.
What is the difference between MSM and glucosamine?
They are different compounds: MSM contains sulphur, while glucosamine is an amino sugar. Both are found in joint supplements, and some products combine them. Check the full ingredients list when choosing a formula, especially if you already use another joint supplement.
Is MSM suitable for vegans?
Healthspan MSM 1000mg with Manganese is suitable for vegans and vegetarians. Always check the specific product, because capsules and combination formulas may contain animal-derived ingredients. Dietary suitability is a useful point of comparison alongside tablet strength and serving size.
