Organic sulphur (MSM) – what it is, properties, dosage

Methylsulfonylmethane (MSM), apart from having a complicated name, also exhibits a wide range of biological activities in the body. It is often referred to as organic sulphur or dimethyl sulphonyl. It occurs naturally in the Earth's sulphur cycle and is used in the production of dietary supplements.

1. What is organic sulphur MSM?
2. What are the properties and effects of MSM?
3. How to dose MSM?
4. MSM – side effects

What is organic sulphur MSM?

MSM is an organosulphur compound with a wide range of biological properties, both in animals and plants, as well as in less complex organisms. It is naturally produced from dimethyl sulphoxide (DMSO), which gained popularity among health scientists in the 1960s and 1970s due to its ability to easily penetrate cell membranes.

The key elements in its natural formation are algae and marine microorganisms that process sulphates. During the summer months, certain amounts of MSM pass from water into the air and accumulate in clouds. Then, after rainfall, MSM is used by plants for growth. Plant elements that are not used and die where they grow cause MSM to return to the oceans after being decomposed in the soil by microorganisms.

What are the properties and effects of MSM?

The first scientists who patented organic sulphur determined that its main purpose was to make the skin more elastic and the nails more durable. MSM is a compound with antioxidant and anti-inflammatory properties. It participates in the production of an important endogenous antioxidant, glutathione.

Due to the fact that MSM is a small molecule compound and penetrates many tissues, it is difficult to identify all its functions. Among other things, it is indicated to have properties that modulate pro-inflammatory cytokine levels by participating in the inhibition of the transcription factor (NF-kappa-B), inflammasome (NLRP3) inhibition, and nitric oxide (NO) level regulation. These functions translate, for example, into the functioning of the immune system. It is worth noting that MSM may be of particular importance in conditions of reduced immune function in chronic and excessive stress.

MSM supplementation may also have cardiometabolic benefits. It promotes an increase in high-density lipoprotein, or HDL (‘good’ cholesterol). There is evidence, mainly from animal studies, suggesting that MSM may be helpful in the treatment of metabolic syndrome and various types of cancer.

Individual publications also point to the potential of MSM to alleviate the clinical symptoms of arthritis and other inflammatory conditions, such as allergic rhinitis or exercise-induced inflammation. In people with inflammatory joint diseases or struggling with sports overtraining, MSM has an analgesic effect and reduces stiffness of movement.

How to dose MSM?

Both naturally occurring and laboratory-produced MSM exhibit the same biological properties. In one study on the effect of MSM on the lipid profile, positive effects were observed at a dose of 3 g for 8–16 weeks.

In alleviating allergy symptoms, doses of 2.6 g produced positive effects. For people with osteoarthritis, the dose was approximately 3.6 g, while for athletes it was 50 mg/kg of body weight (3.5 g for a person weighing 70 kg). For the purposes of protecting joints against disease or post-workout regeneration, MSM is often combined with glucosamine, chondroitin or extracts from the Boswellia serrata plant.

The proper absorption of this compound, and even its biosynthesis, depends on the gut microbiota. The ingested dose of MSM is available to the body within an hour, and its distribution in the tissues is fairly even. After about 12 hours, the content of ingested MSM in the tissues is reduced by half. Its accumulation in the body is influenced, among other things, by the supply of the essential sulphur amino acid methionine. Excretion occurs mainly in the urine and to a much lesser extent in the faeces, but in many mammals, MSM or its metabolites appear in glandular secretions such as milk or musk.

MSM – side effects

This compound occurs naturally in fruit, vegetables and cereals, as well as in beer and tea, but in much smaller quantities than those available in supplements. Nevertheless, MSM in doses not exceeding the recommended intake levels is considered safe and well tolerated. However, its level in the body is influenced not only by diet and the state of the gut microbiota, but also by genes, so the response to a sudden increase in MSM supply is not always easy to predict.

In one publication evaluating the safety of MSM supplementation for the treatment of chronic back pain, no effect of 6 g of this compound per day on blood pressure, glucose or creatinine levels, or liver health indicators was found. As a rule, doses of up to 4 g do not cause side effects, and if any do occur, they are mild. People with a sensitive gastrointestinal tract may experience nausea and abdominal pain. Diarrhoea may also occur in some cases.

Sources:

Miller L, Thompson K, Pavlenco C, Mettu VS, Haverkamp H, Skaufel S, Basit A, Prasad B, Larsen J. The Effect of Daily Methylsulfonylmethane (MSM) Consumption on High-Density Lipoprotein Cholesterol in Healthy Overweight and Obese Adults: A Randomized Controlled Trial. Nutrients. 2021 Oct 15;13(10):3620. doi: 10.3390/nu13103620. PMID: 34684621; PMCID: PMC8540167.

Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar 16;9(3):290. doi: 10.3390/nu9030290. PMID: 28300758; PMCID: PMC5372953. 

Barrager E, Veltmann JR Jr, Schauss AG, Schiller RN. A multicentered, open-label trial on the safety and efficacy of methylsulfonylmethane in the treatment of seasonal allergic rhinitis. J Altern Complement Med. 2002 Apr;8(2):167-73. doi: 10.1089/107555302317371451. PMID: 12006124.

Debbi EM, Agar G, Fichman G, Ziv YB, Kardosh R, Halperin N, Elbaz A, Beer Y, Debi R. Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. BMC Complement Altern Med. 2011 Jun 27;11:50. doi: 10.1186/1472-6882-11-50. PMID: 21708034; PMCID: PMC3141601.

Nakhostin-Roohi B, Barmaki S, Khoshkhahesh F, Bohlooli S. Effect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy men. J Pharm Pharmacol. 2011 Oct;63(10):1290-4. doi: 10.1111/j.2042-7158.2011.01314.x. Epub 2011 Aug 1. PMID: 21899544.

Crawford P, Crawford A, Nielson F, Lystrup R. Methylsulfonylmethane for treatment of low back pain: A safety analysis of a randomized, controlled trial. Complement Ther Med. 2019 Aug;45:85-88. doi: 10.1016/j.ctim.2019.05.022. Epub 2019 May 22. PMID: 31331587.