MSM
A sulfur compound studied for joint comfort and inflammation.
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What it is
MSM is a naturally occurring sulfur compound found in small amounts in foods. Sulfur is used in connective tissue, which underlies its use for joints.
How it works
MSM (methylsulfonylmethane) is a sulfur-containing compound. Sulfur is used in connective tissue and in the body's antioxidant systems, which is the rationale for MSM's use in joint comfort and inflammation, sometimes with glucosamine and chondroitin.
What it's been studied for
Taken to support joint comfort and help calm inflammation, often with glucosamine and chondroitin.
What the evidence shows
Small trials suggest MSM may modestly reduce osteoarthritis pain and stiffness, but studies are limited in size and quality. Promising but not firmly established.
Who should consider it
It's used mainly for osteoarthritis discomfort and, less firmly, for exercise-related soreness. The evidence is limited to small studies, so expectations should be modest.
Amounts commonly studied
Studies commonly use around 1.5-3 g per day.
How to take it
Studies commonly use around 1.5-3 g per day, alone or in joint blends. It can be taken with or without food and is typically trialed over several weeks.
Forms & absorption
Powder or capsules, alone or in joint blends.
Food sources
Trace amounts occur in fruits, vegetables, and grains, but far below supplement doses.
Safety & interactions
Generally well tolerated; mild digestive upset is possible. Few known interactions at typical doses.
Myths & what it won't do
Myth: MSM is a proven joint cure. Reality: small trials suggest it may modestly reduce osteoarthritis pain and stiffness, but the studies are limited in size and quality. Myth: more sulfur is clearly better. Reality: there's no strong dose-benefit case for high amounts.
Common questions
- Does MSM help joint pain?
- Some small trials suggest a modest benefit for osteoarthritis symptoms, but the evidence base is limited.
- Can I combine it with glucosamine?
- Yes — it's often included in glucosamine/chondroitin joint formulas.
- Is it safe?
- Generally well tolerated; mild digestive upset is possible.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on MSM
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Brien S, Prescott P, Lewith G. Meta-analysis of the related nutritional supplements dimethyl sulfoxide and methylsulfonylmethane in the treatment of osteoarthritis of the knee. Evid Based Complement Alternat Med. 2011;2011:528403. View study →Note: Suggested a possible benefit for MSM in knee osteoarthritis, but the authors cautioned that the trials were small and of limited quality.