MSM: Possible Side Effects and Dosage

Many supplement manufacturers claim to offer "miracle supplements" destined to change your life in every way imaginable. While this is often just hype, the claims about MSM hold a significant amount of truth.

Why? Studies on MSM supplements have demonstrated strong links to improved joint health, mobility, and muscle health—issues that are important to everyone, regardless of age or health status. MSM promises to enhance well-being, ease movement, and speed recovery. It may not be a “miracle,” but it certainly merits further exploration, including an examination of the side effects associated with popular MSM supplements now widely available.

What is MSM?

MSM, or methylsulfonylmethane, is an organic sulfur compound synthesized for use as a dietary supplement. Naturally, it is found in small amounts in fruits, vegetables, and grains.¹ The MSM used in supplements and powders is a water-soluble, odorless compound that delivers elemental sulfur to the body.

Sulfur, one of the more abundant minerals in the human body, is essential for various bodily functions. It helps synthesize important chemicals, form or repair connective tissues, metabolize certain foods, and aid in nutrient absorption from the foods we consume.

MSM is a natural byproduct of dimethyl sulfoxide (DMSO). Both MSM and DMSO offer similar benefits, but MSM provides a more biologically available form of elemental sulfur, as the body converts DMSO into MSM.

Obtaining enough sulfur from diet alone is challenging for several reasons. Firstly, the modern American diet often lacks the fresh fruits and vegetables that are natural sources of sulfur. Secondly, soil depletion has reduced the sulfur content available for plant absorption. Lastly, cooking can destroy the minimal sulfur present in today's produce, making diet alone an inadequate sulfur source.

Why Do People Take MSM Supplements?

The most common uses for MSM supplements involve improving joint health and alleviating common aches related to exercise or physical activity.² Whether it's a joint combination formula that includes MSM, glucosamine, and chondroitin, an MSM powder in a post-workout shake, or even an MSM liquid supplement, MSM's benefits primarily focus on promoting joint health and flexibility.

MSM Supplement Uses & MSM Benefits

MSM for Joint Health
MSM is often taken to support joint health, enhance flexibility, and preserve collagen. Numerous clinical studies confirm the benefits of MSM for joint health, showing positive results.^3,4 However, MSM is a dietary supplement, not a cure for chronic joint conditions.

Skin Health and MSM
Research indicates that MSM may soothe the skin and promote overall skin health, combat signs of aging, and boost collagen production.³

Muscle Health, Exercise Recovery, and MSM
MSM can support muscles during workouts and help combat exercise-induced oxidative stress.⁵

MSM for Immune Health
Studies suggest that MSM may bolster the immune response to stressors and combat oxidative stress within the body.³

MSM and Hair Health
MSM supports both collagen and keratin, essential for strong, healthy hair.³

For more on the benefits of MSM, read MSM Benefits: Joint Health & Beyond.

MSM Dosage

A single 500 mg serving of supplemental MSM daily generally provides an adequate supply of elemental sulfur to prevent deficiency and support healthy connective tissues, hair, skin, and nails.

Potential MSM Side Effects

MSM is commonly supplemented in doses ranging from 500 mg to 6,000 mg per day, a range with a great safety record. Some studies and trials have used higher intakes, but it’s advisable to stay within proven safe limits unless directed by a physician.

While MSM powders, pills, and creams are generally well-tolerated, prolonged use at high doses may cause mild side effects in some users. Limited evidence exists for MSM side effects, but potential issues such as diarrhea at daily doses of 1500 mg,⁷ bloating at 6,000 mg daily,⁸ and headaches—resolved upon cessation—have been reported.⁹ For most adults who adhere to the recommended dose of 500 mg to 6,000 mg per day, MSM side effects should be minimal or nonexistent.

Overall, MSM is very safe. Toxicity studies in animals have shown it to be as harmless as pure water, with no known allergic responses.^1,2 However, the aforementioned mild adverse reactions can occur with high doses and should be reported to your primary healthcare provider.

MSM Supplements for Joint Health

Here are the dosage recommendations for three popular MSM products:

BubbForest Ultra MSM
This MSM supplement provides 1 gram of TruFlex® MSM and can be taken 3-5 times per day. TruFlex® MSM is a unique, organic formula that is biologically active for easy assimilation.

Glucosamine, Chondroitin & MSM
This three-in-one joint health formula contains 200 mg of MSM, 500 mg of glucosamine sulfate (from shellfish), and 400 mg of chondroitin sulfate. It can be taken 1-3 times per day with food and water.

BubbForest Premium MSM Powder
This convenient MSM powder provides 5 grams of MSM per scoop, used once daily. It mixes easily with water and juice or can be added to your favorite smoothie.

Let us know how you use MSM in the comments below!

About Amy Sunderman, MS, RD
Director of Science & Innovation, Registered Dietitian, BubbForest Health

Amy is a registered dietitian, nutritionist and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

____________________________________________________________________________________Sources

¹ MSM (methylsulfonylmethane) Dietary Supplement. Medicine Net https://www.medicinenet.com/methylsulfonylmethane_msm-oral/article.htm

² MSM (methylsulfonylmethane). WebMD https://www.webmd.com/vitamins-and-supplements/msm-methylsulfonylmethane-uses-and-risks

³ Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. National Library of Medicine.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/

⁴ Effects of MSM on exercise-induced muscle and joint pain: a pilot study. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595302/

⁵ Effect of MSM Supplementation on Exercise-induced Oxidative Stress. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5521097/

⁶ Glucosamine and Chondroitin Side Effects? Health Fully. https://healthfully.com/glucosamine-chondroitin-side-effects-3884228.html

⁷ Systematic review of the nutritional supplements dimethyl sulfoxide (DMSO) and methylsulfonylmethane (MSM) in the treatment of osteoarthritis. Science Direct. https://www.sciencedirect.com/science/article/pii/S1063458408000666#bbib37

⁸ Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/16309928/

⁹ The Miracle of MSM. By Stanley W. Jacob. https://books.google.com/books?id=QXXnCgcoDIAC

Updated 3/4/22