MSM Dosage: How Much to Take?

Medical experts are calling methylsulfonylmethane (MSM) a miracle supplement for our health.¹ It is gaining attention as a potential promoter of longevity and vibrant health for our joints, skin, immune function, and more. Given MSM’s potential benefits, understanding how much MSM to take and the best ways to incorporate it into your diet is crucial.

MSM is a naturally occurring, organic sulfur compound found in humans, animals, and some plants.² We obtain some MSM from food sources,² but processing and cooking at high heat may deplete MSM levels in foods.³ Researchers have found no detectable structural or safety differences between MSM supplements and naturally produced MSM,² making dietary supplements an excellent option to augment your MSM intake.

What is MSM Good for?

MSM for Joint Health
MSM is commonly taken to support joint health, promote flexibility, and preserve collagen.² It may also aid the immune system's response in maintaining healthy joints. Numerous clinical trials and studies have demonstrated the benefits of MSM for joint health with positive outcomes.

Skin Health and MSM
Research indicates that MSM may help soothe skin and promote overall skin health.^2,5 It can combat the effects of the sun and signs of aging, calm the skin⁴, and enhance collagen production.

Muscle Health, Exercise Recovery, and MSM
MSM might support muscles during workouts,⁶ facilitate quicker recovery post-workout,⁷ and combat oxidative stress resulting from exercise.

MSM for Immune Health
Studies suggest that MSM may help bolster the immune response to stressors and fight related oxidative stress within the body.²

MSM and Hair Health
MSM supports both collagen and keratin,² essential for strong, healthy hair.

How Much MSM Should I Take?

MSM supplements are highly absorbable sources of organic sulfur. Although there are no officially recommended daily intake amounts for sulfur or MSM, and no toxic intake level has been determined,³ MSM is typically supplemented in doses from 2,000 mg to 6,000 mg per day, which is considered safe. Some studies have involved higher intakes of MSM, but it is advisable to stay within the demonstrated safe ranges unless directed by a physician.

MSM supplements are usually available in capsules containing 200 mg to 1500 mg each and are taken several times a day. Many joint-support supplements combine MSM with other nutrients that may also support joint health, such as glucosamine and chondroitin. It is also available as MSM powder, which mixes easily with water, juices, or smoothies.

MSM Dosage

If you are considering taking MSM to promote a particular area of health, it may be helpful to understand the amounts used in studies for that area. Below are the results from several MSM studies. Regardless of the amounts used in studies and clinical trials, consult your doctor before taking MSM in doses higher than commonly recognized as safe, and always take the smallest effective dose for your needs.

MSM Dose for Joint Support

MSM is a dietary supplement, and some studies have suggested that MSM as a dietary supplement may help support joint health.

The International Journal of Orthopaedics published results from a double-blind, placebo-controlled study involving 100 participants to determine the potential use of MSM to support hip and/or knee joint health. Participants were given 6 grams (3 grams twice daily) of MSM per day for 26 weeks, showing improvements in all monitored areas of joint health.⁸

Another study over 12 weeks involved 49 subjects focusing on knee joint health. The participants received 1.125 grams of MSM three times a day, totaling 3.375 grams per day, with some experiencing positive results in joint health.⁹

MSM Dose for Skin Health

Sulfur baths and ointments containing sulfur are sometimes used for skin health support through topical application, but MSM may offer deeper benefits. It is thought to support skin by donating sulfur to keratin² and providing antioxidant support.

A randomized, placebo-controlled study on MSM for skin health involved participants taking 3 grams per day (3 capsules of 1000 mg). Men and women aged 36-57 participated, and skin improvements were expertly assessed at 8 and 16 weeks, revealing statistically significant improvements in skin tone, firmness, and signs of aging.⁵ Other studies suggest that topical use of MSM may also support skin health.²

MSM Dose for Immune Support

Many studies on MSM originate from areas of sports health. Clinical data suggests that the heavy exertion athletes endure may cause negative changes in immune health while simultaneously increasing stress hormones like epinephrine and cortisol.¹⁰ Athletes' bodies are subjected to a lot of stress during intense training, making it an ideal environment for testing the benefits of MSM in several areas of health including immune health and antioxidant support, as well as muscle recovery.

The Journal of the International Society of Sports Nutrition reported research results that suggest 3 grams of MSM per day might help reduce the “cytokine surge” (substances released by immune cells)¹¹ related to exercise-induced stress on the body, thus supporting a healthy immune response.

MSM Dose for Antioxidant Support

Two studies focusing on the antioxidant benefits of MSM used an intake of MSM based on body weight, followed by strenuous exercise to measure oxidative stress and antioxidant capacity. In both studies, a control group was given a placebo.

Researchers mixed MSM with water to be consumed daily for 10 days at a ratio of 50 mg per kg of the participant’s body weight. For a 175 lb person (79.38kg) that would equate to 3,969 mg of MSM per day, almost 4 grams. The research results suggested MSM may help support muscles during strenuous activities due to its ability to provide antioxidant support.¹²

A similar study supplemented healthy, untrained young men with MSM combined with water at a ratio of 100 mg per kg of body weight just before having participants run on a treadmill for 45 minutes. Researchers then measured markers of oxidative stress and total antioxidant capacity, and found comparable results to earlier studies supporting the antioxidant effect of MSM. The results suggest that supplementing with just a single dose of MSM in this way may help combat exercise-induced oxidative stress.¹³

MSM Dose for Muscles and Exercise Recovery

A study conducted by University of Memphis Health & Sport Sciences provided healthy, physically active adult males with 3 grams of MSM per day for 28 days to measure the benefits of MSM for muscles after prolonged exercise. The results of the study indicated positive support for exercise recovery.¹⁴

Another study published in the Federation of American Societies for Experimental Biology (FASEB) Journal provided “moderately exercised” men with 3 grams of MSM per day for 14 days. Researchers in this study also noted a significant, positive impact post-exercise.¹⁵

Although there were a few exceptions, the majority of these studies used 3 grams (3000 mg) of MSM per day, usually split into 2 or 3 doses throughout the day. Some of the researchers used as much as 6 grams per day, but 3 grams was a more common intake.

MSM Powder Dosage

As mentioned above, there are no officially recommended daily intakes of MSM, but it has been safely taken in amounts up to 6 grams per day. Researchers say that “MSM appears to be well-tolerated and safe,” citing toxicity studies.² But you should always take the lowest effective dose. Consult your doctor if you’re not sure about the right dosage for you.

BubbForest Premium MSM Powder provides 5 grams of MSM per scoop (scoop included), which can be mixed with water or juice and taken once per day, delivering a biologically active form of sulfur that is ideal for nourishing the tissues that help keep your joints working smoothly.

MSM Supplement Dosage

MSM supplements are typically available in capsules containing 200 mg to 1500 mg each, to be taken up to a few times a day. Some MSM supplements also contain other supportive nutrients. Always follow the recommendations on your MSM supplement label and check with your doctor before taking more than the label recommends. Here are the dosage recommendations for some of our popular MSM products:

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

Joint Care with Glucosamine, MSM & Chondroitin - This supplement provides 250 mg of MSM per capsules to be taken 1-3 times per day. It also contains glucosamine sulfate (from shellfish), evening primrose oil, chondroitin sulfate, boron, vitamin C, vitamin E, and manganese.

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 - MSM powder is a convenient way to get your intake of MSM, providing 5 grams of MSM per scoop to be used once daily. It mixes easily with water and juice, or add it to your favorite smoothie.

MSM Dosage and MSM Benefits

We hope this article helps you understand common intake amounts of MSM for supporting healthy joints, skin, muscles, and immune function. If you found this article helpful, you might want to read MSM Benefits: Joint Health & Beyond and Joint Health: Glucosamine Chondroitin Dosage Recommendations.

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

Amy is a registered dietitian, nutritionist and author with over 17 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.

Sources

¹ The MSM Miracle. Dr. Earl Mindell. McGraw Hill Professional. https://books.google.com/books?id=tcSmnLOFXRYC/ (Accessed 2/15/2018)

² Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/ (Accessed 2/14/2018)

³ MSM Methylsulfonylmethane. BIN Science. https://binscience.com/msm-methylsulfonylmethane/ (Accessed 2/14/2018)

⁴ Combined effects of silymarin and methylsulfonylmethane in the management of rosacea: clinical and instrumental evaluation. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/18254805/ (Accessed 2/14/2018)

⁵ Effects of oral supplementation with methylsulfonylmethane on skin health and wrinkle reduction. Anthonavage M., Benjamin R.L., Withee E.D. Nat. Med. J. 2015;7 https://www.naturalmedicinejournal.com/journal/2015-11/effects-oral-supplementation-methylsulfonylmethane-skin-health-and-wrinkle-reduction/ (Accessed 2/14/2018)

⁶ Effect of methylsulfonylmethane supplementation on exercise - Induced muscle damage and total antioxidant capacity. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/22525653 (Accessed 2/14/2018)

⁷Effect of MSM Supplementation on Exercise-induced Muscle Damage and Total Antioxidant Capacity. The Journal of Sports Medicine and Physical Fitness. (Accessed 2/14/2018)

⁸ The Effect of Methylsulfonylmethane on Osteoarthritic Large Joints and Mobility. International Journal of Orthopaedics. http://www.ghrnet.org/index.php/ijo/article/view/745/857 (Accessed 2/14/2018)

⁹ Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/21708034 (Accessed 2/15/2018)

¹⁰ Exercise, upper respiratory tract infection, and the immune system. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/8164529 (Accessed 2/15/2018)

¹¹ MSM enhances LPS-induced inflammatory response after exercise. Journal of the International Society of Sports Nutrition. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595096/ (Accessed 2/14/2018