MSM (Methylsulfonylmethane)
Also known as: methylsulfonylmethane, dimethyl sulfone, OptiMSM, MSM sulfur
MSM is an organic sulfur compound found in small amounts in plants, milk, and the body. Supplement MSM is synthesized and purified by distillation, with OptiMSM the best-known branded grade. It is used for joint comfort, exercise recovery, and skin, hair, and nail formulas as a sulfur donor. RCTs in knee discomfort used 2,000 to 6,000 mg per day over 12 weeks and reported modest improvements in pain and function. Doses here are entered in milligrams to keep capsule math simple.
Research summary
Provides bioavailable sulfur and appears to lower inflammatory cytokine and oxidative markers; exact mechanism not established.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| — | 1,500–3,000 mg | 6,000 mg | — |
1,500–3,000 mg daily, split into two or three doses with meals; trials used 2,000 mg (10 tablets of 200 mg), 3,375 mg (1.125 g three times daily), and 6,000 mg (3 g twice daily). Benefits emerged over 12 weeks. Mild GI upset can occur at higher intakes.
Standardization: ≥99.9% methylsulfonylmethane (distilled)
Source material: synthetic, distilled
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
White crystalline powder, slightly bitter, water-soluble. Gram doses mean several capsules or tablets; powder and stick packs are practical. Not suited to gummies.
Formulation notes
Frequently combined with glucosamine and chondroitin. No notable conflicts.
Sources
- Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. (Debbi, 2011)PubMed
- Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. (Kim, 2006)PubMed
- Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial. (Toguchi, 2023)PubMed
- Bergstrom Nutrition — OptiMSMSupplier
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