How to Take MSM (Methylsulfonylmethane): Dosage, Timing, Duration
MSM is an ordinary dietary supplement, so practical recommendations can be given for taking it. The editorial team gathered dosages from clinical studies and explains how to start, when to take it, how long the course lasts, and how to understand whether the supplement works for you.
How much MSM was used in studies
There is no single official "norm" for MSM: it is not an essential nutrient, and no recommended daily amount has been established for it. Therefore the only reliable reference is the doses used in clinical studies with known results and safety.
In studies of recovery after exercise, 1.5–3 g per day were most often used (Kalman et al., 2012; van der Merwe and Bloomer, 2016; Withee et al., 2017). In one study the dose was calculated by body weight, 50 mg/kg per day (Barmaki et al., 2012), which for a person weighing 80 kg is about 4 g.
In work on knee osteoarthritis the doses were higher: 6 g per day, split into two intakes of 3 g (Kim et al., 2006; Debbi et al., 2011). In the study by Usha and Naidu (2004), 1.5 g of MSM per day was used, including in combination with glucosamine.
Thus, the range of 1.5–6 g per day covers most clinical data. For a person without joint diseases who is interested in MSM for recovery, it is reasonable to aim at the lower and middle part of this range.
| Goal | Doses in studies | Duration in studies |
|---|---|---|
| Recovery after exercise | 1.5–3 g/day or 50 mg/kg | 10–28 days |
| Joint pain (osteoarthritis) | 1.5–6 g/day | 12 weeks |
How to start: gradual increase of the dose
The most common reason people quit MSM is abdominal discomfort in the first days. It can largely be avoided by not starting immediately with the "working" dose but increasing the amount gradually.
A practical approach used by many sports nutrition specialists: start with about 1 g per day, move to 2 g after a week, and to the target amount a week later. If discomfort appears at some stage, it is worth returning to the previous dose for a few more days.
For doses above 2–3 g per day it is advisable to split the amount into two intakes, as was done in osteoarthritis studies. This improves tolerability and probably provides a more even concentration of the substance in the blood.
Keep a short diary: dose, time of intake, state of digestion, level of joint or muscle pain on a scale from 0 to 10. After a few weeks, such records will give a more objective picture than a general impression.
When to take it: time of day and meals
There are no strict requirements for the timing of MSM intake. No studies have compared morning versus evening intake or intake before versus after training. Therefore the main criterion is tolerability and regularity.
Taking it with food or immediately after reduces the likelihood of nausea and abdominal discomfort. This is especially relevant for the powder form, which is dissolved in water or juice.
Some people report that an evening dose of MSM interferes with falling asleep. This is not scientifically confirmed, but if you have noticed such a connection, simply move intake to the first half of the day.
There is no need to tie MSM specifically to training, since the effects studied developed as a result of weeks of regular intake rather than a single dose before exercise. It is more convenient to take the supplement every day at the same time.
- With food: better tolerability.
- Two servings a day: for doses from 3 g.
- Morning and daytime: if you notice an effect on sleep.
- Every day, including rest days.
How long to take it and how to assess the result
The duration of intake in recovery studies ranged from 10 days to 4 weeks, and in joint studies, 12 weeks. There is significantly less data on the safety and effectiveness of continuous intake over many months or years in humans.
For the goal of recovery before an important start, a course of 3–4 weeks before the competition is reasonable, as in the half-marathon study. For joint discomfort, the result should be assessed no earlier than after 8–12 weeks.
If during this time you have not noticed any changes in your diary, there is no point in continuing intake. The absence of an effect is a normal result for some people, and it is a reason to pay attention to other recovery factors.
If there is an effect, you can take a break of a few weeks to assess whether the symptoms return. Such a "withdrawal test" helps distinguish the real action of the supplement from natural fluctuations in well-being.
Typical mistakes when taking it
The first mistake is too high a starting dose. The desire to "get the effect faster" often ends in digestive discomfort and premature abandonment of the supplement.
The second mistake is irregularity. Episodic intake "when it hurts" does not correspond to any of the studied regimens and is unlikely to give a result.
The third mistake is failing to account for MSM in the composition of other products. Joint complexes, collagen powders, and even some proteins may contain MSM, and the total dose turns out to be higher than you planned.
The fourth mistake is expecting the supplement to compensate for problems with the training process, sleep, or nutrition. MSM can slightly reduce discomfort but will not fix the cause of overload.
Editorial conclusions
In clinical studies, MSM was used in doses of 1.5–6 g per day: lower doses for recovery after exercise, higher ones for knee osteoarthritis.
It is worth starting with a smaller amount and gradually increasing it, taking the supplement with food and splitting large doses into two intakes. The time of day is of no fundamental importance.
The effect should be assessed after 3–4 weeks for recovery and after 8–12 weeks for joints, using a well-being diary.
Related materials: "MSM: Forms and Which to Choose," "What to Combine MSM With," and "Side Effects of MSM."
References
- Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients. 2017;9(3):290.
- Kim LS, Axelrod LJ, Howard P, et al. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage. 2006;14(3):286–294.
- Debbi EM, Agar G, Fichman G, et al. Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. BMC Complement Altern Med. 2011;11:50.
- Usha PR, Naidu MU. Randomised, double-blind, parallel, placebo-controlled study of oral glucosamine, methylsulfonylmethane and their combination in osteoarthritis. Clin Drug Investig. 2004;24(6):353–363.
- Kalman DS, Feldman S, Scheinberg AR, et al. Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study. J Int Soc Sports Nutr. 2012;9(1):46.
- Withee ED, Tippens KM, Dehen R, et al. Effects of methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half-marathon: a double-blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2017;14:24.
- Barmaki S, Bohlooli S, Khoshkhahesh F, Nakhostin-Roohi B. Effect of methylsulfonylmethane supplementation on exercise-induced muscle damage and total antioxidant capacity. J Sports Med Phys Fitness. 2012;52(2):170–174.
- van der Merwe M, Bloomer RJ. The influence of methylsulfonylmethane on inflammation-associated cytokine release before and following strenuous exercise. J Sports Med (Hindawi). 2016;2016:7498359.
Andriy Melnyk
A strength-sports coach and author of programs for beginner and intermediate levels. Writes about training planning.
