Myths About MSM (Methylsulfonylmethane)

A number of beliefs have formed around MSM, from "natural sulfur" to "a means that restores cartilage." The editorial team checked the most common claims and explains which of them have a scientific basis and which are marketing exaggerations.

Myth 1: "MSM is natural sulfur from vegetables"

Marketing texts often present MSM as "natural organic sulfur" that we supposedly lose through food processing. There is some truth here: methylsulfonylmethane is indeed present in small amounts in some foods, milk, coffee, and tea, as well as in the human body.

However, almost all MSM in supplements is obtained by industrial synthesis: oxidation of dimethyl sulfoxide (DMSO) followed by purification. Chemically such a molecule is identical to the natural one, so "syntheticity" is not a drawback, but calling the product a "natural extract" is also incorrect.

The amount of MSM in ordinary food is measured in micro- and milligrams, whereas studies used grams per day. That is, a supplement is not a "return of the natural level" but a pharmacological dose of the substance.

The main source of sulfur in the human diet is proteins containing the amino acids methionine and cysteine. A person who consumes enough protein is unlikely to have a "sulfur deficiency" that needs to be covered by a supplement.

Myth 2: "MSM restores cartilage"

This is one of the most common and least substantiated claims. The logic is simple: sulfur is part of chondroitin sulfate and other cartilage components, therefore MSM "builds cartilage." However, biochemical logic does not equal clinical proof.

Clinical studies of MSM in knee osteoarthritis (Kim et al., 2006; Debbi et al., 2011) assessed pain and function, not cartilage structure. They showed a moderate reduction in pain but did not demonstrate restoration of cartilage tissue on imaging.

Claims of "cartilage restoration" require multi-year studies with MRI or measurement of joint space width. There is no such data for MSM.

The honest formulation sounds like this: MSM may somewhat reduce joint pain in some people, but there is no evidence that it changes the course of degenerative processes in the joint.

Myth 3: "MSM increases strength and accelerates muscle growth"

In the sports community, MSM is sometimes advertised as a supplement for "faster progress." There are no studies that would show a direct effect of MSM on strength, muscle mass, or endurance.

Studies involving exercise (Kalman et al., 2012; Withee et al., 2017; Barmaki et al., 2012) examined muscle pain, markers of muscle damage, and oxidative stress. The results indicate a possible reduction in subjective pain but not an improvement in sports performance.

Theoretically, if an athlete suffers less from pain, they can train more effectively. But this is an indirect hypothesis, not supported by data, and its effect, if any, would be far smaller than that of a properly planned training process.

Supplements with a proven effect on strength and performance are creatine monohydrate, caffeine, and beta-alanine for certain loads. MSM does not belong to this group.

Myth 4: "The more, the better" and myth 5: "MSM is the same as DMSO"

Since MSM has low toxicity, some decide that the dose can be increased indefinitely. However, the maximum dose in clinical studies in humans was 6 g per day, and above this limit there is no data on effectiveness and tolerability. As the dose increases, so does the likelihood of digestive complaints.

There is also no evidence of a linear "dose-effect" relationship: in the study by Kalman and co-authors (2012) there was no clear advantage of 3 g over 1.5 g per day. Therefore increasing the dose "for reliability" makes no sense.

The second myth is associated with confusing two substances. DMSO (dimethyl sulfoxide) is a solvent used topically and in some medical procedures; it has a characteristic garlic odor and its own side-effect profile. MSM is a product of the oxidation of DMSO, and in the body part of DMSO is indeed converted into MSM.

However, the reverse is not true: MSM is not converted into DMSO and does not have its properties as a solvent or a skin penetration enhancer. These are two different substances that cannot be used interchangeably.

Myth 6: "MSM removes toxins, improves hair and nails"

The notion of MSM as a "detoxification" agent has no scientific basis. The concept of "removing toxins" with supplements generally has no clear medical definition, and detoxification in the body is carried out by the liver and kidneys.

Some studies point to an effect of MSM on markers of oxidative stress and glutathione, but this is not the equivalent of "cleansing the body" and provides no grounds for advertising promises.

Regarding hair and nails, there are isolated studies, often sponsored by manufacturers and using combinations with other substances. This data is insufficient for confident conclusions.

Problems with hair and nails can be a sign of iron or protein deficiency, hormonal disorders, or other conditions. In such a situation, the correct first step is tests and a doctor's consultation, not a new supplement.

• "Detox" is a marketing term, not a proven action.
• Hair and nails: weak data, often in combinations.
• The real area of interest is joint and muscle pain.

Editorial conclusions

MSM is a synthetic but chemically identical to natural, sulfur-containing compound. It does not "restore cartilage," does not increase strength, and does not "remove toxins."

The best-confirmed effect is a moderate reduction of pain in knee osteoarthritis and, possibly, after intense exercise. Doses above the studied 6 g per day have no justification.

MSM and DMSO are different substances and should not be confused.

Read more in our articles "MSM: What It Is and How It Works," "The Benefits of MSM for Athletes: The Evidence Base," and "Myths About Hyaluronic Acid."

References

1. Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients. 2017;9(3):290.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.