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MSM (Methylsulfonylmethane)

An organic sulfur compound with early, modest evidence for joint pain and recovery.

Reviewed by Bodil Isaksson, Licensed Biomedical Scientist (Sweden)Last reviewed July 2026Supplement guide

SupplementsJoint healthRecovery

MSM (methylsulfonylmethane) is a naturally occurring organic sulfur compound, the third of the three classic joint supplements, alongside glucosamine and chondroitin. It is gentle and popular — but its evidence base is still thin.

Key takeaways

  • A dietary organosulfur compound (related to DMSO) that supplies bioavailable sulfur.
  • Small RCTs show modest improvements in knee-osteoarthritis pain and function — but they are small, short and low-to-moderate quality.1
  • Some limited data on exercise recovery and muscle soreness.2
  • Well tolerated; typical dose 1.5–3 g/day; evidence is still preliminary.

What it is

MSM is a naturally occurring organosulfur compound (the stable, odourless relative of DMSO), present in trace amounts in many foods and made industrially for supplements. It provides bioavailable sulfur — a building block for connective tissue — and has proposed antioxidant and anti-inflammatory actions.3

The evidence

Osteoarthritis: promising but underpowered

Small placebo-controlled trials (e.g. Kim 2006; Debbi 2011) reported modest reductions in knee-OA pain and improved physical function with MSM.1 The catch is consistent: the studies are small, short and not high quality, and there are no large confirmatory trials. So the signal is encouraging but far from settled.

Recovery & inflammation

A handful of small studies suggest MSM may blunt muscle soreness and markers of oxidative stress after hard exercise.2 Interesting, but again preliminary — not a proven ergogenic aid.

Dose & how to use

1.5–3 g/day (some trials used up to 6 g). It is often combined with glucosamine and/or chondroitin, and combination products are common. Allow a few weeks to judge any effect on comfort.

Safety & who benefits

MSM is well tolerated; the most common issues are mild stomach upset, headache or loose stools. Long-term, high-dose safety data are limited, and there is little information in pregnancy — so avoid it there. Of interest to people with joint discomfort or active people chasing recovery, as a low-risk add-on.

Bottom line: the gentlest of the three classics, with early evidence leaning positive for osteoarthritis symptoms — but the science is thin. A reasonable add-on, not a proven fix.

References

Adult research summary for education, not a prescription. These are food supplements, not treatments for disease.

  1. Kim LS, et al. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage 2006;14:286–294. pubmed.ncbi.nlm.nih.gov
  2. Withee ED, et al. Effects of MSM on exercise-induced oxidative stress, muscle damage, and pain. J Int Soc Sports Nutr 2017;14:24. pmc.ncbi.nlm.nih.gov
  3. Butawan M, et al. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients 2017;9:290. pmc.ncbi.nlm.nih.gov

This article summarises nutrition science for education. It is not a substitute for individual medical advice; consult a professional before starting a supplement, in pregnancy, or alongside medication.