Methylsulfonylmethane (MSM) in sports nutrition and everyday life

Sulfur in the human body is the third most abundant of all minerals: its total amount is normally up to 0.2% of body weight. The organs with the highest concentrations of sulphur are the skin, hair, bones, muscles, liver and nervous tissue.

Methylsulfonylmethane is a highly bioavailable sulphur transport molecule. MSM monomers are the only sulfur monomers which, by participating in protein synthesis, can provide the correct molecular structure of most body tissues. Consequently, the highest concentration of organic sulfur is concentrated in the composition of proteins, amino acids.

Methylsulfonylmethane is found in many foods. First and foremost, it is in plants of the onion and crucifer family: onions of various types, garlic, horseradish, cabbage, including Brussels sprouts and broccoli. In addition, eggs, meat, seafood, milk, etc. contain sufficiently high amounts of MSM.

In addition, sulphur in the body does not accumulate over a long period of time, being consumed within a few weeks. And given that its levels decrease significantly with age, - taking the dietary supplement MSM regularly can be considered one of the right decisions for various groups, including:

• adults and the elderly (sulfur is prescribed to children and adolescents under 18 only in rare cases);
• athletes;
• people with musculoskeletal conditions;
• anyone who wants to 'rejuvenate' the body by improving general health, metabolism and the quality of skin, hair and nails;
• allergy sufferers and many other people with various health problems.

Let's take a closer look at the beneficial effects of organic sulphur (methylsulfonylmethane) on different organs and systems of the body.

The health benefits of MSM

The benefits of sulfur in a general sense are that this mineral performs many important organic functions. Among these, three main functions can be distinguished:

1. Structural function. Sulfur forms the "building blocks" of amino acids - the protein molecules taurine, methionine, cysteine and homocysteine. Cysteine and methionine are found in large amounts in skin, nails, hair - their beauty and health depend on these amino acids.

Sulphur is also present in the structure of collagen molecules: it binds the collagen fibers together, ensuring the "strength" of the molecule. Without a sufficient supply of quality collagen in the body, it is not possible to maintain normal skin, nails, hair and joint health. This is why MSM is called "the joints'best friend", as this substance not only improves the structure of joint cartilage, but also has a pronounced anti-inflammatory effect.

1. Energy function. Organic sulphur in cells transmits energy. The mineral picks up an unpaired electron from its free orbit and transfers it to oxygen, thus transmitting energy. In addition, the sulphur in the biotin (vitamin B7) and thiamine (B1) molecules helps regulate carbohydrate metabolism.

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1. Detoxifying function. Organic sulfur in the composition of many compounds plays an important role in detoxification of the body. For example, thiol sulphur compounds (mercaptans) form the basis of the body's antioxidant system and protection against toxic effects. The sulphur-containing amino acid cysteine is part of glutathione - a powerful antioxidant that not only contributes to detoxification but also supports liver health.

Each of these functions is utilized in many of MSM's beneficial mechanisms of action.

Anti-inflammatory and chondroprotective properties

Methylsulfonylmethane is not called "the joints' best friend" for nothing - its use is recognized as effective in the treatment of many inflammatory conditions of the musculoskeletal system, in particular arthritis, osteoarthritis, arthrosis, osteoarthritis, spinal conditions, etc.

MSM restores sulphur deficiency, reduces inflammation by decreasing mast cell activity, inhibiting migration of immune cells to the focus of inflammation, reducing production of pro-inflammatory cytokines and more. A placebo-controlled double-blind placebo-controlled clinical trial in volunteers aged 55-78 years with localized degenerative arthritis in various areas found that:

• after 1.5 months of MSM administration, participants reported an 82% reduction in pain;
• in participants receiving placebo, pain decreased by only 18%.

During this time, subjects stopped taking other medications to treat arthritis, including steroidal and non-steroidal anti-inflammatory drugs. They only took 2.25 g MSM a day.

Another study showed that 6 grams of methylsulfonylmethane per day reduced pain compared with placebo and improved joint function without causing dangerous side effects. The study involved 50 people aged 40 to 76 years with knee pain.

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In studies of the administration of methylsulfonylmethane with glucosamine in patients with osteoarthritis, a reduction in pain, inflammation and swelling was found, and administration of all three substances - MSM, glucosamine and chondroitin - significantly improved joint function.

In general, methylsulfonylmethane plays a significant role in reducing pain, inflammation, muscle spasms, slows cartilage destruction, activates blood circulation, stimulates synovial fluid production, increases ligament strength. This is why MSM is frequently prescribed as a means for joint recovery and maintenance of joint health in various therapy and prevention schemes for musculoskeletal pathologies.

MSM as an antioxidant and anti-aging agent

The organic sulphur molecule attaches an oxygen atom, thereby reducing 'excess' oxygen free radicals. In addition, sulfur also interacts in a similar way with other free radicals - unstable atoms with unpaired electrons. Herein lies the antioxidant action of MSM: it reduces oxidative stress - one of the main causes of ageing in all the body's tissues.

Thanks to this mechanism of action, methylsulfonylmethane effectively improves the condition of skin and hair. Skin ageing is primarily caused by the action of oxygen free radicals - this is where the "cosmetic" properties of MSM come into play, which delay the ageing process.

In 2020, an interesting study was carried out comparing the effects of doses of 1 g and 3 g of MSM per day for 4 months. Instrumental evaluation showed a significant reduction in wrinkles, increased skin firmness, moisturization and elasticity in subjects at both doses. However, the daily dose of 3 grams of MSM had a more pronounced effect on the skin than 1 gram.

Without sufficient sulphur, the synthesis of collagen and keratin proteins, essential structural components of skin, hair and nails, is disrupted.

In addition, MSM for the skin is also used in the combined treatment of many dermatologic conditions - acne, erysipelas, furunculosis, psoriasis, fungal infections, dermatitis and others.

Immune support

Due to its anti-inflammatory and antioxidant actions, organic sulphur improves indicators of immune function.

A randomized study on blood samples from athletes after intense physical training showed that the group of participants taking MSM maintained a stable immune response to the infectious threat. The placebo group showed a reduced response - this established that methylsulfonylmethane protects against immunosuppression (suppression of the immune system) associated with stress - the excessive stimulation of inflammatory cells during intense physical activity. Of course, such physical activity can be related not only to sports training, but also to hard physical labor.

We will discuss the use of MSM as a 'sports' supplement in more detail later.

MSM against allergies

Methylsulfonylmethane reduces inflammatory processes associated with abnormal immune reactions to allergens.

A multicenter open-label clinical trial in 2004 established that MSM reduces the symptoms of seasonal allergic rhinitis. A dose of 2.6 g of MSM was used for one month, but the reduction in symptoms was already observed after one week of administration.

Another study used a 3 g dose. Methylsulfonylmethane was found to significantly reduce the symptoms of allergic rhinitis, without the side effects associated with classical antihistamine drugs.

MSM for digestion and against parasites

Organic sulphur is used in the combined treatment of the initial stages of enteritis, colitis, gastritis. It participates in reducing stomach acidity, reduces heartburn, meteorism, inflammation and helps absorption of nutrients.

This remedy can also be used for parasitic infections of the gastrointestinal tract and genitourinary tract (roundworms, giardia, trichomonas). Methylsulfonylmethane prevents pathogens from contacting the mucous membranes.

MSM in sports nutrition

Methylsulfonylmethane is very widely used in sports nutrition. Well-known manufacturers of sports nutrition products offer this dietary supplement in the form of a powder packaged in 500 g or even 1 kg sachets.

Many professional athletes, especially long-distance runners, are at increased risk of developing osteoarthritis. In addition, professional sport is inextricably linked to accelerated wear and tear on the body, trauma, immune deficiencies, etc. But this is where MSM comes to the rescue!

We have already mentioned above that organic sulphur protects the body from immune deficiencies associated with intense physical activity. But on top of that:

• reduces muscle soreness after strength training and endurance exercises;
• speeds up recovery processes after training;
• contributes to the synthesis of natural glycosaminoglycans - important components of connective tissue, bones, synovial fluid;
• prevents trauma and reduces post-traumatic pain;
• supports cartilage health, joint mobility, ligament strength, etc.

This is why MSM as a dietary supplement is recommended not only for professional athletes, but also for all those who regularly train at the gym or perform strenuous physical activities.

How and with what to take MSM?

In what form to take MSM (powder or capsules), - is not of significant importance. The most important thing is to be clear about how much methylsulfonylmethmethane a capsule or powder dose contains.

In the presence of direct indications (and necessarily in consultation with a doctor!) the dose may be temporarily increased to achieve a more rapid effect, - depending on the purpose of the supplement. In some cases, up to 6 grams per day or more may be prescribed in the short term.

It is recommended to take methylsulfonylmethane during or immediately after a meal - at breakfast or lunch. Administration on an empty stomach may have a secondary laxative effect. No other undesirable effects have been observed when taking MSM at the recommended doses.

Depending on the delivery form, the supplement is administered:

• in capsules - with a small glass of water (100 ml);
• in powder - by dissolving the single dose in 100 ml of water or juice. The powder dissolves easily in liquids and has a slightly bitter taste.

The course of MSM should be at least 1 month. If necessary, the supplement can be taken for 3-4 months and then, after a break of 1-2 months, it can be resumed.

Useful combinations

In degenerative joint diseases, the effect of MSM can be enhanced by combining it with glucosamine and chondroitin. In this case, it is recommended to take glucosamine and chondroitin in the form of sulphates - sulphur compounds - to increase the body's intake of this macro-element.

In all cases, including MSM for the skin and hair, organic sulphur can be combined with collagen, magnesium, zinc, vitamin C, B vitamins.

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To date, there are no known undesirable interactions of methylsulfonylmethane with other dietary supplements and medications. However, it is recommended to take MSM only after consultation with a physician who is informed about all other supplements and medications the patient is taking.