MSM in Review: Effects on Joints, Immune System & Sports

Everyone knows how important it is to ensure an adequate intake of iron or vitamin C – but what about sulfur ? For most people, sulfur remains largely unknown, yet it's one of the most abundant minerals in our bodies and fulfills numerous vital functions. Despite this, its importance is often underestimated. In this article, we'll show you why MSM , an organic form of sulfur, is far more than just a passing fad. Learn how MSM can affect your body.

MSM is the abbreviation for methylsulfonylmethane – a naturally occurring sulfur compound found in all living organisms. After calcium, phosphorus, and potassium, sulfur is actually the fourth most abundant mineral in the human body.

Particularly high concentrations of sulfur are found in hair, nails, skin, tendons and cartilage.

Accordingly, it fulfills the following tasks in our body:

• As a component of important amino acids, enzymes and hormones
• Contributes to the structure and function of connective tissue, muscles and bones (1).

Contrary to what one might assume from the word "sulfur," MSM is not the yellow, pungent-smelling element from chemistry class. Rather, it refers to organic sulfur compounds that occur naturally in protein-rich foods such as meat, fish, hard cheese, and milk, as well as in vegetables such as broccoli, garlic, and potatoes (2).

In such situations, MSM can be a well-tolerated way to specifically support sulfur intake. According to studies, its intake is considered safe and well-tolerated (4, 5).

By helping to reduce oxidative stress, MSM not only protects cells but also plays a role in the immune system . A weakened immune system is often the result of internal inflammation or an imbalance of free radicals (3).

MSM appears to have a positive effect on glutathione , one of the body's most important antioxidants, in several ways. A stable glutathione level is crucial for a strong and responsive immune system.

Glutathione supports the immune system on several levels:

• T-lymphocytes : Glutathione promotes the number and function of these white blood cells, one of the most important "defense cells" against pathogens.
• Cytokines : It helps to maintain normal levels of these messenger substances, which coordinate the immune system and enable a targeted immune response.
• Mast cells : These immune cells are located along the respiratory tract and are important “guardians” of the body, as pathogens often enter the body via the respiratory tract (6)

Although exercise is generally healthy and has numerous positive effects on the body, intensive training initially represents a significant strain for ambitious athletes. During exercise, tiny tears, known as microtears, occur in the muscles. At the same time, pro-inflammatory processes are activated, which, among other things, cause muscle soreness . This is a natural adaptation mechanism that allows the body to become accustomed to the strain (9).

MSM (methylsulfonylmethane) could potentially be helpful here as well. While the body of research in this area is still limited, initial studies show promising results. These studies investigated whether regular MSM intake can promote recovery after intense training and reduce muscle damage.

• Reduction of pro-inflammatory messengers: MSM can reduce the release of pro-inflammatory substances after exercise. This contributes to reducing muscle soreness and accelerating recovery (10).
• Another study showed that MSM can positively influence certain blood values , such as creatine kinase, bilirubin, and total antioxidant capacity, during longer running sessions. These changes suggest a protective effect against exercise-induced muscle damage (11).

• Sulfur-rich vegetables : Broccoli, garlic, onions, and cabbage are particularly rich in sulfur. For best results, enjoy them raw or only lightly cooked.
• Protein-rich foods : Meat, fish, eggs, and dairy products provide important sulfur-containing amino acids. Plant-based alternatives include lentils, chickpeas, and rolled oats.
• Sulfur-rich herbs : Chives, leeks and wild garlic not only provide flavor, but also valuable sulfur.
• Avoid highly processed products : Cooking fresh is worthwhile, because ready-made products often contain hardly any bioactive sulfur compounds.
• Use MSM as a dietary supplement : Taking MSM in powder or capsule form is a practical and easy way to specifically support your sulfur needs. Studies confirm that MSM is generally safe and well-tolerated – the important thing is to choose high-quality products.