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

Everyone knows how important it is to ensure adequate iron or vitamin C intake – but what about sulfur ? Sulfur is still largely unknown to most people, even though it's one of the most abundant minerals in our bodies and fulfills numerous important functions. Nevertheless, 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 trend. 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 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 functions 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 when one hears the word "sulfur," MSM is not the yellow, pungent-smelling element from chemistry class. Rather, it is an organic sulfur compound that occurs 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).

Although a direct sulfur deficiency in humans has not yet been clearly proven, there is evidence that in certain situations the body does not have enough sulfur available to perform all of its important functions.

In such situations, MSM may be a well-tolerated option for specifically supporting sulfur intake. Studies have shown that its intake is safe and well-tolerated (4, 5).

Our body has its own protective mechanisms to maintain a balance of so-called free radicals. These oxygen compounds are produced by factors such as stress, illness, an unbalanced diet, or intense exercise. When they get out of hand, it's called oxidative stress – a condition that can damage cells and promote inflammation.

By helping to reduce oxidative stress, MSM not only acts as a cell protector but also plays a role in the immune system . A weakened immune system is often the result of internal inflammation or a disturbed balance of free radicals (3).

The effects of MSM appear 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 maintain normal levels of these messenger substances that 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 through the respiratory tract (6)

Another area in which MSM has been scientifically studied is joint health . Many people experience limitations in this area over the course of their lives – whether due to age-related wear and tear, excessive exercise, or inflammatory processes.

In fact, joint pain is one of the most common health problems in Germany: More than half of the population is affected (7). Furthermore, about 17% of people suffer from osteoarthritis (8).

Even though exercise is generally healthy and has numerous positive effects on the body, intensive training initially places a high strain on ambitious athletes. During exercise, small tears, so-called micro-damages, occur in the muscles. At the same time, inflammatory processes are activated, which cause, among other things, muscle soreness . This is a natural adaptation mechanism that allows the body to adapt to the strain (9).

MSM (methylsulfonylmethane) could potentially help here as well. While there isn't yet a large body of research in this area, initial studies show promising results. These studies examined whether regular MSM intake can promote recovery after intense exercise and reduce muscle damage.

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

Whether through diet or targeted supplementation, there are many ways to supply your body with more MSM – especially if your needs are increased. This can be the case, for example, due to chronic stress, intense physical activity, or a low-protein diet.

• Sulfur-containing vegetables : Broccoli, garlic, onions, and cabbage are particularly rich in sulfur. For best results, eat them raw or lightly cooked.
• Protein-rich foods : Meat, fish, eggs, and dairy products provide important sulfur-containing amino acids. Plant-based alternatives include lentils, chickpeas, and oatmeal.
• Herbs rich in sulfur : Chives, leeks and wild garlic not only provide flavor but also valuable sulfur.
• Avoid highly processed products : Cooking fresh is worthwhile, as 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 convenient and easy way to specifically support your sulfur needs. Studies confirm that MSM is generally safe and well-tolerated—choosing high-quality supplements is important.