It is very important to monitor the health of joints and ligaments, especially when exercising. This applies not only to athletes, but those who suffer from joint pain caused by age-related changes or lack of certain minerals.
One of these important components of the health of the musculoskeletal system is methylsulfonylmethane or MSM. In this article, you will learn how this substance works, how to take the supplement to relieve inflammation or prolong health. We’ll also analyze which supplements with MSM are worth taking.
What is MSM?
Methylsulfonylmethane (MSM) is an organosulfur compound with anti-inflammatory effect. MSM is also a popular dietary supplement used to treat a wide range of symptoms and conditions.
It is a sulfur-containing compound naturally found in plants and animals. It can also be made in the laboratory to create nutritional supplements in the form of powder or capsules.
MSM is widely used in the field of alternative medicine, it is a natural way to reduce joint pain, reduce inflammation and increase immunity.
In addition, studies confirm the appropriateness of its use in the treatment of a number of diseases: from arthritis to rosacea (a chronic relapsing disease of the skin of the face).
In fact, methylsulfonylmethane is a source of sulfur, a vital mineral that is not only associated with the fight against inflammation, but also participates in the formation of proteins, which results in the formation of new muscles, cartilage, bones are strengthened, and cell regeneration occurs. Sulfur has a positive effect not only on ligaments and joints, but also improves the condition of the skin and its appendages (nails and hair).
Sulfur can be obtained from food. The pronounced anti-inflammatory effect of MSM began to be used in supplements for athletes. The special organic form of sulfur is better absorbed and acts exactly where the body needs help - reducing pain in the joints, ligaments, or skin regeneration. In addition to reducing pain in ligaments and joints, sulfur has a positive effect on the restoration of muscle tissue.
What is methylsulfonylmethane used for?
First of all, MSM is produced as a dietary supplement for athletes who are more likely to experience stress, leading to pain and inflammation of the joints, and depletion of cartilage. Also, salt-free diets, which are often resorted to by athletes before competitions, can lead to a deterioration in the mobility of joints and ligaments. Due to the loss of salts and minerals, bone and cartilage tissue is disturbed. Due to their deformation and inflammation, a productive training process becomes impossible. Therefore, it is recommended to take MSM supplementation, which is often added to joint complexes with chondroitin and glucosamine. In the complex, all these substances enhance the effect of the drug.
Another reason why the condition of bone and muscle tissue worsens is the lack of sulfur, which is involved in all body processes. Often this occurs due to age-related changes. Not only the musculoskeletal function is deteriorating, but also the elasticity of the skin, the hardness of the nails, and hair loss is increasing. Therefore, sulfur is also considered a beauty mineral. Timely intake of the supplement will avoid negative consequences and prolong youth and health.
How does the supplement work?
Of the most important positive effects of sulfur, the following can be distinguished:
- Participates in the synthesis of hemoglobin, keratin , collagen . This promotes cell renewal, as a result of which the aging of the skin slows down, the growth of hair and nails accelerates.
- Accelerates and improves the penetration of nutrients into cell membranes.
- Participates in the synthesis of connective tissue. The supplement is prescribed for osteoarthritis with glucosamine.
- It takes part in the synthesis of insulin, which in turn normalizes carbohydrate metabolism. Especially the mineral is needed for diabetes.
Thus, the supplement has not only anti-inflammatory effect, but also an antioxidant.
A study in 100 people over the age of 50 showed that treatment with a supplement containing 1200 mg of MSM for 12 weeks reduced joint pain and swelling compared to placebo. The supplement group also reported improvements in overall quality of life and walking.
In another study conducted in 32 people with lower back pain, it was found that taking glucosamine supplements containing MSM significantly reduces pain in the lower back when moving, and also significantly improves the quality of life.
The anti-inflammatory properties of MSM are well documented by scientific research.
It is believed that MSM reduces the production of cytokines, such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation.
In addition, MSM can increase the level of glutathione, a powerful antioxidant produced by your body.
MSM can reduce the release of inflammation-related molecules such as TNF-ɑ and IL-6, as well as increase the levels of powerful antioxidant glutathione.
MSM can speed recovery after exercise by reducing muscle damage and stress.
During exercise, muscle damage occurs and lactic acid production increases. This makes athletes feel muscle pain, which can impede training and recovery.
MSM can naturally accelerate muscle recovery after intense exercise by reducing inflammation and lowering lactic acid.
In one study, 22 healthy women received 3 grams of MSM or placebo per day for three weeks. The MSM group reported a decrease in muscle pain and joint pain, in contrast to the placebo groups.
MSM can help reduce pain, muscle damage, helping to recover faster.
Helps relieve arthritis symptoms by reducing pain
Arthritis is a common inflammatory disease that causes pain and reduces the range of motion in the joints. Because MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medications to improve symptoms associated with arthritis. In addition, it can increase the effectiveness of other conventional supplements used to treat arthritis, such as glucosamine sulfate, chondroitin sulfate, and boswellic acid.
One study showed that the combination of MSM with glucosamine and chondroitin was more effective in reducing pain in people with knee osteoarthritis than separate glucosamine and chondroitin supplements.
Another study showed that a daily supplement containing 5 g of MSM and 7 g of boswellic acid was more effective than glucosamine in reducing pain and improving function in people with osteoarthritis of the knee joint.
Side effects of sulfur and its overdose have not been identified. MSM is considered the safest organic supplement. Although, the supplement is considered poorly understood and there has been insufficient research on humans. The only conclusion about a semi-lethal dose for mice was identified in the amount of 17.6 g per kilogram of weight.
However, some people may be sensitive to MSM, some may experience stomach problems, nausea, bloating, and diarrhea.
When can MSM help?
At the first signs of an inflammatory process in the joints, regardless of the person’s lifestyle, an addition of methylsulfonylmethane in the recommended dose and method of administration should be taken. Sulfur naturally disappears with age, and its income is insufficient from food, so dietary supplements can be used for those who feel pain, grinding, inflammation in the joints.
Pain in the ligamentous apparatus and joints caused by constant and intense physical exertion can also be removed using methylsulfonylmethane. The compression load of power sports, as well as the loads associated with running, jumping movements, where the cartilaginous tissue is deformed, eventually leads to pain, more often in the knee joints, wrist, elbow and hip. In this case, it is also possible to avoid taking the supplement, preferably in addition to chondroprotectors. Since the substance can not only relieve inflammation, but also regenerate cartilage and ligaments, you can take the supplement without giving up the usual loads.
Important ! During the period of the inflammatory process, it is worth either stopping the training (for acute pains) or significantly reducing the weight of the load, training more in the endurance mode, the exercises should be aimed at strengthening the ligamentous apparatus, and not its repeated injury.
Reception and dosage of MSM
The supplement in the form of capsules is taken 1-2 g two to three times a day. Start taking the supplement according to the general scheme: 2 doses of 1-2 g. The powder form is diluted in a glass of water, take the standard scheme: 2 doses of 1-2 g. Do not exceed the daily dose of 6 g, such doses are prescribed by the doctor for acute inflammation .
Best Methylsulfonylmethane Supplements
- Animal Flex by Universal Nutrition
- Glucosamine & MSM by Ultimate Nutrition
- MSM from NSP
- MSM from RBC (Coral Club int.)
- Joint Healer from MSN
- EnjoyNt from usa1000
- Procell collagen & hyaluronic acid (VITAMAX)
- Glucosamine Chondroitin MSM by Maxler
- Formula MSM by Street Workout PRO