MSM Benefits: What the Evidence Shows

Quick answer

MSM benefits, in short: MSM (methylsulfonylmethane) is a sulfur-containing compound found in tiny amounts in some foods and sold as a joint and muscle supplement. The human trials are small and the results are mixed. A review of OA trials found no clinically meaningful pain reduction [1], while a newer 88-person trial in people with mild knee pain found a small benefit on a questionnaire [2]. In runners, MSM did not significantly change exercise soreness [3]. Norway’s food safety scientists say 3 g a day may carry a risk for adults [5]. We rate the evidence D: small, short trials with inconsistent results.

What is MSM?

MSM is a sulfur compound that is present in small quantities in fruits, vegetables, grains, meat, eggs and fish [5]. Supplements are usually sold as capsules or powder, in doses of grams a day, which is far more than you would eat in food.

MSM benefits: what might it help with?

Possible benefit	Rating	In plain words
Osteoarthritis pain	Mixed	A review of 3 trials found no clinically meaningful effect; one trial of mild knee pain was positive [1][2]
Soreness after hard exercise	Early	One trial in half-marathon runners found no statistically significant effect [3]
HDL cholesterol	Early	One trial of 22 people found a rise in HDL cholesterol [4]

Ratings describe how good the research is, not a promise that it will work for you.

What the research says

• Osteoarthritis, meta-analysis. Only 3 trials (2 of a related compound, DMSO, and 1 of MSM; 326 people) could be combined. Pain fell by 6.3 mm on a visual pain scale, which was not statistically or clinically significant. The authors said the trials were mixed and ran for too short a time to draw firm conclusions [1]. This review dates from 2011. PubMed · DOI
• Mild knee pain (88 people, 12 weeks). Taking 2 g of MSM a day (ten 200 mg tablets) gave a slightly better knee questionnaire score than placebo (p = 0.046). The result was borderline, and the trial was small and in people with only mild pain [2]. PubMed · DOI
• Half-marathon runners. Race day raised markers of muscle damage and oxidative stress in everyone. MSM did not significantly change any outcome, although muscle and joint pain fell by amounts the authors called clinically but not statistically significant [3]. PubMed · DOI
• Cholesterol (22 people, 16 weeks). In overweight or obese adults taking 3 g of MSM a day, HDL cholesterol was higher than at the start. This was the main finding of a small trial [4]. PubMed · DOI
• Safety review. A review describes MSM as well tolerated by most people at up to 4 g a day, with few mild side effects. It is a general review of the evidence, and it does not rule out problems with long-term use [6]. PubMed · DOI

The key limits: all trials are small, they use different doses and outcomes, and none shows that MSM keeps joints or muscles healthy over the long term.

Amounts and how people take it

These are amounts used in studies, not recommendations.

• Study amounts: 2 g a day for 12 weeks [2], and 3 g a day for 16 weeks [4].
• Safety advice differs: a review reports good tolerance up to 4 g a day [6], but Norway’s Scientific Committee for Food and Environment (VKM) concluded in 2021 that 3 g a day from supplements may represent a risk in adults, and that 0.2 g a day is unlikely to cause harm in healthy adults [5].
• Duration: the longest trial we read in detail ran for 16 weeks [4]. We found no long-term data.

Side effects, interactions and who should check first

In the human studies VKM reviewed, no serious side effects were found, but it called the data insufficient. In animal studies it reported lower body weight, organ weights and bone density, and noted that no data existed on how the body breaks MSM down [5]; we found no verified list of drug interactions.

Who should check with a doctor or pharmacist first

Check with a doctor or pharmacist first if you:

• plan to take 3 g a day or more, or to use it for a long time [5]
• take any regular medicine, as we found no verified interaction data
• are pregnant or breastfeeding, or are under 18. VKM could not establish a safe dose for children and adolescents [5]
• have a long-term health condition, such as osteoarthritis or a muscle or joint injury, as you may need other care first

Where to buy

Look for the active form and amount (MSM, in mg per serving), a stated third-party testing certificate you can check, and work out the price per daily dose rather than comparing pack prices.

FAQ

What is MSM?

MSM (methylsulfonylmethane) is a sulfur compound present in small quantities in fruits, vegetables, grains, meat, eggs and fish [5]. Supplements are usually sold as capsules or powder, in doses of grams a day, far more than you would eat in food, and are mostly marketed for joints and muscles.

Does MSM work?

The human trials are small and the results are mixed. A 2011 review of osteoarthritis trials found no clinically meaningful pain reduction [1], while an 88-person trial in people with mild knee pain found a small, borderline benefit on a questionnaire [2]. In half-marathon runners it did not significantly change exercise soreness [3]. We rate the evidence D.

How much MSM per day?

Trials used 2 g a day for 12 weeks [2] and 3 g a day for 16 weeks [4]. Safety advice differs: a review reports good tolerance up to 4 g a day [6], while Norway’s food safety scientists (VKM) concluded in 2021 that 3 g a day from supplements may represent a risk in adults [5]. These are not recommendations.

Who should not take MSM?

Check with a doctor or pharmacist first if you plan to take 3 g a day or more or use it for a long time, take any regular medicine, are pregnant, breastfeeding or under 18, or have a long-term condition such as osteoarthritis or a muscle or joint injury [5]. VKM could not establish a safe dose for children and adolescents [5].

Can you take MSM with Eliquis?

We found no verified interaction data for MSM and any medicine, including Eliquis (apixaban), so we can’t say whether the combination is safe. In the human studies VKM reviewed no serious side effects were found, but it called the data insufficient [5]. Ask a doctor or pharmacist before combining MSM with a blood thinner or any regular medicine.

Related pages

• Collagen
• Boswellia
• Hyaluronic acid
• Longevity supplements for beginners: where this fits in a beginner’s routine
• All supplements A-Z

Talk to your doctor

This page is for general information and is not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant or breastfeeding, take any medicine, or have a health condition.

References

We cite only studies and official pages we checked against PubMed, the publisher or the agency’s own site. The A to E evidence grades are explained in our editorial policy. See also our medical disclaimer and affiliate disclosure.

1. Brien S, Prescott P, Lewith G. Meta-analysis of the related nutritional supplements dimethyl sulfoxide and methylsulfonylmethane in the treatment of osteoarthritis of the knee. Evid Based Complement Alternat Med. 2011. PubMed · DOI
2. Toguchi A, Noguchi N, Kanno T, et al. Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2023. PubMed · DOI
3. Withee ED, Tippens KM, Dehen R, et al. Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half-marathon: a double-blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2017. PubMed · DOI
4. Miller L, Thompson K, Pavlenco C, et al. The Effect of Daily Methylsulfonylmethane (MSM) Consumption on High-Density Lipoprotein Cholesterol in Healthy Overweight and Obese Adults: A Randomized Controlled Trial. Nutrients. 2021. PubMed · DOI
5. Norwegian Scientific Committee for Food and Environment (VKM). Risk assessment of methylsulfonylmethane in food supplements. VKM Report 2021:06. 2021. VKM
6. Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017. PubMed · DOI