If you have ever perused the supplement aisle for something to relieve arthritis or other joint pain, you’ve probably seen MSM. So, what is it, and is it helpful?

MSM stands for Methylsulfonylmethane, an organic sulfur compound that is naturally occurring in plants, animals, and humans. It can also be created in a lab as an odorless white powder.

According to the Arthritis Foundation, “Sulfur is needed to form connective tissue. MSM also seems to act as an analgesic by lessening nerve impulses that transmit pain.”

While no large placebo-controlled human studies have been performed, numerous small studies do support the claim that MSM relieves pain and improves joint function without major side effects.

MSM does cause stomach upset in some people, so it should be started at a small dose in order to assess tolerance. Additionally, it is not safe for use if you are taking blood thinners.

Treating joint and muscle pain is the number one usage of MSM. If you live with this kind of pain, you are well aware of the decrease in quality of life that is experienced when you suffer from these problems.

Healthline reports that “Studies have shown that MSM significantly reduces inflammation in your body. It also inhibits the breakdown of cartilage, a flexible tissue that protects the ends of your bones in joints.”

In numerous small studies, patients reported that MSM made a difference for them in several quality of life issues, such as lumbar stiffness, pain upon movement, difficulty walking, and difficulty getting out of bed in the morning.

When it comes to inflammation, Healthline reports that, “It’s believed that MSM inhibits NF-kB, a protein complex involved in inflammatory responses in your body … It also reduces the production of cytokines such as tumor necrosis factor-alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins linked to systemic inflammation.”

In both human and animal studies, MSM was shown to decrease the release of inflammatory cytokines. In one human study, this release was also shown to prevent the overstress of immune cells. Additionally, studies show that it promotes the production of a potent antioxidant known as glutathione.

Athletes also use MSM to prevent the muscle damage that occurs in strenuous exercise and results in sore muscles. MSM speeds muscle recovery and repair by decreasing inflammation and reducing oxidative stress, according to Healthline. 

Many athletes have come to trust MSM for their joint and muscle pain, and its effectiveness and the studies supporting it translate to a greater case to be made for sufferers of muscle and joint pain overall.

MSM has also been shown in studies to specifically relieve stiffness, and is especially beneficial when combined with supplements such as glucosamine sulfate, chondroitin sulfate and boswellic acid.

Healthline reports that, “One study found that combining MSM with glucosamine and chondroitin was more effective at decreasing pain and stiffness in people with knee osteoarthritis than glucosamine and chondroitin alone.”

Another study showed that “the people who received the MSM and boswellic acid supplement were less dependent on anti-inflammatory medications than the glucosamine group.” 

In terms of dosage, Jillian Levy, Certified Holistic Health Counselor, recommends, “Usually, 500 milligrams of MSM, taken three times daily, is the starting dose recommended for treating osteoarthritis. Other reports show that up to three to six grams daily (divided into three doses normally) seems to be safe and well-tolerated.”

This all adds up to great news for those with joint and muscle pain! MSM is affordable, safer than NSAIDs and prescription painkillers (note the caution to those taking blood thinners, above), and easily obtainable without a prescription. It is available as both capsules and creams.