MSM (methylsulfonylmethane) is a naturally occurring sulfur compound present in small amounts in many foods and in the human body. It has been studied extensively as a supplement for joint pain, inflammation, and recovery. Sulfur is essential for building connective tissue proteins like collagen and keratin, which is why MSM is popular for both joint and skin support.

MSM supplies bioavailable sulfur, which your body uses to maintain cartilage, tendons, and skin. It also helps dial down inflammatory signals — essentially taking the edge off the immune response that causes pain and swelling. Some research suggests it reduces oxidative stress in muscle tissue, which may explain its usefulness for post-exercise soreness.

Capsules and powder are the most common forms and both work well. Powder can be mixed into water or juice and is easy to dose flexibly. Topical creams are popular for localized joint or muscle pain, though systemic absorption from topical MSM is limited compared to oral use. Look for OptiMSM or pharmaceutical-grade MSM for the highest purity.

• Joint pain and osteoarthritis
• Muscle soreness and exercise recovery
• Seasonal allergies
• Skin health and appearance
• Inflammation and pain
• Tendon and ligament support
• Rosacea and skin redness
• Immune system support

• Exercise-induced oxidative muscle damage
• Progression of early-stage joint degeneration (emerging evidence)

• Raw cow's milk — One of the higher natural dietary sources of MSM, though levels are significantly reduced by pasteurization and processing.
• Tomatoes — Fresh tomatoes contain measurable MSM and are among the more consistent plant sources.
• Alfalfa sprouts — Sprouts and other germinated greens tend to retain more MSM than cooked vegetables.
• Coffee — Brewed coffee contains small amounts of DMSO2/MSM; it is one of the more surprising dietary contributors.
• Beer and wine (unprocessed grain/grape sources) — Fermented grain and grape beverages contain trace MSM, though amounts are minor and not a recommended strategy for supplementation.

• Mild digestive upset or bloating (most common, especially early on)
• Loose stools or diarrhea at higher doses
• Headache during the first week (often resolves on its own)
• Mild skin reactions (rare, usually topical use)
• Fatigue or brain fog in rare cases at high doses

• Recommended daily: 1,500–3,000 mg per day for joint pain and inflammation; some studies have used up to 6,000 mg/day in divided doses for short periods
• Best time of day: Can be taken any time of day; splitting into two doses (morning and evening) tends to improve tolerability and maintain steady levels
• With or without food: Best taken with food to reduce the chance of stomach upset
• Time to effect: Noticeable improvement typically occurs within 4–8 weeks; full benefits often seen at 12 weeks
• How long to take it: Safe for long-term continuous use at standard doses. No cycling required, though some people use it seasonally for allergy support. If using for acute recovery, a focused 8–12 week course is reasonable.