Disclaimer: This article was drafted with the help of AI technology and edited by the human author to ensure accuracy & quality.
Article Summary:
MSM is a natural compound found in plants, animals, and humans, known primarily for its benefits to joint health, but also immunity and skin elasticity. It works by increasing antioxidant activity in your body, reducing inflammation, and helping collagen production. While MSM seems to easily cross our blood-brain barrier, its brain benefits in the context of supplementation are not that well-researched. As it stands, MSM doesn’t offer any substantial cognitive benefits.
What is MSM?
As a type of organic sulfur, MSM naturally occurs in our body and plays an important role in maintaining tissue health, including joints and skin, helping to reduce inflammation. [1]
Related: MSM vs Glucosamine for Joints
You can obtain MSM naturally from foods like garlics and onions, but it can also be extracted from hard outer shells of crustaceans like crabs. MSM can even be synthesized in a lab.
Benefits of MSM Supplements
As we’ve seen early on, MSM doesn’t seem to have much benefit for brain health in the context of supplementation. But what can MSM help you with?
1. Supports Cartilage Healing and Strength
Sulfur in MSM is crucial for the formation of cartilage. MSM also promotes glutathione, which is your body’s key antioxidant that plays a role in fighting off disease, pain, and inflammation. [2]
2. Reduces Inflammation
The main way MSM is shown to reduce inflammation is by blocking the NF-kB protein that triggers a cascade of inflammatory reactions in your body. [3] This is why you’ll often see MSM in anti-inflammatory joint supplements.
3. Supports Long-Range Joint Function
As a type of sulfur, MSM is needed to make collagen, which helps to repair and strengthen your connective tissues, reducing wear and tear on your joints over time.
4. Improves Flexibility
Ultimately, by reducing inflammation and joint pain, MSM may help to increase your flexibility and range of motion.
5. Speeds Up Recovery After Exercise
Research suggests that MSM assists in healing and reduction of muscle inflammation after strenuous exercise, improving recovery times. [4]
Notes on MSM and Brain Health
Now let me dive a little more into the main topic of this article, which is MSM for brain health. The answer to the question of whether MSM is good for the brain might be a little disappointing.
- Yes, MSM plays a role in maintaining brain health to a degree, but there are no known benefits (significant ones, at least) of MSM supplementation for brain health.
If you’re looking for a nootropic, MSM is not among the first ones that come to mind. It doesn’t affect cognitive performance in a noteworthy way as far as current evidence goes.
On the bright side, it’s also safe and non-toxic as a supplement, with a minimal risk of side effects.
MSM Ending Notes
The optimal MSM dosage depends on the brand but it usually ranges between 500-3000mg per day, ideally with food. Some people might experience cramps from MSM taken on an empty stomach.
Further reading: Can You Take MSM and Turmeric Together?
References
- Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar 16;9(3):290. doi: 10.3390/nu9030290. PMID: 28300758; PMCID: PMC5372953.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/ - Dalle Carbonare L, Bertacco J, Marchetto G, Cheri S, Deiana M, Minoia A, Tiso N, Mottes M, Valenti MT. Methylsulfonylmethane enhances MSC chondrogenic commitment and promotes pre-osteoblasts formation. Stem Cell Res Ther. 2021 Jun 5;12(1):326. doi: 10.1186/s13287-021-02396-5. PMID: 34090529; PMCID: PMC8180127.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8180127/#:~:text=Methylsulfonylmethane%20(MSM)%20is%20a%20nutraceutical,shown%20to%20increase%20osteoblast%20differentiation. - Miller L, Thompson K, Pavlenco C, Mettu VS, Haverkamp H, Skaufel S, Basit A, Prasad B, Larsen J. The Effect of Daily Methylsulfonylmethane (MSM) Consumption on High-Density Lipoprotein Cholesterol in Healthy Overweight and Obese Adults: A Randomized Controlled Trial. Nutrients. 2021 Oct 15;13(10):3620. doi: 10.3390/nu13103620. PMID: 34684621; PMCID: PMC8540167.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540167/#:~:text=Methylsulfonylmethane%20(MSM)%20is%20a%20naturally,and%20diabetes%20following%20MSM%20treatment. - McFarlin, B.K.; Vingren, J.L.; Hill, D.W.; Bridgeman, E.A. MSM Supplementation Is Associated with Reduced Inflammation and Improved Innate Immune Response following In Vitro LPS-Stimulation in Humans after a Bout of Downhill Running. Muscles 2023, 2, 204-217. https://doi.org/10.3390/muscles2020015
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