MSM Dosage per Day: How Much to Take?

Have you heard the buzz about MSM and its incredible wellness benefits? It’s certainly a powerhouse in the world of health supplements, but what is it, what are its benefits and how much should you be taking each day?

To answer the first question, MSM stands for methylsulfonylmethane, a long name for a sulfur compound that’s naturally found in many common foods.

While it’s possible to get MSM from your diet, many cooking methods deplete the micronutrient from food,¹ so finding a quality MSM supplement is a good way to benefit from its support for healthy aging along with skin and joint wellness. Let’s look deeper into what MSM can do for you.

What MSM is Good For (And Why You Might Want to Try It)

MSM for Joints That Move Like They Used To

MSM supplementation is associated with improved joint mobility and comfort, a benefit that becomes increasingly important over time. This joint health benefit is linked to MSM’s positive effects on discomfort related to physical exertion and to its antioxidant properties.¹ MSM has also been shown in studies to promote the preservation of cartilage tissues in the joints (for better comfort) and to improve overall mobility.¹ One study in Japan noted a particular benefit to those who experience joint discomfort in the knees.²

In some cases. MSM’s joint health benefits are enhanced by combining it with other supplements, such as glucosamine and chondroitin.

MSM for Skin That Feels Calm and Glows

Oral supplementation of MSM has been shown in clinical studies to provide significant support for firmer, more youthful looking skin, particularly as a result of better hydration and antioxidant defense.³ There is also evidence to suggest that MSM can work synergistically with collagen (either supplemental or endogenous) to enhance elasticity and vitality in skin tissues.⁴

MSM for Muscle Support and Faster Recovery After Workouts

For those who enjoy physical activities like walking, jogging, working out or even playing sports, MSM may be an excellent choice. Research has linked MSM to improved antioxidant defense after physical exertion and to enhanced muscle comfort and repair.⁵

MSM for Keeping Your Immune System Strong

As a sulfur compound, MSM also offers immune health benefits in a couple of ways. Firstly, by offering potent antioxidant defense to support immune function.¹ Secondly, by supporting the health and vitality of immune cells even in the event of inflammation after intense physical exertion or times of stress.⁶ By supporting a modulated immune system response and calming exertion-induced inflammation, MSM holds the potential to help the body respond in a healthy way to stressful situations.

How Much MSM Should You Take Per Day?

As with many supplements, there isn’t a precise “one size fits all” dosage when it comes to MSM. This compound is considered generally safe for most adults, and research indicates that many people can tolerate up to 4 g per day,¹although this amount may vary depending on personal health needs. It’s generally recommended to begin with a lower dose and work your way from there, keeping in mind that MSM may need to be taken for some weeks before results are felt. Swanson’s MSM offers 1,000 mg capsules that can be taken up to five times per day, depending on intended benefit. For your own best results, be sure to consult with your doctor before adding to or changing your supplement regimen.

Daily MSM Dosage by Goal

To find the right daily dosage of MSM for the specific benefits you want, consider these research findings:

• Joint Health—our Swanson MSM provides joint support at a daily dose of 3g to 5g. This is in line with research that demonstrated a positive effect from MSM on joint comfort and mobility at a daily dosage of approximately 3.5 g.⁷ In a combined formula with glucosamine, the synergistic effect of the two means taking less may still provide the same benefits for closer to 1,600 mg per day.
• Skin Health—consider applying an MSM cream to the skin twice a day. A randomized, placebo-controlled study conducted on MSM for skin health involved participants taking 3 g per day. Participants were women between the ages of 35-59. Skin improvements were expertly assessed at eight and 16 weeks, revealing statistically significant improvements in skin tone, firmness and signs of aging.³
• Immune health—Clinical data indicates the heavy exertion athletes endure may cause challenges to immune health while simultaneously increasing stress hormones like epinephrine and cortisol.⁹ Research suggests 3 g of MSM per day might help modulate immune system response⁸ related to exercise-induced stress on the body and thus may support overall healthy immune function.
• Antioxidant Support—Two placebo-controlled studies focusing on the antioxidant benefits of MSM used an intake based on body weight, followed by strenuous exercise to measure oxidative stress. MSM was consumed at a ratio of 50 mg per kg of body weight (for a 175 lb person that’s about 4 g). The results suggested MSM may help support muscles during strenuous activities due to its antioxidant defense.¹⁰ Another study supplemented healthy, untrained young men with MSM at 100 mg per kg of body weight just before running on a treadmill for 45 minutes. Researchers found comparable results to earlier studies demonstrating the antioxidant support of MSM. The results suggest that supplementing with just a single dose of MSM in this way may help combat exercise-induced oxidative stress.¹¹
• Muscle Recovery—A study provided healthy, physically active adult males with 3 g of MSM per day for 28 days to measure the benefits for muscles after prolonged exercise. The results of the study indicated positive support for exercise recovery.⁶ Another study provided “moderately exercised” men with 3 g of MSM per day for 14 days. Researchers in this study also noted a significant, positive impact post-exercise in the areas of reduced discomfort, mobility of knee joints and recovery speed.¹²

MSM Powder vs. Capsules: What’s the Difference?

MSM supplements are available in a variety of forms, such as capsules (including Swanson’s vegan capsules) or powder. Each form offers its own benefits. Capsules are convenient and can be taken in specific doses (usually about 500 mg to 1,000 mg per capsule). Powders offer more flexible dosing and are great for adding to recipes or even smoothies. With variety like this, you can choose what fits your lifestyle best.

When Should You Take MSM?

Some people find taking MSM first thing in the morning with a glass of water works best, while others prefer to take it before bed or with a meal. Still others take it mid-afternoon before exercising. It all comes down to what works best for you and how your body responds.

How Long Does MSM Take to Work?

How long it takes MSM supplements to begin working in the body is a common question, but the truth is that the answer depends on the person! Some may notice benefits after a couple of weeks, while others may wait a few months before noticeable changes. The key is to be patient and remain consistent with your supplementation. MSM may work differently for different people, so your own experience may vary from another’s.

Can You Take Too Much MSM?

MSM is considered a generally safe supplement with very few side effects seen only rarely.¹ If taken according to bottle instructions or as directed by a doctor, you shouldn’t need to worry about taking too much MSM. If you experience stomach discomfort or other concerns after beginning an MSM regimen, simply stop taking it and speak with a healthcare professional.

Our Favorite MSM Products and How to Use Them

Here are some of the best MSM supplements to consider adding to your routine:

• Swanson MSM—delivering 1,000 mg for joint comfort and mobility
• Swanson MSM Powder—unflavored and ready to mix into recipes or smoothies for healthier skin and joints
• Swanson Glucosamine & MSM—a combined joint health supplement featuring shellfish-free glucosamine
• Swanson MSM Cream—packed with nutrients for radiant skin

A Small Thing That Can Make a Big Difference

MSM is perhaps a small piece in the overall puzzle of wellness, but it can make a big difference, especially in the health of your skin and joints! Consider one of the forms available for this potent compound and see what MSM can do for you.

You be well, now.

Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

About Amy Sunderman, MS, RD

Amy is a registered dietitian, nutritionist and author with more than 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.

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