{"id":28363,"date":"2022-01-19T21:31:27","date_gmt":"2022-01-19T21:31:27","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=28363"},"modified":"2023-01-06T01:32:50","modified_gmt":"2023-01-06T01:32:50","slug":"msm-benefits","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/msm-benefits\/","title":{"rendered":"MSM Is the Multitasking Ingredient Your Body Is Missing for Skin Clarity, Muscle Recovery, and Immunity"},"content":{"rendered":"

Looking to give your daily routine a boost? Consider adding a supplement that contains MSM, a naturally occurring compound that can improve your overall health. Gaby Vaca-Flores, RDN, HUM\u2019s educational specialist<\/a>, shares all of the best MSM benefits.<\/em><\/p>\n\n\n

There\u2019s a short list of natural ingredients that can \u201cdo it all.\u201d Ginger<\/a>, for example, is a widely-known superfood that boasts some serious health benefits\u2014from improving digestion<\/a> to supporting cognitive health to fighting inflammation<\/a>. But there\u2019s another ingredient that\u2019s less popular and also has several health benefits: methylsulfonylmethane (also known as MSM). It\u2019s\u00a0a sulfur-based compound that’s vastly underrated in the health space. Found in some of your favorite fruits and veggies, this ingredient can help boost your immune system<\/a>, clear up your skin<\/a>, and more. Interested in adding this superstar ingredient to your daily routine? Keep reading to learn all about MSM\u2019s benefits and how you can up your intake through food and supplementation.\u00a0<\/p>\n\n\n

What is MSM?<\/strong><\/h2>\n\n\n

Methylsulfonylmethane, or MSM, is a naturally occurring sulfur compound found in plants, animals, and humans. It also naturally occurs in certain fruits, vegetables, and grain crops. Additionally, some dietary supplements<\/a> feature lab-made MSM, to address a variety of wellness concerns.\u00a0<\/p>\n\n\n\n

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Health Benefits of MSM<\/strong><\/h2>\n\n\n\n
\"msm<\/figure>\n\n\n

So, what makes this compound special? From your body\u2019s defense system to skin appearance to muscle recovery, MSM boasts quite an array of science-backed benefits. \u00a0 The most notable benefits of MSM include:\u00a0<\/p>\n\n\n

Improves Skin Appearance<\/strong><\/h3>\n\n\n

Want to give your complexion a boost? Incorporate MSM into your diet. Several studies have cited that one of MSM\u2019s benefits is its potential to improve both skin quality and texture.\u00a0<\/p>\n\n\n

MSM exerts itself as a sulfur donor. It delivers skincare benefits by donating sulfur to keratin, a protein<\/a> of the skin. Additionally, MSM helps regulate the expression of the primary genes related to skin health. Further, MSM\u2019s antioxidant capacity can contribute to its ability to protect the skin against early aging caused by free radicals.\u00a0<\/p>\n\n\n

One double-blind study<\/a> reports that people who supplemented 3 g of MSM daily over the course of 16 weeks saw significant improvement in skin firmness, crow\u2019s feet, tone, and texture compared to the placebo.\u00a0\u00a0<\/p>\n\n\n

On a similar note, its relationship with keratin has led researchers to speculate about MSM benefits for hair (more specifically, hair growth<\/a>). One study<\/a> has demonstrated that applying MSM topically may have a positive effect on hair growth when combined with magnesium ascorbyl phosphate (MAP). However, the study found that results are largely dose-dependent. Ultimately, the evidence linking MSM for hair growth is limited and more research is needed at this time.\u00a0<\/p>\n\n\n

HUM Nutrition\u2019s Daily Cleanse<\/a> helps add some MSM to your diet, plus, it contains several other detoxifiers to help clear and strengthen your skin from the inside out. You\u2019ll also want to incorporate other sources of MSM into your diet (read on to learn what foods contain MSM.)<\/p>\n\n\n

Relieves Joint Discomfort\u00a0<\/strong><\/h3>\n\n\n

MSM is also notable for its ability to improve joint aches that can result from stiffness and swelling. Joint aches can be extremely uncomfortable and can take a toll on your quality of life. Fortunately, MSM can help improve joint health by preserving cartilage.\u00a0<\/p>\n\n\n

Cartilage is a connective tissue that helps cushion and coat the bones in our joints. It allows for fluid movement, flexibility, and protection. However, the gradual breakdown of joint cartilage can lead to serious discomfort and decreased mobility.\u00a0<\/p>\n\n\n

Several \u00a0in vitro studies<\/a> have observed MSM to preserve joint cartilage through its ability to protect the chondrocytes, the cells that help form cartilage, and by inhibiting the activation of harmful proteins<\/a>.<\/p>\n\n\n

Moreover, a randomized, double-blind study<\/a> with 100 participants who supplemented 1,200 mg of MSM daily for 12 weeks experienced less joint pain, stiffness, and swelling compared to the placebo group.\u00a0<\/p>\n\n\n

Helps with Muscle Recovery<\/strong><\/h3>\n\n\n

Good news for gym-goers everywhere: This sulfur compound may just be the perfect addition to your workout routine. Soreness is the body\u2019s response to microtrauma<\/a> (or oxidative stress) that occurs within the muscles and connective tissue following strenuous exercise or other prolonged physical activities.<\/p>\n\n\n

As previously mentioned, MSM is regarded as a sulfur donor to connective tissue, meaning it can help strengthen your muscle fibers. Since MSM also exerts itself as an antioxidant, it can address the oxidative stress that occurs after exercise.\u00a0 As a result, it has the potential to protect against sore muscles.\u00a0<\/p>\n\n\n

In fact, a double-blind study<\/a> found that participants who supplemented 50 mg\/kg of MSM for 10 days saw significant decreases in muscle damage.\u00a0<\/p>\n\n\n

Additionally, some studies<\/a> have observed that participants treated with MSM prior to either resistance<\/a> or endurance exercises<\/a>, experienced reduced muscle soreness.\u00a0<\/p>\n\n\n

Some research hints that MSM may also help improve range of motion after exercise-related muscle damage. However, the data is not conclusive.\u00a0<\/p>\n\n\n

Eases Seasonal Allergies\u00a0<\/strong><\/h3>\n\n\n

Among its benefits, MSM also has the potential to reduce seasonal allergies<\/a>, a condition that more than 23 million Americans deal with annually, according to the CDC<\/a>.\u00a0\u00a0<\/p>\n\n\n

Seasonal allergies are the body\u2019s response to a number of environmental variables such as pollen, mold, and animal dander. Consequently, the body reacts by releasing cytokines and prostaglandins, which can cause watery eyes, sneezing, congestion, and other uncomfortable symptoms.\u00a0<\/p>\n\n\n

An evaluation<\/a> of 50 participants who took 2,500 mg of MSM daily for 30 days found a reduction in common signs of seasonal allergies. However, the study excludes pollen counts and a symptom survey, so researchers redid it a year later, and the updated evaluation<\/a> had similar results.\u00a0<\/p>\n\n\n

Gives Defense Systems a Boost\u00a0<\/strong><\/h3>\n\n\n

A strong immune system<\/a> is one of the most important pillars of health. Many physiological and environmental factors (anything from bacteria to stress) can take a toll on the immune system.\u00a0<\/p>\n\n\n

But MSM can help give your defenses a boost<\/a>. It plays a key role in supporting the body\u2019s innate immune response. MSM helps the body defend itself through creating the antioxidant glutathione<\/a>. As a result, it helps minimize the effects of oxidative stress that can occur when we’re feeling under the weather.\u00a0<\/p>\n\n\n

Foods High in MSM<\/strong><\/h2>\n\n\n\n
\"msm<\/figure>\n\n\n

One way to add MSM into your routine is by consuming it through food. In fact, it\u2019s likely that you\u2019re already eating foods that contain this compound because it\u2019s so widely accessible. One thing to note: It\u2019s important to eat foods that are high in MSM in their whole or minimally processed form. Cooking or processing these foods can diminish the naturally occurring MSM.\u00a0<\/p>\n\n\n

Try these MSM-containing foods in their whole form:\u00a0<\/p>\n\n\n\n