Methylsulfonylmethane, better known as MSM, is a popular dietary supplement used to treat a variety of symptoms and conditions.

It is a sulfur-containing compound that occurs naturally in plants, animals, and humans. It can also be crafted in a lab to make supplements in powder or capsule form.

MSM is widely used in alternative medicine and by people looking to naturally relieve joint pain, reduce inflammation and boost the immune system.

In addition, research supports its use in treating a range of conditions from arthritis to rosacea.

Now here are 8 health benefits of MSM.

One of the most popular uses of MSM is to relieve joint or muscle pain.

It has been shown to be beneficial for people with joint degeneration, a common cause of pain in the knees, back, hands and hips.

Joint degeneration can affect your quality of life by limiting your movement and mobility.

Studies have shown that MSM significantly reduces inflammation in your body. It also prevents the breakdown of cartilage, a flexible tissue that protects the ends of your bones in joints (1).

A study of 100 people over the age of 50 found that treatment with a 1,200 mg MSM supplement for 12 weeks reduced pain, stiffness and swelling in the joints compared to a placebo ( 2 ) .

The group receiving the supplement also reported improved overall quality of life and less difficulty walking and standing up (2).

Another study on 32 people with back pain showed that taking an MSM-containing glucosamine-supplement significantly reduced lumbar stiffness and movement pain and greatly increased quality of life (3) .

The anti-inflammatory properties of MSM are well documented by scientific research.

MSM is thought to inhibit NF-kB, a protein complex involved in inflammatory responses in your body ( 4 ).

It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation (5).

In addition, MSM can increase levels of glutathione, a powerful antioxidant produced by your body.

For example, MSM supplementation significantly reduced inflammation in mice with gastric ulcers by inhibiting the release of inflammatory cytokines, including TNF and IL-6, and increasing glutathione levels (6).

Another study of 40 physically active men showed that taking 3 grams of MSM before vigorous exercise reduced the release of inflammatory cytokines and prevented immune cell overstress compared to a placebo (7 )

With exhausting exercise, muscle damage occurs and oxidative stress increases (8).

This causes athletes to experience muscle soreness and pain that can affect athletic performance and training.

MSM can naturally accelerate muscle recovery after intense exercise by reducing inflammation and oxidative stress.

A study of 18 men showed that a 10-day intake of 50 mg MSM powder per kg body weight significantly reduced exercise-induced muscle damage and antioxidant activity after a 14 km run (9 ).

It may also be beneficial for relieving pain after prolonged exercise.

In one study, 22 healthy women received three grams of MSM or a placebo per day three weeks before the half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group (10).

Another study found that athletes who took 3 grams of MSM daily for three weeks had lower IL-6 levels and less muscle pain after intense resistance work ( 11 ).

Arthritis is a common inflammatory condition that causes pain, stiffness, and limited range of motion in your joints.

Since MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medication to improve arthritis-related symptoms.

A study of 49 patients with knee osteoarthritis found that taking 3.4 grams of MSM daily for 12 weeks reduced pain and stiffness and improved physical function compared to a placebo ( 12 ) .

In addition, it may improve the effectiveness of other common supplements used to treat arthritis, such as glucosamine sulfate, chondroitin sulfate, and boswellic acid.

One study found that the combination of MSM with glucosamine and chondroitin was more effective than glucosamine and chondroitin alone at reducing pain and stiffness in people with knee osteoarthritis ( 13 ).

Another study showed that a daily supplement containing 5 grams of MSM and 7 grams of boswellic acid was more effective than glucosamine in reducing pain and improving function in people with knee osteoarthritis ( 14 ) .

In addition, the people who received MSM and boswellic acid were less dependent on anti-inflammatory drugs than the glucosamine group ( 14 )

Allergic rhinitis is an allergic reaction that causes symptoms such as watery eyes, sneezing, itching, runny nose and stuffy nose ( 15 ).

Frequent triggers of allergic rhinitis are animal dander, pollen and mold.

Following exposure to an allergen, many inflammatory substances such as prostaglandins and cytokines are released, leading to unpleasant symptoms.

Studies have shown that MSM can reduce the symptoms of allergic rhinitis.

It can reduce allergic reactions by reducing inflammation and inhibiting the release of cytokines and prostaglandins ( 16 ).

A study of 50 people with allergic rhinitis found that a dose of 2,600 mg MSM per day for 30 days reduced symptoms including itching, congestion, shortness of breath, sneezing and coughing (17).

In addition, the participants recorded a significant increase in energy up to day 14 ( 17 ).

Your immune system is a specialized network of tissues, cells, and organs that protects your body from illness and disease.

It can be weakened by stress, illness, poor diet, insufficient sleep or lack of exercise.

Sulphur compounds like MSM play an important role in the health of your immune system ( 18 ).

For example, MSM may be effective in reducing oxidative stress and inflammation, which can weaken immunity.Because it is effective at reducing anti-inflammatory substances such as IL-6 and TNF levels, MSM can reduce the strain on your immune system

It also plays a role in the production of glutathione, your body's main antioxidant. It can also help increase levels of this important compound.

Adequate glutathione levels are critical to the overall health and function of your immune system ( 19 ).

A test tube study showed that MSM effectively restored glutathione levels and reduced inflammatory markers in HIV protein-depleted mouse cells ( 20 ).

Keratin is a protein that functions as the main structural component in hair, skin and nails.

It contains high levels of the sulfur-containing amino acid cysteine. That is why burned hair has a characteristic smell of sulfur.

MSM may be beneficial for skin health by acting as a sulfur donor for keratin. This, in turn, can help strengthen this important protein.

MSM also helps reduce inflammation, which can damage skin cells and cause signs of premature aging such as wrinkles ( 21 ).

It may even reduce the symptoms of problematic skin conditions like rosacea, which can cause redness, irritation and inflammation of the skin.

One study showed that MSM, when applied to the skin, significantly improved redness, itching, inflammation, hydration and skin color in people with rosacea ( 22 ).

One of the newest areas of research involving MSM is investigating the effectiveness of cancer cells. Although research is limited, results so far are promising.

Several test tube studies have shown that MSM inhibits the growth of gastric, esophageal, liver, colon, skin and bladder cancer cells ( 23 , 24 , 25 , 26 , 27 ).

It appears to do this by damaging the DNA of the cancer cells and stimulating cancer cell death ( 28 ).

MSM also seems to prevent the spread of cancer cells, also called metastases ( 29 ).

A study in mice with liver cancer showed that mice injected with MSM had fewer tumors, smaller tumor size and less liver damage than those that did not receive the treatment ( 30 ).

Another study in mice showed that MSM inhibits the growth of human breast cancer cells ( 31 ).

While these results are encouraging, more research is needed to determine the safety and effectiveness of using MSM in cancer treatment.

MSM is considered safe and is generally well tolerated with minimal side effects.

Major regulatory bodies such as the FDA have given it the GRAS (Generally Recognized As Safe) designation.

Numerous toxicity studies have been conducted to evaluate the safety of MSM, and doses up to 4,845.6 mg per day (4.8 grams) appear to be safe (32).

However, some people experience mild reactions when they are sensitive to MSM, such as stomach upsets such as nausea, gas and diarrhea. Slight skin or eye irritation may also occur when applied to the skin ( 33 , 34 ).

In addition, there are concerns about mixing MSM with alcohol, since other sulfur-containing drugs can cause side effects when mixed with alcoholic beverages ( 35 ).

However, no studies have examined this potentially problematic combination to date.

MSM is a popular supplement with a variety of uses.

Research has shown that it can help reduce joint pain, lower inflammation, improve skin health, reduce allergy symptoms and speed up recovery after exercise.

In addition, some evidence suggests that MSM may boost the immune system and have anti-cancer properties.

MSM appears to be safe and studies report minimal side effects.

While the current evidence on MSM is promising, more research is needed to understand all of the potential benefits as well as possible side effects.