MSM (organic sulphur) – role in the body, joints, skin, hair

MSM (methylsulfonylmethane) is a natural organic sulphur compound found in many food products and human tissues. Find out about its chemical profile, its history of use in supplementation, the current state of scientific research regarding its effects on joints, skin and hair, and why communication about MSM requires careful scientific framing, despite popular marketing narratives.

MSM (methylsulfonylmethane, also known as dimethylsulphone DMSO2) is a natural organic form of sulphur, present in small quantities in many food products – milk, coffee, tea, fresh cruciferous vegetables and eggs. Sulphur, as an element, is one of the fundamental biochemical components of the human body – present in amino acids (cysteine, methionine), in the structure of keratin (the main protein of hair, nails and the epidermis) and collagen (the main protein of connective tissue), in glutathione (a key intracellular antioxidant) and in many enzymes. Despite this fundamental role of sulphur in the body’s biochemistry and despite the growing popularity of MSM in supplementation over recent decades, the European Food Safety Authority has not yet approved any specific health claims regarding MSM. All applications submitted for claims in the areas of ‘joint support’, ‘skin health’ and ‘effects on hair’ have been rejected due to insufficient quality of evidence meeting European regulatory standards. In our communication about MSM, we therefore focus on its chemical description, traditional uses and research findings, whilst exercising appropriate caution. This guide will help to organise this information.

What is MSM – chemical profile of the compound

MSM (methylsulfonylmethane) is an organic sulphur compound with the chemical formula (CH₃)₂SO₂. From a chemical perspective, it is a natural biological metabolite, present in both plants and animal organisms, including humans. Its chemical structure makes it a substance that is:

Highly soluble in water – which distinguishes it from many other sulphur compounds, such as inorganic sulphates. Its good solubility influences its absorption profile from the gastrointestinal tract.

Thermally and chemically stable – MSM does not decompose under typical storage conditions or during digestion. This stability explains its good bioavailability.

Odourless and tasteless – unlike other sulphur compounds (e.g. those found in garlic or onions), MSM is virtually odourless and tasteless. This makes it a convenient ingredient in supplements.

A source of sulphur for the body – this is a key feature of MSM. Once absorbed from the gastrointestinal tract, MSM provides sulphur that can be used in the synthesis of sulphur-containing amino acids (cysteine, methionine), keratin, collagen and other sulphur-containing biochemical structures.

MSM also occurs naturally in the human body – it is a product of the metabolic conversion of dimethyl sulfoxide (DMSO) and other sulphur compounds present in the diet.

The role of sulphur in the human body

This is an area where we can speak reliably and without regulatory restrictions – the role of sulphur as a biochemical element is well documented in the physiological literature and does not require EFSA statements to be discussed safely.

Sulphur in amino acids – two of the 20 essential amino acids that make up proteins contain sulphur: cysteine and methionine. Cysteine is an amino acid essential for the synthesis of glutathione (the most important intracellular antioxidant), keratin and many enzymes. Methionine is an ‘essential’ amino acid – it must be obtained from the diet, as it is not synthesised by the body.

Sulphur in keratin – keratin is the main structural protein of hair, nails, the epidermis and certain other tissues. The high content of cysteine (and its dimeric form, cystine) in keratin is responsible for its characteristic mechanical strength. Disulphide bridges between cystine molecules form ‘bonds’ between the protein chains of keratin – these determine the strength of hair and nails.

Sulphur in collagen – collagen is the main protein of connective tissue (skin, bones, cartilage, ligaments, tendons). Although collagen contains less sulphur than keratin, sulphur groups are present in its structure and play a role in the proper formation of the triple-helix structure of collagen molecules.

Sulphur in glutathione – a tripeptide composed of three amino acids (glutamic acid, cysteine, glycine). Glutathione is one of the most important intracellular antioxidants, crucial in detoxification processes.

Sulphur in enzymes – many enzymes contain sulphur groups essential for their catalytic activity. Without organic sulphur, the body cannot properly synthesise these proteins.

The body’s natural requirement for sulphur is met primarily by dietary proteins – sulphur-containing amino acids (cysteine, methionine) are found in meat, fish, eggs, dairy products, certain pulses and nuts. Plant sources of sulphur also include cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts), allium vegetables (garlic, onions, leeks, chives) and certain other plants.

The state of research on MSM – what we know, what we don’t know

Research into MSM has been ongoing for several decades, mainly in the United States and Asia. The number of publications in scientific databases amounts to several hundred, including clinical trials on humans. Despite this body of work , the EFSA has not yet approved any specific health claims regarding MSM – applications submitted in the areas of joints, skin and hair have been rejected due to insufficient quality, clarity or reproducibility of the research results in relation to the rigorous European criteria.

This is a paradox worth understanding: MSM is a relatively well-researched supplement, but the data is too mixed and preliminary to approve specific claims in the EU. This does not mean that MSM ‘does not work’ – it means that the available data have not met EFSA’s high criteria regarding the strength of evidence. An informed consumer should:

- Critically evaluate marketing claims - promises of “joint support”, “cartilage regeneration”, “pain relief”, “improved skin elasticity” and “stopping hair loss” are, in the case of MSM , illegal and indicate a manufacturer who is either unaware of the regulations or deliberately flouting them.

- He accepted the research framing – “traditionally used”, “research indicates”, “potentially”, “promising data” are cautious, informed formulations.

- He chose MSM for its value as a traditional supplement and the potential of promising research, not for promises of specific therapeutic effects.

- For specific ailments, he consulted a specialist – a rheumatologist for joint pain, a dermatologist for skin problems, and a trichologist or dermatologist for excessive hair loss. MSM is not a substitute for medical treatment.

MSM in the context of joints – what can we really say

“Joint support” is the most common marketing narrative surrounding MSM – and, at the same time, the area in which the EFSA has rejected all submitted claims. What can we say with certainty?

Tradition of supplementation: MSM is traditionally found in preparations aimed at adults, often in combination with glucosamine, chondroitin and collagen. It has been used for several decades in modern supplementation.

Potential mechanism: organic sulphur is a structural component of connective tissue (collagen, glycosaminoglycans in cartilage). A theoretical biochemical rationale exists, but it has not been sufficiently substantiated for EFSA’s purposes.

Status of clinical trials: some clinical trials suggest a slight beneficial effect of MSM (alone or in combination with glucosamine) on the comfort and mobility of adults looking to maintain their physical fitness. However, the results are mixed; some studies have not shown any significant effects, and meta-analyses rate the quality of the evidence as moderate.

What to consider as an alternative: EFSA has approved a health claim for vitamin C, stating that it “contributes to normal collagen formation for the normal function of cartilage”. This is a specific, scientifically verified function in the context of joints – vitamin C is an essential cofactor in collagen synthesis. Combining deliberate supplementation with vitamin C (and other ingredients with approved health claims – calcium, vitamin D and magnesium for bones) with the possible addition of MSM as a traditional ingredient is a sensible, informed routine.

[products:msm-organic-sulphur-1000-mg-120-capsules, natural-fish-collagen-350-g, vitamin-c-from-wild-rose-1000-mg-60-capsules, zinc-15-mg-selenium-200-mcg-120-capsules]

MSM and skin health – a scientific perspective

“Skin support” is the second popular marketing area for MSM – also without any approved EFSA claims. What can we say with certainty?

Biochemical mechanism: organic sulphur is present in the structure of keratin (the main protein of the epidermis) and in collagen (the main protein of the dermis). From a biochemical point of view, an adequate supply of sulphur may support the normal synthesis of these proteins.

Tradition: MSM is traditionally found in formulations aimed at people looking after their skin’s condition, most often in combination with other ingredients (collagen, vitamin C, biotin, zinc).

Points to consider regarding scientifically validated claims:

- Vitamin C “contributes to the normal formation of collagen for the normal functioning of the skin”

- Vitamin A “contributes to the maintenance of normal skin”

- Biotin (vitamin B7) “contributes to the maintenance of normal skin”

- Niacin (vitamin B3) “contributes to the maintenance of normal skin”

- Zinc “contributes to the maintenance of normal skin”

- Copper “contributes to normal skin pigmentation”

- Riboflavin (vitamin B2) “contributes to the maintenance of normal skin”

This is a comprehensive set of EFSA health claims relating to the skin – a well-informed skincare routine from within should be based primarily on these ingredients with scientifically verified functions. MSM can be a traditional supplement, not the cornerstone of the strategy.

MSM and hair health

“Hair support” is the third popular marketing area for MSM – again without any approved EFSA claims. We can say:

Biochemical mechanism: hair keratin contains a high proportion of cysteine (a sulphur-containing amino acid), and the disulphide bonds between keratin chains give hair its characteristic strength. From a biochemical perspective, sulphur is therefore structurally essential for hair.

Points to consider regarding scientifically validated claims:

- Zinc “contributes to the maintenance of normal hair”

- Selenium “contributes to the maintenance of normal hair”

- Biotin (vitamin B7) “contributes to the maintenance of normal hair”

- Copper “contributes to normal hair pigmentation”

These are key ingredients for a conscious routine of caring for the condition of your hair from within. MSM, as a traditional source of sulphur, can be a supplement but should not form the basis of your strategy – in cases of excessive hair loss, consulting a dermatologist or trichologist (a hair specialist) is a priority, as the causes can be varied (hormonal imbalances, iron deficiency, thyroid disorders, stress, scalp infections).

[tip: Optimal support for the health of joints, skin and hair does not come from a single supplement, but from a comprehensive approach. The scientific basis lies in ingredients with approved EFSA claims – vitamin C, vitamin D3, zinc, selenium, biotin, copper, niacin – supplemented by a balanced diet rich in protein (a source of sulphur-containing amino acids), cruciferous vegetables (natural sources of organic sulphur), fresh fruit and wholegrains. MSM, as a traditional source of sulphur, can serve as a traditional supplement – not as the foundation.]

Natural sources of organic sulphur in the diet

Before reaching for an MSM supplement, it is worth remembering that organic sulphur is naturally present in many foods – and is traditionally obtained through a well-balanced diet.

Animal sources:

- Beef, poultry and fish – contain sulphur-containing amino acids (cysteine, methionine)

- Eggs – one of the most concentrated natural sources of sulphur-containing amino acids

- Milk and dairy products

- Seafood

Plant-based sources:

- Cruciferous vegetables – broccoli, cauliflower, cabbage (fresh and sauerkraut), Brussels sprouts, kale, cress, radishes. Cruciferous vegetables contain glucosinolates – sulphur compounds characteristic of this family

- Allium vegetables – garlic, onion, leek, chives, shallot. Rich in organic sulphur compounds (allicin, allyl sulphides)

- Wholemeal cereal products

- Nuts (especially Brazil nuts and walnuts) and seeds (sunflower and pumpkin seeds)

- Pulses – especially chickpeas and beans

A balanced diet that regularly includes cruciferous vegetables (3–5 portions a week), allium vegetables (daily), eggs (several times a week), meat or fish, and wholegrain products usually meets the body’s natural sulphur requirements. MSM supplementation may be considered as a complement to a healthy lifestyle – but it cannot replace the foundation provided by diet.

MSM dosage and practical tips

Standard doses of MSM in supplementation are 1000–3,000 mg per day, usually divided into 2–3 doses. Some clinical trials have used higher doses (up to 6,000 mg per day), but these are not recommended for long-term, standalone supplementation.

Time of day: MSM is well tolerated regardless of the time of day. Divided doses (e.g. morning and evening) are often chosen by informed consumers as they help maintain a steady supply of sulphur in the body throughout the day.

With or without food: MSM is relatively gentle on the stomach and can be taken with or between meals. Some people prefer to take it with a light meal for better tolerance.

Synergistic combinations: MSM combines well with vitamin C (which plays a role in collagen synthesis), collagen (as a traditional pairing in formulations to support connective tissue) and B vitamins. You’ll find the full range of supplements for a mindful routine in the categories Extracts and All supplements.

Duration of supplementation: traditionally, MSM is taken regularly for a minimum of 2–3 months – the effects (if they occur) are usually gradual, not immediate. This is in line with the biological nature of connective tissue regeneration and skin/hair cell renewal. Find out more in the articles how to read a dietary supplement label and about collagen.

[note: Vitaler’s offers MSM (Organic Sulphur) 1000 mg in convenient capsules – a pure formula free from artificial colourings, preservatives or unnecessary fillers, in an elegant glass jar. The choice for informed consumers who are aware of the research status of MSM and regard it as a supplement to a mindful routine based on the foundations of approved EFSA statements.]

Safety and key situations requiring caution

[warning: MSM is generally well tolerated by adults at typical supplement doses; however, supplementation requires consultation with a doctor in the following situations: pregnancy and breastfeeding – insufficient safety data available; under the age of 18 – only after consultation with a paediatrician; taking anticoagulants (warfarin, NOACs) – potential interactions may occur; planned surgical or dental procedures – consider discontinuing supplementation at least 2 weeks before the procedure; sulphur allergy (rare, but reported); liver or kidney disease – these conditions require an individual assessment of dosage. Chronic joint pain, morning stiffness and joint swelling require consultation with a rheumatologist; DO NOT self-medicate – these symptoms may indicate conditions requiring specialist diagnosis and treatment (osteoarthritis, rheumatoid arthritis, gout, autoimmune diseases). Excessive hair loss, alopecia areata and marked changes in skin condition require consultation with a dermatologist or trichologist – the causes may be varied and require specific diagnosis.]

FAQ – frequently asked questions about MSM

Does MSM really help with joint problems?

This question requires an honest answer. The EFSA has not approved any health claims regarding the effect of MSM on joints – all submitted applications have been rejected due to insufficient evidence. Some clinical studies suggest a slight beneficial effect of MSM on functional comfort, but the results are mixed. An informed consumer should treat MSM as a traditional dietary supplement – based on promising, though still preliminary, research – rather than as scientifically proven ‘joint support’. For specific joint conditions, consultation with a rheumatologist should be the priority, not supplementation.

Does MSM have any side effects?

MSM is generally well tolerated at typical supplement doses. In rare cases, mild gastrointestinal symptoms (nausea, diarrhoea, bloating), headaches and fatigue may occur – these usually subside when the dose is reduced or supplementation is stopped. Allergic reactions are very rarely reported. For long-term supplementation with very high doses (above 4–6 g per day), it is recommended to consult a doctor.

Can MSM be combined with collagen and vitamin C?

This is a classic, traditional combination in supplementation – MSM (a sulphur donor), collagen (connective tissue building peptides) and vitamin C (an EFSA-approved ingredient essential for collagen synthesis). The three ingredients are compatible and are often combined in formulations aimed at adults. Vitamin C has an EFSA-approved claim regarding its role in the normal formation of collagen – this provides a strong scientific basis for this combination. Collagen and MSM are underpinned by a tradition of supplementation and promising research.

How long do you need to take MSM to assess the effects

The traditional approach is a minimum of 2–3 months of regular supplementation – the processes of connective tissue regeneration, collagen synthesis, skin cell renewal and hair growth are gradual and take time. A one-off or short-term use of MSM for a few days will not provide a basis for assessment. Informed MSM supplementation involves cyclical use – 2–3 months of supplementation, followed by a break of several weeks.

Summary: MSM (methylsulfonylmethane) is a natural organic sulphur compound, a source of sulphur for the body and a traditional supplement ingredient for the past few decades. As an element, sulphur plays fundamental roles in the body’s biochemistry – it is a component of amino acids (cysteine, methionine), keratin (hair, nails, skin), collagen (connective tissue), glutathione (the main intracellular antioxidant) and many enzymes. Despite sulphur’s fundamental role in physiology and despite decades of research into MSM, the EFSA has not authorised any specific health claims regarding MSM. The informed consumer accepts this status and evaluates MSM supplements on the basis of their traditional use, the quality of the formulation and the manufacturer’s transparency – not on the basis of marketing promises of ‘joint support’, ‘skin regeneration’ or ‘stopping hair loss’. A comprehensive, informed routine for looking after joints, skin and hair is based on ingredients with EFSA-approved health claims – vitamin C (collagen), vitamin D, calcium, magnesium (bones), zinc, selenium, biotin, niacin, and copper (skin, hair, nails) – supplemented by a balanced diet rich in sulphur-containing amino acids, cruciferous vegetables and allium vegetables. MSM can be a valuable traditional supplement – but not the cornerstone of the strategy. Any specific health issues (chronic joint pain, excessive hair loss, significant changes in skin condition) require consultation with an appropriate specialist – a rheumatologist, dermatologist or trichologist – rather than self-medication with supplements.