Supplements
MSM (methylsulfonylmethane) is an organosulfur compound with small randomized trials supporting modest improvements in knee osteoarthritis pain and reduced muscle soreness after exercise. Effective doses are large — 3 to 6 grams daily — which is why powder often makes more sense than capsules. Our top pick is NOW Supplements MSM 1,000 mg.
How We Picked
Dose practicality drove our picks. Trials used 3 to 6 grams per day, which is six or more 1,000 mg capsules, so we included both a high-quality capsule and a powder for people who would rather use a scoop. We looked for products that specify distillation or purity method, since MSM quality varies by production process.
A. NOW Supplements MSM 1,000 mg — Best Overall
NOW Supplements MSM 1,000 mg
NOW Foods
- 1,000 mg MSM per capsule
- Brand runs its own analytical laboratory
- Simple single-ingredient formula
- Easy to scale to a 3–6 g daily dose
- Non-GMO and widely available
Why we picked it: NOW's in-house testing programme is one of the more credible in the industry, and MSM is an ingredient where purity depends heavily on production method. A plain 1,000 mg capsule makes it straightforward to build to the studied dose.
B. Kala Health MSMPure MSM Powder — Best Powder
Kala Health MSMPure MSM Powder
Kala Health
- Distilled rather than crystallized MSM
- Powder form for gram-scale dosing
- Dissolves in water or juice
- Made in the United States
- No excipients or capsule fillers
Why we picked it: Distillation is generally regarded as the cleaner purification method for MSM. More importantly, powder is the practical way to take 4 to 6 grams a day without swallowing half a dozen capsules. It has a slightly bitter taste that mixes away in juice.
C. Horbaach MSM 1,000 mg — Best Value
Horbaach MSM 1,000 mg
Horbaach
- 1,000 mg per capsule
- 250 capsules per bottle
- Gluten-free and non-GMO
- Laboratory tested
- Low cost per capsule
Why we picked it: MSM trials ran for 12 weeks or longer, and at 3 grams a day a 250-count bottle covers roughly three months at a sensible price. If you are committing to a proper trial period, bottle size is the practical consideration.
What MSM Is
Methylsulfonylmethane is an organosulfur compound found in small amounts in some plants and in trace quantities in various foods. It is closely related to DMSO, a solvent studied for pain, and it is a source of bioavailable sulfur — an element used in building connective tissue proteins and in glutathione, the body's main endogenous antioxidant. Most supplemental MSM is manufactured synthetically; the resulting molecule is identical to the naturally occurring one.
The Joint Evidence
Several small randomized trials have tested MSM in knee osteoarthritis, generally at 3 to 6 grams per day for 12 weeks. Results have been broadly positive but modest: reductions in pain and improvements in physical function scores, without meaningful change in stiffness in some studies. A systematic review concluded that MSM produced statistically significant improvements but that the trials were small, short, and of variable quality, so confident conclusions are not yet possible. That is a fair summary — MSM looks helpful for some people, at a modest magnitude, with an unusually clean safety profile.
The Exercise Recovery Evidence
A second research strand tested MSM around exercise. Small studies in runners and resistance-trained participants reported reductions in muscle soreness and markers of muscle damage after strenuous exercise, at doses of 3 grams per day and above. As with the joint research, the trials are small. The mechanism proposed is reduced oxidative stress and inflammatory signalling, consistent with MSM's role as a sulfur donor for glutathione synthesis.
Dose and Timing
Effective doses in trials were 3 to 6 grams per day, often split into two servings. That is a large amount by supplement standards and is the reason powder is popular. Start at around 1 to 2 grams and build up over a week, because higher starting doses more often cause digestive upset. Benefits in joint trials emerged over 4 to 12 weeks, so give it time. There is no evidence supporting doses above 6 grams for general use.
Safety and Combinations
MSM is well tolerated. Reported side effects are mild and mostly digestive — nausea, bloating, loose stools — along with occasional headache, and they tend to appear at higher doses or with rapid escalation. It is commonly combined with glucosamine and chondroitin, and some trials of the combination reported greater benefit than either alone, though the evidence for combinations is not strong. If you take blood thinners, discuss MSM with your doctor. For related options see our guides to glucosamine supplements and supplements for joint pain.
Frequently Asked Questions
What does MSM do for joints?
MSM is a source of bioavailable sulfur used in connective tissue proteins and in glutathione synthesis. Small randomized trials in knee osteoarthritis, at 3 to 6 grams daily for 12 weeks, reported modest reductions in pain and improvements in physical function. A systematic review found the improvements statistically significant but the trials small and of variable quality.
How much MSM should I take?
Trials used 3 to 6 grams per day, often split into two servings. Start at 1 to 2 grams and build up over about a week to reduce the chance of digestive upset. Benefits in joint studies emerged over 4 to 12 weeks. There is no evidence supporting more than 6 grams daily for general use.
Should I buy MSM powder or capsules?
It depends on your dose. At 3 grams a day you would need three 1,000 mg capsules; at 6 grams, six. Powder is far more practical at the higher end and much cheaper per gram, though it tastes slightly bitter. Capsules are more convenient if you are taking 1 to 3 grams.
Does MSM help with muscle soreness?
Small studies in runners and resistance-trained participants found reduced muscle soreness and lower markers of muscle damage after strenuous exercise, at doses of 3 grams per day and above. The proposed mechanism is reduced oxidative stress. The trials were small, so treat this as promising rather than established.
Quick Comparison
| Product | Key Feature | Best For |
|---|---|---|
| NOW Supplements MSM 1,000 mg | Clean 1,000 mg capsule, in-house tested | Best Overall |
| Kala Health MSMPure MSM Powder | Distilled MSM in bulk powder form | Best Powder |
| Horbaach MSM 1,000 mg | 250 count for extended use | Best Value |
Bottom Line: Which Should You Buy?
For most people: the NOW Supplements MSM 1,000 mg. Clean 1,000 mg capsule, in-house tested
Runner-up: the Kala Health MSMPure MSM Powder. Distilled MSM in bulk powder form
Also great: the Horbaach MSM 1,000 mg. 250 count for extended use
Ready to buy?
Jump straight to our top picks on Amazon.
Sources & Research
This article was informed by peer-reviewed research and clinical guidelines. The Supplements Corner Editorial Team reviews published literature to ensure accuracy.
Dosage Reference
Clinical trials used 3–6 g/day of MSM, commonly split into two servings, for 12 weeks in knee osteoarthritis and around 3 g/day in exercise recovery studies. Titrate up from 1–2 g over a week to limit gastrointestinal side effects. Well tolerated overall; discuss with a doctor if you take anticoagulants.
Key Studies Referenced:
- Butawan M, et al. (2017). "Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients.."
- Brien S, et al. (2008). "Systematic review of the nutritional supplements dimethyl sulfoxide (DMSO) and methylsulfonylmethane (MSM) in the treatment of osteoarthritis. Osteoarthritis and Cartilage.."
- Kim LS, et al. (2006). "Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis and Cartilage.."
Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen. Individual results may vary.
