Twig & Leaf Wellness

Benefits of MSM for Joint Health & Exercise Recovery

Benefits of MSM for Joint Health & Exercise Recovery

MSM is a sulfur compound that occurs naturally in plants and animals, including humans. It is easily absorbed by our bodies and is often used to alleviate joint discomfort and support a healthy inflammatory response.


Whether you are an athlete, a fitness enthusiast, or simply dealing with the affects of aging, keeping your joints strong and flexible is vital to your ongoing health and mobility.

 

Our joints take quite a beating through our daily lives. While inflammatory conditions, such as arthritis, are an increasing concern as we age, even young people can struggle with joint issues. Almost 30% of adults in America suffer from joint pain or stiffness at any one time.

 

While diet can’t heal everything, there’s a growing understanding of how what we eat affects our joint health. One popular dietary supplement is methylsulfonymethane, better known as MSM.*

What is MSM?

MSM is a sulfur compound that occurs naturally in plants and animals, including humans. It is easily absorbed by our bodies and is often used to alleviate joint discomfort and support a healthy inflammatory response.*

 

Sulfur is often overlooked but is a vital mineral that is required to make many amino acids, including collagen. This protein is part of most connective tissues in our bodies, including our muscles, tendons, ligaments, cartilage, and skin.

 

Many foods naturally contain trace amounts of MSM but MSM is also available in supplement form to ensure they get adequate amounts in their diet.*

 

 

MSM for Joint Health

MSM may play several roles in maintaining the health of our joints. It may support a healthy inflammatory response, boost collagen production, and act as an antioxidant. It may also combine well with other nutrients, such as Vitamin C.*

Supports A Healthy Inflammatory Response

Research suggests that MSM may support a healthy inflammatory response to joint stress, a common cause of joint issues. Inflammation can occur in our joints both because of an underlying condition, like arthritis, and because of injury or over-exercising.*

 

MSM may inhibit proteins associated with inflammation, such as NF-κB and NLRP3 inflammasome. It is also an antioxidant, meaning it helps to neutralize free radicals and reduce the harmful effects of oxidative stress, including inflammation and joint discomfort.*

  

MSM may also act as an analgesic by lessening nerve impulses that transmit pain.* 

 

A 2012 study looking at exercise recovery in men found that supplementing with MSM over ten days reduced oxidative stress and muscle damage after running 14km.* 

 

Another study in 2017 looked at female half-marathon runners, who reported less muscle and joint pain after taking MSM.*

 

Keeping Connective Tissue Healthy

As we’ve seen, sulfur is a vital component in the production of collagen. This protein is found in many places in the body, including in the cartilage at our joints. Cartilage helps our bones to move smoothly. But it can degenerate due to injury, inflammation, or age.

 

When the cartilage in our joints begins to break down, it causes pain and a loss of flexibility. But there are encouraging signs that supplementing with MSM may alleviate cartilage degeneration and mitigate joint issues.*

 

A study in 2015 looked at the effects of MSM on joint pain, joint stiffness and swelling. One hundred male and female participants over age 50 were split into two groups. One received an MSM supplement, and the other took a placebo. After 12 weeks, the group who had received the MSM supplement saw greater improvements in pain, stiffness, mobility, and quality of life than the control group and less difficulty walking and getting out of bed.*

 

The Arthritis Foundation suggests that a dosage of 1,000 to 3,000 mg of MSM a day may help with the symptoms of arthritis.*

 

Working with Other Nutritional Supplements

MSM may help in potentially easing joint issues when it is combined with other supplements, such as Vitamin C. Vitamin C protects cells from free-radical damage; builds and maintains collagen and connective tissue; improves iron and folate absorption; and may help with wounds.* 

 

Like sulfur, Vitamin C is necessary to make collagen, so it is already a recommended supplement if you are experiencing joint discomfort. But using them together may help enhance the bioavailability of both MSM and Vitamin C.*

    

The 2015 study on joint degeneration and the 2017 study on female runners both used a supplement that included Vitamin C as well as MSM. So, the positive effects may be due to the combination of the two.*

 

Choosing a supplement that includes MSM and Vitamin C together may help increase the bioavailability of both and lead to noticeable improvements in joint health, flexibility, exercise recovery and overall mobility.*

 

Start Today! 

MSM may help improve range of motion, physical function and reduce exercise-related muscle damage, especially when taken before strenuous resistance or endurance exercises. Just 1 scoop of our high potency, wildberry flavored MSM + Vitamin C | Body Benefits Powder provides a therapeutic dose of 1,500 mgs of MSM and 500 mgs of Vitamin C a day.* Add to water, smoothies or tea to help bolster your body today!

   

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease or health condition.

    

Sources:

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5717a9.htm

https://www.livestrong.com/article/289250-list-of-foods-high-in-sulfur/ 

https://www.livestrong.com/article/441274-how-does-sulfur-help-the-body/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2882124/ 

https://pubmed.ncbi.nlm.nih.gov/25461402/ 

https://www.sciencedirect.com/science/article/pii/B9780128159729000275 

https://pubmed.ncbi.nlm.nih.gov/22525653/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502733/ 

https://www.fortheageless.com/blogs/ageless-buzz/benefits-msm-vitamin-c 

https://www.verywellhealth.com/msm-methylsulfonylmethane-supplement-for-arthritis-190079

https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/supplement-and-herb-guide-for-arthritis-symptoms