Methylsulfonylmethane (MSM)

Tier 2 — promising · Joint · Inflammation · Recovery

A naturally occurring sulphur compound studied for joint pain and physical function. RCTs in knee osteoarthritis (Kim 2006, Debbi 2011) found modest pain reduction with 3–6 g/day, and a 2015 systematic review (Brien et al.) concluded MSM likely produces a small but meaningful analgesic effect, though trials are small and often sponsored. Also reduces some markers of exercise-induced muscle damage. Very safe. Allow 8–12 weeks for joint benefits.

Dose: 1,500–3,000 mg/day in divided doses with food; allow 8–12 weeks for joint benefits