Methylsulphonylmethane (MSM) is a naturally occurring form of the mineral sulphur (Latin: sulphur), found in many foods. It is a common active ingredient in joint care products. In many cases, in the pursuit of general mobility fitness, people focus only on the muscles and neglect the joints and ligaments.
The cells that make them up are damaged by everyday use, and if there is inadequate recovery the inflammation increases until it reaches a point where it is called chronic arthritis (osteoarthritis - affecting both bones and joints, rheumatoid arthritis - affecting joints, tendonitis - affecting ligaments).
MSM helps to combat this inflammatory process by inhibiting the COX-2 enzyme. The COX-2 enzyme stimulates inflammatory cells and the production of hormones responsible for pain. This enzyme, when working at the right levels, is essential for wound healing and survival (because the sensation of pain keeps us out of trouble). However, if it works too much, the inflammatory cells will have tissue damaging effects (damaging cartilage and ligaments).
Several studies confirm the anti-inflammatory effects of MSM, with studies specifically targeting arthritis. In addition, it may help reduce pain and muscle soreness. The effect on muscle soreness can also be explained by inflammation, as muscles are damaged during movement, just like joints. Inflammation is necessary for recovery, but if inflammation becomes too intense, the muscles are damaged instead of recovering, which is not conducive to recovery.
MSM is considered safe to use. Studies have used average doses of 2000-6000 mg.
Foods rich in MSM:
- Coffee, tea
- Tomatoes
- Green leafy vegetables
- Apples
- Blueberries
- Wholemeal wheat