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MSM - How to take MSM (Methylsulfonylmethane) for maximum health benefits. This page prints on A4 Sheets (Normal way up !) Click on the "Print Icon" on your browser or Click - File / Print / OK Disclaimer This page should not be used as medical advice.
It is presented for educational purposes only. On this page: 1. MSM Crystal Flakes, Capsules or
Tablets? 1. Crystal Flakes, Capsules or Tablets ?
Click here to see League Chart Not everyone wishes or needs to take large daily amounts of MSM however, if you wish to take larger dosages you will find it much easier, more effective and more economical to take in it's pure Crystal Flake form. The Golden rule is: Take the least possible amount that gives you the benefits you are looking for, but take enough to get really good benefits! G I - Gastro Intestinal Tolerance !!! MSM is a naturally occurring nutrient, a beneficial yet concentrated form of the mineral sulphur. You can get great health benefits but don't go mad with it, especially when you first start! Why: Each individual has what Doctors call a "G.I. Tolerance" meaning a Gastro Intestinal Tolerance" i.e. People who can eat everything including the proverbial kitchen sink have a very high G I Tolerance. Others are much more sensitive and will get a tummy upset, headache or spots if they eat even a small amount of the wrong thing, or eat too much of the right thing ! It's just the same with nutrients (vitamins and minerals) - For example, some people could take a large amount of Vitamin C and thrive on it, while others would end up on the toilet! MSM is no different in this respect. If you build up the dosage slowly, you can avoid any unwanted GI tolerance issues! General Maintenance Purposes Many people take MSM for general maintenance purposes. A suggested use would be one to three Capsules a day. Example: Take as one (1) 1,000mg Capsule, three (3) times a day. You could take them all at once (together) of course, however it's best to split your total daily intake into three i.e. Breakfast, Lunch and evening meal time to avoid any possible GI tolerance issues! Take with a small amount of water at meal times). Capsules and tablets are more convenient to take to work, while on holiday, or if you just wish to take a minimal amount of one to three capsules or tablets a day. Capsules not Tablets! Note: We recommend Capsules rather than Tablets. The Capsules contain just pure MSM (no fillers or flow agents) in a vegetable source gelatine capsule shell. In contrast, the Tablets contain, Magnesium Stearate, Microcrystalline Cellulose, DiCalcium Phosphate, Stearic Acid and Silicon Dioxide. Magnesium Stearate is deemed necessary for tablet manufacture (It works in a similar way to the way egg works in a cake mix i.e. it binds the ingredients together). As it's the MSM that's the working ingredient, it is best to have it pure and not mixed with binding ingredients ! Considering building the dosage up? Lets look equivalents: One average rounded "kitchen drawer teaspoon" contains approx: 5,000mg MSM (equivalent to) 5 x 1,000mg Capsules or Tablets. For example, if you wish to follow the first four weeks of the 12 week Protocol, you would need either:
Many people find it much easier to take a teaspoon of MSM in a drink rather than 5 capsules or tablets. That's why we recommend the Crystal Flakes - They are much more economical too! Many people use a combination of both Crystal Flakes and Capsules i.e. they use the Crystal Flakes at home and take Capsules to work. Capsules are also more convenient when you go on holiday (White crystal powder can get very suspicious looks and may need considerable explanation when you go through customs!!!) Second Month of Protocol: If you felt it necessary (not everyone does) to advance to the second month of the Protocol you would need either:
That's rather a lot of capsules or tablets! Now you can clearly see why we (and the MSM books) recommend Crystal Flakes ! As we mentioned, not everyone wishes or needs to take larger daily intakes of MSM. Again, The Golden rule is: Take the least possible amount that gives you the
benefits you are looking for, MSM Crystal Flakes have a sharply bitter taste which many people really enjoy (I do) but some find a little too sharp! Don't be put off! - You will find the health benefits make it well worth the effort! Note: Although it's bitter, it's a very clean taste and doesn't linger i.e. the taste disappears rapidly and doesn't "repeat on you". Again, many people really like the taste, but just in case you don't, I'm sharing the various methods people use. Try the following methods: 1). Some people (Health food heroes and heroines) take their Crystal Flakes neat on the teaspoon. 2). Others take them neat on the teaspoon but tip the Crystal Flakes on to the middle of the tongue, and immediately rinse down with a small amount of fluid (water or juice - ready and waiting !) Note: The taste buds which perceive bitter tastes are on the edges and sides of the tongue so if you follow the method above, you'll hardly notice the taste! I know people who really didn't like the taste use this method, succeeded and now take them regularly in this way. 3). Other simply add the Crystal Flakes to a flavoured drink of their choice! The bitter taste can be somewhat masked by adding to a flavoured drink. (Blackcurrant is a favourite, hot blackcurrant in Winter!). Tip: If mixing in cool drinks: The Crystal Flakes take a while to dissolve, so try the following :-
4). Some people add their total daily quota to a 1 or 2 litre bottle of mineral water (Evian or Volvic for example) and drink this throughout the day as required. 5). Dr Jacob suggests that you may even add up to half a teaspoon directly to tea or coffee. (Don't put too much in tea or it can taste too bitter, though personally I like it!) Heat does not affect the properties of MSM. MSM is a mineral so, unlike vitamins, it may safely be added to even boiling liquids without any loss of it's properties. MSM should not be added to alcoholic beverages ! 3. Measuring your Crystal FlakesOne Level teaspoon = approx. 2,000mg One Average rounded teaspoon = approx 5,000mg One Really Heaped teaspoon = approx. 7,000mg 4. How to take MSM Capsules or TabletsMany people take MSM Capsules for general maintenance purposes. A suggested use would be one to three Capsules a day. Example: Take as one (1) 1,000mg Capsule, three (3) times a day. You could take them all at once (together) of course, however it's best to split your total daily intake into three i.e. Breakfast, Lunch and evening meal time to avoid any possible GI tolerance issues! Take with a small amount of water at meal times). Capsules and tablets are more convenient to take to work, while on holiday, or if you just wish to take a minimal amount of one to three capsules or tablets a day. Capsules not Tablets! Note: We recommend Capsules rather than Tablets. The Capsules contain just pure MSM (no fillers or flow agents) inside a vegetable source gelatine capsule shell. In contrast, the Tablets contain, Magnesium Stearate, Silicon Dioxide and which are deemed necessary for tablet manufacture (magnesium stearate works in a similar way to the way egg works in a cake mix i.e. it binds the ingredients together. As it's the MSM that's the working ingredient, it is best to have it pure and not mixed with binding ingredients ! 5. When should I take MSM ?It's all down to your individual G.I. (Gastro Intestinal Tolerance) which we mentioned at the top of this page) It is generally best to take larger amounts of MSM at meal times though some people take it between meals. It's well tolerated by most people however, if you feel any discomfort from taking it between meals, try it with, or immediately after food. Sports enthusiasts tend to take MSM on an empty stomach before and after training. It is best to avoid taking MSM late at night as it will tend to keep most people awake. It's suggested that MSM and Oxygen are chemically closely related, therefore it's hypothesised that taking MSM helps oxygenate the blood stream, cells and tissues. When the body is well oxygenated one tends not to feel tired. Most people find MSM gives them increased energy so again, it's best avoided at bedtime. 6. How much should I take?MSM is a nutrient, a dietary sulphur supplement, not a drug, so within reason, feel free to experiment with the amount you take. Consider factors like your age, level of activity and your build and weight i.e. a larger person will generally need more than a smaller person. Some people take half a teaspoon or two or three capsules or tablets a day and find great improvement in their feeling of well-being. The Golden rule is: Take the least possible amount that gives you the
benefits you are looking for, Don't miss out on the great benefits of MSM by not taking enough ! Beth M Lay, a nutritional writer in America commented on this. Beth advocates using up to six teaspoons a day (approx 30,000mg a day) for three to six weeks for maximum health benefits before reducing to a daily amount of 2,000 to 3,000mg. However, you should always build up to larger daily intakes slowly! Don't take too much too soon or you may get headaches, tummy upsets, or skin blemishes, all of which may be unpleasant but generally temporary in nature. Again, if you have any concerns at all, always consult your GP or a nutritionally oriented health professional. To recap, Some people don't feel any difference on small amounts of MSM but really notice a difference after increasing to 3, or in some cases even 6 well rounded teaspoons a day (15,000 to 30,000mg). They do this for several weeks then reduce to a daily amount of half to one teaspoon a day. Larger amounts should be taken in split doses for example - One teaspoon three times a day, or two teaspoons three times a day. Suggestion - If you start on a small amount, then every few days, double your daily intake until you really notice the difference ! Once you notice a significant improvement in your feeling of well being, it's suggested that you stay at the same daily intake for a further 4 weeks then gradually reduce your intake to half to one teaspoon a day or two to three capsules or tablets daily. In this way you will find your own best working daily intake and remain economical with its use. The Golden rule is: Take the least possible amount that gives you the
benefits you are looking for, 8. How long will I need to take MSM for ? Many people take MSM on a daily basis because of the extra health benefits they experience. After a period of several weeks you may find you can reduce to a daily intake to half a teaspoon or two or three 1,000 mg capsules. 9. Does MSM work for everyone ? The answer is that around 70 to 80% of people feel significant benefits. In the trials that have been completed so far the figure is just above 80%. A double Blind Study using MSM was conducted by Assistant Clinical Professor of the UCLA School of Medicine, Dr Ronald M Lawrence. The Study was featured in the American Journal of Anti-Ageing Medicine. The results showed an 80% effectiveness. 10. The secrets of success are :- 1. Commit yourself to taking MSM regularly 2. Start slowly 3. Build up gradually 4. Keep building up until you get the desired results. 5. When you are feeling substantial health benefits, hold at that level for a further four weeks then slowly decrease to a daily intake of half to one teaspoon a day (2,000 to 4,000mg) And finally, remember - it won't work if you leave it in the tub ! We've included the section on Safety again below so that if you print this page, you will have all the relevant details on one page. (The Safety section is also available as a separate page on the MSM Information Centre) 11. Safety - Side Effects, Medications - Contraindication MSM is a nutrient, a pure dietary supplement, not a drug, so rather like any other supplement, when used with common sense, it may be taken safely by most people. It is always wise however, to consult your GP or a registered nutritionally oriented health care provider before taking supplements especially if you have a health condition or a serious health complaint. Side Effects: MSM has been in use for over 20 years. During this time there have been no reports of serious side effects. If an individual takes too much, or builds up their daily intake too quickly, they may experience symptoms of gastro intestinal intolerance e.g. temporary mild headache, loose stools or skin eruptions. This is not peculiar to MSM, for example, an individual taking larger dosages of vitamin C may experience similar GI intolerance symptoms. If you should experience any GI symptoms, stop taking MSM for a day or two then resume on a lower daily intake. (ref 7) If you should experience any unusual reaction however, always consult your GP or a registered nutritionist who will advise you appropriately. Contra indications: MSM (Organic Sulphur) has natural blood thinning properties! For many people this is extremely beneficial however, consultation with a healthcare professional is especially advised when using medications or supplements which also have blood thinning properties such as:
Pregnant or lactating women: Many pregnant and lactating women choose to take a variety of vitamins and minerals, before, during and after the birth of a child. There are no specific safety guidelines or recommendations regarding the use of supplements during this time - it is a matter of personal choice and responsibility. Autism spectrum disorder: MSM and other minerals may be difficult to metabolise by people suffering from autism spectrum disorder. It is important to consult your GP or a registered nutritionally oriented health care provider before taking supplements especially if you have a health condition or serious health complaint. If you should experience any unusual reaction always consult your GP, or a registered nutritionist who will be able to advise you. I'm allergic to Sulphates and Sulphites - can I take MSM? MSM is not related to the common sulphurs, sulphates, sulphites or sulphur drugs which are known to cause allergic response and irritation to membranes in some individuals (ref 6) MSM is a beneficial form of the mineral Sulphur. It's true scientific name is Dimethyl Sulphone. Although commonly referred to as MSM or Organic Sulphur, technically it is a Sulphonyl. I.e. Methyl "Sulfonyl" Methane or, Dimethyl "Sulphone" To Clarify: MSM is a "Sulfonyl". It is not related to the common sulphurs, sulphates, sulphites or sulphur drugs which are known to cause irritation to membranes in some individuals. MSM has one of the lowest toxicity levels in biology and pharmacology. It has a similar toxicity rating to water (ref 1, 3) Consult your GP If you are in any doubt at all whether you should take MSM always consult your GP or a registered nutritionally oriented health professional. Your GP will have your full medical history and be able to advise you appropriately. If your GP is not aware of MSM suggest the book: "The Miracle of MSM - The Natural Solution for Pain" Co Authored by Stanley W Jacob MD., Ronald M Lawrence MD., and Martin Zukker. Both Dr Jacob and Dr Lawrence are members of the International Association for the Study of Pain with many years experience of the clinical use of MSM. Dr Lawrence is the Assistant Clinical Professor of the UCLA School of Medicine and former Physician for the American Olympic Sports team. Ref 1. Deichman, W.B. and Gerarde, H.W. Toxicology of Drugs and Chemicals, 4th Edition, Arcadia Press, 1969 Refs. 2, 3, 4, 5 - The Miracle of MSM - The Natural Solution for Pain - (ref 2 - p26), (ref 3 - p24), (ref 4 - p 21) (ref 5 - p46) (ref 6 p47/48) (ref 7 - p42) - Jacob, Lawrence & Zukker - Dec 1999 - ISBN: 0-425-17265-1 This page should not be used as medical advice.
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