Understanding the Strom Sports “MSM” Methylsulfonylmethane Supplement
The following is a universal truth of profound implications.
If you want some new quality Strom supplement released, just inflict your problem of choice upon their selfless leader, the man known by Richard Foster… and hence a new solution will be manifested for the good of all mankind.
So to get everyone in on the loop, Richard tore his pec clean off the bone and refuses to settle for the conventional “chill out bro” recovery approach. It’s only been four months but the man just got his blue belt and feels he has got a moral obligation to be stealing white belt souls. Some plenty of Wolverine protocol, much SupportMAX Joint, behemoth Levagen dosing, and an onslaught of harassing manufacturer’s later: we had a bulk Methylsulfonylmethane option join the Strom Sports range. We’ll just call it by the common abbreviation “MSM” from here out.
The following article is following in the wake of the recent MSM release, with intent to further insight into evidence based MSM applications as well as appropriate dosing and timing usage.
If you want some new quality Strom supplement released, just inflict your problem of choice upon their selfless leader, the man known by Richard Foster… and hence a new solution will be manifested for the good of all mankind.
So to get everyone in on the loop, Richard tore his pec clean off the bone and refuses to settle for the conventional “chill out bro” recovery approach. It’s only been four months but the man just got his blue belt and feels he has got a moral obligation to be stealing white belt souls. Some plenty of Wolverine protocol, much SupportMAX Joint, behemoth Levagen dosing, and an onslaught of harassing manufacturer’s later: we had a bulk Methylsulfonylmethane option join the Strom Sports range. We’ll just call it by the common abbreviation “MSM” from here out.
The following article is following in the wake of the recent MSM release, with intent to further insight into evidence based MSM applications as well as appropriate dosing and timing usage.
MSM basics, historical, and industry context
MSM is also known by a more descriptive name: dimethyl sulfone [(CH3)2SO2], and is a naturally occurring compound made up of a Sulphur atom, bound to two methyl groups and two oxides. It’s parent compound dimethyl sulphoxide (DMSO) has a longer history of use. First within industrial processing, then following a bout of biological research from the 1950’s onwards, it found it’s way into a wide range of topical health applications. In the 1970’s, two researchers by the names of Dr. Robert Herschler and Dr. Stanley Jacob, began experimenting with DMOS’s oxidised form: MSM, as a favorable oral alternative. After some success, they received a patent grant for the first commercial MSM product in 1981. Unfortunately the claims outlined in their patent were both far stretching and most poorly supported. However, three have since been substantiated. That being for pain relief, anti-inflammatory, and antioxidant functions, for which uses have MSM has become a mainstay, primarily expressed in joint supplements alongside the likes of chondroitin sulphate and glucosamine sulphate.
Use of MSM for Inflammation & Pain management
While present in near every sport, our Strom Sports favourites of bodybuilding, powerlifting, strongman, and Brazilian jujitsu, all feature frequent highly damaging injuries, and with that coming high inflammatory loads.
On the topic of inflammation I’ll rehash the same rule we frequently repeat: Acute inflammation in response to training stress is critical to recovery and growth of tissue… but chronic and unmanaged inflammation will hamper recovery, as well as performance in doing the sport. Below is a quote explaining this in a more technical manner.
“Exhaustive exercise increases oxygen consumption and stimulates mitochondria and lymphocytes, resulting in the production of reactive oxygen and nitrogen species (RONS). At low to moderate levels, RONS are critical for cellular regulation of gene expression and cell signaling. In muscle cells, they act as signals for cell adaptation and are thus necessary for muscle growth. At high levels they become destructive to tissues, damaging cells and inhibiting muscle growth. Oxidative stress or damage occurs when RONS react with cellular constituents and deform the constituent to an unusable form.”
If you find yourself unable to suitably recover between sessions, or managing ongoing inflammation following an injury, then the likes of MSM may be appropriate for you. Especially so if you’ve found some success with adjacent supplements such as SupportMAX Joint or the Levagen single ingredient. It should go without saying that this comes after addressing any training, nutrition, sleep, or other lifestyle deficiencies. There - said it.
To put in another way: MSM is not in the group of compounds that we blindly encourage for everyone over 30 simply because your body is unravelling at the seams, every second of your struggling existence… as with the likes of creatine, n-acetyl-cysteine, or NAD precursors. MSM supplementation should only come in for specific application periods when inflammatory load is beyond the capacity of your body to manage normally, and as such you introduce MSM to bring it down within a manageable range and hence allowing for a healthy recovery sequence. Other plausible justification would be chronic pain conditions whereupon alternative to conventional medical treatments are being pursued.
Currently access to MSM generally comes in three forms within the industry: capsuled standalone or within a stack, and raw unflavoured powder form.
Within stacks MSM is woefully underdosed in near every case we’ve encountered. More used as an item on the label to promote marketing goals, rather than for any benefit you’ll notice. It’s low cost it makes for a convenient add on to fill capsule space, but full dosing isn’t practical due to the the need for four or more size “00” capsules for the MSM alone, and that’s not factoring the rest of the formula to be allowed for.
Standalone capsule forms follow the same trend for much of the same reasons. Most probably as brands look to compete by presenting a high number of serves as a value point, at the tradeoff of decreasing the dose per serve. A common theme when poorly understood ingredients are featured. This allows them to compete on price with the raw powder forms which require lesser processing. Pour powder in bag versus pack into many little capsules. You get the idea - one is easier to do than the other.
So what’s wrong with raw powder form? Not much at all. It allows for full consumer dosing flexibility, according to individual and situational needs and in a cost effective manner. Hence the route taken with the Strom MSM. But powder form has the one major downside of presenting a bitter and not bloody palatable flavour profile that can make getting it down a challenge. Simple problem makes for a simple solution here, we flavoured it. Or more specifically, Richard harassed the manufacturer to flavour it.
And with that cheery note we’ll move on to an evidence based reasoning for effective dosing of MSM, something said underdosing brands won’t want you to read. But you will read it - because you’re no sucker.
On the topic of inflammation I’ll rehash the same rule we frequently repeat: Acute inflammation in response to training stress is critical to recovery and growth of tissue… but chronic and unmanaged inflammation will hamper recovery, as well as performance in doing the sport. Below is a quote explaining this in a more technical manner.
“Exhaustive exercise increases oxygen consumption and stimulates mitochondria and lymphocytes, resulting in the production of reactive oxygen and nitrogen species (RONS). At low to moderate levels, RONS are critical for cellular regulation of gene expression and cell signaling. In muscle cells, they act as signals for cell adaptation and are thus necessary for muscle growth. At high levels they become destructive to tissues, damaging cells and inhibiting muscle growth. Oxidative stress or damage occurs when RONS react with cellular constituents and deform the constituent to an unusable form.”
-
Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half marathon: a double-blind, randomized, placebo-controlled trial (2017, Withee)
If you find yourself unable to suitably recover between sessions, or managing ongoing inflammation following an injury, then the likes of MSM may be appropriate for you. Especially so if you’ve found some success with adjacent supplements such as SupportMAX Joint or the Levagen single ingredient. It should go without saying that this comes after addressing any training, nutrition, sleep, or other lifestyle deficiencies. There - said it.
To put in another way: MSM is not in the group of compounds that we blindly encourage for everyone over 30 simply because your body is unravelling at the seams, every second of your struggling existence… as with the likes of creatine, n-acetyl-cysteine, or NAD precursors. MSM supplementation should only come in for specific application periods when inflammatory load is beyond the capacity of your body to manage normally, and as such you introduce MSM to bring it down within a manageable range and hence allowing for a healthy recovery sequence. Other plausible justification would be chronic pain conditions whereupon alternative to conventional medical treatments are being pursued.
Currently access to MSM generally comes in three forms within the industry: capsuled standalone or within a stack, and raw unflavoured powder form.
Within stacks MSM is woefully underdosed in near every case we’ve encountered. More used as an item on the label to promote marketing goals, rather than for any benefit you’ll notice. It’s low cost it makes for a convenient add on to fill capsule space, but full dosing isn’t practical due to the the need for four or more size “00” capsules for the MSM alone, and that’s not factoring the rest of the formula to be allowed for.
Standalone capsule forms follow the same trend for much of the same reasons. Most probably as brands look to compete by presenting a high number of serves as a value point, at the tradeoff of decreasing the dose per serve. A common theme when poorly understood ingredients are featured. This allows them to compete on price with the raw powder forms which require lesser processing. Pour powder in bag versus pack into many little capsules. You get the idea - one is easier to do than the other.
So what’s wrong with raw powder form? Not much at all. It allows for full consumer dosing flexibility, according to individual and situational needs and in a cost effective manner. Hence the route taken with the Strom MSM. But powder form has the one major downside of presenting a bitter and not bloody palatable flavour profile that can make getting it down a challenge. Simple problem makes for a simple solution here, we flavoured it. Or more specifically, Richard harassed the manufacturer to flavour it.
And with that cheery note we’ll move on to an evidence based reasoning for effective dosing of MSM, something said underdosing brands won’t want you to read. But you will read it - because you’re no sucker.
Dosing and periodization of MSM
In human trials to date, no outcome oriented investigation has been performed at a dose of less than 1.5g per day, and all investigations operating within the range of 25-100mg/kg. This is commonly derived from the minimum of effective dose range found in animal studies, as well as being influenced by the OptiMSM brand marketed dose of 3g daily, about ~40mg/kg depending on the person. This 3g per day dose seems to be near the minimal required dose for consistent and meaningful inflammation and pain related outcomes, with higher dosing closer to the 100mg/kg daily providing a dose relative improvement in effect.
It has also been established in a comparative dose trial that differing doses between 1g, 2g, and 3g daily results in different circulating saturation levels of MSM in the blood. This is consistent with saturation levels reached in other trials, and multiple investigations showing said saturation being reached within 8 weeks. Hence any evaluation of potential long term benefit should be considered within a minimum period of 8 weeks.
As with any dosing discussion, context of the users and goal should always be considered. Here we’re planning application for within athletes primarily, managing the key issues of:
- Injury or immune related inflammation & chronic pain conditions: dosing according to need, begin at the 1 scoop (4.5g) and increase according to need.
- Training related oxidative stress and muscle recovery: begin at 1/2 scoop (2.25g) and increase according to need.
MSM’s actions on the NF-kB pathway for inflammation
As of the current state of research, MSM’s modulating actions on the NF-kB pathways are understood as the most relevant in it’s anti-inflammatory action.
- The expression of inflammatory mediators such as NO, PGE2, IL-6, and TNF-a is regulated by the key transcription factor, NF-kB. NF-kB is normally present in an inactive form due to binding to inhibitory Ik-B proteins.
- Action on Ik-B by Ik-B kinase leads to removal of the protein and its subsequent degradation.
- Hence NF-kB is then free to bind to DNA and activate target genes related to the inflammatory response, including those transcribing the enzymes iNOS and COX-2, and various proteins signaling more inflammatory pathways (IL-1, IL-6, TNF-α).
- Excessive expression of these is associated with chronic and de-regulated inflammation responses.
MSM’s actions on Oxidative Stress
One significant driver of inflammatory responses is a high concentration of Reactive Oxygen Species (ROS), causing damage to cell structures and is what we commonly refer to as “oxidative stress”. Hence by neutralising ROS early, we can prevent increasing inflammation.
While MSM’s primary interaction supporting antioxidant activity is still fairly undetermined, end point measures of elevated reduced glutathione, lower oxidised glutathione as well as other markers of oxidation have been consistently present. In the case of human studies investigating MSM’s effect on mitigating the oxidative stress induced from exercise, loading periods have greater magnitude of effect. This is likely related to NRF2 activating actions which accumulate with loading. This mechanism has been demonstrated in animal trials, of which regulates a host of antioxidant enzymes and is a common target of enhancing capacity to buffer oxidative stress.
Inflammatory pathways also feedback into inducing more oxidative stress, so by the NF-kB modulation previously described less ROS are generated in the first place.
While MSM’s primary interaction supporting antioxidant activity is still fairly undetermined, end point measures of elevated reduced glutathione, lower oxidised glutathione as well as other markers of oxidation have been consistently present. In the case of human studies investigating MSM’s effect on mitigating the oxidative stress induced from exercise, loading periods have greater magnitude of effect. This is likely related to NRF2 activating actions which accumulate with loading. This mechanism has been demonstrated in animal trials, of which regulates a host of antioxidant enzymes and is a common target of enhancing capacity to buffer oxidative stress.
Inflammatory pathways also feedback into inducing more oxidative stress, so by the NF-kB modulation previously described less ROS are generated in the first place.
MSM’s actions on pain
MSM’s pain modulating effects are certainly associated with it’s actions in decreasing inflammation, which is likely the major contributing factor.
This acknowledged, some articles cite actions in “nerve blocking” to produce analgesia. However we have been unable to find the source of the claim. There is possibility it is a extrapolated idea from it’s parent compound DMSO which has well demonstrated analgesic action. Conservatively, we can say that pain reduction is a well supported outcome, but the mechanisms by which this occurs is not yet fully established and requires further investigation.
This acknowledged, some articles cite actions in “nerve blocking” to produce analgesia. However we have been unable to find the source of the claim. There is possibility it is a extrapolated idea from it’s parent compound DMSO which has well demonstrated analgesic action. Conservatively, we can say that pain reduction is a well supported outcome, but the mechanisms by which this occurs is not yet fully established and requires further investigation.
Sulphur content of MSM
Many of the other benefits of MSM may be associated with it’s high Sulphur content (34% by weight), and so as such has deficiency correcting value. This will also explain the variability of such outcomes, as those without deficiency will see only limited benefit. Some reported benefits which include:
- Normalisation in collagen synthesis and Sulphur content within collagen, in cases of deficiency such as arthritis conditions;
- Normalisation in glutathione synthesis from the Sulphur related Cysteine pathway, in cases of deficiency such as autoimmune disorder conditions.
The Strom Sports MSM Supplement
The Strom Sports MSM supplement is a simple flavoured powder form, of Lemon Lime delivered alongside 4500mg MSM per serve. 83 serves are included in every tub making for a a active yield of 373g MSM, retailing at a cost effective 45NZD. If you’ve read the article properly you’ll understand the 4500mg serve is well in the efficacious range, and being a powder form there’s plenty of flexibility to tailor your personal serving sizes to whatever suits your need. Just scoop a little more or less. Click through here to see the product page.
Got Questions? Email thomas@stromsports.co.nz
Study Links
[1] A Multicentered, Open-Label Trial on the Safety and Efficacy of Methylsulfonylmethane in the Treatment of Seasonal Allergic Rhinitis [2002, Barrager]
[2] Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis (2004, Usha)
[3] Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial (2005, Kim)
[4] Systematic review of the nutritional supplements dimethyl sulfoxide(DMSO) and methylsulfonylmethane (MSM) in the treatment oesteoarthritis (2008, Brien)
[5] Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study (Debbi, 2011)
[6] Effect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy men (2011, Nakhostin-Roohi)
[7] Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study (2012, Kalman) [STUDY DESIGN FLAWS]
[8] Effect of Single Dose Administration of Methylsulfonylmethane on Oxidative Stress Following Acute Exhaustive Exercise (2013, Nakhostin-Roohi)
[9] Serum MSM Concentrations Following One Month of MSM Treatment in Healthy Men (2015, Bloomer)
[10] Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement (2016, Butawan)
[11] Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half marathon: a double-blind, randomized, placebo-controlled trial (2017, Withee)
[1] A Multicentered, Open-Label Trial on the Safety and Efficacy of Methylsulfonylmethane in the Treatment of Seasonal Allergic Rhinitis [2002, Barrager]
[2] Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis (2004, Usha)
[3] Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial (2005, Kim)
[4] Systematic review of the nutritional supplements dimethyl sulfoxide(DMSO) and methylsulfonylmethane (MSM) in the treatment oesteoarthritis (2008, Brien)
[5] Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study (Debbi, 2011)
[6] Effect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy men (2011, Nakhostin-Roohi)
[7] Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study (2012, Kalman) [STUDY DESIGN FLAWS]
[8] Effect of Single Dose Administration of Methylsulfonylmethane on Oxidative Stress Following Acute Exhaustive Exercise (2013, Nakhostin-Roohi)
[9] Serum MSM Concentrations Following One Month of MSM Treatment in Healthy Men (2015, Bloomer)
[10] Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement (2016, Butawan)
[11] Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half marathon: a double-blind, randomized, placebo-controlled trial (2017, Withee)
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