The Science Behind MSM and Magnesium
To understand the relationship between MSM and magnesium, it is essential to first know what each compound does. MSM is an organic, sulfur-containing compound found naturally in plants, animals, and humans. It is widely used as a dietary supplement for its anti-inflammatory properties and its role in producing collagen and keratin. The sulfur from MSM is a critical building block for many proteins and tissues, including cartilage and connective tissue.
Magnesium, by contrast, is an essential mineral and electrolyte that plays a pivotal role in over 300 biochemical reactions in the body. It is crucial for muscle and nerve function, blood glucose control, blood pressure regulation, and energy production. It also supports the structural development of bone and is required for DNA and RNA synthesis. The body maintains a delicate balance of magnesium, regulating its levels through dietary absorption and renal excretion.
MSM's Role in Cellular Function
MSM's primary function is as a sulfur donor. This bioavailable sulfur is used by the body to synthesize amino acids like cysteine and methionine, which are vital for creating proteins that maintain the structural integrity of cells. By promoting healthy cell membrane permeability, MSM facilitates the efficient transport of nutrients, water, and electrolytes into and out of cells. This improved cellular function actually supports a more balanced mineral environment, rather than disrupting it.
Magnesium Metabolism and Balance
Magnesium levels are tightly regulated by the kidneys, which filter and reabsorb the mineral to maintain homeostasis. Depletion of magnesium, or hypomagnesemia, is more commonly caused by conditions like chronic diarrhea, alcohol abuse, certain medications (like diuretics), and other underlying health issues. There is no known biological mechanism by which MSM would interfere with magnesium absorption or increase its excretion. Any perceived connection is likely coincidental or based on misinformation.
Is There a Connection? What the Research Says
The most direct answer to the question comes from equine research, which has extensively studied MSM as a supplement. A comprehensive Q&A from Kentucky Equine Research states, "There has been no published research that I can find that suggests that MSM... causes a magnesium deficiency. It has been established to be a very safe supplement for horses and humans alike". While human studies on MSM have focused on its anti-inflammatory effects and impact on joint pain, none have ever shown a negative effect on mineral balance or depleted magnesium levels. Concerns often stem from misinterpreting the role of sulfur in the body or confusing MSM with other substances.
| Factor | Effect on Mineral Balance | Details |
|---|---|---|
| MSM Supplementation | Supports overall cellular function, indirectly aiding electrolyte use. | Acts as a sulfur donor for proteins; no known mechanism for depleting magnesium. |
| Loop Diuretics | Increases urinary excretion of magnesium, causing depletion. | Medications that increase the volume of urine by acting on the loop of Henle in the kidneys. |
| Chronic Diarrhea | Leads to loss of fluids and electrolytes, including magnesium. | Reduced absorption time for minerals in the digestive tract. |
| Hypercalcemia | Increases urinary excretion of both calcium and magnesium. | Excess calcium levels can inhibit mineral transport and lead to depletion. |
| Poor Diet | Deficient in essential minerals like magnesium. | Inadequate intake of nutrient-rich foods is a primary cause of low magnesium. |
What to Consider When Supplementing with MSM
Given that MSM does not deplete magnesium, the two supplements can be taken together without issue. Many users combine them to support joint health, muscle recovery, and overall wellness. In fact, the topical application of magnesium oil combined with MSM is a popular remedy for sore muscles and localized pain.
Supporting Your Mineral Balance
To ensure optimal mineral levels while supplementing with MSM, follow these best practices:
- Prioritize a Balanced Diet: Incorporate magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your daily meals.
- Consider a Quality Magnesium Supplement: If your dietary intake is insufficient, a well-absorbed magnesium supplement can be beneficial.
- Stay Hydrated: Proper hydration is essential for overall electrolyte balance, helping your body regulate all mineral levels effectively.
- Choose High-Purity MSM: As mentioned in equine research, inexpensive forms of MSM can be contaminated with heavy metals. Opt for a reputable brand that uses a distillation process to ensure purity.
Side Effects and Purity Concerns
MSM is generally considered safe and well-tolerated, with minimal side effects reported, primarily mild gastrointestinal discomfort, such as bloating, nausea, or diarrhea. These effects are usually temporary and can be mitigated by taking the supplement with food or reducing the dosage. More significant than side effects is the concern for product purity. The distillation process, used by quality manufacturers like Bergstrom Nutrition (OptiMSM), ensures that heavy metals and other contaminants are removed, producing a highly pure supplement.
Conclusion: The Bottom Line on MSM and Magnesium
In conclusion, the concern over whether MSM depletes magnesium appears to be unfounded by scientific evidence. MSM's role as a sulfur donor supports healthy cellular function, which is beneficial for overall mineral and electrolyte balance. Depleted magnesium levels are more often linked to other factors, such as poor diet, certain medical conditions, or medications. For most people, taking MSM and magnesium together is not only safe but can be a beneficial part of a wellness regimen. To ensure safety and effectiveness, always choose a high-purity MSM supplement and consider consulting a healthcare provider before starting any new supplement routine. For more information on magnesium, refer to the NIH Health Fact Sheet on Magnesium.
