How to Get MSM Naturally from Food and Your Environment

November 20, 2025 •

4 min read

Methylsulfonylmethane, or MSM, is a naturally occurring sulfur compound found in plants, animals, and humans. However, studies suggest that modern food processing techniques significantly reduce its levels in our diet, leading many to wonder how to get MSM naturally. This guide explores the best dietary and lifestyle approaches to increase your natural intake of this vital mineral.

Quick Summary

This article explores the natural origins of MSM, detailing the best food sources like raw fruits, vegetables, and dairy. It explains how processing and cooking deplete MSM content and provides strategies for maximizing absorption through diet and lifestyle.

Key Points

Source MSM from Raw Foods: Methylsulfonylmethane is most potent in fresh, raw fruits and vegetables, as heat and processing destroy the compound.
Incorporate Specific Veggies: Increase your intake by eating more raw cruciferous vegetables (broccoli, cabbage) and allium vegetables (garlic, onions).
Beware of Pasteurization: If consuming dairy, opt for raw, unpasteurized milk, as pasteurization significantly lowers MSM levels.
Pair with Vitamin C: For enhanced absorption and synergistic effects, combine MSM-rich foods with sources of Vitamin C.
Mind the Gap with Supplements: Understand that therapeutic doses of MSM are difficult to achieve from diet alone, and supplementation is a common, well-researched option for higher intake.
Consider Gut Health: A healthy gut microbiome can influence the absorption and bioavailability of MSM, so a balanced diet supports this process.

The Earth's Natural Sulfur Cycle and MSM

Methylsulfonylmethane is an organic sulfur-containing compound that is an integral part of the earth's natural sulfur cycle. In this cycle, microscopic plankton in the ocean release sulfur compounds that convert into DMS (dimethyl sulfide) and evaporate into the atmosphere. UV radiation and ozone oxidize DMS into MSM, which then falls to the earth dissolved in rain. This MSM is absorbed by plants from the soil, thus becoming part of the food chain. This natural process means MSM is present in a variety of foods we consume.

Natural Food Sources of MSM

While MSM is present in a wide variety of plant and animal tissues, its concentration varies greatly and is influenced by factors like soil quality and processing. Focusing on fresh, raw, and organic options is the best strategy for maximizing intake. Here is a list of some of the most notable natural sources:

Raw Fruits and Vegetables

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, kale, and Brussels sprouts are all excellent sources of natural sulfur compounds.
Allium Vegetables: Garlic, onions, and leeks contain significant amounts of organosulfur compounds.
Leafy Greens: Spinach and alfalfa sprouts are particularly noted for their MSM content.
Fruits: Apples and raspberries are among the fruits that contain natural MSM.

Other Natural Sources

Raw Milk: Fresh, unpasteurized cow's milk contains a measurable amount of MSM. However, the pasteurization process dramatically reduces this content.
Whole Grains: Some grains, particularly when consumed whole, contain MSM.
Meat and Seafood: These protein-rich foods also provide MSM and other sulfur-containing compounds.

The Problem with Modern Food and Bioavailability

One of the biggest challenges with getting MSM naturally is its volatility. The compound is sensitive to heat and is often lost during cooking, freezing, and food irradiation. This means that while a diet rich in raw fruits and vegetables will increase your intake, it is incredibly difficult to consume enough MSM from food alone to achieve the higher doses used in many health studies. Modern industrial farming practices can also deplete the sulfur content in soil, further reducing the MSM concentration in produce.

Comparison: Natural Food vs. Processed Food MSM Levels

To illustrate the difference, consider the following comparison based on general research findings:


Food Item	Condition	MSM Level Impact	Source Note
Cow's Milk	Fresh / Raw	High (~2-5 mg/kg)	Modern processing destroys most of this
Cow's Milk	Pasteurized	Low (<0.25 mg/kg)	Level is dramatically reduced by heat
Cruciferous Veggies	Raw	High	Heat from cooking diminishes content
Cruciferous Veggies	Cooked	Lower	MSM is heat-sensitive and lost
Fruits (e.g., Apple)	Raw	Moderate	Best consumed raw for full benefit
Fruits (e.g., Apple)	Cooked / Canned	Minimal	MSM is degraded by heat and processing

How to Maximize Natural MSM Absorption and Intake

To make the most of the MSM you do get from food, consider these strategies:

Eat Raw, Fresh Foods: Prioritize consuming vegetables and fruits in their raw state whenever possible. Think salads, smoothies, and fresh juices.
Choose Organic: Some evidence suggests organic farming may result in higher nutrient density, though more research is needed specifically on MSM content.
Pair with Vitamin C: MSM and Vitamin C work together to support the production of healthy connective tissues. Combining MSM-rich foods with sources of Vitamin C may enhance absorption and synergistic effects.
Support Your Gut Health: The metabolism and absorption of MSM are influenced by gut microbiota. Eating a balanced diet and considering probiotics can support this process.
Include Sulfur-Rich Proteins: Your body uses sulfur from various amino acids to synthesize compounds. Include sulfur-rich protein sources like eggs, meat, and seafood to ensure a sufficient supply.

Conclusion: A Balanced Approach

While a diet rich in raw, whole foods is the best way to get MSM naturally, the reality of modern food production means dietary sources alone may not provide the therapeutic dosages some individuals seek for conditions like joint pain or severe inflammation. For those with specific health goals, MSM supplementation is a well-researched option. A balanced approach involves maximizing natural intake through diet while considering high-quality supplements when higher doses are desired. For an in-depth review of MSM's uses and safety, see the comprehensive resource on the National Institutes of Health website(https://pmc.ncbi.nlm.nih.gov/articles/PMC5372953/).

The Role of Lifestyle in Natural MSM Levels

While food is a primary source, our lifestyle can also impact our overall sulfur and MSM levels. Adequate sunlight exposure and living in areas with less soil depletion could potentially affect the sulfur cycle. However, for most, a focus on dietary changes and raw food preparation offers the most direct way to increase natural MSM intake.

Recipe Ideas for Natural MSM

Incorporating more raw foods into your diet can be delicious and simple. Try these ideas:

Garlic and Onion Vinaigrette: Mince fresh garlic and onion and whisk with olive oil, a splash of apple cider vinegar, and herbs for a potent, flavorful dressing.
Fresh Cabbage Slaw: Shred raw cabbage and carrots and toss with a light, fresh dressing for a crunchy side dish.
Superfood Smoothie: Blend raspberries, apples, and a handful of spinach with raw milk or a plant-based alternative for a nutrient-dense breakfast.
Alfalfa Sprout Sandwich: Add a generous layer of fresh alfalfa sprouts to your sandwiches and wraps for a boost of nutrients and crunch.

Frequently Asked Questions

Some of the richest natural sources of MSM include raw fruits like raspberries and apples, raw vegetables such as broccoli, cabbage, and garlic, and fresh, unpasteurized cow's milk.

For therapeutic effects, it is often difficult to get enough MSM from food alone, as concentrations in food are very low. For higher doses, supplementation is typically necessary.

MSM is highly volatile and sensitive to heat. Cooking, freezing, and pasteurization can significantly degrade and reduce the natural MSM content in foods.

Fresh, raw milk contains higher levels of natural MSM. The heat-intensive process of pasteurization destroys most of the compound, leaving pasteurized milk with much lower levels.

Yes, vegetarians can get MSM from a variety of plant-based sources, including alfalfa sprouts, broccoli, cabbage, garlic, onions, kale, and other leafy greens, especially when eaten raw.

You can maximize absorption by eating fresh, raw foods and combining them with Vitamin C. The health of your gut microbiome also plays a role in processing MSM, so a balanced diet is beneficial.

No, chemically and structurally, manufactured MSM is identical to naturally occurring MSM. The primary difference is the quantity and concentration, with supplements offering higher, more controlled dosages.