Methylsulfonylmethane, commonly known as MSM, is an organic sulfur compound found naturally in all living organisms, including humans. It plays a crucial role in various biological processes, such as supporting connective tissues, enzymes, and antioxidants. While MSM can be taken as a dietary supplement, many people are interested in boosting their intake through natural food sources. However, obtaining significant amounts solely from diet is challenging, as MSM is volatile and easily destroyed by heat and processing.
Natural Food Sources of Methylsulfonylmethane
MSM cycles through the environment via rain and is absorbed by plants, which means it is present in a wide range of produce. However, the amount of MSM varies significantly depending on the food's freshness and preparation.
Dairy Products
Raw cow's milk from pasture-grazing cows is one of the most notable food sources of MSM. It contains a higher concentration of MSM, with levels reported between 2 to 5 mg/kg. Unfortunately, the heat from the pasteurization process dramatically diminishes this content, reducing it to less than 0.25 mg/kg in pasteurized milk.
Fruits and Vegetables
Many fruits and vegetables contain MSM, particularly when consumed raw. Some of the most commonly cited sources include:
- Alfalfa sprouts
- Apples
- Raspberries
- Tomatoes (though levels can be quite low)
- Broccoli
- Brussels sprouts
- Cabbage
- Garlic
- Onions
- Kale
- Swiss chard
To retain the highest levels of MSM, it is best to eat these foods in their raw or minimally processed forms. For instance, lightly steamed vegetables will retain more MSM than those that have been boiled or fried.
Grains, Legumes, and Nuts
Whole grains, legumes, nuts, and seeds are also known to contain small amounts of MSM. As with produce, the processing of these foods can reduce the MSM content, so opting for whole, unprocessed options is beneficial.
Beverages
Interestingly, certain beverages also contain MSM, although the concentrations are typically small. These include:
- Coffee
- Tea
- Beer
The Problem with Processing
The most significant challenge in obtaining a substantial amount of MSM from food is its high volatility. MSM is easily destroyed by:
- Heat: Cooking, boiling, and pasteurization break down the compound.
- Freezing: The process of freezing can also degrade MSM.
- Irradiation: This method of sterilization and preservation destroys MSM.
Because so much of the modern food supply is processed, heated, or stored for long periods, the MSM content of the food we consume is often minimal. For example, the difference between the MSM content in raw and pasteurized milk is a stark illustration of this effect.
The Impact of Soil Depletion
In addition to food processing, modern industrial farming practices can contribute to lower MSM levels in produce. Intensive, high-yield farming often focuses on replenishing only specific nutrients like nitrogen, phosphorus, and potassium, leading to the depletion of other important minerals, including sulfur. Since MSM is part of the sulfur cycle, this can reduce the amount of MSM absorbed by plants.
Comparing MSM in Different Food Forms
To illustrate how processing affects MSM content, consider the following comparison of typical food forms. The values are representative and can vary based on specific conditions.
| Food Item | Condition | MSM Content (Comparative) | Notes |
|---|---|---|---|
| Cow's Milk | Raw | High (~$2-5$ mg/kg) | Comes from pasture-fed cows; varies with diet |
| Cow's Milk | Pasteurized | Very Low ($<0.25$ mg/kg) | Heat destroys the volatile MSM |
| Garlic | Raw | Good source | Best consumed fresh and raw |
| Garlic | Cooked | Significantly Reduced | Heat during cooking evaporates MSM |
| Tomatoes | Raw | Low to Moderate | Trace amounts found in fresh fruit |
| Tomatoes | Paste/Sauce | Lower | Cooking and canning processes reduce content |
| Fruits & Veggies | Raw | Good | Consume fresh to maximize intake |
| Fruits & Veggies | Heated/Canned | Low | Cooking and processing degrade MSM |
Diet vs. Supplements: The Takeaway
For most people, a diet rich in raw, whole foods will provide some level of methylsulfonylmethane. However, it is important to understand that the concentrations found in food are generally very low compared to the doses used in clinical studies for conditions like joint pain or inflammation. Most studies investigating the benefits of MSM, such as its anti-inflammatory effects and support for joint health, utilize concentrated supplements. Therefore, for therapeutic benefits, relying solely on diet is likely insufficient. Supplements offer a reliable way to achieve consistent, higher dosages of MSM.
Ultimately, while including MSM-containing foods in your diet is excellent for general nutrition, don't expect them to provide the same level of therapeutic effect as a targeted supplement regimen. The optimal approach for most people is to focus on a balanced diet of fresh, whole foods for overall health, and consider supplements for specific health goals after consulting a healthcare professional. For more scientific details on MSM's safety and applications, refer to the National Institutes of Health article from 1.2.5.
