The Natural Origin: The Global Sulfur Cycle
The presence of methylsulfonylmethane (MSM) in natural foods is part of an intricate global sulfur cycle. This cycle begins in the ocean where microscopic plankton and algae release sulfur compounds into seawater. This is then converted into dimethyl sulfide (DMS), a volatile compound that evaporates and enters the atmosphere. In the upper atmosphere, DMS reacts with ultraviolet light to form MSM and its precursor, dimethyl sulfoxide (DMSO). These compounds eventually fall back to Earth in rainwater, where they are absorbed by plants and integrated into the food chain.
Journey from Ocean to Your Plate
This process, fundamental to all life, ensures a continuous, though low-concentration, supply of organic sulfur in the ecosystem. Animals, including humans, then obtain MSM by consuming these plants and their derivatives. The concentration of MSM absorbed by plants is dependent on the plant itself and the sulfur content of the soil. The seasonality of the sulfur cycle, with atmospheric MSM levels peaking in summer, also impacts the natural supply available to plants. While this natural process provides a baseline level of MSM, the amounts are typically very small, measured in parts per million (ppm).
Dietary Sources of Methylsulfonylmethane
While it is challenging to obtain significant, therapeutic doses of MSM from food alone, certain natural food sources contain trace amounts of this beneficial compound.
- Dairy Products: Cow's milk is one of the more noted natural sources of MSM, with raw milk containing higher concentrations than pasteurized milk. For instance, raw cow’s milk can contain 2 to 5 mg/kg of MSM, while pasteurization reduces this to less than 0.25 mg/kg.
- Fruits: Fresh, unprocessed fruits like apples and raspberries contain small amounts of MSM. Tomatoes are another source, though the concentration is higher in tomato paste than the fresh fruit.
- Vegetables: Vegetables, particularly cruciferous and allium varieties, are known sources of MSM. Examples include:
- Broccoli
- Cabbage
- Garlic
- Onions
- Kale
- Alfalfa sprouts
- Grains and Beans: Whole grains and legumes also contain trace amounts of MSM.
- Beverages: Coffee, tea, and even beer can contain small quantities of MSM.
The Challenge of Modern Food
The biggest challenge for consumers relying on diet for MSM is its high volatility. Any form of heat—such as cooking, pasteurization, or irradiation—causes the MSM to gasify and escape with the steam, leaving very little behind in the final product. Drying and storing fresh produce also lead to significant losses over time. This is why fresh, raw, and minimally processed foods offer the most dietary MSM, though the concentration remains low.
Natural vs. Synthetic MSM: A Comparison
For those seeking therapeutic doses of MSM to address specific health concerns like joint pain or inflammation, relying on food is often impractical. The only viable way to obtain bioactive quantities is through supplementation. All commercial MSM supplements are synthetically produced, but this does not mean they are inferior to naturally occurring MSM. Chemically, the synthetic MSM is identical in structure to the compound found in nature, and reputable manufacturers use advanced purification methods, such as distillation, to ensure high purity and remove contaminants.
| Feature | Naturally Occurring MSM (in food) | Synthetic MSM (supplements) |
|---|---|---|
| Source | Produced via the global sulfur cycle, absorbed by plants and animals | Manufactured in a lab from dimethyl sulfoxide (DMSO) and hydrogen peroxide |
| Concentration | Very low, typically in the parts per million (ppm) range | High, standardized concentration, allowing for consistent therapeutic doses |
| Availability | Quickly lost through cooking, heating, pasteurization, and storage | Stable, consistent, and bioavailable, with minimal loss over time |
| Dosing | Impossible to achieve therapeutic dose through diet alone | Allows for controlled and effective dosing as used in clinical trials |
| Purity | Affected by soil quality and environmental factors | Can be purified to ensure high-quality and free of contaminants |
The Role of MSM Supplements
Because of the low concentrations in food and the destructive nature of modern food processing, MSM supplements are the most effective way to reap its potential health benefits, which include:
- Reducing joint pain and inflammation, particularly in osteoarthritis.
- Accelerating recovery after exercise by reducing muscle damage and oxidative stress.
- Alleviating seasonal allergy symptoms by lowering inflammation.
- Supporting skin health by strengthening keratin and reducing signs of aging.
- Boosting immune function by increasing glutathione levels.
Note: When considering supplementation, always choose products from reputable brands to ensure purity and consult with a healthcare provider, especially if you have pre-existing conditions or are taking other medications. An example of high-quality MSM manufacturing is found at Bergstrom Nutrition.
Conclusion
While methylsulfonylmethane is present in various foods, from raw milk to vegetables, the concentrations are minimal and largely lost during cooking and processing. The natural sulfur cycle that brings MSM into our ecosystem provides a fundamental baseline, but not a reliable therapeutic source. As a result, supplements are the most practical way to achieve the beneficial doses of MSM used in clinical research for conditions such as arthritis and exercise recovery. Understanding the difference between these natural trace amounts and the concentrated synthetic form is key to making informed dietary and supplementation decisions.
