We have all been there—lifting the heaviest weights in the gym and eating all the tasteless foods without getting any results. To break this plateau, fitness freaks often go for supplementation to build muscle.
Recently, Methylsulfonylmethane (MSM) has become popular among athletes for its muscle growth ability. But does MSM help build muscle for real or is it just hyped up?
Well, this compound is naturally found in foods and is mostly popular for improving skin health. However, not only fitness enthusiasts but health experts have also linked it to muscle-building benefits. This has sparked some interest among those who want to get bulky and fit. So, let’s unveil the effects of MSM on muscle building and explore whether it’s worth it to use it.
Does MSM Help Build Muscle?
Gaining muscles fast is not everyone’s cup of tea. To achieve this aim, you don’t only need to just work hard but also be aware of the ways that help boost recovery.
Healing and muscle repair is one of the most important parts, and MSM can support it.
Yes, you read it right; this naturally occurring compound can influence the recovery process positively.
A study published in The Journal of Sports Medicine and Physical Fitness suggests that supplementing with MSM can reduce muscle damage by affecting antioxidant capacity.
Another study published in the Journal of the International Society of Sports Nutrition claims that MSM supplementation can decrease muscle and joint pain after exercise.
Considering these studies, we can confirm that MSM has properties that support muscle gain. However, MSM isn’t going to help you bulk up directly. In the next segment, we explain MSM and its indirect relation to muscle gains in detail.
How Does MSM Help Build Muscle?
The hype of MSM being effective for muscle gain was not just a marketing gimmick. Scientific studies have shown MSM benefits on the muscles. These benefits support muscle growth by:
1. Improving Recovery
From ages, people are aware of MSM benefits for skin and joint pains. However, now we know that scientific studies have proven that it reduces muscle damage. It reduces muscle damage by increasing antioxidant activity in the body.
According to fitness experts, reduced muscle damage means enhanced recovery after overtraining. With the help of MSM, you will not only get rid of soreness much faster but will also get bigger muscles. This will play a huge role in improving performance in the gym.
Additionally, it is also known to reduce oxidative stress as it is a good source of sulfur, which also supports recovery.
2. Improve Performance
To look big you have to lift big. However, lifting those big heavy weights is only sometimes good for your joints, especially for elder people. Joint pain and stiffness can take a toll on your performance. However, one can avoid it by introducing MSM into their lives.
Many studies have proved that this compound reduces inflammation, which helps with joint pain.
Additionally, apart from reducing joint pain it also keeps the muscles ready for the next session by speeding up the recovery process. MSM supplement reviews have also shown how this usage has helped people do more in the gym.
3. Enhances Blood Flow
The muscles recover and grow when the blood carries needed nutrition to them. This is why proper blood flow to muscles is as important as lifting weights. Some health experts believe that MSM can improve blood flow, which will eventually lead to increased muscle mass.
This improvement in blood flow by MSM also supports the healing process and enhances performance in the gym. It has been seen that enhanced blood flow can help with the same amount of work with much less effort.
4. Collagen Production
The reason why MSM is popular in skin care is because of its ability to increase collagen production. However, collagen not only helps improve skin health but also plays a role in muscle growth.
This is because collagen is a protein that covers up 30% of the whole body’s protein. It plays a crucial role in keeping the muscles strong and tight.
It contains 19 amino acids, which is why it is believed to help promote muscle growth. Some health experts also suggest that it can improve muscle protein synthesis and help the muscle function properly.
So, these were 4 benefits of MSM that support muscle growth. However, while exploring the topic “Does MSM Help Build Muscle” we need to weigh its disadvantages as well.
Side Effects of MSM for Muscle Growth
MSM indeed has benefits that can help to build muscles. But it also comes with some negative side effects. Here are some possible side effects of MSM on muscle growth:
1. Fatigue
There are not many studies available to shed light on its side effects. This is because most studies have focused on its benefits. However, fatigue can be one possible side effect, which can affect muscle growth.
People who have used MSM supplements have experienced fatigue. This will affect your performance in the gym, which will eventually disturb the muscle-building process.
Additionally, it also attacks the concentration power which is needed to grow muscle faster.
2. Stomach Discomfort
Nutrition plays a very important role in gaining muscle mass, but most people don’t know that absorbing nutrition is also very important. MSM can result in stomach discomfort that can create problems with your digestion.
Bad digestive health will not be able to absorb the needed nutrition for increasing muscle size. Diarrhea is also one such side effect of MSM consumption. This gastrointestinal issue will not only affect your digestion but will also affect your performance in the gym.
3. Allergic Reactions
As we have discussed MSM is a compound that is not researched properly. The scientific evidence about its side effects is up to the mark and more research is needed. This is why till now it has not been related to a very serious allergic reaction.
However, some health experts suggest that very rarely, it can lead to allergic reactions like rashes, itching, or severe dizziness. These issues may not be directly related to muscle growth but can affect performance in the gym.
4. May React with Other Supplements
Last but not least it may react with supplements you are taking to improve muscle gains. MSM is a fairly new introduction to the bodybuilding industry.
This is why right now it’s not clear how it will react with other fitness supplements, like whey protein and creatine for muscle gains. This is why we always suggest talking to a health expert before incorporating MSM into your daily routine.
Now you know if MSM helps build muscle or not and what are its side effects. Knowing about the MSM dosage is extremely important to avoid any negative effects and take the supplement in the best way possible.
How to Take MSM to Build Muscle?
Well, there’s no such recommended dosage of MSM for bodybuilding. But if we look at the study published in The Journal of Sports Medicine and Physical Fitness, 18 men experienced reduced muscle damage while taking 50 mg of MSM powder per kg body weight.
While you can go for this dosage, we always suggest talking to a health expert as everyone’s physical needs are different. This natural compound comes in different forms but MSM powder or capsule is much better when it comes to building muscles.
This is because these two forms are used in all scientific studies. However, apart from these two sources, one can also get it naturally through diet.
Natural Sources of MSM
MSM is a naturally occurring compound that is available in foods. Those who are not comfortable with supplements can rely on those foods to complete their daily MSM dosage. So, here’s some natural sources of MSM:
- Eggs
- Fish
- Meat
- Legumes
- Nuts
- Seeds
- Garlic
- Onion
- kale
Add these foods to your daily diet and take advantage of MSM in improving muscle size and achieving your desired physique.
Conclusion
MSM does help in building muscles as many studies have proven its benefits for muscle growth. It mainly supports muscle growth by reducing muscle damage and enhancing the recovery process.
Additionally, it also influences performance in the gym by enhancing blood flow and many other bodily functions. However, it also comes with some side effects, and that’s why it’s important to talk to a health expert before introducing it in your life. You can take MSM through supplements or use natural foods to complete its dosage.