The synergy of MSM and magnesium: Discover the health benefits
Leila WehrhahnUpdated:The essentials at a glance:
MSM and magnesium can be taken at the same time. Direct combination studies are not currently available. In smaller randomised controlled trials over 6 to 12 weeks, MSM has been associated with improvements in knee-related symptoms. Common daily intakes range from 1.5 to 6 g. For magnesium, authorised EU health claims include contributions to normal muscle function and to the reduction of tiredness and fatigue. Intakes of around 200 to 250 mg per day are often used. Citrate or glycinate forms are generally regarded as well tolerated. It is important to observe the upper level of 250 mg per day from food supplements and to keep appropriate intervals between magnesium and medications. MSM during pregnancy and breastfeeding should only be used after medical advice.
There are currently no direct studies on the combination of MSM and magnesium; however, there is varying strength of evidence for each substance individually. Here you can find out how to get started sensibly, which dosages are commonly used in studies, who might consider this combination and what to look out for in terms of safety and quality.
Should you combine MSM and magnesium?
In brief: yes, taking them in parallel is generally possible. Direct combination studies are lacking; for MSM in relation to movement‑related knee discomfort, there are small to medium-sized RCTs reporting improvements in pain and function after 6–12 weeks. For magnesium there are authorised EU health claims (including contribution to normal muscle function and reduction of tiredness and fatigue). See the evidence “traffic light” below.
MSM for joint/movement-related discomfort: Evidence: moderate (smaller RCTs, 6–12 weeks).
MSM Capsules
Magnesium for normal muscle function and less fatigue: Evidence: strong (authorised EU health claims).
Magnesium complex
Synergy MSM + magnesium: Evidence: limited (no direct combination studies).
What is MSM? What does magnesium do?
MSM in brief
- What is it being studied for? Primarily for movement‑related knee discomfort. In RCTs, pain and function scores after 12 weeks differed from placebo (for example, differences on WOMAC subscales and total scores in the range of approximately 12–27 mm on 0–100 mm scales, depending on the endpoint).
- Typical dosages in studies: around 1.5–6 g/day, often 3–6 g/day, divided across the day; study duration usually 6–12 weeks.
- Safety profile: Generally well tolerated in studies; occasional gastrointestinal discomfort or headache has been reported. Data in pregnancy/breastfeeding are insufficient – do not use without medical advice in these situations.
MSM has been investigated in smaller studies over 6–12 weeks for knee discomfort and showed measurable differences compared with placebo in some cases. Typical study doses range from 1.5–6 g/day.
Magnesium in brief
- Authorised health claims: Magnesium contributes to normal muscle function, to the normal functioning of the nervous system and to the reduction of tiredness and fatigue. These statements are legally authorised across the EU and subject to conditions of use (minimum content per portion).
- Forms & tolerability: Organic compounds such as citrate or glycinate are often reported in studies to have higher bioavailability and/or be better tolerated than oxide.
- Safety profile: The most common side effect at higher supplemental intakes is loose stools/diarrhoea. Caution is advised in kidney disease; spacing from certain medicines is recommended (see below).
Magnesium contributes to normal muscle function, among other roles. Citrate/glycinate are regarded as well‑tolerated forms. High supplemental intakes can have a laxative effect.
| Form of magnesium | Advantages | Notes |
|---|---|---|
| Citrate | Good solubility; higher bioavailability than oxide in some studies | Take with food if you have a sensitive stomach |
| Glycinate | Often well tolerated (chelate) | Popular in the evening; tends to have lower laxative effects |
| Oxide | Can be dosed relatively highly; inexpensive | Lower bioavailability, may have a laxative effect |
MSM Capsules
Are there synergy effects?
At present there are no direct studies on the combination of MSM and magnesium. Plausible reasons why some people choose to try them together include the fact that magnesium contributes to normal muscle function and to reduced tiredness and fatigue, while MSM has been studied in relation to discomfort and mobility. Any additional benefit from combining them remains hypothetical. Statements such as “MSM improves cell membrane permeability and thereby increases magnesium uptake” are speculative and not robustly demonstrated; they should not be regarded as established facts.
There are no direct studies on the MSM + magnesium combination. A benefit is conceivable but unproven – start cautiously and pay attention to how you respond.
How to take MSM and magnesium sensibly
Dosage & timing
- Start low, increase slowly: for example, 1 g MSM in the morning; 200–250 mg magnesium (e.g. glycinate/citrate) in the evening with a small meal.
- Increase (if well tolerated): gradually increase MSM to 2–3 g/day; adjust magnesium, depending on diet and individual needs, to 300–400 mg/day. Take into account the notes on upper levels from supplements below.
- With or without food: MSM is often well tolerated with the first meal; magnesium in the evening is frequently preferred. If you have a sensitive stomach, always take with food.
- Timeframe for potential effects: In studies, first measurable effects were usually assessed after 6–12 weeks – plan a trial period of at least 4–8 weeks.
Combination examples
• Goal “training + recovery”: 1–2 g MSM in the morning; 200–250 mg magnesium glycinate in the evening.
• Goal “gentle on the stomach”: MSM in 2–3 smaller portions with meals; magnesium citrate after dinner.
• Goal “sleep & muscle relaxation”: MSM in the morning; magnesium glycinate 1–2 hours before bedtime.
Tolerated product forms include, for example, magnesium glycinate/citrate – well‑tolerated forms as well as OptiMSM – tested for purity.
Safety, interactions, quality
- Who should be cautious? If you have kidney disease, discuss magnesium supplementation with a doctor. For MSM in pregnancy/breastfeeding there are insufficient human data – seek medical advice beforehand.
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Interactions & timing: • Levothyroxine: leave at least 4 hours between this medicine and magnesium.
• Tetracyclines/fluoroquinolones (certain antibiotics): take 2–3 hours before or 4–6 hours after magnesium.
• Bisphosphonates: take separately from minerals (follow your doctor’s instructions).
Discuss other medicines (e.g. diuretics) with your doctor. - Tolerability: High supplemental intakes of magnesium can have a laxative effect; if needed, change the form (e.g. to glycinate) and reduce the dose. MSM is only rarely associated with mild gastrointestinal discomfort.
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Quality criteria: • MSM: tested purity (e.g. distilled, certified OptiMSM), up-to-date laboratory analyses.
• Magnesium: clearly declared elemental magnesium content, preferably organic salts (citrate, glycinate), transparent test reports. - Regulation/reference values: In the EU, for magnesium from food supplements a tolerable upper intake level (UL) of 250 mg/day applies for easily dissociable compounds; intake from food does not count towards this. The D‑A‑CH reference values for daily total intake are around 350 mg (men) and 300 mg (women).
Keep a 2–4 hour interval between magnesium and certain medicines. Pay attention to kidney function, individual tolerability and verified product quality.
Practical example
Bea (42), who jogs three times per week, starts with 1 g MSM in the morning and 200 mg magnesium glycinate in the evening. After 1 week she increases MSM to 2 g/day. After 6 weeks she notes less morning stiffness (pain scale from 6/10 to 3/10) and feels she recovers more quickly after runs. Note: this is an example and does not guarantee individual effects.