Sulfur

Overview:

Sulfur, The Mineral You Didn’t Know You Need

Sulfur is present in methylsulfonylmethane (MSM), a naturally-occurring substance available as a supplement. Sulfur is a mineral needed for the manufacture of many proteins, including those forming hair, muscles, and skin. Sulfur contributes to fat digestion and absorption, because it is needed to make bile acids. Sulfur is also a constituent of bones, teeth, and collagen (the protein in connective tissue). As a component of insulin, sulfur is needed to regulate blood sugar.

Sulfur is an essential mineral, meaning the body can’t make it on its own and we must consume it through our diets. Thankfully, sulfur is available in a wide variety of foods. (1) It is supplied by inorganic sulfates in drinking water and sulfur-containing compounds in foods, known as organosulfur compounds.

Background and History:

Sulfur is one of three minerals that are in your body in the highest volume. (1) Sulfur assists in numerous bodily functions, including building and repairing DNA, as well as protecting cells from damage. (2) Emerging research has identified several health benefits of consuming sulfur-rich foods, including a reduced risk of developing certain chronic health conditions.

Sulfur has long been used for several therapeutic applications in medicine. As a natural anti-microbial, sulfur is an effective treatment for certain dermatological conditions, such as acne, dandruff, rosacea, and warts. (3) Sulfur is also used in the metabolism of certain medications, including antibiotics, anti-inflammatories, and anticonvulsant drugs. (4)

Sources of Sulfur

Sulfur is found in many plant and animal based foods. Eating a balanced diet that incorporates varieties of foods can help insure you intake proper amounts of sulfur.

Allium Vegetables – garlic, leeks, onions, scallions and shallots
Cruciferous Vegetables – arugula, broccoli, Brussels sprouts, cabbage, kale, radishes
Eggs
Legumes – chickpeas, faba beans, kidney beans, lentils, peas
Meat and Seafood – chicken, crab, lobster, scallops, organ meats
Dairy Products – milk, yogurt, parmesan cheese, cheddar cheese
Nuts and Seeds – almonds, brazil nuts, walnuts, sesame seeds, sunflower seeds

If by chance you don’t get a sufficient intake of sulfur, many people have begun using Methylsulfonylmethane, also known as MSM, which is a sulfur-containing compound found in plants, animals, and humans. It can also be made in a lab into a dietary supplement, which is used widely in alternative medicine.

Health Benefits of Sulfur:

Joint and Muscle Pain as well as Recovery Speed Post-Exercise

Methylsulfonylmethane (MSM) is a sulfur-containing compound. Research has demonstrated that MSM may reduce inflammation and decrease joint and muscle pain. (5)(6) A randomized, double-blind study found that individuals with osteoarthritis-associated knee pain experienced a reduction in pain and had improved joint function following 12 weeks of MSM supplementation, administered twice daily. (7)

Damage/Stress Recovery

During exhaustive exercise, muscle damage occurs and oxidative stress increases, this causes athletes to experience muscle soreness and pain, which can hinder athletic performance and training.

MSM can naturally speed muscle recovery after intense exercise by reducing inflammation and oxidative stress.

A study in 18 men showed that taking 50 mg of MSM powder per kg of body weight for 10 days significantly reduced exercise-induced muscle damage and increased antioxidant activity following an 8.7 mile (14 km) run. It may also be beneficial for reducing pain after prolonged exercise.

Reduces Risk of Cardiovascular Disease

The primary sulfur-containing compounds in cruciferous vegetables, known as glucosinolates, may contribute to lower incidences of cardiovascular disease. (9)(8) One study demonstrated a positive correlation between the consumption of cruciferous vegetables and lower incidences of cardiovascular disease and cardiovascular disease-related mortality. This protective effect is believed to be due in part to their glucosinolate content.

Anti-Inflammatory and Tumor Prevention

The anti-inflammatory properties of MSM are well documented by scientific research.
It’s believed that MSM inhibits NF-kB, a protein complex involved in inflammatory responses in your body. It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins linked to systemic inflammation.
Additionally, MSM can increase levels of glutathione, a potent antioxidant produced by your body.

In Regard to Tumors:

MSM may also have anti-inflammatory and antioxidant effects, lending to its potential anti-cancer benefits. (18) Studies have shown that MSM may help boost immune function and induce cancer cell death in colon, gastrointestinal, and liver cancers. Glutathione, a powerful antioxidant that supports immune function and protects cells from inflammation, requires sulfur for its synthesis and structure. Research has shown that supplementing with MSM and eating plenty of sulfur-containing foods may increase glutathione levels and encourage upregulation of glutathione enzyme activity, as well as reduce oxidative stress that can lead to cancer.

May Lower Neurodegenerative Risk

Glucosinolates have been shown to reduce the risk of developing certain neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Emerging research has demonstrated that sulforaphane-rich foods may have protective effects against amyloid beta-induced oxidative damage that can contribute to the development of neurodegenerative diseases. Sulforaphane may also promote the clearance of amyloid beta plaque buildup in the brain, potentially reducing the risk of Alzheimer’s disease.

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