Sulphur is an often overlooked but extremely important element in the human body. You may be surprised to learn that it is one of the basic building blocks of many proteins, hormones and enzymes, and its presence is essential for maintaining healthy skin, hair, nails and joints. Despite this, sulphur is discussed much less frequently than calcium, iron or vitamin D. Why is this the case? Probably because its effects in the body are not directly visible – it functions more as a “hidden regulator” of metabolic processes.
In the human body, sulphur is a component of the amino acids methionine and cysteine, which are the basic building blocks of proteins. Cysteine enables the formation of disulphide bonds, which give proteins their spatial structure and stability. This explains why adequate sulphur intake is associated with strong hair, nails and connective tissues. Sulphur is also essential for the synthesis of glutathione, one of the most important antioxidants in the human body, which helps neutralise free radicals and supports detoxification processes in the liver. It can be said that without an adequate supply of sulphur, the body would be more susceptible to oxidative stress and cell damage.
In the past, however, sulphur “supplementation” was not understood as we know it today. Sulphur entered the body mainly through natural food, natural medicinal sources and therapeutic procedures, whereas today we often take it specifically in the form of modern nutritional supplements.
Historically, people obtained sulphur primarily from protein-rich foods and vegetables such as cabbage, broccoli, garlic and onions, which naturally contain sulphur compounds. In addition, traditional medicine and balneology used sulphur springs and mud baths, known for their content of hydrogen sulphide and related compounds. These procedures were believed to alleviate rheumatic complaints and certain skin problems. Sulphur therapy was therefore important long before the advent of modern nutritional supplements.
This is where the fundamental contrast between sulphur intake “in the past” and “today” becomes apparent. In the past, sulphur entered the body mainly as part of complex natural sources or physical therapies, whereas today we use it specifically in the form of specialised supplements such as MSM (methylsulfonylmethane), sulforaphane or NAC (N-acetylcysteine).
MSM (methylsulfonylmethane) is one of the best-known examples of modern sulphur supplementation. It is an organic compound that was systematically identified in the mid-20th century and subsequently began to be used as a dietary supplement. Organic forms of sulphur, including MSM, are presented in the literature as promising safe mineral supplements with a low toxicological profile. MSM contains approximately 34% organic sulphur and is promoted primarily for supporting the health of connective tissues, joints, hair, nails and skin. The US Food and Drug Administration (FDA) has classified MSM as “Generally Recognised As Safe”, i.e. a substance considered safe at normal doses. However, it should be added that its effectiveness in specific diseases has not been conclusively confirmed by extensive clinical studies.
Sulforaphane, an isothiocyanate naturally occurring in cruciferous vegetables, represents another line of modern sulphur supplementation. Unlike MSM, it is a bioactive substance that activates detoxification enzyme systems in the liver, for example through the Nrf2 signalling pathway. This is why it is currently often associated with antioxidant and anti-inflammatory potential.
Another trendy supplement is N-acetylcysteine (NAC), which serves as a precursor, i.e. a starting material, for the synthesis of cysteine. This is then used to produce glutathione, the main antioxidant in the human body. NAC is mainly used to support the detoxification functions of the liver and immune system. In practice, however, it has been shown that with sufficient intake of protein and natural sources of sulphur, supplementation is only necessary in specific situations, such as increased metabolic load or prolonged stress.
While in the past the emphasis was mainly on natural sources and traditional therapeutic approaches, today’s sulphur supplementation is based on a molecular understanding of its metabolism and specifically formulated compounds. This approach reflects advances in biochemical research investigating the specific effects of individual forms of sulphur in the body. At the same time, however, natural food sources of sulphur remain the basis for its healthy intake, while supplements may be particularly important for specific health goals or for at-risk groups such as the elderly, active athletes or people with low protein intake.
In conclusion, it can be said that today we approach sulphur supplementation in a more targeted and sophisticated way than in the past. We used to rely primarily on diet and natural sources, but today we try to use specific forms of sulphur. However, this does not mean that the modern approach is automatically better. Rather, it reflects a deeper understanding of the biochemical processes in the human body. I believe that the key is not to replace natural sources with supplements, but to understand when and for whom they may be useful. Research is thus shifting towards finding a balance between traditional intake and scientifically based supplementation. However, sulphur remains an example of a substance whose importance is often underestimated, even though it is present in the very foundations of cellular metabolism.
Ing. Mária Zajičková, PhD.
organic chemist, science populariser
Theodorou, A. A., Kyparos, A., Paschalis, V., Margaritelis, N. V., & Nikolaidis, M. G. (2019). N-acetylcysteine supplementation increases exercise performance and reduces oxidative stress only in individuals with low levels of glutathione. Free Radical Biology & Medicine, 115, 288–297.
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