What is Sulfur?
Sulfur is an essential trace mineral which can be found concentrated intracellularly in every cells of the body. It can be found in hair, skin and nails.
The odor that releases from burnt hair comes from sulfur and the odor that comes from rotten eggs is also due to sulfur.
Organic sulfur is better absorbed than inorganic sulfur. Sulfur is excreted in urine as the inorganic form.
Sulfur can be found contained in virtually all the cells of the body. Sulfur can be found in the structure of thiamine and biotin. Methionine, cysteine, homocysteine and taurine are amino acids containing sulfur. Sulfur can also be found in the antioxidants glutathione and lipoic acid. It is also an important part of chondroitin and fibrinogen and co-enzyme A. Sulfur is found in the anticoagulant medication heparin. Sulfites are a form of sulfur that can cause allergies in some people.
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Health benefits of Sulfur
Promotes health of hair, nails and skin
Sulfur is found in the skin, hair and nails. Having sufficient amounts of sulfur can help maintain the healthy appearance of skin, hair and nails. Some studies have shown sulfur helped to improve hair growth and also the strength and appearance of nails. Sulfur also has shown to speed up wound healing and sun burns. Topically sulfur has been used for various skin conditions.
Sulfur is a precursor to glutathione and vitamin C helps with collagen production. Glutathione and collagen both in sufficient supply can help improve gut vitality and improve skin, hair, nails, teeth and joint health.
Prevents muscle wasting
Muscle wasting and muscle atrophy can occur due to a number of health conditions and can be found in those with cancer. MSM supplementation has shown to help those with cancer and has the benefit of reducing lactic acid which feeds cancer cells. MSM has also shown to reduce growth of tumors. [2]
Helps provide energy
Sulfur has an important role in carbohydrate metabolism and is an part of insulin which is required for carbohydrate metabolism. A deficiency of sulfur can interfere with carbohydrate metabolism as insulin is needed to use sugar (glucose) for energy production. Healthy insulin levels and utilization of carbohydrates can prevent diabetes which is a condition where blood sugar levels are too high due to impaired carbohydrate metabolism.
Helps with detoxification
Similar to other detoxifying nutrients such as selenium and iodine sulfur assists with the elimination of various heavy metals such as mercury, aluminium and cadmium by binding to these. It can also help reduce copper levels which may be too high in some people.
People with arthritis or other inflammatory disorders have been found to have high levels of copper stored in the body. Sulfur reduces copper levels which may be beneficial for those with toxic levels of copper. Some supplements such as MSM and other sulfur containing supplements have shown to benefit people with arthritis. [3] [4] [5]
Boosts the immune system
Sulfur has antioxidant activity and is a precursor for glutathione, a powerful antioxidant produced in the cells of the body helping to reduce oxidative stress. Age, stress and exposure to toxins reduces the production of glutathione which a sulfur deficiency could make worse.
Agonist / Synergist
Vitamins: B12, C
Minerals: Na, Mo, Se, Cr
Sulfur works synergistically with the B vitamins.
Sulfur can help balance copper levels if copper is too high and works synergistically with other nutrients such as vitamin C, chromium and molybdenum.
Antagonists
Vitamins: B15
Minerals: Ca, Cu, K
Heavy metals: Al, Cd, Hg
Sulfur can decrease storage levels of copper.
Sulfur can decrease retention of copper, zinc and manganese. [6]
Sulfur can lower calcium and potassium levels.
Food sources of Sulfur
Sulfur is normally obtained through adequate protein in the diet. Sulfur food source include onions, garlic, eggs, meat, poultry, fish, nuts and legumes. Some other fruit and vegetable sources include lettuce, raspberries, bananas, watermelon, pineapple, avocados, tomatoes, mustard, kale, cabbage, Brussels sprouts and most other cruciferous vegetables.
Sulfur can also be found in tea and cocoa.
When chopping onions the teary eyes reaction is from the hydrogen sulphide. 1% of sulfur is contained in protein food which gives 1g of sulfur per 100g of protein.
Recommended Dietary Allowance
The RDA has not been established for sulfur. [7]
Sulfur Supplementation
Sulfur supplements are available in a variety of forms and they can be found as capsules and tablets. It is also found contained in two amino acids methionine and cysteine. MSM (methylsulfonylmethane) is the most common supplement which consists of sulfur.
NAC also contains sulfur and is used for its antioxidant benefits. Glucosamine sulfate is also available as a supplement and is a sulfur containing compound or sugar found naturally in the body.
Sulfur is also available as dimethyl sulfoxide (DMSO). DMSO and glucosamine sulfate can both be taken orally or used topically.
Glucosamine is often used with chondroitin sulfate which is an essential structure of cartilage and is often used by those with osteoarthritis.
Sulfur supplements are commonly used for the following conditions:
- Arthritis (joint inflammation)
- Osteoporosis, bursitis
- Tendonitis
- Muscle cramps
- Musculoskeletal disorders
- Shingles
- Headaches
- Interstitial cystitis
The onion sock remedy is a traditional folk remedy often used at times of viral and bacterial infections, it is believed to help stop the track of various with a number of anecdotal reports supporting its efficacy. The onion sock remedy is used at times when an individual may have caught a cold with a chronic cough. The onion is peeled then cut into half and flat cut side is placed under soles of feet and wearing a sock to keep it in place. This remedy has been used for many generations with a noticeable benefit of stopping a cough. Other remedies include an onion syrup made from the onions which some have reported to help stop an existing cough. This benefit is likely due to the activity of sulfur compounds found in onions. However no studies exist to suggest that these are indeed useful to halt a cough commonly associated with a cold.
Deficiency symptoms of Sulfur
Deficiency of sulfur is rare and as a result an RDA has not been set for this nutrient. However a deficiency is associated with the following symptoms:
- Joint pain
- Fatigue (Chronic)
- Alzheimer’s disease*
- Memory loss
- Obesity
- Heart disease
- Nerve degeneration
- Lupus
- Arthritis
- Allergies
- Scleroderma
- Low insulin
- Collagen diseases (of hair, skin, nails, joints)*
- Impaired protein synthesis
- Low glutathione
- Damaged cells
*Examples of collagen diseases include rheumatoid arthritis, systemic lupus erythematosus, and systemic sclerosis.
Those with Alzheimer’s disease are found to have deficient levels of sulfur as the disease progresses.
Sulfur deficiency can be caused by;
- Low dietary intake of sulfur
- Low protein intake
- Depleted soil levels
Sulfur, like many other essential nutrients for the body are becoming deficient. Vegetable or plant based sulfur may be a poor choice. Vegan and strict vegetarian diets can potentially lead to low levels of sulfur. Animal protein is the best source of dietary sulfur.
Toxicity symptoms of Sulfur
Although toxicity of sulfur is rare as excess amounts are excreted through urine, an intake of too much sulfur can cause the following symptoms:
- Strong urine odour
- Gastrointestinal problems
- Diarrhea
- Flatulence
- Abdominal bloating
- Burning sensation in stomach
The following conditions can be affected by high intake of sulfur:
- Crohn’s disease
- Lou Gehrig’s disease (also known as Amyotrophic Lateral Sclerosis (ALS))
- Asthma*,
- Inflammatory vascular / joint degeneration
- Inability to metabolize amino acid cysteine
- Low copper levels
- Low calcium levels
- Low potassium levels
*Asthma can be aggravated by sulfites although some research suggests sulfur may have positive effects on asthmatic conditions.
Precautions and warnings
It’s important to check with your doctor if you are taking any medications or have health conditions that may be affected by selenium before supplementing with sulfur.