Epsom salt is a popular remedy for many ailments.
People use it to relieve health problems, such as muscle pain and stress. It is also affordable, easy to use and safe if used correctly.
This article provides a comprehensive overview of Epsom salt, including its benefits, uses, and side effects.
Epsom salt is also known as magnesium sulfate. It is a chemical compound composed of magnesium, sulfur and oxygen.
It takes its name from the town of Epsom in Surrey, England, where it was originally discovered.
Despite its name, Epsom salt is a completely different compound from table salt. It was probably called “salt” because of its chemical structure.
It has a similar appearance to table salt and is often dissolved in baths. That’s why you may also know it as “bath salt.” Although it looks similar to table salt, its taste is distinctly different. Epsom salt is quite bitter and unpleasant.
Some people still consume it by dissolving the salt in water and drinking it. However, due to its taste, you probably won't want to add it to food.
For hundreds of years, this salt has been used to treat conditions such as constipation, insomnia and fibromyalgia. Unfortunately, its effects on these conditions are not well documented.
Most of the reported benefits of Epsom salt are attributed to its magnesium, a mineral that many people don't get enough of.
You can find Epsom salt online and in most drugstores and grocery stores. It is usually located in the field of pharmacy or cosmetics.
Summary Epsom salt – otherwise known as bath salt or magnesium sulfate – is a mineral compound believed to have many health benefits.
When Epsom salt is dissolved in water, it releases magnesium and sulfate ions.
The idea is that these particles can be absorbed through the skin, providing you with magnesium and sulfates, which have important bodily functions.
Despite claims to the contrary, there is no evidence that magnesium or sulfates are absorbed into the body through the skin (1).
However, the most common use for Epsom salt is in baths, where it is simply dissolved in bath water.
However, it can also be applied to your skin as a cosmetic or taken by mouth as a magnesium supplement or laxative.
Summary Epsom salt dissolves in water so can be added to baths and used as a cosmetic. However, there is no evidence that your body can absorb its minerals through the skin.
Many people, including medical professionals, claim Epsom salt to be a therapeutic agent and use it as an alternative treatment for several conditions.
Provides magnesium
Magnesium is the fourth most abundant mineral in the body, the first being calcium.
It is involved in more than 325 biochemical reactions that benefit your heart and nervous system.
Many people don't get enough magnesium. Even if you do, factors like dietary phytates and oxalates can interfere with the amount your body absorbs (2).
While magnesium sulfate has value as a magnesium supplement, some people claim that magnesium may be better absorbed through Epsom salt baths than when taken by mouth.
This claim is not based on any available evidence.
Proponents of the theory point to an unpublished study of 19 healthy people. The researchers claimed that all but three participants had higher blood levels of magnesium after being soaked in an Epsom salt bath.
However, no statistical tests were performed and the study did not include a control group (3).
As a result, his conclusions were unfounded and highly questionable.
Researchers agree that magnesium is not absorbed through people's skin, at least not in scientifically relevant amounts (1).
Promotes reduction of sleep and stress
Adequate levels of magnesium are essential for sleep and stress management, likely because magnesium helps your brain produce neurotransmitters that induce sleep and reduce stress (4).
Magnesium can also help your body produce melatonin, a hormone that promotes sleep (5).
Low levels of magnesium can negatively affect sleep quality and stress. Some people claim that taking an Epsom salt bath can remedy these problems by allowing your body to absorb magnesium through the skin.
It is more likely that the calming effects of Epsom salt baths are simply due to the relaxation caused by taking hot baths.
Help with constipation
Magnesium is often used to treat constipation.
This appears to be helpful because it draws water into the colon, which promotes bowel movements (6, 7).
Most commonly, magnesium is taken orally to relieve constipation in the form of magnesium citrate or magnesium hydroxide.
However, taking Epsom salt would also be effective, although little studied. Nonetheless, the FDA lists it as an approved laxative.
It can be taken by mouth with water according to the directions on the package.
Adults are generally advised to take 2 to 6 teaspoons (10 to 30 grams) of Epsom salt at a time, dissolved in at least 8 ounces (237 ml) of water and consumed immediately. You can expect a laxative effect within 30 minutes to 6 hours.
You should also know that consuming Epsom salt can have unpleasant side effects, such as bloating and loose stools (7).
It should only be used occasionally as a laxative, not for long-term relief.
Exercise Performance and Recovery
Some people claim that taking an Epsom salt bath can reduce muscle pain and relieve cramps, both important factors for physical performance and recovery.
It is well known that adequate levels of magnesium are helpful for exercise because magnesium helps your body use glucose and lactic acid (8).
Although relaxing in a warm bath can help soothe sore muscles, there is no evidence that people absorb magnesium from bath water through the skin (1).
On the other hand, oral supplements can effectively prevent magnesium deficiency or deficiency.
Athletes are prone to low magnesium levels. Health professionals therefore often recommend taking magnesium supplements to ensure optimal levels.
Although magnesium is clearly important for exercise, the use of bath salt to improve fitness is not well documented. At this point, the supposed benefits are purely anecdotal.
Reduced pain and swelling
Another common claim is that Epsom salt helps reduce pain and swelling.
Many people report that taking an Epsom salt bath improves symptoms of fibromyalgia and arthritis.
Again, magnesium is thought to be responsible for these effects, as many people with fibromyalgia and arthritis are deficient in this mineral.
A study of 15 women with fibromyalgia concluded that applying magnesium chloride to the skin may be beneficial in reducing symptoms (9).
However, this study was based on questionnaires and lacked a control group. Its results should be taken with a grain of salt.
Summary Most of the supposed benefits of Epsom bath salts are anecdotal. On the other hand, oral magnesium supplements may benefit sleep, stress, digestion, exercise, and pain in deficient individuals.
Although Epsom salt is generally safe, there are a few negative effects that can occur if you use it incorrectly. This is only a concern when you take it by mouth.
First of all, the magnesium sulfate it contains can have a laxative effect. Consuming may cause diarrhea, bloating or stomach upset.
If you use it as a laxative, be sure to drink plenty of water, which can reduce digestive discomfort. Also, never take more than the recommended dose without first consulting your doctor.
Some cases of magnesium overdose have been reported, in which people took too much Epsom salt. Symptoms include nausea, headache, lightheadedness, and redness of the skin (2, 10).
In extreme cases, magnesium overdose can lead to heart problems, coma, paralysis and death. This is unlikely as long as you take it in appropriate amounts as recommended by your doctor or listed on the package (2, 10).
Contact your doctor if you have signs of an allergic reaction or other serious side effects.
Summary The magnesium sulfate in Epsom salt can cause side effects when taken by mouth. You can prevent them by using it correctly and talking with your doctor before increasing your dosage.
Here are some of the most common ways to use Epsom salt.
Bath
The most common use is to take what is called an Epsom salt bath.
To do this, add 2 cups (about 475 grams) of Epsom salt to the water in a standard-sized bathtub and soak your body for at least 15 minutes.
You can also put the Epsom salt under running water if you want it to dissolve faster.
Although warm baths can be relaxing, there is currently no good evidence of the benefits of an Epsom salt bath on its own.
Beauty
Epsom salt can be used as a beauty product for skin and hair. To use it as an exfoliant, simply place some in your hand, moisten it and massage it into the skin.
Some people claim that it is a useful addition to facial washing because it can help clear pores.
Half a teaspoon (2,5 grams) will be enough. Simply combine it with your own cleansing cream and massage it into the skin.
It can also be added to conditioner and can help add volume to your hair. For this effect, combine equal parts conditioner and Epsom salt. Work the mixture through your hair and let it sit for 20 minutes, then rinse.
These uses are entirely anecdotal and not supported by any studies. Remember that it works differently for everyone and you may not enjoy the reported benefits.
Laxative
Epsom salt can be taken orally as a magnesium supplement or laxative.
Most brands recommend taking 2 to 6 teaspoons (10 to 30 grams) per day, dissolved in water, at most for adults.
About 1 to 2 teaspoons (5 to 10 grams) is usually enough for children.
Consult your doctor if you need a more individualized dosage or if you want to increase the dose higher than what is indicated on the package.
Unless you have the consent of a doctor, never consume more than the upper consumption limit indicated on the package. Taking more than you need could lead to magnesium sulfate poisoning.
If you want to start taking Epsom salt by mouth, start slowly. Try consuming 1 to 2 teaspoons (5 to 10 grams) at a time and gradually increase the dose as needed.
Remember that everyone's magnesium needs are different. You may need more or less than the recommended dose depending on how your body responds and how you use it.
Additionally, when consuming Epsom salt, be sure to use pure, supplement-grade Epsom salt that contains no fragrances or dyes.
Summary Epsom salt can be dissolved in baths and used as a beauty product. It can also be consumed with water as a magnesium supplement or laxative.
Epsom salt may be helpful in treating magnesium deficiency or constipation when taken as a supplement. It can also be used as a beauty product or bath salt.
There isn't much evidence to support all of the reported benefits. Its positive effects are mostly anecdotal at this point and more research is needed into its functions.
However, Epsom salt is generally safe and easy to use.
Healthline and our partners may receive a share of revenue if you make a purchase using a link above.