Epsom salt can be used as a supplement, bath salt, or beauty product. It’s also associated with very few side effects and may offer several potential health benefits. It is a popular remedy for many ailments and people use it to ease health problems, such as muscle soreness and stress. It’s also affordable, easy to use, and harmless when used appropriately.
What is Epsom salt?
It’s a chemical compound made up of magnesium, sulfur, and oxygen. Despite its name, Epsom salt is a completely different compound than table salt. It was most likely termed “salt” because of its chemical structure.
It has an appearance similar to table salt and is often dissolved in baths, which is why you may also know it as “bath salt.” While it looks similar to table salt, its taste is distinctly different it is quite bitter and unpalatable.
Some people still consume it by dissolving the salt in water and drinking it. However, due to its taste, you probably don’t want to add it to food. For hundreds of years, this salt has been used to treat ailments, such as electrolyte abnormalities, constipation, and eclampsia. Unfortunately, its effects on many other conditions are not well-researched.
How does it work?
When Epsom salt is dissolved in water, it releases magnesium and sulfate ions. The idea is that these particles can be absorbed through your skin, providing you with magnesium and sulfates — which serve important bodily functions.
Despite claims on the contrary, there is no good evidence that magnesium or sulfates are absorbed into your body through the skin. Yet the most common use for Epsom salt is in baths, where it is simply dissolved in bathwater.
It can also be applied to your skin as a cosmetic or taken by mouth as a laxative or magnesium supplement. However, because of its laxative effects, it might not be an ideal choice as a magnesium supplement if your goal is to prevent deficiency.
Reported health benefits and uses
Many people, including some healthcare professionals, claim Epsom salt is therapeutic 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 300 biochemical reactions that benefit your heart and nervous system and still, many people do not consume enough magnesium.
Promotes sleep and stress reduction
Adequate magnesium levels are essential for sleep and stress management, likely because magnesium helps your brain produce neurotransmitters that induce sleep and reduce stress. Low magnesium levels may negatively affect sleep quality and stress. Some people claim that taking Epsom salt baths can reverse these issues by allowing your body to absorb magnesium through the skin. It’s also possible that the calming effects of Epsom salt baths are simply due to the relaxation caused by taking hot baths.
Helps with constipation
It appears to be helpful because it draws water into your colon, which promotes bowel movements. Most often, magnesium is taken by mouth for constipation relief in the form of magnesium citrate, magnesium hydroxide, or magnesium oxide.
It can be taken by mouth with water according to the directions on the package. You should also know that consuming Epsom salt may produce unpleasant side effects, such as bloating and liquid stool. It should only be used occasionally as a laxative, not for long-term relief.
Exercise performance and recovery
Some people claim that taking Epsom salt baths can reduce muscle soreness and relieve cramps — both important factors for exercise performance and recovery. It is well known that adequate magnesium levels are helpful for exercise because magnesium helps increase the availability of glucose in the blood, muscles, and brain while reducing the accumulation of lactic acid in the muscles.
Reduced pain and swelling
Another common claim is that Epsom salt helps reduce pain and swelling. Many people report that taking Epsom salt baths improves symptoms of fibromyalgia and arthritis. Again, magnesium is deemed responsible for these effects, since many people with fibromyalgia and arthritis are deficient in this mineral.
Safety and side effects
While Epsom salt is generally safe, there are a few negative effects that can occur when you take it by mouth. First of all, the magnesium sulfate in it can have a laxative effect. Consuming it may result in diarrhea, bloating, or upset stomach. If you use it as a laxative, make sure to drink plenty of water, which may reduce digestive discomfort. Furthermore, never take more than the recommended dosage without first consulting a doctor.
In extreme cases, magnesium overdose can lead to heart problems, altered mental status, and death. This is unlikely as long as you take it in appropriate amounts as recommended by a doctor or listed on the package. Contact a doctor if you experience signs of an allergic reaction or other serious side effects.
Here are a few of the most common ways to use Epsom salt
Bath
The most common use is taking what’s called an Epsom salt bath. To do this, add 2 cups, or 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 more quickly. While hot baths can be relaxing, there is currently no good evidence for the benefits of an Epsom salt bath in itself.
Beauty
Epsom salt may be used as a beauty product for skin and hair. To use it as an exfoliant, just place some in your hand, dampen it, and massage it into your skin. Some people claim it’s a useful addition to facial wash, since it may help cleanse pores. Just a 1/2 teaspoon (tsp), or 2.5 g, will do the trick. Simply combine it with your cleansing cream and massage it onto the skin.
It can also be added to conditioner and may help add volume to your hair. For this effect, combine equal parts conditioner and Epsom salt. Work the mixture through your hair and leave for 20 minutes, then rinse. Remember that it works differently for everyone and that you may not experience the reported benefits.
Laxative
Epsom salt can be taken by mouth as a magnesium supplement or as a laxative. Though there are no official guidelines for how much you should take, many brands recommend taking 2–6 tsp (10–30 g) per day, dissolved in water, as a maximum for adults, or around 1–2 tsp (5–10 g) for children. Unless you have the consent of a doctor, never ingest more than the upper limit of intake stated on the package.
Taking more than you need could lead to magnesium sulfate poisoning. If you want to begin taking Epsom salt by mouth, start slowly 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 reacts and what exactly you are using it for.
The bottom line
Epsom salt may help ease constipation when taken as a supplement. It can also be used as a beauty product or bath salt. There isn’t a lot of evidence to support all of its reported benefits, and positive effects are mostly anecdotal at this point, and more research is needed on its functions.
