Benefits, Uses, and Side Effects of Epsom Salt

Epsom salt can serve as a supplement, a bath additive, or a beauty aid. It’s linked to relatively few adverse reactions and might provide several potential health advantages.

Epsom salt is a widely used home remedy for a variety of complaints.

People employ it to relieve issues like muscle ache and tension. It’s inexpensive, simple to use, and safe when used properly.

This article offers a detailed look at Epsom salt, covering its uses, possible benefits, and potential side effects.

What is epsom salt?

Epsom salt, chemically known as magnesium sulfate, is a compound composed of magnesium, sulfur, and oxygen.

Despite its name, Epsom salt is a distinct substance from table salt. The term “salt” likely arose from its crystal-like chemical structure.

It resembles table salt in appearance and is commonly dissolved in baths, which is why it’s often called “bath salt.” Though it looks similar to table salt, its flavor is markedly different — Epsom salt is notably bitter and not pleasant to taste.

Many of the claimed benefits of Epsom salt stem from its magnesium content, a mineral that a significant portion of people fail to obtain in sufficient amounts.

You can buy Epsom salt online and at most pharmacies and grocery stores. It’s usually found in the pharmacy or personal care section.

How does it work?

When Epsom salt dissolves in water, it liberates magnesium and sulfate ions.

The premise is that these ions may be absorbed through the skin, supplying magnesium and sulfates — both of which play important roles in the body.

Contrary to some claims, there is limited evidence that magnesium or sulfates are effectively absorbed through the skin.

The most common application for Epsom salt remains soaking it in bathwater.

It can also be used topically as a cosmetic or consumed orally as a laxative or magnesium source. However, because it acts as a laxative, it may not be the best choice as a magnesium supplement when the aim is to prevent deficiency.

Reported health benefits and uses of epsom salt

Many individuals, including some clinicians, believe Epsom salt has therapeutic properties and utilize it as an alternative remedy for several problems.

Provides magnesium

Magnesium is the fourth most plentiful mineral in the human body, following calcium.

It participates in over 300 biochemical processes that support the heart and nervous system.

Still, a lot of people fail to consume adequate magnesium.

Although magnesium sulfate can serve as a magnesium supplement, some assert that magnesium is absorbed more effectively through Epsom salt baths than via oral intake.

However, this assertion lacks robust supporting evidence, and higher-quality research is necessary.

Promotes sleep and stress reduction

Sufficient magnesium is crucial for sleep and stress control, likely because magnesium aids the brain in producing neurotransmitters that encourage sleep and lower stress.

Some believe that soaking in Epsom salt baths can alleviate these problems by allowing magnesium absorption through the skin. Yet, this has not been scientifically confirmed.

It’s also plausible that the soothing impact attributed to Epsom salt baths is simply the result of the relaxation that comes from taking a hot bath.

Helps with constipation

Magnesium is commonly used to relieve constipation. It appears to help by drawing water into the colon, which encourages bowel movements.

Typically, magnesium for constipation is taken orally in forms such as magnesium citrate, magnesium hydroxide, or magnesium oxide.

Using Epsom salt orally may also be effective, though it hasn’t been as extensively researched as other formulations. Nonetheless, the Food and Drug Administration recognizes it as an approved laxative. It can be taken by mouth with water following the directions on the label.

Be aware that ingesting Epsom salt can cause unpleasant effects such as bloating and watery stools. It should be used occasionally for constipation, not for prolonged relief.

Exercise performance and recovery

Some people claim that Epsom salt baths lessen muscle soreness and ease cramps — factors important for exercise performance and recovery.

It’s well established that adequate magnesium supports exercise by helping increase the availability of glucose in blood, muscle, and brain tissue while reducing lactic acid buildup in muscles.

While relaxing in a warm bath may soothe sore muscles, there’s no conclusive high-quality evidence that magnesium from bathwater is absorbed through the skin.

By contrast, oral magnesium supplements can effectively prevent magnesium insufficiency or deficiency.

Athletes are susceptible to low magnesium levels, so health professionals often suggest supplements to maintain optimal levels.

Although magnesium is undeniably important for athletic performance, the idea of improving fitness specifically through bath salts is under-researched. For now, such benefits remain anecdotal.

Safety and side effects

Overall, Epsom salt is considered safe, but it can cause some adverse effects when taken orally.

Primarily, its magnesium sulfate content has a laxative effect. Ingesting it can lead to diarrhea, bloating, or an upset stomach.

If you use it as a laxative, be sure to stay well hydrated, which can lessen digestive discomfort. Never exceed the recommended dose without consulting a physician.

In severe instances, magnesium overdose may result in cardiac problems, changes in mental status, and even death. This outcome is unlikely when used at recommended amounts by a doctor or as indicated on the product.

Seek medical attention if you experience signs of an allergic reaction or other serious adverse effects.

How to use it

Below are some of the most common methods for using Epsom salt.

Bath

The most frequent application is an Epsom salt bath.

To prepare one, add 2 cups (about 475 grams) of Epsom salt to a standard bathtub filled with water and soak for at least 15 minutes.

You can also sprinkle the Epsom salt under running water to help it dissolve faster.

Although warm baths are relaxing, there’s currently insufficient evidence to attribute specific benefits to the Epsom salt itself.

Laxative

Epsom salt can be swallowed as a magnesium source or used as a laxative.

There aren’t universal dosing guidelines, so follow the directions provided on the product label.

Do not ingest more than the labeled maximum without approval from a healthcare professional. Exceeding recommended amounts could cause magnesium sulfate toxicity.

If you decide to try oral Epsom salt, begin with a low dose and increase gradually as needed.

Remember that magnesium needs vary between individuals. You might need more or less than the suggested dose depending on how your body responds and the intended use.

Also, when taking Epsom salt orally, use pure, supplement-grade Epsom salt that lacks added fragrances or colorants.

The bottom line

Epsom salt may help relieve constipation when used as an oral supplement and is commonly used as a bath additive.

There isn’t strong evidence for many of the benefits people attribute to it. Most positive effects are anecdotal, and further research is required to clarify its roles.

Still, Epsom salt is generally safe and straightforward to use when employed appropriately.