Why Take an Epsom Salt Bath?

Medically Reviewed by Zilpah Sheikh, MD on July 17, 2024
Written by Linda Rath, Shawna Seed
7 min read

You pulled a muscle lifting weights at the gym. Your skin won't stop itching. Or maybe your arthritis is acting up. Is there anything you can do, besides wait it out?

Your grandma could have the answer. Epsom salts have been used for hundreds of years to ease all kinds of aches, pains, and skin troubles. A simple soak in the tub may help you feel better.

Despite the name, Epsom salts aren't like the stuff you put on your fries. They're called salts because of their chemical structure. They contain magnesium and sulfate.

The name "Epsom" comes from a place in England where these salts are found in natural springs.

You can find them in most drugstores, usually around the aspirin and laxatives. Many grocery and natural food stores also carry them. A large box costs just a few dollars.

They're not the same as Dead Sea salts, a blend of minerals found only in the Dead Sea in the Middle East. The water and light there supposedly help with skin diseases, arthritis, and other health problems.

Epsom salts also are different from fancy bath crystals. They may not be made from the same chemicals. Plus they often have oils, colors, and perfumes to relax you and soften your skin.

When you pour Epsom salt into warm water, it dissolves. Some people claim that as you soak in an Epsom salt bath, you can absorb the magnesium and sulfate through your skin, enough to produce health benefits. However, research indicates that it's hard for magnesium to get through your skin. It's unlikely that you'll absorb much.

Although the claim that you can absorb magnesium and sulfate through your skin is unproven, just soaking in warm water does have some health benefits.

Muscle soreness and pain 

Soaking in an Epsom salt bath has long been considered a way to ease muscle soreness and pain. The research on this is limited. Some experts believe that the relief people find may be related to the warm water rather than the Epsom salt. 

Inflammation

Some people claim that an Epsom salt bath can reduce inflammation in your body. A few studies have found that increasing magnesium in your diet may ease heart disease and some other conditions related to inflammation, but it's not clear that soaking in magnesium sulfate will have the same effect.

Fibromyalgia

It's not clear exactly what causes this disorder. Symptoms include widespread pain, trouble sleeping, fatigue, and memory problems. Taking an Epsom salt bath may ease your pain.

Skin health

In general, a bath can help your skin in many ways. It hydrates your skin, which is good for conditions such as eczema and psoriasis. It also can help remove excess skin, such as scales that form when you have psoriasis. An Epsom salt bath may improve symptoms of psoriasis, eczema, or other conditions that cause itching.

Detoxification 

You might see claims that an Epsom salt bath can "detox" your body by pulling harmful substances to the surface. However, the research doesn't really support the idea that you can remove toxins from your body this way.

Managing stress

A soak in a hot bath may relieve stress -- with or without Epsom salts. Some research indicates that magnesium as a supplement to your diet has helpful effects on depression.

Sleep

Can an Epsom salt bath help you sleep? Reducing your stress can be a path to better sleep, and a warm Epsom salts bath may help lower your stress level. Researchers have looked at whether adding magnesium to your diet could improve sleep. The results so far have not been conclusive.

Foot pain and fatigue

One small study of people with lupus suggested soaking in Epsom salts might improve fatigue. Another study found that Epsom salt soaks helped reduce swelling in feet during pregnancy.

Other benefits

Epsom salt baths are also believed to be beneficial for other conditions, including:

While there are plenty of folk remedy claims, there aren't a lot of studies to back them up. Taking this type of bath probably won't hurt you, but if you have health concerns, check with your doctor first.

Can you use Epsom salts for constipation?

You can drink Epsom salts dissolved in water to treat occasional constipation. Follow the directions on the package to find out how much to use. Don't take it for more than 1 week. If you have a kidney condition, talk to your doctor first. You shouldn't drink an Epsom salt solution if you have belly pain, nausea, or vomiting. If you're pregnant or breastfeeding, talk to your doctor before using this treatment.

The risk of side effects from an Epsom salt bath is fairly low. But you should avoid Epsom salt baths if you have any of these conditions: 

  • Severe skin inflammation
  • Open wounds
  • Infected skin
  • Severe burns

If you're going to drink Epsom salts dissolved in water to relieve constipation, follow the directions carefully. If you don't use it correctly, it can cause serious diarrhea and dehydration.

What is Epsom salt poisoning?

Epsom salts are a common ingredient in bath bombs. Because bath bombs often come in bright colors and interesting shapes, they can be attractive to small children. Bath bombs dissolve in water. If your child accidentally drinks some of that water, that's not a cause for great concern. The water will dilute the effects. However, a child taking a bite of a bath bomb is more worrisome. Epsom salts can cause diarrhea. Rinse your child's mouth with a few sips of water or wipe it with a damp washcloth. If you think your child has swallowed Epsom salts and you need more information, contact the National Capital Poison Center online or by calling 1-800-222-1222.

Epsom salts are safe for external use with pets. For instance, soaking a dog's irritated paw in Epsom salts dissolved in water may provide some relief. Veterinarians sometimes inject Epsom salts to treat animals. But you should keep Epsom salts away from your pet. Swallowing it might cause diarrhea or other digestive problems. More serious complications include breathing problems and heart issues.

The water should be very warm -- not hot but comfortable to the touch. Add the Epsom salts while the water is running to help them dissolve.

If you have a jetted or whirlpool tub, or a hot tub, you should check the manual to make sure it's OK to use Epsom salts in it.

Once the bath is full and the water is at a comfortable temperature, climb in. Soaking for 15 minutes should be enough.

Look over the ingredient list on the package when you buy Epsom salts. You want a product that is 100% magnesium sulfate.

Check with your doctor about how long and how often you should soak. You may need to do it just once for an ingrown toenail, or every day if you have arthritis pain.

If you don't want -- or need -- to soak your whole body, you can use Epsom salts to create a compress. Dissolve 1 cup of Epsom salts in 1 quart of warm water. Soak a towel in the solution, then apply it to the sore spot on your body for 15 to 30 minutes.

How much Epsom salt to use for a bath?

For a standard-sized tub, use the amount suggested on the package, usually 1 to 2 cups, or the amount recommended by your doctor.

 

An Epsom salt bath is a home remedy that people have been using for hundreds of years. The claimed health benefits include reduced pain and stress, better sleep, and improved skin health. The scientific evidence to back up those claims is sparse. Magnesium is one of the main ingredients in Epsom salts, and it's an important nutrient in your diet. But it's not clear that you can absorb much magnesium through your skin. As long as you follow directions, there's little chance that an Epsom salt bath will harm you. It's relatively inexpensive if you want to give it a try.

What are the side effects of Epsom salt?

Soaking in an Epsom salt bath has very few risks, though you should avoid it if you have open wounds, a skin infection, or a burn.

How much Epsom salt should I use for bathing?

Follow the directions on the package. You'll probably need 1 to 2 cups.

Can someone drink Epsom salt?

Some people drink an Epsom salt and water solution to treat constipation. If you do this, be sure to follow the directions. It can be dangerous for people with kidney issues and other conditions. It also can cause diarrhea.

What are possible alternatives for Epsom salt?

If you're interested in home remedies, other things you can try in a bath include:

  • Salt
  • Baking soda
  • Vinegar
  • Oatmeal