Epsom salt, or magnesium sulfate, is a natural compound that people claim can treat constipation, relieve pain, and relax muscles. However, research into its therapeutic use is limited.
Epsom salt is a naturally occurring compound that people may refer to as magnesium sulfate or bath salts. It is a common ingredient in several complementary therapies, such as baths and exfoliants.
Despite its name, it is a completely different compound to table salt, although it may resemble it in appearance. People may recommend diluting Epsom salts in water to create a bath, or an oral solution.
In this article, we discuss the uses of Epsom salt, its benefits, possible side effects, and more.
People sometimes soak their bodies in Epsom salt baths or drink Epsom salt after dissolving it in water. A person with any underlying medical condition should speak to their doctor before trying Epsom salt. People living with kidney disease must not consume Epsom salt.
The Food and Drug Administration (FDA) approves magnesium sulfate in a
- hypomagnesemia (low magnesium)
- constipation
- prevention of seizures in eclampsia/preeclampsia
- acute nephritis in pediatric patients
- minor cuts or bruises
Some people claim that bathing in Epsom salt solutions allows the skin to absorb the magnesium while providing the local pain relief of warm water soaking. However, there is little to no evidence to back up these claims.
Treating constipation
Magnesium sulfate has FDA approval for the treatment of constipation.
As a result, many people use Epsom salt solutions as an oral laxative to treat constipation at home. This treatment method involves dissolving a small amount of Epsom salt in water and drinking the mixture.
Improving exercise performance and recovery
People may claim that taking an Epsom salt bath post-exercise can aid in recovery. Warm baths post-exercise may enhance muscle recovery, but the effects of diluting Epsom salts in these baths are unclear.
Research does, however, support claims that magnesium supplementation can aid performance and recovery. Older studies show that ensuring adequate magnesium intake may aid in aerobic and nonaerobic performance and energy metabolism.
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Epsom salt is rich in magnesium, which is essential for athletic performance, but there is little evidence to suggest that bathing in such a solution will provide these benefits.
Pain relief
Some proponents of Epsom salt soaks claim that it can aid muscular pain relief. It is true that magnesium supplementation may help treat some pain symptoms in those with a chronic deficiency, and warm water bathing may help reduce muscular pains.
However, there is no evidence to suggest that Epsom salt baths can provide a combination of these benefits.
Sleep
There is a link between dietary magnesium intake and sleep quality. A 2017 review notes that having low levels of magnesium could harm a person’s quality of sleep and, additionally, their ability to cope with stress.
As a result, some people claim that oral Epsom salt solutions and Epsom salt baths may aid in these endeavours. However, there is no research to support these claims.
Learn more about the effect of magnesium on sleep here.
People may not experience any side effects after taking an Epsom salt bath. However, people with sensitive skin could develop a skin rash or contact dermatitis.
The following people should avoid consuming Epsom salt orally as they may experience unwanted and potentially dangerous side effects:
- people who are pregnant
- people who have kidney disease
- people who have heart disease
- children
If a person drinks Epsom salt, they may experience the following side effects:
- dizziness or fainting
- upset stomach
- diarrhea
- blurry vision
- changes in bladder habits
- irregular heartbeat
- difficulty breathing
- muscle weakness
- extreme fatigue
Epsom salt, also known as magnesium sulfate, is a naturally occurring compound containing magnesium, sulfur, and oxygen. Its crystalline structure is similar to that of common table salt or sodium chloride.
Epsom salt is unlike table salt as it tastes bitter and is not a suitable ingredient for cooking. People use Epsom salt for its supposed healing and detoxifying properties.
The theory suggests that dissolving Epsom salt in water helps the skin absorb magnesium ions. These regulate numerous essential bodily functions, including muscle and nerve function, blood pressure, and inflammation.
However, there is not enough scientific evidence to support the claims that the body absorbs magnesium ions through the skin. Scientists need to perform more in-depth studies to confirm the effectiveness of using Epsom salt to treat various ailments.
How to take an Epsom salt bath
If a person is unsure about how to use Epsom salts in their bath, they can follow these steps:
- Use 2 cups of Epsom salt for a standard-size bathtub.
- Pour the Epsom salt into warm running water.
- Soak in an Epsom salt bath for 15–30 minutes or up to 1 hour.
A person may consider adding the following essential oils to help them relax and get to sleep:
- lavender
- rose
- bergamot
- jasmine
- eucalyptus
Drinking Epsom salt
If a person drinks Epsom salt, they could experience a laxative effect, which may help relieve constipation.
Adults should combine 2–6 teaspoons (tsp) of Epsom salt with 8 ounces of water and then drink. When people drink small doses of Epsom salt, they may not experience any side effects.
Epsom salt is a natural remedy that may help relieve muscle pain, inflammation, and constipation. However, there is not enough scientific evidence to support these claims.
Epsom salt is generally safe for most adults and children. However, certain people should avoid drinking Epsom salt solutions. Consuming Epsom salt can lead to side effects, including diarrhea, irregular heartbeat, and muscle weakness.
People should talk with their physician before consuming Epsom salts for constipation relief.
