But are there any real benefits to taking an epsom salt bath? And just how much should you use when preparing to soak for some self care? We looked at all of the research to find out exactly what you can expect from an epsom salt bath, including whether or not claims that epsom salt baths are a detox for your body are a myth.
What is epsom salt?
You probably know magnesium sulfate by its other name: Epsom salt. This naturally-occurring mineral is most commonly marketed for use as a bath soak, but there are medical uses including as an injectable for low levels of magnesium in the blood and diluted with water and drank as a laxative, but these uses must be monitored and performed under the supervision of a medical professional. “Epsom salt or magnesium sulfate has been used since the 17th century as a remedy for many body, home and garden issues,” explains Dr. Kan Cao, PhD, scientist and anti-aging authority. “It is a chemical compound made from magnesium, sulfur and oxygen.” When used externally and diluted in bath water, however, bathing in epsom salt is generally considered safe. Dr. Cao adds that this is actually one of the most common uses, with the goal of treating body aches.
What are the benefits of an epsom salt bath?
There are a number of reported benefits of epsom salt baths. According to Bridgit Danner, LAc, FDNP, a licensed acupuncturist and certified Functional Diagnostic Practitioner, these include reduced pain, better sleep and reduced constipation. The biggest issue when discussing the benefits of an epsom salt bath is the lack of evidence of efficacy. While there are definite benefits of magnesium supplementation for those with low levels in the body, as it is an essential mineral for many functions, most of the purported benefits of epsom salt baths are actually the general benefits of magnesium, rather than being specific to magnesium sulfate. “Most of the benefits are ascribed to delivering magnesium to the body, however, there are no clinical studies to prove that magnesium is absorbed through the skin,” notes Dr. Cao. Studies have suggested that magnesium may be able to pass through the barrier of the skin when applied as a cream, but it has not yet been recommended. Additionally, a report by the Epsom Salt Council does note that magnesium and sulfate does increase in the body after epsom salt baths, however, more research is needed as varying amounts of epsom salt were added to the bath and was left to the discretion of the participants. According to the American Journal of Pharmacology and Pharmacotherapeutics, there are benefits of epsom salt, though the only attributed to baths specifically include relaxation and benefits to the skin. “Epsom salt baths are often labeled as detoxifying, but there are no studies to prove this claim,” adds Dr. Cao. “I encourage people to try natural remedies and evaluate how they respond. There are a lot of benefits from de-stressing our body and mind, and taking an epsom salt bath is a nice way to achieve this.”
Are there side effects of epsom salt baths?
Because the research is pretty inconclusive as to just how much epsom salt absorbs through the skin, epsom salt baths are generally considered safe. “People with open wounds or extremely sensitive skin may want to opt out,” explains Danner. “[Additionally,] people who cannot get in and out of a bathtub safely should not do so, and can opt for a foot bath instead.” Epsom salt for medical uses, such as a laxative, has its own set of warnings, however. Side effects can include diarrhea or upset stomach, and a doctor should be consulted before drinking it dissolved in water as proper dosage is vital. “Magnesium sulfate can have a laxative effect and lead to nausea, headache and lightheadedness,” adds Dr. Cao.
What is the best epsom salt for baths?
When purchasing epsom salt, you want to look for pure epsom salt without any added dyes or fragrances. “Look for bags that say USP, meaning that they have been thoroughly vetted by the United States Food and Drug Association (FDA) for human use,” instructs Danner.
How to make an epsom salt bath
When drawing an epsom salt bath, look at the packaging for the proper ratio of epsom salt to water. If that is not available, Danner provides the following guidance: add 2 cups of epsom salt to running warm water. “You can upgrade your bath experience with pure essential oils,” Danner adds. “These have no artificial fragrance and multiple health benefits. Just be careful to not use ‘hot’ oils like cinnamon or lemongrass in your bath. Some of my favorites are basil for muscle pain, lavender for relaxation and ylang ylang for rejuvenation.” If you can not get in and out of a bathtub easily, as Danner mentioned earlier, you can use epsom salt for a foot bath. In this case, Danner instructs to add ½ cup of epsom salt to a foot tub of warm water. “[You can] use epsom salt in the shower as a direct scrub if you don’t have a bathtub,” Danner concludes. Next up, find out how you can make your own epsom salt bath scrubs at home.
Sources
American Journal of Pharmacology and Pharmacotherapeutics, Elbossaty WF (2018). Vol.5 No.1:2. DOI: 10.21767/2393-8862.100011. “Pharmaceutical Influences of Epsom Salts.”Bridgit Danner, LAc, FDNP, a licensed acupuncturist and certified Functional Diagnostic PractitionerDrugs.com, March 17, 2020. “Magnesium sulfate.”Epsom Salt Council and University of Birmingham, School of Biosciences, Waring, RH, et. al., (2015), “Report on Absorption of magnesium sulfate (Epsom salts) across the skin.”Dr. Kan Cao, scientist, anti-aging authority and founder of BlueleneNutrients, Gröber, U., et. al., (2015), 7(9), 8199–8226. doi: 10.3390/nu7095388. “Magnesium in Prevention and Therapy.”RxList, “Magnesium Sulfate.”University of Michigan Health Library, “magnesium sulfate (epsom salt).”
