Epsom salt, also known as magnesium sulfate, is a compound made up of magnesium, oxygen, and sulfur. Although it shares a similar chemical structure, Epsom salt is not the same as table salt. It is widely recognized for its ability to alleviate muscle and joint stiffness while replenishing the body’s magnesium levels.
Magnesium, a mineral found in many superfoods and cosmetic products, is essential for overall health because it plays a key role in hundreds of enzymatic processes within the body. Epsom salt has long been valued for its healing qualities, particularly in reducing inflammation. Soaking in Epsom salts can help hydrate and soothe dry, cracked, or irritated skin.
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The Many Benefits
Epsom salt is commonly used to relax muscles and ease pain in areas like the shoulders, neck, back, and head. For instance, the magnesium in Epsom salt may help alleviate headaches or migraines by relaxing the muscles around the skull. It can also provide relief to sore muscles, promoting faster recovery after exercise.
Supports Sleep and Reduces Stress
Magnesium plays a crucial role in promoting restful sleep and managing stress, likely because it aids in the production of neurotransmitters that help induce relaxation and sleep. Low magnesium levels can negatively impact both sleep quality and stress levels. While some believe that soaking in Epsom salt baths allows the body to absorb magnesium through the skin to counter these issues, this claim has not been scientifically confirmed.
That said, the soothing effects of Epsom salt baths may stem more from the relaxation of a warm bath itself rather than magnesium absorption.
Workout Recovery
Some individuals claim that Epsom salt baths can help reduce muscle soreness and relieve cramps, which are key to improving exercise performance and recovery. Magnesium is known to support exercise by increasing glucose availability in the blood, muscles, and brain while reducing lactic acid buildup in the muscles.
Though soaking in a hot bath may ease muscle aches, there is no strong evidence that magnesium from Epsom salt is absorbed through the skin. However, oral magnesium supplements are proven to help prevent magnesium deficiency, which is common in athletes. Health professionals often recommend magnesium supplements to athletes to maintain optimal levels.
While magnesium is important for exercise, the effectiveness of Epsom salt baths in enhancing fitness remains largely unproven and is based mostly on anecdotal reports.
Relieving Pain and Swelling
It’s often claimed that Epsom salt can help reduce pain and swelling. Many people report improvements in symptoms of fibromyalgia and arthritis after taking Epsom salt baths. Magnesium is thought to be responsible for these effects, as individuals with fibromyalgia and arthritis often have low magnesium levels.
How long should you soak in the salt?
Soak for about 20 minutes, and to maximize the bath’s benefits, avoid rinsing off afterward. Simply dry off with a towel and relax for the rest of the evening.
What Is Epsom Salt Summary
Most of the claimed benefits of Epsom salt baths are based on anecdotal evidence. However, oral magnesium supplements may improve sleep, stress, digestion, exercise performance, and pain relief in those with magnesium deficiency. If you have high blood pressure, heart or kidney conditions, or circulatory issues, it's best to avoid taking Epsom salt baths.