What Is Epsom Salt?
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Medically reviewed by Arno Kroner, DAOM
Magnesium sulfate, commonly referred to as Epsom salt, is the magnesium salt of sulfuric acid. It is made by dissolving magnesium oxide, magnesium hydroxide, or magnesium carbonate in sulfuric acid, or by mining the naturally occurring minerals kieserite or epsomite.
The use of Epsom salt dates back to the 17th century, when it was used as a remedy for conditions such as abdominal pain, muscle strains, and constipation.
Epsom salts are small, colorless crystals that are a popular addition to warm baths. It's believed these chemical compounds can help relieve muscle soreness and soothe irritated skin. But do the health claims of these crystalline salts hold up? Learn more about Epsom salts, their purported health benefits, and other medical uses.
Potential Benefits
Epsom salt has several potential health benefits, including skin and digestive support, blood glucose (sugar) control, and pain relief.
Helps Heal Minor Cuts and Bruises
The United States Food and Drug Administration (FDA) approves Epsom salts for soaking minor cuts and bruises. One study conducted with 5% Dead Sea salts—which are also rich in magnesium—found improved skin barrier function and reduced skin roughness and inflammation among study participants with dry skin.
Further study is needed to back up these findings. However, there doesn't seem to be harm in taking a magnesium-rich Epsom salt bath if you enjoy it.
Reduces and Relieves Symptoms of Psoriasis
Epsom salts may help improve symptoms of hand and body psoriasis. Psoriasis is a chronic (long-lasting) skin condition that causes scaly and inflamed patches of skin. It can occur anywhere on your body, but it typically appears on your scalp, knees, or elbows.
More research is needed to determine the exact mechanisms of how Epsom salts improve psoriasis symptoms, but soaking in an Epsom salt bath for a maximum of 15 minutes may help remove skin scales and soften the skin. Avoid bathing for longer than that, as soaking for longer than 15 minutes may further irritate your skin.
May Help Control Blood Sugar
Studies show that an infusion of Epsom salts can help lower your risk of diabetes, a chronic condition that occurs when your blood glucose is too high. Diabetes prevents the body from using insulin effectively. Insulin is a hormone that lowers the level of blood glucose. As a result, insulin treatment is needed to help regulate blood glucose levels.
Epsom salts have been shown to decrease the requirement of insulin needed to treat diabetes and help regulate blood sugar. Further study on larger populations is needed.
Be careful ingesting Epsom salt
Commercial Epsom salt might not be safe to ingest, and other forms of magnesium—such as magnesium glycinate—might be recommended by healthcare providers.
Always consult a healthcare provider before ingesting Epsom salt to ensure the type and dosage is safe for you.
Raises Magnesium Levels
Magnesium is an essential mineral that comes in several forms. It helps with many essential body functions, including:
Immunity support
Maintaining nerve and muscle function
Strengthening bones
Regulating your heartbeat
Possibly improving sleep
Normal blood serum levels of magnesium are 0.7-1.0 millimoles per liter (mmol/L). If serum levels become too low, a dose of Epsom salts can help increase low serum concentrations. Magnesium may be given orally or by injection.
Relieves Pain
The magnesium in Epsom salts can act as a natural analgesic (painkiller). When calcium enters cells, it contributes to sensory functions like pain. Magnesium decreases pain hypersensitivity by blocking calcium intake into cells. Additional studies are needed to determine how Epsom salts can improve quality of life.
How To Take an Epsom Salt Bath
Taking a warm Epsom salt bath can be a relaxing way to unwind after a long or stressful day. Bathing in a warm magnesium salt bath may help soothe dry, irritated skin and relax sore muscles. Epsom salt baths are also enjoyable as a foot soak or compress.
Here's how to take an Epsom salt bath or foot soak:
Fill your bathtub with the desired amount of warm water
Pour two cups of Epsom salts into the tub
Soak your body or feet in the tub for 15 minutes
Other Ways to Use Epsom Salt
Epsom salt can also be taken as an oral magnesium sulfate supplement (capsule or powder) or used as an ingredient in cosmetics, such as hair conditioners or creams.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, frequency of use, and interactions with current medications. Always consult with your healthcare provider or pharmacist and read supplement dosage instructions carefully to ensure you don't exceed the recommended dosage.
Epsom salts are also used in many medications for various purposes, including:
Cardiovascular drugs
Calcium channel blockers to lower blood pressure
As an anesthetic during surgeries to numb sensation in parts of the body
As a medication to slow or stop contractions during pre-term labor (before 37 weeks)
To prevent and reduce the severity of seizures
Side Effects and Risks
Epsom salts are generally safe to take orally or topically (on the skin) at the appropriate dosage. There are fewer potential side effects when it's used on the skin or in a bath.
Risks of oral Epsom salt include nausea, headache, stomach pain or cramping, bloating, and diarrhea.
More serious side effects include:
Confusion
Seizures
Vomiting
Dizziness
Arrhythmia (irregular heartbeat)
Contact a healthcare provider immediately or go to your nearest emergency room if you experience discomfort or any of these side effects after taking Epsom salts as a supplement.
A Quick Review
Epsom salt (magnesium sulfate) is a chemical compound used for a variety of medical and health purposes. It has some strong science-backed benefits, including psoriasis and dry skin relief.
Epsom salt can be taken orally for various medical uses and conditions, including for constipation and to raise low levels of magnesium in the body. However, more research is needed to determine its effects.
Epsom salt is generally recognized as safe by the FDA, but there is a risk of side effects ranging from mild to severe. Seek immediate medical attention if you experience any side effects of oral Epsom salt supplementation, including nausea, diarrhea, vomiting, or irregular heartbeat.
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