Epsom Salt - What Is It, Benefits & Uses

Written by: Kevin Cash

September 16, 2024

Time to read 9 min

We've all heard about Epsom salt and what it can do. It can soothe achy muscles, help you sleep, and even perk up your garden!

Epsom salt is also making waves in beauty routines and even popping up in cleaning hacks. But what's the real deal with this household hero? Let's dig into the details of Epsom salt and see if it lives up to its claims.

We'll explore how this humble mineral can be used in our daily lives. Who knows? You might find yourself reaching for that bag of Epsom salt more often than you'd think!

What Is Epsom Salt?

Epsom salt in a wooden bowl with a spoon

Epsom salt is magnesium sulfate. It's a mix of magnesium, sulfur, and oxygen. It can be made inside a lab by dissolving magnesium hydroxide or magnesium carbonate in sulfuric acid or you can find it in nature as kieserite or epsomite.

Epsom salt has so much to offer beyond its simple appearance. It was named after the quaint English town called Epsom. Locals stumbled upon it in a spring with bitter, salty water. They would soak in it often and believed that it held the key to better health.

Our skin can soak up magnesium from Epsom salt, offering a range of health benefits. That's why we love tossing it in our baths and foot soaks.

Don't try seasoning your food with it. Let's not confuse Epsom salt with regular table salt. It has a bitter taste that might make you lose your appetite instead of gaining it. It's strictly for soaking, not snacking!

This table illustrates the differences between Epsom salt vs table salt:

Characteristic	Epsom Salt	Table Salt
Composition	Magnesium sulfate	Sodium chloride
Taste	Bitter	Salty
Primary Use	External (baths, soaks)	Culinary
Appearance	Small, colorless crystals	Fine, white crystals

There are many health claims surrounding Epsom salt, but there is not enough scientific evidence yet to back up all the claims. It's always best to consult with a healthcare professional to see if it's right for you.

How Does Epsom Salt Work?

Close-up of Epsom salt with a small wooden scoop

We love using Epsom salt in our warm baths for a relaxing soak. It's simple to use. Just pour it into warm water. The salt breaks down into magnesium and sulfate ions. Many believe the skin absorbs these ions.

But there's not much scientific proof to back this up. One study found no strong evidence that our skin absorbs magnesium or sulfates well (source).

So why do so many people swear by Epsom salt baths? Here are some potential reasons:

Warm water itself helps us unwind
Taking time for self-care cuts down stress
The placebo effect might play a part
Magnesium could have a mild anti-inflammatory effect on our skin

While the exact workings of Epsom salt remain unclear, many users report positive experiences.

What Does Epsom Salt Do?

Epsom salt scattered on a wooden board with two wooden spoons and a ceramic jar

The skin is believed to absorb magnesium and sulfate ions through transdermal absorption. Magnesium helps relax our muscles and reduce inflammation. Sulfate supports various bodily functions. Together, they create a powerful combo that helps ease several issues.

Improves Performance and Recovery

Many athletes and fitness enthusiasts take magnesium before hitting the gym because it helps clear out lactic acid from muscles during exercise. This could lead to better performance in future workouts.

Magnesium can also boost your strength. A small 2015 study looked at 13 athletes and found short-term magnesium supplementation was linked to improved bench-press performance (source).

What about after your workout? Magnesium post-exercise may speed up recovery time and prevent those dreaded sore muscles.

In 2014, researchers conducted an animal study. They treated some rats with magnesium sulfate and others with saline. Then they put the rats on a treadmill. The magnesium-treated rats had higher glucose levels during exercise. They also cleared lactic acid faster during recovery (source).

These findings suggest magnesium could be a powerful tool for athletes. It might help us push harder during workouts and bounce back faster afterward.

Helps With Constipation

We've all felt the discomfort of constipation. Epsom salt might seem like a quick fix. But we need to be careful with this remedy. Some folks say drinking it helps. Yet there's no solid proof it's safe or effective when swallowed.

The FDA hasn't given Epsom salt the green light for internal use. This means we don't have official rules on how much to take or how to take it. Without these guidelines, it's tough to know what's safe.

Here's what to keep in mind if you're thinking about using Epsom salt for constipation:

Talk to your doctor first
If you try it, start small
Follow it up with lots of water
Watch how your body reacts

We're all different. Finding what works often takes time and trial. We think it's better to focus on lifestyle changes instead of relying on Epsom salt alone. If constipation persists it's always best to check with a healthcare pro. They can rule out any underlying issues and offer personalized advice.

Helps Sleep

If you ever find yourself tossing and turning at night, stress might be the culprit. A warm Epsom salt bath could be just what we need to unwind and prepare for a good night's rest. The combo of hot water and Epsom salt creates a cozy environment that helps our bodies and minds relax.

Here's how an Epsom salt bath might improve our sleep:

Loosens tight muscles
Reduces mental exhaustion
Creates a calm atmosphere
Gets the body ready for sleep

Reduces Stress

Epsom salt is rich in magnesium, which plays an important role in our body's stress response. It helps create and manage neurotransmitters. These are the chemical messengers that control our mood, sleep, and focus.

Research suggests that magnesium might be a powerful ally against stress. A 2017 review in the journal Nutrients found that low magnesium levels can harm sleep quality and stress coping (source).

Some people find that an Epsom salt bath can even help with migraine headaches. The magnesium might ease tension and promote relaxation.

Reduces Pain and Swelling

Epsom salt baths can work wonders for soothing sore muscles and easing pain. It's a simple yet effective way to relax and unwind after a long day. Some believe Epsom salt baths can help reduce inflammation in the body.

Here's a quick and easy method to use Epsom salt for feet:

Fill a basin with warm water
Add 1/2 cup of Epsom salt
Soak your feet for 20-30 minutes
Gently massage your feet while soaking
Rinse your feet

Epsom salt isn't just for general aches and pains. It's also popular among nursing mothers. Some moms have found relief from breast discomfort using an Epsom salt solution. It may help with engorgement and clogged ducts. Some even use it to help dry up breast milk when needed.

Can Help Prevent Weeds in the Garden

Epsom salt for plants isn't the weed-killing miracle it's often thought to be. It's simply made up of magnesium and sulfate and these are nutrients that weeds love. So instead of stopping weed growth, Epsom salt might actually encourage it!

But what if we use a lot of Epsom salt? Wouldn't that kill the weeds? Well, yes and no. Here's the problem:

You'd need a massive amount of Epsom salt to harm weeds
The cost would be much higher than traditional weed killers
It could damage your soil and harm other plants as well

Using Epsom salt as a weed killer can do more harm than good. They can be dangerous for your garden's ecosystem.

Can Help Our Pets

We've found that Epsom salt isn't just for people. It can help our pets too. Dogs with yeast problems might benefit from it.

You can try this easy fix for dogs showing early signs of a yeast infection:

Mix 1/16 teaspoon Epsom salt in 1 liter of non-chlorinated water
Give this to your dog for 2-3 days

This might stop the infection before it gets worse.

Birds can also benefit from Epsom salt. It can be a real lifesaver if they're exposed to botulism toxins. It helps flush their digestive system with harmful substances (source).

Here are two recommended mixtures:

Epsom Salt Feed Mixture (if birds are eating):
- 1 pound of Epsom salt per 15 pounds of feed
- Offer as the sole feed source for one day
Epsom Salt Water Solution (if birds are not eating):
- 1 pound of Epsom salt per 5 gallons of water
- Provide for one day

It's always best to consult with your vet before trying new treatments.

How to Use Epsom Salt

There are a number of ways to use epsom salt for our health and wellness routines.

Epsom Salt Baths

Epsom salt baths offer a soothing way to relax and reap health benefits.

Here's a step-by-step guide to taking the perfect Epsom salt bath:

Pour 2 cups of Epsom salt into a clean standard-size bathtub.
Fill the tub with warm water as the salt dissolves.
Check the water temperature to avoid scalding.
Ease into the tub slowly and relax.
Soak for 15–30 minutes to maximize potential benefits.

We recommend avoiding Epsom salt in tubs with jets unless the manufacturer approves it. This precaution helps prevent any potential damage to the equipment.

For those who enjoy a bit of luxury, some bath bombs contain Epsom salts as an ingredient. These can add a fun twist to your salt bath experience. They often come with delightful scents and colors that improve relaxation.

Drink

Epsom salt is usually safe. But there are a few things to keep in mind. Because it contains magnesium sulfate, it can act as a laxative. Drinking lots of water after taking it may help reduce tummy troubles.

Here's a quick list of Epsom salt's potential side effects when taken orally:

Diarrhea
Bloating
Upset stomach

In rare cases, too much magnesium can cause serious health problems such as:

Heart issues
Altered mental status
In very rare cases, death

Research suggests that increasing magnesium intake might help with heart disease and other inflammatory conditions (source). Eating magnesium-rich foods can also be helpful.

Our bodies are unique though. It's best to chat with a doctor to get personalized advice based on your health needs before ingesting any epsom salt.

Using Epsom Salt As Is

We love using Epsom salt in its natural form. It works wonders as a natural exfoliant. Its crystallized structure helps remove dead skin cells. We've found it particularly effective for softening rough feet.

Dampen some Epsom salt in your palm and gently massage it into your skin. This easy method can leave your feet feeling smoother and more refreshed.

But what about using Epsom salt for pest control? While some claim it's effective, science says otherwise. Studies have debunked the myth of Epsom salt as a pest deterrent (source). So we recommend sticking to proven Epsom salt uses instead.

For Cleaning Different Parts of the Household

We've discovered that Epsom salt can help clean our homes too. This natural salt scrubs away tough stains without damaging most surfaces.

Let's explore some ways to use Epsom salt for cleaning:

Mix it with dish soap to clean tiles and grout
Scrub pots and pans with a damp sponge and Epsom salt
Create a paste with baking soda and dish soap to tackle mold
Sprinkle it in smelly shoes overnight to freshen them up
Add 1/2 cup to your laundry to brighten clothes

Epsom salt does not expire quickly. When stored correctly, it stays effective for up to five years or more. That's why we always keep some on hand for our cleaning needs.

Who Should Avoid Epsom Salt?

A person with irritated skin scratching their elbow

Epsom salt has many benefits. But it's not right for everyone. Let's look at who should be careful or avoid Epsom salt.

Here's a list of people who should avoid using Epsom salt:

People With Diabetes - Foot baths with Epsom salt may lead to cracks and raise infection risks.
Those With Open Wounds or Sores - Epsom salt soaks might increase infection risk.
Individuals With Very Dry Skin - Salt can make skin drier. This can cause cracks and irritation.
People With Severe Skin Issues - This includes inflammation, infections, or bad burns. Epsom salt can make these worse.

Ever wonder why these health issues matter with Epsom salt? Our skin is like a shield. When it's cut or bruised, it is more vulnerable to infections. This is especially true during foot baths or other soaks in general.

We believe it's better to be safe than sorry. Your health always comes first. We want you to enjoy the benefits of Epsom salt. But only if it's safe for you.

Sources:

← Go back