Epsom Salt Bath: What Are the Benefits? - GoodRx (2024)

Maybe your personal trainer recommends Epsom salt baths to relieve muscle pain and swelling. Or maybe your mom swears by them to soothe dry skin. Fans of the age-old remedy believe that it works for everything from fighting insomnia to supporting digestion. But is the key to solving these health problems really as simple as taking a warm bath? Here’s what science says about this popular health and wellness tool.

What is Epsom salt?

Epsom salt is a naturally occurring mineral that contains magnesium, sulfur, and oxygen. It was discovered more than 400 years ago in Epsom, a town in Surrey, England. Today, you can find Epsom salt at your local grocery store or pharmacy. But it shouldn't be confused with the table salt you use to season food. The mineral salt, also known as magnesium sulfate, is known for its supposed healing properties. And it's commonly used in baths.

The magnesium in Epsom salt may be responsible for the many potential benefits of Epsom salt baths.

How do Epsom salt baths work?

When you pour Epsom salt into a warm bath, it dissolves. Proponents of Epsom salt baths believe that your skin absorbs magnesium and sulfate particles from the dissolved salt. This is critical because your body doesn't naturally produce magnesium, so you have to get it from external sources, such as food and supplements. And magnesium is essential for your health. It plays a role in multiple bodily processes, such as muscle and nerve function and blood pressure regulation.

Benefits of Epsom salt baths

There's a long list of purported benefits of Epsom salt baths, from pain relief to detoxification. But there is surprisingly little evidence to support many of those claims. Researchers have noted the need for more studies, because it's unclear if Epsom salt can be fully absorbed through the skin.

Let's take a closer look at what the science says about some common uses of Epsom salt baths.

Arthritis pain and swelling

The Arthritis Foundation suggests taking a warm bath to reduce joint tenderness and swelling because heat therapy can help relieve pain. They note that adding Epsom salt might increase your magnesium levels, which is important for bone and heart health.

Magnesium may also play a role in pain management, and evidence suggests that low magnesium levels may be linked to osteoarthritis. In one study, researchers found that low magnesium intake was associated with more pain and less function in people with knee osteoarthritis.

But the science on Epsom salt baths is limited. Again, researchers aren't sure if magnesium absorbed through the skin is as effective as oral magnesium supplements.

Sore muscles after working out

Perhaps most surprisingly, there’s no direct evidence that Epsom salt baths can help soothe exercise-induced muscle soreness. But magnesium supplementation may aid muscle recovery, preventing or limiting muscle aches after a workout.

Bruises and sprains

Similarly, no research shows that Epsom salt baths heal bruises or muscle sprains. Magnesium supplementation may reduce inflammation, which helps with wound healing.

Fibromyalgia

Many people with fibromyalgia, a condition marked by widespread pain and fatigue, use Epsom salt to soothe pain and reduce stress. Research on the specific use of Epsom salt baths for fibromyalgia is lacking. But studies show that adding minerals like magnesium to a warm bath may provide a pain-relieving effect for people with fibromyalgia.

Psoriasis

The National Psoriasis Foundation notes that taking Epsom salt baths has been effective for some people in relieving itching and helping ease the removal of psoriasis scales. If you use Epsom salt baths for psoriasis or other conditions that cause dry skin, the water should not be too hot. And the American Academy of Dermatology Association recommends limiting your bath time to 15 minutes.

Stress relief

Many chronic conditions like arthritis flare up when people are stressed. Fortunately, self-care practices like taking a bath may help. Research shows that warm baths can decrease cortisol, a stress hormone. Magnesium may lower stress levels, too. That might explain why many people swear by Epsom salt baths for relaxation and stress relief. Less stress could also mean better sleep and mental health.

Do Epsom salt baths work?

Although the potential benefits of Epsom salt baths are not well documented, anecdotal evidence –– or firsthand accounts –– suggests that they may help with various health problems.

And it’s easy to add them to your self-care routine. Many people take Epsom salt baths if they are experiencing joint or muscle pain, dry or itchy skin, or high stress.

How to take an Epsom salt bath

The Epsom Salt Council recommends pouring 1 to 2 cups of Epsom salt into your bathtub while it fills up with warm water. It suggests soaking in an Epsom salt bath for at least 10 minutes to reap the potential benefits. But there's no official recommendation for how often you should take an Epsom salt bath. Remember to talk to your healthcare provider and listen to your body.

Epsom salt bath side effects

Epsom salt baths are generally safe. But you should check with your healthcare provider first, especially if you have health concerns such as:

• Sensitive skin

• A flare-up related to eczema, psoriasis, or other skin conditions

• Burns, wounds, or a skin infection

• Low blood pressure, as warmer water can lower your blood pressure

• Mobility problems that make it difficult to get in and out of a bathtub