Is Epsom Salt Magnesium? How It Works and When to Use It
Whether you have used epsom salt to bathe or not, the following question has once crossed your mind: Is epsom salt magnesium?
Although it may not be directly related to the formation of epsom salt, it plays a central role in its utilization.
Epsom salt, scientifically known as magnesium sulfate, is utilized by people for muscular aches, stress, and even detoxification.
However, how it works and whether it supplies magnesium to the body is still a big question.
In this article, we’ll explore epsom salt, how it works in your body, its benefits, and when to use it for the best results.
What Is Epsom Salt Made Of?
This mineral is named after Epsom, an English town where it was first discovered in natural springs.
While magnesium is a vital nutrient that our bodies need for various functions like muscle and nerve health, the form found in epsom salt—magnesium sulfate—is not the same as in foods or dietary supplements.
Magnesium sulfate differs from elemental magnesium, which is often used in supplements.
When epsom salt is dissolved in water, it breaks down into magnesium and sulfate ions, which the skin may absorb.
How Does Epsom Salt Work in the Body?
One of the most debated questions about epsom salt is whether its magnesium can be absorbed through the skin.
Through this article, some people argue that epsom salt baths enable the body's muscles to absorb magnesium that might be lacking due to stress or a lack of a balanced diet.
Still, there are conflicting findings in research on whether magnesium can be absorbed appropriately when taken this way (1).
While many people swear by epsom salt baths for relieving sore muscles, there’s little firm evidence to confirm that significant magnesium absorption occurs through the skin.
Even so, the relaxation of an epsom salt bath may still provide indirect benefits, like stress reduction and improved sleep, which can help overall well-being.
Epsom Salt Benefits
Epsom salt offers many benefits, even if it doesn’t significantly boost your magnesium levels through skin absorption.
Muscle Relaxation and Pain Relief
One of the most popular applications of epsom salt is for muscle relaxation or relieving joint pains.
Muscle inflammation is said to be reduced, which is why athletes or bodybuilders add epsom salt during workout sessions (2).
Stress Relief and Improved Sleep
Epsom salt baths are also known to promote relaxation.
Warm water combined with magnesium may help lower cortisol levels, the body’s primary stress hormone (3).
When cortisol levels decrease, it becomes easier to relax, unwind, and sleep better.
Skin and Detox Benefits
Some people use epsom salt to improve skin health.
The minerals in epsom salt may help to exfoliate dead skin, soften rough patches, and even reduce irritation.
Many also believe that soaking in an epsom salt bath helps to "detox" the body, although the science behind this is still debated.
However, what is clear is that epsom salt can help reduce swelling and flush out toxins when used in a bath or compress.
When Should You Avoid Using Epsom Salt?
While epsom salt is generally safe for most people, there are certain situations where you should avoid it.
Health Conditions to Watch Out For
If you have kidney problems, you should be cautious about using epsom salt.
If absorbed, the magnesium in epsom salt can stress the kidneys, which may worsen pre-existing conditions (4).
Heart patients or those with high blood pressure should consult a doctor before using epsom salt regularly.
Potential Side Effects of Epsom Salt
Although epsom salt is often considered a natural remedy, it can still cause side effects.
For example, skin irritation is possible if you soak in it for too long or use too much in your bath.
When ingested, it can act as a laxative.
Still, too much can lead to dehydration or even magnesium overdose, which can cause nausea, vomiting, or more severe issues like heart problems.
Always follow dosage guidelines carefully if you're using epsom salt internally.
Epsom Salt Uses: How to Get the Most Out of It
If you're ready to enjoy the benefits of epsom salt, here are a few ways to use it safely and effectively.
Baths for Relaxation and Recovery
To get the best results from an epsom salt bath, dissolve about two cups of epsom salt in warm water.
Soak for at least 12-15 minutes to allow your muscles to relax and absorb the minerals.
Ensure the water isn’t too hot, as excessive heat can increase skin irritation or cause dizziness.
Foot Soaks for Pain Relief
Epsom salt is also a popular remedy for foot pain or soreness.
Soak your foot in warm water and add half a cup of epsom salt to remove foot fatigue or soften calluses effectively.
It can be a quick, easy way to unwind after a long day.
Epsom Salt as a Laxative: When and How to Use It Safely
When ingested internally, it acts as a laxative since it can pull water into the intestines, softening fecal matter.
This can prove effective for occasional constipation, though it’s better limited to short-term use only and consumed based on directions.
Side effects include severe dehydration due to high usage, so it is necessary to take water and not violate dosage limits.
Common Myths About Epsom Salt
Many things need to be clarified about epsom salt and its effects, particularly regarding detox benefits.
Does Epsom Salt Truly Provide Magnesium?
While epsom salt contains magnesium, its ability to deliver it through the skin remains questionable.
Although some individuals report feeling better after an epsom salt bath, there’s no strong evidence to suggest that significant magnesium absorption occurs this way.
Can Epsom Salt Detox Your Body?
The idea that epsom salt can "detox" your body from toxins is more of a myth than a medically supported fact (5).
There is no clear evidence that soaking in epsom salt can eliminate toxins from one's system, although it can help with muscle soreness and skin health.
Final Thoughts
Although it is not the last word in magnesium supplements, it has many other advantages.
People are finding it an effective and practical method of relieving muscle tension, stress, and even skin disorders.
If you’re looking for a way to unwind after a long day or recover after intense physical activity, an epsom salt bath might be worth trying.
However, if you’re using epsom salt primarily to increase your magnesium levels, you might want to consider a dietary supplement or magnesium-rich foods for more reliable results.
Always use epsom salt carefully, especially if you have underlying health conditions.
FAQs
Is epsom salt and magnesium the same thing?
No, epsom salt is magnesium sulfate, different from elemental magnesium.
Can you get magnesium from soaking in epsom salt?
Although some believe magnesium can be absorbed through the skin, the evidence supporting this is limited.
What does soaking in epsom salt do for you?
It may help relax muscles, reduce stress, and improve skin conditions.
When should you not use epsom salt?
Avoid using epsom salt if you have kidney disease, heart conditions, or high blood pressure.
Is it safe to drink epsom salt?
Yes, but only in small doses as a laxative and with proper medical guidance.
Related Studies
1. Title: Study proves magnesium is absorbed through skin via hair follicles
This study from the University of Queensland demonstrates that magnesium can be absorbed through the skin, primarily via hair follicles, highlighting its potential therapeutic applications.
Link: https://customcompounding.com.au/study-proves-magnesium-is-absorbed-through-skin-via-hair-follicles/
2. Title: Magnesium sulfate enhances exercise performance and manipulates blood glucose metabolism
This research indicates that magnesium sulfate significantly improves exercise duration and alters glucose metabolism, suggesting benefits for muscle recovery in athletes.
Link: https://pubmed.ncbi.nlm.nih.gov/19816708/
3. Title: The Role of Magnesium in Sleep Health: a Systematic Review of Observational and Interventional Studies
This systematic review suggests an association between magnesium intake and improved sleep quality, with observational studies supporting its role in reducing cortisol levels.
Link: https://pubmed.ncbi.nlm.nih.gov/35184264/
4. Title: Myth or Reality—Transdermal Magnesium?
This study reviews the evidence surrounding transdermal magnesium absorption, concluding that while some absorption occurs, its clinical significance remains uncertain, especially for individuals with kidney or heart conditions.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5579607/
5. Title: Epsom salt baths cannot detoxify the body: A Review
This review debunks the myth that Epsom salt can detoxify the body, explaining that the body's detoxification processes are primarily managed by the liver and kidneys.
Link: https://www.permsal.nl/media/Queensland-study-Barnard-2016-1.pdf
