What Is Epsom Salt Actually Good for?

🩺 WELLNESS SPOTLIGHT: THE SCIENCE AND FOLKLORE OF EPSOM SALTS

For generations, Epsom salts have been a household staple, praised for their supposed ability to ease sore muscles, detoxify the body, and even promote relaxation. But how much of this is backed by science, and what are Epsom salts actually good for? Let’s take a closer look at the facts behind this long-standing remedy.

Epsom salts, chemically known as magnesium sulfate, are composed of magnesium, sulfur, and oxygen. Unlike table salt, they don’t contain sodium chloride and have been used for centuries as a remedy for various ailments. Named after a bitter saline spring in Epsom, England, these salts are commonly dissolved in warm bath water or applied topically.

Many of the benefits attributed to Epsom salts come from their high magnesium content. Magnesium is essential for over 300 biochemical reactions in the body, playing a role in muscle function, nerve signaling, and energy production. However, there is ongoing debate about how well magnesium can be absorbed through the skin.

The Science Behind Magnesium Absorption

The evidence for transdermal absorption of magnesium from Epsom salts (magnesium sulfate) remains limited, but key studies include:

1. University of Queensland Study

Demonstrated magnesium absorption via hair follicles using topical creams/sprays, though not specifically Epsom salts. Improved skin hydration and filaggrin levels were observed.

2. Magnesium Cream Formulation Study

A peer-reviewed in vitro study showed magnesium chloride cream formulations achieved statistically significant transdermal permeation compared to solutions. While not Epsom salts, this supports magnesium absorption via topical formulations.

3. Epsom Salt Bath Pilot Study

A small UK trial by Dr. RH Waring found increased plasma and urinary magnesium levels after repeated hot Epsom salt baths. However, this was published on a commercial website, not in a peer-reviewed journal.

The Purported Benefits of Epsom Salt

1. Muscle Soreness and Recovery: Warm Water > Epsom Salt

Epsom salt baths are often recommended for muscle soreness, but the science behind their effectiveness is mixed. A review in Nutrients noted that scientific support for topical magnesium absorption is scarce, despite widespread anecdotal claims. That said, warm water baths—whether or not they contain Epsom salt—can aid in recovery by increasing blood flow, relaxing muscles, and lowering cortisol levels.

One study showed that arthritis patients experienced pain relief from Epsom salt baths, but no robust studies confirm similar benefits for muscle soreness. The takeaway? Epsom salt baths may provide relaxation benefits, but their role in muscle recovery is still unproven.

2. Stress Reduction and Relaxation: Unwinding with Magnesium

Magnesium plays a role in stress regulation, leading many to believe that Epsom salt baths can promote relaxation. While some of this effect may be due to magnesium absorption, it is more likely that the warm bath itself provides the primary benefit.

That said, a 2018 study on Floatation-REST therapy—where participants float in Epsom salt-saturated water—found significant reductions in stress, anxiety, and depression after a single session. The results suggest that a combination of sensory deprivation and magnesium-rich water may have synergistic effects on relaxation.

3. Skin Health: Naturally Moisturizing

Epsom salts are often used in exfoliating scrubs and baths to alleviate dry skin, eczema, and psoriasis. Studies on Dead Sea salts, which are rich in magnesium chloride, have shown improved skin hydration and barrier function, as well as reduced inflammation. It’s perfectly plausible to assume that Epsom salts baths would have similar effect.

4. Constipation Relief: FDA-Approved and Backed by Science

Epsom salt’s ability to relieve constipation is well-documented. Magnesium sulfate works as an osmotic laxative, drawing water into the intestines to soften stool and promote bowel movements.

Randomized controlled trials have demonstrated its effectiveness, with results typically occurring within 30 minutes to six hours. Truthfully, there are better forms of magnesium that work as laxative. For instance, magnesium oxide—a related compound—has also shown efficacy in chronic constipation trials without the same risk of dehydration and electrolyte imbalances.

The Verdict: Worth the Hype?

Epsom salts can be a great addition to your self-care routine, especially for relaxation, mild muscle relief, and skincare. However, claims about detoxification and magnesium absorption through the skin remain largely unproven. As with any remedy, it’s important to separate fact from fiction and use Epsom salts in ways that are supported by science.

If you enjoy Epsom salt baths, there’s no harm in continuing the practice. Are they a miracle cure? Probably not. But a warm Epsom salt bath at the end of a long day? That’s hard to argue with.

💡HEALTHY HACKS: MAKE A DIY BODY SCRUB

Effective skincare doesn't require expensive products or complex routines. This scientifically-informed exfoliation method leverages the proven benefits of Epsom salt and carrier oils to transform your skin's texture and appearance.

Ingredients

• Epsom salt

• Olive oil or coconut oil

• Optional: Essential oils

How to Prepare

Mix Epsom salt with a small amount of olive or coconut oil to create a gentle exfoliating scrub. If desired, add a few drops of essential oil for fragrance.

Scientific Rationale

Epsom salt (magnesium sulfate) provides a mild abrasive action that effectively removes dead skin cells. The salt crystals create a physical exfoliation process that helps smooth and renew skin texture.

Olive and coconut oils serve multiple purposes:

• Provide moisture to the skin

• Create a protective barrier

• Help reduce potential irritation from the salt's abrasive action

💊 SUPPLEMENT SAVVY: UNDERSTANDING THE DIFFERENT TYPES OF MAGNESIUM

Magnesium is an essential mineral that plays a crucial role in maintaining overall health, from supporting bone density and energy production to aiding in relaxation and sleep. With numerous forms available, each type of magnesium offers unique benefits tailored to specific health needs.

1. Magnesium Citrate: Highly bioavailable, this form is often used for its natural laxative effect, making it ideal for digestive health and constipation relief. It may also support bone health, muscle function, and migraine prevention. A study on magnesium citrate's effect on leg cramps found a trend towards fewer cramps.

2. Magnesium Glycinate: Promotes relaxation, reduces anxiety, enhances sleep quality by increasing sleep time and reducing sleep onset latency. It also supports bone health and muscle relaxation.

3. Magnesium Malate: Boosts energy levels, reduces muscle fatigue, and supports metabolism by participating in ATP synthesis. Magnesium malate's role in energy production and its potential benefits for conditions like fibromyalgia and diabetes are supported by studies on its role in metabolic processes.

4. Magnesium Oxide: Low bioavailability, magnesium oxide acts as a laxative by drawing water into the intestines. It may also help reduce elevated blood pressure.

5. Magnesium Chloride: Highly soluble and well-absorbed, magnesium chloride can be taken orally or applied topically. A study found that magnesium chloride supplementation improved symptoms of depression and generalized anxiety disorder.

👣 BETTER HABITS: DECODING THE IONIC FOOT BATH

Ionic foot baths have become a popular wellness trend, promising to "detoxify" your body through a seemingly magical process. Picture this: you place your feet in water, and within minutes, the liquid turns a murky brown—supposedly evidence of toxins being pulled from your system. But is there truth behind this intriguing claim?

The sales pitch is compelling: a device that can extract harmful toxins simply by soaking your feet. Manufacturers suggest that the changing water color is proof of the detoxification process. However, scientific evidence tells a different story:

• Electrode Corrosion: The water's color change occurs due to the electrolysis of metal electrodes in the bath.

• Mineral Reactions: Tap water contains various minerals and impurities that react when an electric current is applied.

• Rust Formation: The process essentially causes the metal components to corrode, creating the brownish discoloration you see.

The Bottom Line

Save your money and skip the expensive gear. A simple, warm foot bath with Epsom salts can provide genuine relaxation without the unproven claims. Warm water can help improve blood flow to your feet, promoting relaxation and potentially supporting foot health. Taking 20 minutes to sit quietly and enjoy a foot soak can be an excellent mindfulness practice. So skip the expensive equipment. Your feet—and your wallet—will appreciate the honest approach.

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