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Epsom Salt

What is it?

The mineral mixture, named for a saline spring in England, is actually a combination of magnesium and sulfate. This popular mineral is touted for its health benefits as well as uses in cleaning and gardening projects.
Epsom salt, or magnesium sulfate, is a natural compound that people claim can treat constipation, relieve pain, and relax muscles. However, research into its therapeutic use is limited.
Epsom salt is a naturally occurring compound that people may refer to as magnesium sulfate or bath salts. It is a common ingredient in several complementary therapies, such as baths and exfoliants.
Despite its name, it is a completely different compound to table salt, although it may resemble it in appearance. People may recommend diluting Epsom salts in water to create a bath, or an oral solution.
In this article, we discuss the uses of Epsom salt, its benefits, possible side effects, and more.

Epsom salt uses

People sometimes soak their bodies in Epsom salt baths or drink Epsom salt after dissolving it in water. A person with any underlying medical condition should speak to their doctor before trying Epsom salt.
People living with kidney disease must not consume Epsom salt.
The Food and Drug Administration approves magnesium sulfate in a limited number of instances, including the treatment of:

hypomagnesemia (low magnesium)

constipation

prevention of seizures in eclampsia/preeclampsia

acute nephritis in pediatric patients

minor cuts or bruises

Some people claim that bathing in Epsom salt solutions allows the skin to absorb the magnesium while providing the local pain relief of warm water soaking. However, there is little to no evidence to back up these claims.
Treating constipation

Magnesium sulfate has FDA approval for the treatment of constipation.
As a result, many people use Epsom salt solutions as an oral laxative to treat constipation at home. This treatment method involves dissolving a small amount of Epsom salt in water and drinking the mixture.
Improving exercise performance and recovery

People may claim that taking an Epsom salt bath post-exercise can aid in recovery. Warm baths post-exercise may enhance muscle recovery, but the effects of diluting Epsom salts in these baths are unclear.
Research does, however, support claims that magnesium supplementation can aid performance and recovery. Older studies show that ensuring adequate magnesium intake may aid in aerobic and nonaerobic performance and energy metabolism.
A 2024 literature review found that physically active individuals benefited from supplemental magnesium. Researchers concluded supplemental magnesium may have a positive effect on muscle soreness, recovery, and performance.
Epsom salt is rich in magnesium, which is essential for athletic performance, but there is little evidence to suggest that bathing in such a solution will provide these benefits.
Pain relief

Some proponents of Epsom salt soaks claim that it can aid muscular pain relief. It is true that magnesium supplementation may help treat some pain symptoms in those with a chronic deficiency, and warm water bathing may help reduce muscular pains.
However, there is no evidence to suggest that Epsom salt baths can provide a combination of these benefits.
Sleep

There is a link between dietary magnesium intake and sleep quality. A 2017 review notes that having low levels of magnesium could harm a person’s quality of sleep and, additionally, their ability to cope with stress.
As a result, some people claim that oral Epsom salt solutions and Epsom salt baths may aid in these endeavors. However, there is no research to support these claims.

Side effects

People may not experience any side effects after taking an Epsom salt bath. However, people with sensitive skin could develop a skin rash or contact dermatitis.
The following people should avoid consuming Epsom salt orally as they may experience unwanted and potentially dangerous side effects:

people who are pregnant

people who have kidney disease

people who have heart disease

children

If a person drinks Epsom salt, they may experience the following side effects:

dizziness or fainting

upset stomach

diarrhea

blurry vision

changes in bladder habits

irregular heartbeat

difficulty breathing

muscle weakness

extreme fatigue

How does Epsom salt differ from salt?

Epsom salt, also known as magnesium sulfate, is a naturally occurring compound containing magnesium, sulfur, and oxygen. Its crystalline structure is similar to that of common table salt or sodium chloride.
Epsom salt is unlike table salt as it tastes bitter and is not a suitable ingredient for cooking. People use Epsom salt for its supposed healing and detoxifying properties.

How does Epsom salt work?

The theory suggests that dissolving Epsom salt in water helps the skin absorb magnesium ions. These regulate numerous essential bodily functions, including muscle and nerve function, blood pressure, and inflammation.

However, there is not enough scientific evidence to support the claims that the body absorbs magnesium ions through the skin. Scientists need to perform more in-depth studies to confirm the effectiveness of using Epsom salt to treat various ailments.
How to take an Epsom salt bath

If a person is unsure about how to use Epsom salts in their bath, they can follow these steps:

Use 2 cups of Epsom salt for a standard-size bathtub.

Pour the Epsom salt into warm running water.

Soak in an Epsom salt bath for 15–30 minutes or up to 1 hour.

A person may consider adding the following essential oils to help them relax and get to sleep:

lavender

rose

bergamot

jasmine

eucalyptus

Drinking Epsom salt

If a person drinks Epsom salt, they could experience a laxative effect, which may help relieve constipation.
Adults should combine 2–6 teaspoons (tsp) of Epsom salt with 8 ounces of water and then drink. When people drink small doses of Epsom salt, they may not experience any side effects.

Summary

Epsom salt is a natural remedy that may help relieve muscle pain, inflammation, and constipation. However, there is not enough scientific evidence to support these claims.
Epsom salt is generally safe for most adults and children. However, certain people should avoid drinking Epsom salt solutions. Consuming Epsom salt can lead to side effects, including diarrhea, irregular heartbeat, and muscle weakness.
People should talk with their physician before consuming Epsom salts for constipation relief.

20 ways to use Epsom Salt around the house

You can use Epsom salt in dozens of ways for health, beauty and cleaning projects. Check out just a few of the beauty and health hacks below you can do with this mineral

Clean your hair: If your hair is particularly greasy, you can pull excess oils right out by adding a bit of Epsom salt to your shampoo. Wash and rinse as usual.

Foot scrub: Winter weather can leave toes and feet dry, cracked and gross. Get rid of dry skin by combining a cup of Epsom salt with olive oil, castile soap and some essential oils and scrubbing your feet once or twice a week.

Bye bye frizz, hello volume: Mix equal parts hair conditioner and Epsom salt together. Heat the mixture in a pan. Then starting at the roots and working your way down, massage the mixture into your hair. Let set for 20 minutes and rinse. This works great for getting rid of frizz and adding volume to your hair.

Wash your face: Mix Epsom salt with liquid soap or face cream. Rub gently into your skin and rinse. You'll get a moisture boost and remove dead skin cells.

Deflake the lips: Mix a bit of Epsom salt with petroleum jelly and massage it into your lips to remove dead skin cells.

Ease a headache: If you have an aching head after a rough day at the office (or with the kids), try soaking in an Epsom salt bath. The salt-soaked bath can help relieve tension in your muscles and ease your headache.

Nix tummy troubles: Help ease constipation symptoms by drinking a teaspoon of Epsom salt in a glass of water. The magnesium should help get things flowing again.

Have a better morning after: If you had a little too much red wine last night, you can ease hangover symptoms. Sip a teaspoon in a bit of water to help flush out your system. Make sure to drink tons of water to stay hydrated, though!

Fade a bruise: Skip the raw meat compress and grab the Epsom salt instead. Mix two tablespoons of Epsom salt with a little water and apply it to the bruised area.

Get more shut-eye: Soak in an Epsom salt bath for about 20 minutes before dozing off to help you relax and loosen up for a better night's sleep.

Ease muscle pain: Enjoy an Epsom salt bath after a hard day at the gym or working in the yard to alleviate muscle soreness and speed recovery.

Remove a splinter: Apply Epsom salt to the skin over the splinter to help pull it to the surface. Bid a fond farewell to the painful tweezers method!

Plant fertilizer: Add one tablespoon of Epsom salt to tomato plant soil to encourage bigger plant growth.

Clean the bathroom: Mix one part Epsom salt with one part liquid dish soap, and scrub grout and tile well.

Water your houseplants: Mix a few tablespoons of Epsom salt with water and feed your plants as usual.

Deter Slugs: Sprinkle a bit of Epsom salt onto the patio to keep slugs at bay on rainy days.

Boost your roses: Add a tablespoon of Epsom salt to your soil to promote healthier roses.

Clean the washer: Fill your washing machine with hot water. Add Epsom salt and run a regular cycle to get rid of buildup on the insides of the machine.

Protect your plants: Add Epson salt to your grass and plants to keep bugs at bay.

Green up your grass: Add two tablespoons of Epsom salt to a gallon of water and sprinkle it on your grass to keep it green. The magnesium prevents yellowing.

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