Soaking in a hot bath with Epsom salts has been a go-to treatment for sore muscles for generations. “Epsom salt baths are a popular home remedy. They are soothing and relaxing—and may have health benefits,” says Alexis Federman, D.O., a primary care physician at Henry Ford Health.
Though Epsom salt baths aren’t well researched, she cautions, there are anecdotal reports that they can help with aches and pains, among other benefits. She shares what’s known about this time-tested treatment.
What Is Epsom Salt?
Epsom salt is the common name for the mineral compound magnesium sulfate. Sold in its crystalline form, the salts dissolve into warm bathwater, and the mineral is absorbed into the skin.
Unfortunately, not much scientific research has been done to understand health benefits of an Epsom salt soak, Dr. Federman says. In other words, take promises of health benefits with … well, a grain of salt.
However, she adds, “Magnesium is known to play a role in nerve and muscle function.” So it’s not a stretch to imagine that Epsom salt baths might help to ease pain and soothe sore muscles.
What Are Epsom Salt’s Benefits
Soaking in a hot bath with Epsom salt is thought to have several possible benefits.
- Ease muscle aches: “Most often, warm baths with Epsom salts are used to reduce muscle tension,” Dr. Federman explains. “Warm water on its own can help release stress and anxiety and reduce tension,” she points out. Epsom salts are thought to boost those benefits.
- Reduce inflammation: Some research suggests Epsom salt soaks might reduce inflammation. There’s some evidence, for instance, that Epsom salt baths may reduce inflammation, stiffness and joint pain associated with arthritis.
- Ingrown toenails: Soaking an ingrown toenail in Epsom salts can reduce inflammation and speed healing, Dr. Federman says. After soaking, gently lift the edge of the ingrown nail. Place a small pad or bit of cotton underneath to keep it lifted as the skin heals.
- Improve skin: Some fans claim Epsom salt has cosmetic benefits, including reducing acne and symptoms of eczema and psoriasis. The salt soaks also seem to exfoliate dead skin cells, leaving softer, smoother skin behind.
How Do You Take an Epsom Salt Bath?
Epsom salts are widely available in drug stores. Using them is as easy as drawing a bath.
Dr. Federman suggests adding 1 to 2 cups of Epsom salts to warm bath water. Soak for 20 to 30 minutes, then rinse off with warm water. “Some people like to add a few drops of essential oil to the bathwater for added relaxation,” she adds.
If you’re not up for a full-body bath, you can also dissolve Epsom salt into a smaller bowl of warm water to soak sore feet or hands. For ingrown toenails, Dr. Federman recommends soaking the nail twice a day for 10 minutes each time.
Are Epsom Salt Baths Safe?
Epsom salts are safe for most people. But you should avoid soaking in the tub if you have open wounds or serious burns.
Also, make sure the water isn’t too hot. It should be warm enough to feel soothing, but not uncomfortably hot. Talk to your doctor first if you are pregnant or have conditions that affect your blood pressure or kidney function.
A long, hot bath can increase the risk of dehydration, so Dr. Federman recommends drinking water after your soak.
Bottom line: We don’t know enough to consider Epsom salts an evidence-based treatment, Dr. Federman says. But they are generally safe and have a long history as a folk remedy, so why not give them a try?
Reviewed by Alexis Federman, D.O., a primary care physician who sees patients at Henry Ford Medical Center - Livonia.
