What Are the Benefits of Epsom Salt Baths?

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 this 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 are Epsom salts?

Epsom salts are 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 salts at your local grocery store or pharmacy. But this isn’t the same thing as 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 salts may be responsible for the many potential benefits of Epsom salt baths. 

How do Epsom salts work?

When you pour Epsom salts into a warm bath, they dissolve. Fans of Epsom salt baths believe that your skin absorbs magnesium and sulfate particles from the dissolved salt.

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. 

Epsom salt bath benefits

There’s a long list of possible benefits of Epsom salt baths, from pain relief to detoxification. But there’s surprisingly little evidence to support many of those claims. Researchers have noted the need for more studies, because it's unclear if Epsom salts 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. And heat therapy can help relieve the pain of arthritis. 

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The foundation also points out that, in general, magnesium is important for bone and heart health. Evidence suggests that low magnesium levels may be linked to osteoarthritis. And magnesium may also play a role in pain management. 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 convinced magnesium is absorbed through the skin at all. Even if it is, soaking in magnesium salts isn’t likely to be as effective as taking magnesium supplements by mouth. 

Sore muscles after working out

One of the biggest claims about Epsom salts is that they can help relieve sore muscles. So it’s surprising that there’s no direct evidence that Epsom salt baths can help soothe muscle soreness from exercise. But magnesium supplementation in general may aid muscle recovery, preventing or limiting muscle aches after a workout. And taking a warm soak is a good approach to dealing with sore muscles too.

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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 salts to soothe pain and reduce stress. There’s a lack of research on the specific use of Epsom salt baths for fibromyalgia. But studies show that adding minerals like magnesium to a warm bath (called balneotherapy) 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, make sure the water isn’t 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 you’re stressed. 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?

The potential benefits of Epsom salt baths aren’t well documented. However, 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’re experiencing: 

• Joint or muscle pain

• Dry or itchy skin

• High stress

How to take an Epsom salt bath

The Epsom Salt Council recommends pouring 1 to 2 cups of Epsom salts 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 these are just recommendations. There's no official recommendation for how often you should take an Epsom salt bath. 

Remember to talk to your healthcare team and listen to your body.

How long should you soak in Epsom salts

There aren’t evidence-based recommendations on how long to soak in Epsom salts. So you can likely enjoy a soak for as long as you feel comfortable. But keep in mind that soaking in a warm bath for a long time can irritate sensitive skin.

Epsom salt bath side effects

Epsom salt baths are generally safe. But you should check with your healthcare team 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, since warmer water can lower your blood pressure

• Difficulting moving around, which may make it difficult to get in and out of a bathtub 

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Written by:

Lisa Marie Basile, MFA

Lisa Marie Basile is a health writer and author. She is the former senior editor at The Vitamin Shoppe and a current patient leadership member of Health Union, where she writes and moderates patient communities.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Kerry R. McGee, MD, FAAP

Kerry McGee, MD, FAAP, has over a decade of experience caring for babies, children, and teenagers as a primary care pediatrician. She has a special interest in adolescent health, particularly in adolescent mental health.

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