This article provides a comprehensive overview of Epsom salt, including its benefits, uses, and side effects. Epsom salt is also known as magnesium sulfate. Despite its name, Epsom salt is a completely different compound than table salt. Epsom salt is quite bitter and unpalatable. Some people still consume it by dissolving the salt in water and drinking it. For hundreds of years, this salt has been used to treat ailments, such as constipation, insomnia, and fibromyalgia.
Unfortunately, its effects on these conditions are not well researched. Most of the reported benefits of Epsom salt are attributed to its magnesium , a mineral that a lot of people do not get enough of.
You can find Epsom salt online and at most drug and grocery stores. Epsom salt — otherwise known as bath salt or magnesium sulfate — is a mineral compound believed to have many health benefits. The idea is that these particles can be absorbed through your skin, providing you with magnesium and sulfates — which serve important bodily functions.
Despite claims on the contrary, there is no good evidence that magnesium or sulfates are absorbed into your body through the skin 1. However, it can also be applied to your skin as a cosmetic or taken by mouth as a magnesium supplement or a laxative. Epsom salt dissolves in water and so can be added to baths and used as a cosmetic. However, there is no evidence that your body can absorb its minerals through the skin.
Many people, including some healthcare professionals, claim Epsom salt is therapeutic and use it as an alternative treatment for several conditions. It is involved in more than biochemical reactions that benefit your heart and nervous system. Many people do not consume enough magnesium. Even if you do, factors such as dietary phytates and oxalates can interfere with how much your body absorbs 2.
While magnesium sulfate has value as a magnesium supplement, some people claim that magnesium may be better absorbed via Epsom salt baths than when taken by mouth.
Proponents of the theory point to an unpublished study in 19 healthy people. The researchers claimed that all but three of the participants showed higher blood magnesium levels after soaking in an Epsom salt bath. However, no statistical tests were performed and the study lacked a control group 3. Adequate magnesium levels are essential for sleep and stress management , likely because magnesium helps your brain produce neurotransmitters that induce sleep and reduce stress 4.
Magnesium may also help your body produce melatonin, a hormone that promotes sleep 5. Low magnesium levels may negatively affect sleep quality and stress. Some people claim that taking Epsom salt baths can reverse these issues by allowing your body to absorb magnesium through the skin.
It appears to be helpful because it draws water into your colon, which promotes bowel movements 6 , 7. Most often, magnesium is taken by mouth for constipation relief in the form of magnesium citrate or magnesium hydroxide.
However, taking Epsom salt is also said to be effective, although it is not well studied. Nevertheless, the FDA lists it as an approved laxative. Adults are usually advised to take 2—6 teaspoons 10—30 grams of Epsom salt at a time, dissolved in at least 8 ounces ml of water and consumed immediately. You can expect a laxative effect in 30 minutes to 6 hours. You should also know that consuming Epsom salt may produce unpleasant side effects, such as bloating and liquid stool 7.
Some people claim that taking Epsom salt baths can reduce muscle soreness and relieve cramps — both important factors for exercise performance and recovery.
It is well known that adequate magnesium levels are helpful for exercise because magnesium helps your body use glucose and lactic acid 8. While relaxing in a hot bath may help soothe aching muscles, there is no evidence that people absorb bathwater magnesium through their skin 1. On the other hand, oral supplements can effectively stave off magnesium insufficiency or deficiency. Athletes are prone to low magnesium levels, so health professionals often recommend that they take magnesium supplements to ensure optimal levels.
You can buy Epsom salt in most pharmacies and groceries, and you can usually find it in two sections of the stores. One is by first aid supplies, such as alcohol and peroxide, because Epsom salt is used as a treatment for sore muscles magnesium sulfate is also an effective, naturally occurring laxative for constipation.
The other is in the bath section. Doctors and researchers say a relaxing soak in Epsom salt baths can help ease stress, and there are health benefits to having the magnesium sulfate absorbed through the skin. There are different kinds of Epsom salt. Consult the package for directions, and before ingesting any over-the-counter medication — especially if you have a medical condition — the Council recommends you first consult your doctor.
Health Overview. Great Ways to Use Epsom Salt. Amazon - You have many options on Amazon in terms of brand, price and quantity. You can get smaller bags if you don't need much or larger quantities for better value.
Teal's , Village Naturals Therapy and other brands. The online store locator will show you product availability in each Walmart store. Look by the soaps. You'll usually find store brands or other options. Safeway - Stop by a Safeway for Epsoak, Dr. Teal's or the Signature Care brand in the household and personal care aisle. Teal's at Target by the bath soaks. Kroger - Kroger has multiple options in the bath and body aisle, including its store brand.
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