Epsom salt bath benefits are immense, and especially a long hot soak for at least 20 minutes. It reduces high blood pressure, inflammation, and oxidative stress.
It’s long been an established fact that water is healing, and one of the reasons for that is our bodies are composed of over 60% water. It’s our natural habitat.
But when the water’s hot enough to raise your core body temperature above 102 for at least 20 minutes—think a long leisurely Epsom salt soak—the benefits are immense, including reduced blood pressure, inflammation, and oxidative stress.
In fact studies have shown that many of the same benefits obtained by sauna bathing and cardiovascular exercise can be tapped in the comfort of your own home when you take a bath.
All you need is a tub, some salts, and a soak—no trips to the gym or Jacuzzi required.
What Is Epsom Salt?
Epsom salt is a naturally occurring compound composed of magnesium, sulfate, and oxygen. It was discovered in the 1600s in Epsom, England by a cow herder who linked it to livestock health.
Henry Wicker noticed that when his animals waded in the waters of a nearby spring, their cuts and abrasions healed faster than normal. Shortly the word got out that the water was healing, and the tiny town of Epsom became a resort.
Later a plant physiologist named Nehemiah Grew extracted crystals from the water and developed Epsom as a brand.
The rest is history as the white glistening compound became a fixture in clinics, medical offices, and businesses worldwide—available online and in most health outlets.
Epsom Salt Bath Benefits
Many benefits of Epsom salts are attributed to its use in conjunction with heat therapies like hot water and its potential for transdermal magnesium absorption.
And though the latter hasn’t been clearly defined, several experts, including Dr. Carolyn Dean M.D., N.D, tout Epsom as a magnesium breakthrough: “Epsom salt is a safe and easy way for people of all ages – including babies and pregnant women – to increase the body’s magnesium levels,” she says.
Dr. Burton M. Altura, another fan, agrees: “Everyone knows if you soak in Epsom salt, it soothes your body if you’re bruised or have pain. . . . that’s because the magnesium is being absorbed through your skin.”
In addition a study cited by the NIH found that bathing in Epsom salt increased blood and urinary magnesium levels in participants:
The measurement of magnesium levels in urine showed a rise from the control level, mean 94.81 ± 44.26 ppm/mL to 198.93 ± 97.52 ppm/mL after the first bath. Those individuals where the blood magnesium levels were not increased had correspondingly large increases in urinary magnesium showing that the magnesium ions had crossed the skin barrier and had been excreted via the kidney, presumably because the blood levels were already optimal. Generally, urinary magnesium levels 24 h after the first bath fell from the initial values found after day 1 (mean 118.43 ± 51.95) suggesting some retention of magnesium in tissues after bathing as blood levels were still high.
On the flip side, practitioners like Dr. Mark Moyad are skeptical: “You will find some benefits of magnesium given intravenously or orally, but the data on soaking is weak and not conclusive.”
However what is conclusive are the benefits of heat shock proteins (HSPs), activated during exercise, sauna, and Epsom salt baths.
Epsom Salt Baths and Heat Shock Proteins
One of the most substantiated benefits of extended hot water immersion is heat shock proteins (HSPs), activated when core body temperature exceeds 102 degrees Fahrenheit.
Studies across the board cite cardiovascular benefits, reduced blood pressure, hormetic effects with cellular and molecular adaptations, improvements in mood, sleep, immunity, cognition, and more.
In fact one report notes that “Compared with people who took baths less than twice a week, those who took baths nearly every day had a 28% lower risk of cardiovascular disease and a 26% lower risk of stroke”—a statistical bell curve for longevity.
Furthermore it’s been found that activating HSPs improves muscle strength, endurance, and mitochondrial resistance to stress, in addition to boosting vascular health and insulin sensitivity:
“Heat therapy has been independently shown to reduce whole body insulin resistance, improve vascular function, activate interorgan cross talk via endocytic vesicles, and activate HSPs to improve mitochondrial function and proteostasis in a variety of tissues,” says the Journal of Physiology.
And in case you’re wondering what exactly heat shock proteins are, Nature puts it well:
In order to ensure tissue integrity and function, cells cope with cellular injuries by adapting their metabolism, protecting essential intracellular constituents, inhibiting cell death signaling pathways and activating those devoted to damage repair. The molecular chaperones of the heat-shock protein (HSP) family are critical effectors of this adaptive response. They protect intracellular proteins from misfolding or aggregation, inhibit cell death signaling cascades and preserve the intracellular signaling pathways that are essential for cell survival.
According to this report:
When cells are exposed to thermal stress, stress proteins called heat shock proteins (HSPs) are upregulated intracellularly, and they are thought to serve as molecular chaperones to prevent protein aggregation and help transport repair proteins.2 In addition to these well-characterized intracellular functions of HSPs, researchers have suggested that extracellular HSPs enhance the immune system.3“
Health Benefits of Epsom Salt Baths
Did you know that Epsom salt baths provide a cardiovascular workout? Studies show that taking a long hot bath can burn as many calories as a 30-minute walk.
In addition to . . .
- Reducing blood pressure.
- Easing oxidative stress.
- Soothing sports injuries.
- Helping muscle, joint, & tendon pain.
- Relieving headaches.
- Curbing respiratory ailments.
- Soothing arthritis.
- Mitigating Fibromyalgia.
- Diminishing gout.
- Supporting skin.
- Relieving insomnia.
- Reducing insulin resistance.
- Curbing disease.
- Easing chronic fatigue.
- Speeding post-workout recovery.
- Curbing depression and anxiety.
Epsom Salt Baths for Skin
When it comes to skin, Epsom salt baths deliver. They exfoliate and soften rough areas, moisturize, relax fine lines and wrinkles, and deep cleanse.
They also boost oxygen flow that leaves skin feeling radiant and refreshed.
Epsom Salt Bath Tips
It’s good to submerge your entire body in an Epsom salt bath occasionally, including your head. That way the minerals soak deep into your skull and relieve tensions around the neck, temples, facial muscles, and eyes.
You can also massage it into your scalp under your hair, working it up through your pores, and it’s great for removing splinters, shaving calluses, and tending nails.
Epsom Salt Bath for Weight Loss
Epsom salt baths can help you lose weight because they burn calories, between 100 and 300 a soak. They also reduce blood sugar, food cravings, and help you sleep. Restful sleep with deeper REM reduces overeating.
Infused Epsom Salt Baths
Adding pure organic essential oils to an Epsom salt bath is a win. You can learn more about the best ones here for different skin types.
It’s also a win to rock this Serotonin Soak with the best magnesium ever—a highly potent pollutant-free mg from the Zechstein seabed, and that’s with French green clay, brown algae, ACV, and an aromatic blend of turmeric, marjoram, and eucalyptus. Click image to connect. (We may receive a commission if you purchase.)
Epsom Salt Foot Soaks
An Epsom salt foot soak can do wonders for neuropathy, ingrown toenails, workplace calluses, and more. They’re a go-to for bunions, corns, abrasions, pedicures, and paresthesia.
Folks with peripheral neuropathy and damaged nerves in their feet often benefit tremendously from Epsom salt soaks. It’s one of the best remedies ever.
It’s also good to dry brush your skin, including your feet. I personally like this Copper Body Brush because it has ion-charged bristles that mitigate acids. It’s also incredibly soft yet intensely exfoliating (click to learn more). (We may receive a commission if you purchase via our links.)
Other Uses of Epsom Salt
- Removing foot odor—for a quick effect swish fast in a basin, or if you’re in a hurry, wipe your feet down with an Epsom-soaked rag.
- Natural deodorant—unsurprisingly Epsom salt can deodorize your armpits. If you don’t have time to make your own natural deodorant, just whip up a paste of distilled water, Epsom salt, baking soda, and your favorite essential oil and rub it into your pits or make a spray.
- Handwashing shoes—Epsom salt added to liquid cleaners helps remove odors.
- Removing hairspray—I don’t use hairspray myself, but people say that Epsom salt and water rinsed through does the trick (try Eco-friendly products).
- Hair thickener—folks claim that Epsom salt warmed in a pan with conditioner, applied to hair for 15 minutes and rinsed out, is a win.
- Household cleaner—mix Epsom salt with your natural, chemical-free cleaner and use it as a bath and tile scrub.
- Appliance cleaner—add Epsom salt to your washing machine’s clean cycle and wipe out the inside of your dryer.
- Natural pest control—peppermint oil works too.
- Houseplant fertilizer—dilute with water and add to soil of compatible plants (one tablespoon per gallon).
- Lawn and garden—Epsom salt can be used outdoors on your lawn and garden as a natural pest repellent and fertilizer, but be careful. Avoid harming critters and plants that support sustainability.
Epsom Salt Bath Side Effects
Though bathing in Epsom salt is typically safe for most people, it’s always wise to consult your physician first if you take medications or have medical issues.
I always got a doctor’s approval first before using it in my clients’ baths. It can have purgative and other effects such as muscle weakness, diarrhea, and irregular heartbeat.
What is the Best Epsom Salt?
The best Epsom salt is pure, additive-free, and from a reputable brand. Artificial ingredients like fake scents and colors can irritate skin and eyes. Some can enter the body and cross the blood-brain barrier.
When you’re soaking in something, every ingredient counts.
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The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content are for informational purposes only.
