Epsom Salt Soak: Best Duration for Maximum Benefits

Epsom salt baths and soaks are an easy, inexpensive, and non-invasive home remedy for stress, pain relief, and other health benefits. Please continue reading to learn about the potential benefits of Epsom salt baths and how long you should soak in one.

What are Epsom Salts?

Epsom Salt is a combination of two essential minerals, Magnesium and Sulfur. Your body needs these two minerals to thrive. Magnesium helps keep your muscles, heart, nerves, bones, and metabolism functioning properly. Sulfate, a compound ion of sulfur, flushes toxins from your body. 

Epsom salt was discovered in a spring in an English town called Epsom by a man named Henry Wicker, who herded cows. Wicker noticed that his cows would not drink the water from the spring he discovered, but when they walked through the water, their wounds seemed to recover quickly. Thus, the wonders of the seemingly healing powers of Epsom salt spread throughout the town. Though there are limited studies on the validity of Epsom salt bath claims, many people continue to utilize Epsom salt baths as a home remedy to relieve many ailments.

Potential Benefits of Using Epsom Salt

Muscle Relaxation

Soaking in an Epsom salt bath is a natural remedy that mayto ease muscle pain in your shoulders, neck, and back. The warm water causes widening of blood vessels, allowing more blood, oxygen, and nutrients to reach injured tissues. Improved circulation can also help to relax stiff muscles and joints and aid recovery from muscle aches after working out.

Stress Reduction

Sitting in a warm bathtub with 2 cups of Epsom salt can reduce stress, and promote relaxation, reducing anxiety, and depression in the long run. It is unclear if the stress relief is obtained from the Epsom salt itself, the warm water, or the combination of both. 

Epsom salt is magnesium sulfate. Research suggests that magnesium supplementation increases serotonin production in the brain and has antidepressant effects. Serotonin is the brain chemical associated with the feeling of general wellness. Thus, serotonin is responsible for a person’s mood, including the feeling of relaxation and pleasure. Therefore, it is possible that a small amount of magnesium in Epsom salt is absorbed through the skin and can reduce stress. However, more research is needed.

Anti-Inflammatory Effects

Studies have shown that magnesium can reduce inflammation in internal organs and lower the risk of cardiovascular disease and type 2 diabetes. 

Epsom salt baths may also relieve inflammation in people with conditions such as arthritis, gout, and lupus. These relaxing baths are particularly effective for arthritis pain and swelling. 

Headache Relief 

Scientific evidence suggests that the magnesium in Epsom salt may help people with headaches or migraines. 

Foot Health 

An Epsom salt foot soak has several beneficial effects. It can exfoliate your skin and soften rough, cracked feet. In addition, an Epsom foot bath can provide relief from sore feet and reduce foot odor. You can also use Epsom salt alongside medications prescribed by your doctor for fungal infections of the feet (athlete’s foot) or toenail fungus.

Skin Health 

Peer-reviewed studies have found that bathing in magnesium-rich Dead Sea salts has benefits for skin health, especially in people with chronic inflammatory skin conditions such as atopic dermatitis and psoriasis. Benefits of Epsom salt for skin health include improved skin barrier function, reduced inflammation, enhanced hydration, and decreased roughness and scaliness.

Magnesium Levels

Magnesium is an essential mineral that plays an important role in hundreds of processes in the body. Epsom salt is magnesium sulfate. Research shows small amounts of magnesium are absorbed from the skin into the bloodstream when you use Epsom salt in a bath. However, there is a need for more studies to prove this claim. The potential health benefits of Epsom salt from increased magnesium levels include improved muscle and nerve function, a stronger immune system, better sleep, stronger bones, and improved heart health.

How Long Should You Soak in Epsom Salts?

Experts recommend soaking in Epsom salts for 15-30 minutes. This allows you to reap the health benefits of Epsom salt without experiencing side effects or health concerns. However, the optimal timing varies slightly based on what you are looking to get relief from. Epsom salt bath and soak can be as brief as 15 minutes or as long as an hour. Listen to your body to determine the best duration and water temperature for your Epsom salt bath. However, if you have been soaking for too long, your skin may start to get dry and irritated. 

• Muscle soreness: Soak in an Epsom salt bath for at least 12 minutes and up to 15 minutes to relieve muscle soreness.

• Stress Relief: Soaks of 15-20 minutes are helpful for stress reduction.

• Foot Health: Soak your feet in an Epsom foot bath for 20-30 minutes to relieve foot pain.

Risks and Side Effects of Prolonged Soaking

Moderation is key when it comes to Epsom salt baths and foot soaks. Overuse can cause dry, irritated, and itchy skin from being in hot water for too long. Prolonged soaks can also increase the risk of allergic reactions.

Most people can do Epsom salt baths and foot soaks without serious side effects. However, healthcare providers advise that people with the following skin problems should avoid using Epsom salt:

• Open wounds

• Skin infections

• Severe skin inflammation

• Burns

What Does Drinking Epsom Salt Water Do To Your Body?

Epsom salts are usually dissolved in water for bathing and soaking. But some people drink Epsom salt to “detox” and others take it to relieve constipation. However, experts warn that there isn’t any scientific proof that drinking Epsom salt is beneficial or safe.

In fact, drinking Epsom salt water can be dangerous. It can have laxative effects and cause severe diarrhea and dehydration. Other side effects of taking Epsom salts by mouth include nausea, stomach pain, stomach cramps, bloating, and headaches. More severe adverse effects may include vomiting, dizziness, fainting, confusion, seizures, slowed breathing, slowed heart rate, and arrhythmias (heart rhythm abnormalities) due to electrolyte disturbances (too much magnesium in the body).

How to Prepare an Epsom Salt Bath

Optimum Water Temperature

The ideal temperature for Epsom salt baths is between 90°F and 105°F (32°C – 40°C). Warm and hot baths ease pain from sore muscles and benefit other health problems as well.

Amount of Epsom Salt

Add two cups (about 400 grams) of Epsom salt to a standard-sized bathtub and half cup of Epsom salt (about 100 grams) to a foot bath. You may need to stir the water with your hand to allow the Epsom salt to dissolve.

Enhancing Your Epsom Salt Bath Experience

Essential Oils

In addition to the minerals in Epsom salt, adding a few drops of essential oils such as lavender and peppermint to your bath water can have aromatherapy benefits.

Relaxing Environment

Soft lighting, scented candles, a mellow playlist, and flower petals in your bath can create a soothing and relaxing environment and further add to the benefits of Epsom salt.

Other Ingredients

You can consider adding additional ingredients to your bath salts (Epsom salt bath), such as apple cider vinegar, olive oil, and colloidal oatmeal for antibacterial, moisturizing, and soothing effects.

Common Questions About the Use of Epsom Salt

Can you soak in Epsom salt too long?

Yes, you can soak in a warm Epsom salt bath for too long. The duration of Epsom salt baths can vary depending on your preference and why you use them, ranging from 15 to 30 minutes or as long as an hour. If you notice any skin changes, such as dried, irritated skin, those may be signs that the baths are too long. Make sure you stay hydrated after soaking, and consult your doctor if you are pregnant or have sensitive skin.

How long does it take for Epsom salt soak to work?

It takes Epsom salt at least 15-30 minutes to work.

How Long to Soak in Epsom Salt for Infection?

You should soak your feet in an Epsom foot bath for 20-30 minutes to draw out an infection. An Epsom foot soak may help, along with antifungal medications, in treating fungal infections of the feet, such as onychomycosis and athlete’s foot. However, be aware that Epsom salts can make some skin infections, such as Staph, worse due to the salts and hot water.

What does soaking your feet in Epsom salt do?

Soaking your feet in Epsom salt may helps to relieve soreness, reduce odor, and help in the treatment of fungal infections.

Understanding How Epsom Salt Works

Composition of Epsom Salt

Epsom salt is a naturally occurring mineral salt made of magnesium and sulfate. It was discovered in the town of Epsom near London about 400 years ago.

Mechanism of Action

When you add Epsom salt into hot water or warm water, it breaks up into magnesium and sulfate. These minerals are absorbed through your skin and can relieve pain and have other health benefits. However, more research is needed to prove the benefits of Epsom salt. Nonetheless, Epsom salt baths are safe for most people and may prove beneficial for a variety of health concerns.

Epsom Salt vs Table Salt

Epsom salt is a crystalline structure similar to regular edible salt. However, it contains magnesium and sulfate, whereas table salt contains sodium and chloride. Also, Epsom salt is bitter and should not be consumed.