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Epsom salt, or magnesium sulfate, is a compound composed of magnesium, sulfur, and oxygen. Epsom salt has a similar texture and structure to table or finishing salt, which gives it its salt-like appearance. However, while Epsom salt has the word “salt” in its name, it is not truly a salt as we would typically think of for the table, baking, or as a finishing salt.
Epsom salt naturally occurs and is made by evaporating water from lakes that are naturally rich in magnesium sulfate.
Epsom salts were first discovered by accident by Henry Whicker in 1618 in a town called Epsom, located southwest of London. Henry led his cows to a pond for a drink of water—but the cows refused to drink it. Upon closer inspection, he noticed that the water was bitter and, when evaporated, provided a white, granulated salt. Later, people noticed that animals that waded in these same waters experienced improved healing for cuts and sores. This was just the beginning of the research and appreciation for Epsom salt’s many benefits.
While Epsom salt is most often used for its health benefits, its many uses range from gardening to crafting and more!
One of the hero compounds in Epsom salt is magnesium. Magnesium is a mineral that plays many important roles within the body, from supporting heart health, blood sugar levels, muscle contraction, relaxation, and more. In fact, magnesium is responsible for more than 600 different biochemical reactions within the body, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and liver detoxification pathways.1,2 Still, more than 50% of Americans consume less than optimal amounts of magnesium or are deficient in magnesium.3
Groups of people at risk of magnesium deficiency include those with gastrointestinal disease, type 2 diabetes, people with alcohol dependence, and older adults. Signs and symptoms of magnesium deficiency can include muscle cramps, twitching, osteoporosis, fatigue, weakness, anxiety, high blood pressure, irregular heartbeat, and asthma.
Foods rich in magnesium include pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, peanut butter, brown rice, and salmon. Magnesium can also be added to the diet through supplements, whether in capsule form, powdered drink mixes, or Epsom salt baths!
What does Epsom salt do for your health? Epsom salts have been used for centuries for their healing and nourishing properties, largely thanks to their high magnesium content. Below are a variety of Epsom salt benefits
Magnesium plays an important role in muscle relaxation, which can support pain relief. When soaking in an Epsom salt bath, your body absorbs the mineral magnesium through your skin. Magnesium can help relax muscles, reduce swelling, and reduce pain.
Epsom salts can be used internally and externally to achieve a laxative effect in those experiencing constipation. For internal use, mix 1 to 2 teaspoons of Epsom salt with filtered water. For external use, try an Epsom salt bath! Soaking in a warm, magnesium-rich Epsom salt bath may help relax the digestive tract and soften stools, resulting in a bowel movement.
Always consult with your medical doctor before taking any new supplement and before using Epsom salts internally to ensure that it is safe for you and won’t interact with any medications you currently take.
Research suggests magnesium may help you get a better night’s sleep.4 An Epsom salt bath before bed may improve sleep quality by helping you fall asleep faster and reducing insomnia symptoms, mid-night wakings, and early morning wakings.
The heart, which is a muscle, benefits greatly from magnesium. In fact, studies have shown that those who are deficient in magnesium have an increased risk of heart disease, type 2 diabetes, high blood pressure, and depression.5 Magnesium is essential for a healthy heart rhythm and supports the transportation of potassium and sodium across cell membranes, additional key nutrients for heart health.
Magnesium and sulfate, two compounds in Epsom salt, can help stimulate detoxification pathways within the body, aiding the detoxification process. The liver is an important detox organ, and there are two phases in the liver detox process. Magnesium is involved in the second phase, assisting with the excretion of toxins from the body through urine, stool, and sweating.6
Breast engorgement can occur when a mother’s breasts become overly full of breast milk. Breast engorgement can be uncomfortable and painful. An Epsom salt bath can help relieve engorgement-associated breast pain. Fully submerging the breasts in an Epsom salt bath and then pumping, nursing, or hand expressing can help relieve breast engorgement.
Similar to how Epsom salts can help relieve pain from breast engorgement, they can also soften and help clear a clogged duct. Fully submerging the breasts in an Epsom salt bath and then pumping, nursing, or hand expressing can help relieve a clogged duct.
Epsom salts are generally considered safe when used externally. Using Epsom salts internally produces a laxative effect that can result in dehydration, digestive distress, and diarrhea. Before taking Epsom salts internally, consult with your medical doctor to confirm that it is safe for you and won’t interact with any medications or other supplements you currently take.
From Epsom salt baths for muscle ache relief to DIY beauty products, there are many uses for Epsom salts.
There are many Epsom salt bath benefits, but you must know how to prepare one first. To prepare an Epsom salt bath, add 1 to 2 cups of Epsom salts to a standard-size bathtub filled with warm water. You may need to swish the salts around in the water to help them dissolve. Do not add Epsom salts to a hot tub or a tub with jets—the salts could clog or impact the function of these types of tubs. Soak in the bath for 15 to 30 minutes or up to one hour to reap the benefits of the Epsom salts.
Try adding essential oils to your Epsom salt bath for further relaxation. The following essential oils work well with Epsom salts:
Epsom salt can be used to make an effective homemade exfoliating salt scrub for removing dead skin cells, increasing circulation, and supporting lymphatic health.
Epson Salt Scrub Recipe
Ingredients:
Directions:
Combine all ingredients in a medium bowl and mix well. Transfer to an airtight glass jar. Store in a cool, dry place and use within three months.
Dried Herbs and Flora for Salt Scrub
Yes! You can use Epsom salt for plants. Magnesium and sulfur, two naturally occurring minerals that are major components of Epsom salts, may help plants grow greener with higher yields and more blooms, according to the Epsom Salt Council. “Magnesium creates an environment conducive to growth by helping seeds germinate, increasing chlorophyll production, and improving phosphorus and nitrogen uptake. Sulfur is also a key element in plant growth, helping produce vitamins,” the council adds.7
Follow these tips to add lushness to your garden and houseplants with Epsom salt:
Epsom salt has many uses, from supporting health to gardening, crafting, and more. Below is a list of great uses for Epsom salts!
Epsom salts are a key household staple for health, gardening, cleaning, and more!
Epsom salts have been used for centuries for a good reason—this timeless natural remedy has many uses and offers widespread benefits throughout the body. Whether you are looking to relax in an Epsom salt bath or in need of pain relief, Epsom salt can be a great natural supplement to incorporate into your wellness routine.
References:
By Megan Roosevelt, RDN
