What health problems will epsom salt interfere with?
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People use it to ease health problems such as muscle soreness and stress. It's also affordable, easy to use and harmless when used appropriately.
Many people, including some healthcare professionals, claim Epsom salt is therapeutic and use it as an alternative treatment for several conditions.
Better Magnesium Absorption
Magnesium is the fourth most abundant mineral in the body, the first being calcium.
It is involved in more than 325 biochemical reactions that benefit the 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 (1).
Some people claim that magnesium may be better absorbed via Epsom salt baths than when taken by mouth.
This claim is based on a study that was conducted on 19 subjects, in which all but three showed higher blood magnesium levels after soaking in an Epsom salt bath (2).
Average blood magnesium levels went up about 10 ppm after the first salt bath. When subjects took baths for the next seven days, average magnesium levels increased from 105 ppm to 141 ppm.
While this study is promising, it is important to take it with a grain of salt since it is the only one of its kind and has several limitations.
More research is necessary to determine the effectiveness of using Epsom salt to increase magnesium levels.
Promotes Sleep and Stress Reduction
Adequate magnesium levels are essential for sleep and stress management, likely because magnesium helps the brain produce neurotransmitters that induce sleep and reduce stress (3).
Magnesium may also help the body produce melatonin, a hormone that promotes sleep (4).
Low magnesium levels may negatively affect sleep quality and stress. Many report that taking Epsom salt baths can reverse these issues by allowing the body to absorb magnesium through the skin.
Unfortunately, there is not any formal research to confirm whether enough magnesium can be absorbed from salt baths to affect sleep and stress.
Additionally, the calming effects of Epsom salt baths could simply be due to the relaxation caused by taking hot baths.
Helps With Digestion
Magnesium is often used to treat digestive issues, such as constipation.
It appears to be helpful because it draws water into the colon, which promotes bowel movements (5, 6).
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.
It can be taken by mouth with water, according to the directions on the package.
Adults are usually advised to take 2–6 teaspoons (10–30 ml) of Epsom salt at a time, dissolved in at least 8 ounces (237 ml) of water and consumed immediately. You can expect it to have a laxative effect in 30 minutes to six hours.
You should also know that consuming Epsom salt may produce unpleasant side effects, such as bloating and liquid stool (6).
It should only be used occasionally as a laxative and not as a long-term solution.
Exercise Performance and Recovery
Some claim that taking Epsom salt baths can reduce muscle soreness and relieve cramps — both important factors for exercise performance and recovery.
Like the digestive effects of Epsom salts, this effect is also attributed to magnesium. It is well known that adequate magnesium levels are helpful for exercise because magnesium helps the body use glucose and lactic acid (7).
Magnesium deficiency is more common in athletes, so health professionals often recommend they take magnesium supplements to ensure optimal levels.
While magnesium is clearly important for exercise, the use of Epsom salt to enhance fitness is not well researched. At this point, the benefits are anecdotal.
Reduced Pain and Swelling
Another common claim is that Epsom salt helps reduce pain and swelling.
Many people report that taking Epsom salt baths improves symptoms of fibromyalgia and arthritis.
Again, the magnesium is deemed responsible for these effects, since many people with fibromyalgia and arthritis are deficient in the mineral.
One study on 15 women with fibromyalgia concluded that applying magnesium chloride to the skin may be beneficial for reducing symptoms (8).
The participants applied magnesium to their lower limbs every day for four weeks. After using the solution, women reported less pain and tenderness, as well as increased quality of life.
While this finding is promising for forms of magnesium that can be applied to the skin, such as Epsom salt, it must be interpreted cautiously since there isn't any more research available on the topic.
The magnesium sulfate in Epsom salt can produce side effects when taken by mouth. You can prevent these by using it correctly and talking with your doctor before increasing your dosage.
Many people, including some healthcare professionals, claim Epsom salt is therapeutic and use it as an alternative treatment for several conditions.
Better Magnesium Absorption
Magnesium is the fourth most abundant mineral in the body, the first being calcium.
It is involved in more than 325 biochemical reactions that benefit the 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 (1).
Some people claim that magnesium may be better absorbed via Epsom salt baths than when taken by mouth.
This claim is based on a study that was conducted on 19 subjects, in which all but three showed higher blood magnesium levels after soaking in an Epsom salt bath (2).
Average blood magnesium levels went up about 10 ppm after the first salt bath. When subjects took baths for the next seven days, average magnesium levels increased from 105 ppm to 141 ppm.
While this study is promising, it is important to take it with a grain of salt since it is the only one of its kind and has several limitations.
More research is necessary to determine the effectiveness of using Epsom salt to increase magnesium levels.
Promotes Sleep and Stress Reduction
Adequate magnesium levels are essential for sleep and stress management, likely because magnesium helps the brain produce neurotransmitters that induce sleep and reduce stress (3).
Magnesium may also help the body produce melatonin, a hormone that promotes sleep (4).
Low magnesium levels may negatively affect sleep quality and stress. Many report that taking Epsom salt baths can reverse these issues by allowing the body to absorb magnesium through the skin.
Unfortunately, there is not any formal research to confirm whether enough magnesium can be absorbed from salt baths to affect sleep and stress.
Additionally, the calming effects of Epsom salt baths could simply be due to the relaxation caused by taking hot baths.
Helps With Digestion
Magnesium is often used to treat digestive issues, such as constipation.
It appears to be helpful because it draws water into the colon, which promotes bowel movements (5, 6).
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.
It can be taken by mouth with water, according to the directions on the package.
Adults are usually advised to take 2–6 teaspoons (10–30 ml) of Epsom salt at a time, dissolved in at least 8 ounces (237 ml) of water and consumed immediately. You can expect it to have a laxative effect in 30 minutes to six hours.
You should also know that consuming Epsom salt may produce unpleasant side effects, such as bloating and liquid stool (6).
It should only be used occasionally as a laxative and not as a long-term solution.
Exercise Performance and Recovery
Some claim that taking Epsom salt baths can reduce muscle soreness and relieve cramps — both important factors for exercise performance and recovery.
Like the digestive effects of Epsom salts, this effect is also attributed to magnesium. It is well known that adequate magnesium levels are helpful for exercise because magnesium helps the body use glucose and lactic acid (7).
Magnesium deficiency is more common in athletes, so health professionals often recommend they take magnesium supplements to ensure optimal levels.
While magnesium is clearly important for exercise, the use of Epsom salt to enhance fitness is not well researched. At this point, the benefits are anecdotal.
Reduced Pain and Swelling
Another common claim is that Epsom salt helps reduce pain and swelling.
Many people report that taking Epsom salt baths improves symptoms of fibromyalgia and arthritis.
Again, the magnesium is deemed responsible for these effects, since many people with fibromyalgia and arthritis are deficient in the mineral.
One study on 15 women with fibromyalgia concluded that applying magnesium chloride to the skin may be beneficial for reducing symptoms (8).
The participants applied magnesium to their lower limbs every day for four weeks. After using the solution, women reported less pain and tenderness, as well as increased quality of life.
While this finding is promising for forms of magnesium that can be applied to the skin, such as Epsom salt, it must be interpreted cautiously since there isn't any more research available on the topic.
The magnesium sulfate in Epsom salt can produce side effects when taken by mouth. You can prevent these by using it correctly and talking with your doctor before increasing your dosage.
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