The Scoop on Epsom Salt Baths
By Lifan Hung, Bodywork Las Vegas
Licensed & Certified Massage Therapist
I can't remember when I first started using Epsom salt (magnesium sulfate) baths, but it's been quite a number of years now. Undoubtedly recommended by a trusted friend, my experience with Epsom salt baths have only been good. Personally, I’ve found that when I have a hard workout where I can start feeling the onslaught of soreness creeping in, or after a very long day working on my feet – even once after a small fender bender - taking an Epsom salt bath has regularly reduced the perception of muscle soreness and aches in my body.
You might suggest that it’s simply psychological. I’ve considered that myself. So I experiment. Baths alone are generally good for increasing circulation and relaxation. Jacuzzis do the same, with the additional benefit of soothing massaging jets. What could be better? Well, evidently for me, Epsom salts baths.
A Common Belief is that Epsom Salt are Good
Ask just about anyone and they will probably tell you that Epsom salt baths are good for you. "It can detoxify and take away aches and pains." Got sore muscles? "Try an Epsom salt bath. You'll feel better." It’s taken for granted that Epsom salt baths are beneficial but there is actually little scientific research to support this. Most of the information out there is anecdotal at best. I’ve heard suggestions that Epsom salt baths draw out toxins from the body and reduces muscle soreness. My box of salts at home states that it’s “a soaking aid for minor sprains and bruises.” But does this stuff really work, or is it all in our minds? When I found myself suggesting Epsom salt baths to clients without really being able to tell them much about why it’s effective, I thought it was time to do some research.
Epsom Salt Industry Council
The first stop on the internet superhighway brought me to the Epsom Salt Industry Council (www.epsomsaltcouncil.org), where they readily list a slew of health benefits of Epsom salt. Before I go any further, let’s admit that sorting through the mountain of information available on the internet can, at times, be challenging. What material is individual rhetoric? What is propaganda? And what is based on authentic research? Consequently I started out very skeptical of this site. After all, this is the Epsom Salt Industry Council. The material was informative, but I was guarded. They might be in this for more than just promoting public awareness. Besides, I was looking for solid, definitive research. I bookmarked their site and moved on.
Quack Busting
My next stop turned out to be one of those quack-buster websites with an article written by a fellow massage therapist insisting that there was no scientific evidence whatsoever supporting the benefits of Epsom salt baths; and in fact the skin is so impermeable as to allow very little water through, never mind substances like magnesium sulfates. The writer was so adamant about his view that I honestly had to give this article some thought. I don’t want to be so blinded by my own prejudices and beliefs to discount something only because it didn’t agree with me. So I took inventory of what I know: 1.The skin is the largest organ in the body; 2. It is permeable through absorption - when we sweat during exercise, water and salts pass through the skin; 3. To date, there are several kinds of medications and therapy that involve the absorptive qualities of skin, like nicotine patches or even birth control. So, by this logic, I chose to dismiss most of the information in the article as rhetoric.
More on Magnesium
As the search continued, I found more intriguing sites like the Magnesium Online Library (www.mgwater.com) which is a wealth of information with numerous articles and studies on the positive benefits of magnesium. Magnesium, compared to magnesium sulfate (Epsom salts), has been extensively studied. Most of the material doesn’t specifically speak to magnesium absorption through baths, but does discuss the role of magnesium in important cellular processes, stress reduction, several sports related issues among many other topics. Another article I found also discussed the importance of balanced magnesium levels specifically in athletic performance.
Finally some documentation
The pieces were starting to come together. After more search selections, I came back to the Epsom Salt Council that linked to a research project out of the University of Birmingham in the UK. The study headed by Dr. Rosemary Waring showed an increase in blood magnesium and sulfate levels for about 24 hours after an Epsom salt bath. Additional research with waterproof patches also resulted in increased magnesium and sulfate levels in the body. This led researchers to conclude that both these minerals seem to penetrate the skin.
Conclusions
Armed with these resources, I thought it was a short leap to conclude that the reason Epsom salt baths work on many people is due to the magnesium and sulfate absorption across the skin. Among other things, magnesium is crucial in the cellular process that aid in muscle recovery, reducing inflammation and muscle cramping.
We spend our entire lives in the meat suit known as our bodies. We know the ins and outs of what works and what doesn’t. We know what makes it feel good and strong, and what doesn’t. When we work it hard, we pretty much know what to expect the next day. At least, I do; and the times I’ve chosen to go for the bath, I usually feel a lot better than expected on the following day. This doesn’t mean it will work the same for everyone or every situation. Try it. If it works for you, it can be another tool in your arsenal for training and recovery. If it doesn’t, you will have taken the time for a relaxing bath.
Happy bathing!
Try this recipe at home
Want to try your own experiment? The beauty of Epsom salt baths is that if you feel it works that's great. Add it to you arsenal of tools for athletic recovery. If not, no harm done. You’ll have taken some time to relax. You can just toss 1-2 cups of Epsom Salt into your bath, or try the mix that follows. I've thrown in a few additional items that are also nice for relaxation and recovery.
Draw a bath to a comfortable temperature that will also dissolve the salts and baking soda. You'll want to be in the bath at least 12 - 20 minutes.
1-2 cups Epsom salts
1 cups baking soda (as a skin conditioner)
10 drops lavender essential oil (for a relaxing scent)