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A close-up photo of a person sprinkling Epsom salt into a bath.

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Do Epsom Salt Baths Really Help Soothe Sore Muscles?

Some people swear by a salty soak, but when it comes to scientific evidence, the jury is still out.

By Sarah KleinJuly 30, 2025

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Many of us would try just about anything if it promised to alleviate sore muscles after a workout. Cold plunge? Grin and bear it. Sauna? Sure, sweat it out. Massage? Sign us up.

So if you’ve heard anything that caught your attention about Epsom salt baths, you might be wondering if it’s worth a try. While there isn’t a ton of research supporting this integrative treatment, you can find anecdotal stories of Epsom salt bath benefits dating back centuries. Here’s everything you need to know before you soak.

What Is an Epsom Salt Bath?

An Epsom salt bath is a warm bath infused with (you guessed it) Epsom salt, which is “a naturally occurring mineral salt, a compound of magnesium and sulfate,” says Sarav Shah, MD, a double board-certified orthopaedic surgeon and chief of sports medicine at New England Baptist Hospital. 

It looks like crystals of table salt, but instead of eating it, people usually dissolve it in a tub full of warm water. It got the name “Epsom salt” because it was reportedly discovered in the town of Epsom, near London, hundreds of years ago. 

“It’s a popular recovery tool among athletes and active individuals for managing soreness and promoting relaxation,” says Sean Carpenter, a physical therapist at Memorial Hermann Health System.

In fact, Peloton instructor Hannah Corbin previously shared that she loves Epsom salt baths at the end of a long day to soothe achy muscles. Her routine? “Get in a quick sweat, do 10 minutes of stretching, run an Epsom salt bath, and foam roll after. It feels absolutely heavenly,” she said.

People with all-over muscle soreness often get into the tub fully. But if only one specific muscle is sore, “you can soak just the affected area if full-body immersion isn’t needed,” Carpenter says. For example, if your feet and ankles are achy, you can dunk them in a bucket or a large bowl.

Either way, the thought is that when you combine Epsom salt with warm water, the magnesium and sulfate melt, making it possible for your body to absorb them via your skin, Dr. Shah says. Once it’s absorbed, it’s rumored to help relax muscle tissue, reduce inflammation, and support circulation—but the key word there is “rumored.”

A hand pouring Epsom salt into a foot bath.

Helin Loik-Tomson / iStock / Getty Images Plus via Getty Images

Do Epsom Salt Baths Really Work?

Loads of people swear by Epsom salt baths, but it turns out there really isn’t solid proof that you absorb enough of the magnesium through your skin to deliver any major perks.

“We don’t have strong scientific evidence proving Epsom salt baths are more effective than regular warm baths,” Carpenter says. “Warm water alone increases blood flow and helps relax tight or overworked muscles. The Epsom salt’s presence might enhance those effects, though that’s where things get a little fuzzy in supporting evidence or lack thereof.”

The studies that do exist are typically small and of “questionable quality,” according to a 2017 review of the existing research on magnesium absorption through the skin published in the journal Nutrients.

Instead, “most evidence comes from oral magnesium supplementation, which has shown to significantly reduce muscle soreness after exercise,” Dr. Shah says. But taking a magnesium supplement isn’t the same as letting it absorb through your skin. “There are few clinical studies, and the idea of transdermal (through-the-skin) magnesium absorption is still debated in research,” Carpenter says.

Still, “many athletes report less soreness and better sleep after these baths,” he adds. And even if that’s just due to the placebo effect—meaning you get a benefit from some type of treatment basically just because you believe in that treatment—it might still be worth a try. “Placebo or not, if something helps you feel better, reduces stress, and gets you to relax, that has value—especially in recovery,” he says.

Because the research is so limited, it might take some experimentation to see if an Epsom salt bath actually delivers any benefits for you. “Epsom salt baths can be a helpful recovery ritual—especially when paired with other smart strategies,” Carpenter says. “If it helps you relax and feel better, that’s a win in my book.
If you’re sore after workouts or rehabbing a muscle strain, Epsom salt baths can be a nice adjunct to your overall recovery plan—but don’t rely on them as your only tool.”

Epsom Salt Bath Benefits

It’s worth repeating: The potential benefits of an Epsom salt bath haven’t really been borne out in scientific research. That said, it’s generally safe (and inexpensive) to try, Carpenter says, and if you do, you might notice the following perks.

1. Muscle Relaxation

“The heat from the water can help relax muscles and ease soreness,” Dr. Shah says. Keep in mind you can also get this benefit from a soak without salt.

2. Stress Relief and Improved Sleep Quality

The rise and fall in body temperature after a warm bath may promote relaxation and better sleep,” Dr. Shah says. Plus, when people are low in magnesium, they report higher stress levels and stress-related health concerns. It’s definitely still a leap to draw the conclusion that a magnesium-heavy soak would transform your mental health, but it may help comfort you.

3. Reduced Pain

In one small 2023 study in the International Journal of Health Sciences and Research, people with arthritis reported less pain and better functioning after hot Epsom salt baths. But keep in mind the research “had several limitations, including a small sample size,” Dr. Shah says.

4. Moisturized Skin

“Magnesium sulfate can act as a gentle exfoliant, potentially improving skin texture,” Dr. Shah says.

While all these Epsom salt bath benefits are likely to be subtle, they’re not nothing. “It’s a low-risk method that can complement other recovery strategies like stretching, massage, proper sleep, or active recovery,” Carpenter says. (You can find plenty of guided restorative stretching and active recovery classes on the Peloton App!)

Are There Any Disadvantages of Epsom Salt Baths?

Even though an Epsom soak is generally safe for many people to try if they’re curious, there are a few groups of folks who might need to be extra cautious.

If you have any kidney problems, your body may have trouble regulating your magnesium levels, so it’s probably best to skip an Epsom salt bath, Carpenter says. You should also avoid soaking in Epsom salt if you take any medications that affect your blood pressure or magnesium levels or if you’re pregnant, Dr. Shah adds.

Too long or too hot of a soak could lower your blood pressure, so if you already have heart issues, you should avoid spending too long in the tub, he adds. If you have sensitive skin, your skin might feel a little dry or itchy after; skip it entirely if you have any open cuts, burns, or skin infections, because the salt could further irritate these issues, Carpenter says.

You also shouldn’t rely on an Epsom salt bath “as a substitute for medical treatment for serious conditions,” Dr. Shah cautions.

Lastly, make sure to tidy up when you’re done: “If your tub isn’t cleaned afterward, the residue can be slippery,” Carpenter says.

How to Take an Epsom Salt Bath

If you’re curious to try an Epsom salt bath and you don’t have any reason to avoid it as outlined above, here’s how Carpenter suggests giving it a go:

  • Start with a warm water temperature that’s not too hot. Our experts recommended anywhere from 92–104 degrees Fahrenheit (about 33–40 degrees Celsius).

  • Pour in 1–2 cups of Epsom salt for a full tub of water or ½–1 cup if you just want to soak a limb in a large bowl or bucket.

  • Soak for 15–30 minutes.

You can repeat this two to three times a week if you feel like it helps.

“After your bath, rinse off if you have sensitive skin, dry thoroughly, and drink water to rehydrate,” Carpenter says.

The Takeaway

Epsom salt is a form of salt made of magnesium and sulfate that’s not meant to be eaten. Instead, it’s often added to warm water to create a relaxing, soreness-reducing soak in a bath tub or bucket. While there’s limited research supporting Epsom salt bath benefits, it’s usually considered safe to try, especially if you feel a soak is helpful. To prepare an Epsom salt bath, dissolve 1–2 cups of salt in a warm (but not too hot) tub of water. Soak for 15–30 minutes, up to three times a week. 

“Epsom salt baths are generally safe and unlikely to cause harm, so trying them may be worthwhile,” Dr. Shah says. “However, due to limited clinical evidence supporting their effectiveness, they should not be considered a primary treatment for muscle soreness.”

Instead, use an Epsom salt bath alongside proven recovery methods like massage, rest, stretching, and active recovery workouts. Avoid Epsom salt baths if you have kidney problems, heart problems, sensitive skin, or open wounds, or if you take any medications that affect blood pressure or magnesium levels or are pregnant.

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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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