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Whether your goal is to soothe sore muscles, reduce stress or relax before bed, epsom salt may be a household ingredient to consider adding to your wellness regimen. The mineral’s benefits extend to various uses, including skin care and stress management. Here’s what you need to know about epsom salt, its uses, side effects and what to consider before using it in your routine.

Epsom salt is a mineral compound made of magnesium, sulfate and oxygen, says Dmitriy Dvoskin, M.D., a dual board-certified pain management and physical medicine and rehabilitation physician at Pain Physicians NYC in New York City. When dissolved in water, the compound separates into magnesium and sulfate ions, adds George Eldayrie, M.D., a board-certified primary care sports medicine physician at Orlando Health Jewett Orthopedic Institute in Winter Garden, Florida.

Named after Epsom, England, the town where it was first produced in the early seventeenth century by physician Dr. Nehemiah Grew, epsom salt is typically obtained from dry lake beds or other natural sources, says Loretta Pratt, M.D., a dual board-certified internal medicine physician and dermatologist at Advanced Dermatology PC in Chadds Ford, Pennsylvania. However, the salt can also be manufactured.

Claims about the benefits of epsom salt range from easing pain and inflammation to reducing stress, promoting sleep and enhancing healing of minor wounds. However, further research surrounding some of these benefits, such as stress reduction, relief from muscle pain and enhanced exercise performance, is still needed, according to Dr. Eldayrie.

According to research, soaking in an epsom salt bath may increase blood magnesium concentrations, however additional research is needed. One study published in Nutrients notes blood magnesium levels of participants increased after soaking for 12 minutes a day over a period of seven days[1]Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality-Transdermal Magnesium?. Nutrients. 2017;9(8):813. . However, experts caution that soaking in an epsom salt bath for an extended period of time may result in magnesium-associated diarrhea.

Additional benefits of epsom salt include:

The relaxing effects of Epsom salt baths may be related to the absorption of magnesium, but this hasn’t been scientifically established, says Dr. Eldayrie. In fact, any stress reduction experienced from soaking in a bath may be better attributed to the simple act of taking a warm bath, he adds. What’s more, research indicates that taking a warm bath or shower before bed improves sleep quality and duration.

Patients that use epsom salts have noted relief from muscle pain and tightness, says Dr. Eldayrie, who credits the potential health benefits of magnesium and its ability to relax muscles, and the benefits of warm temperature on the muscles. Epsom salt baths are safe for treating muscle pain and injuries, as long as no lacerations or open wounds are present on a person’s skin, he adds.

Similarly, epsom salt baths may be beneficial in the recovery phase for athletes, says Dr. Eldayrie. There is no research to support its role in improving performance or expediting recovery, but it can improve muscle relaxation—which may allow athletes to feel better after exercise or soreness, he says.

Magnesium and sulfate provide a soothing effect on the body, says Bruce Pinker, M.D., a board-certified foot and ankle surgeon at Progressive Foot Care in White Plains, New York, who often recommends epsom salt soaks to patients. Not only can it help reduce feelings of soreness, pain and inflammation, but it may also help to reduce draining of superficial wounds, such as a paper cut and ingrown toenails, says Dr. Pinker, who notes epsom salt should not be used to treat deep, open wounds, infections or burns

To use epsom salt as a bath soak, dissolve two cups of epsom salt in a warm bath, letting it dissolve before soaking for 15 minutes. Be sure to rinse off all excess salt when you’re finished.

If using epsom salt as a soaking solution for a superficial wound, Dr. Pinker recommends dissolving 2 to 3 tablespoons of epsom salt per quart of room temperature water. After it’s thoroughly mixed, soak the affected area for 20 minutes. Alternatively, you can dip a clean piece of gauze in the solution and apply it to the area for 20 to 30 minutes, he adds.

While Dr. Pinker notes it’s safe to soak superficial wounds that are not draining, it should be avoided if there is an open, deep, infected wound, skin infection or severe burn. Speak to your health care provider to determine if epsom salt is safe to treat any wound before trying it yourself.

Speak to your doctor to determine whether using epsom salt in any form is right for you and your health needs and to determine proper dosage.

There is a difference between food-grade and non-food grade epsom salts, explains Dr. Pratt. “Some non-food grade epsom salts are used for agricultural purposes to improve the condition of soil and may contain contaminants,” she says, whereas food-grade epsom salts will have the U.S. Pharmaceutical (USP) grade designation from the FDA, meaning it’s been tested and certified safe for human use.

Before using epsom salts, make sure there are no additives and the package is labeled USP. USP-grade epsom salt should be used for bath soaks, though it may have additives such as fragrances or essential oils like eucalyptus, peppermint or citrus, says Dr. Pratt.

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When used for soaking and external use, Epsom salt is typically safe with minimal side effects, says Dr. Eldayrie. That said, he advises patients to be aware of the appropriate water temperature when using epsom salt as a bath soak to avoid burns or skin damage. Avoid using epsom salt soaks with any open skin wounds, infections or burns, adds Dr. Dvoskin.

Though sometimes noted as a treatment for laxative effects, epsom salt should not be used for oral consumption and some studies show ingestion may cause hypermagnesemia—an uncommon electrolyte disorder that can be caused by an overdose of magnesium, which can result in hospitalization or death. Speak to your doctor before using epsom salt to determine if it’s right for your wellness regime and for directions for proper use.

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Heidi Borst is a freelance journalist, healthcare content writer and certified nutrition coach with a love of all things health and wellness. Her work has appeared in The New York Times, The Washington Post, National Geographic, Good Housekeeping, MSN, Yahoo and more. Based in Wilmington, North Carolina, Borst is a lifelong runner and general fitness enthusiast who is passionate about the physical and mental benefits of sleep and self-care.

Mini Paper Cups Dr. Bojana Jankovic Weatherly is a double board-certified physician in internal and integrative medicine and a fellow of the American College of Physicians. She practices integrative, internal and functional medicine to deliver optimal, evidence-based care customized to each one of her patients. Dr. Bojana serves patients in her practice in New York City, as well as patients in California, Connecticut and New Jersey via telemedicine. Throughout her academic career, she performed research in endocrinology and oncology, published papers in peer-reviewed journals and presented her work at academic conferences. Her goal is to discover and address the origins of her patients’ conditions and support them in living at their highest level of health. Dr. Bojana serves as an advisor and founding physician at The Lanby, an integrative primary care startup in New York City. She was also the co-founder of WellStart Health, a digital therapeutics startup for chronic disease prevention and reversal. She previously worked as the company’s chief medical officer and now serves as its medical advisor. She is on the board of the Environmental Working Group, as well as the board of directors of Lifeline New York, a nonprofit organization that provides support to Serbian hospitals and children in need. She is on the board of Tryall Fund, a nonprofit organization that promotes health and education in Jamaica, as well. Lastly, Dr. Bojana serves on the philanthropic leadership board of Eat REAL, a nonprofit that works to increase access to healthy food and educate families about healthy nutrition.