Can Epsom Salt Calm Nerves? A Deep Dive into the Science of Relaxation

October 9, 2025 •

4 min read

Many people do not get enough magnesium, a vital mineral for nerve function, from their diets, which can lead to increased stress [1.6.1]. This raises the question: Can Epsom salt calm nerves when used in a warm bath for relaxation and stress relief? [1.5.6]

Quick Summary

Epsom salt, or magnesium sulfate, is widely used in baths to soothe muscles and ease stress. Its benefits are linked to magnesium, which helps regulate the nervous system, but scientific proof of skin absorption is limited.

Key Points

Magnesium is Key: Magnesium is a vital mineral that helps calm the nervous system by regulating neurotransmitters and stress hormones [1.6.1, 1.6.2].
The Absorption Debate: There is no definitive scientific proof that magnesium from Epsom salt is absorbed through the skin in significant amounts during a bath [1.5.2, 1.7.2].
Anecdotal Support is Strong: Despite a lack of hard evidence, many people report feeling calmer and less stressed after taking an Epsom salt bath [1.2.4].
The Power of the Ritual: The relaxing effects may be due to the warm water and the act of self-care, which can have a powerful placebo effect [1.7.4, 1.5.5].
Oral Supplements are More Reliable: To correct a magnesium deficiency, oral supplements are a more scientifically proven method than baths [1.8.5].
A Safe Practice: For most people, Epsom salt baths are a safe, low-risk way to promote relaxation and soothe muscles [1.7.4, 1.9.1].
Proper Technique Enhances Relaxation: Using 1-2 cups of salt in warm water and soaking for 12-20 minutes is the recommended method for a relaxing bath [1.9.3, 1.9.2].

The Long-Standing Tradition of Epsom Salt Baths

For centuries, people have turned to Epsom salt baths as a go-to home remedy for a variety of ailments, most notably for soothing sore muscles and unwinding after a stressful day [1.5.6]. Epsom salt is not a salt in the traditional sense, but a naturally occurring mineral compound of magnesium, sulfur, and oxygen, known chemically as magnesium sulfate. Its name derives from a bitter saline spring in Epsom in Surrey, England, where the compound was first discovered. The popular belief is that dissolving these mineral crystals in warm bathwater allows the body to absorb magnesium and sulfate through the skin, leading to a host of therapeutic effects [1.5.6]. Proponents claim these baths can ease pain, reduce inflammation, and significantly calm the nervous system [1.2.6, 1.3.4].

Magnesium's Role in a Calm Nervous System

To understand if Epsom salt can calm nerves, it's essential to look at the role of magnesium in the body. Magnesium is a critical mineral involved in over 300 enzymatic reactions, including those that regulate nerve and muscle function, control blood sugar, and synthesize DNA [1.6.1].

Regulating Neurotransmitters

Magnesium plays a vital role in brain health, particularly concerning stress and anxiety [1.6.2]. It helps calm the nervous system by blocking the action of stimulating neurotransmitters, like glutamate, and binding to calming receptors [1.6.2, 1.6.4]. Specifically, magnesium promotes the production of GABA (gamma-aminobutyric acid), a neurotransmitter that produces a state of relaxation and reduces anxiety [1.6.1, 1.6.3].

Balancing Stress Hormones

Chronic stress leads to elevated levels of cortisol, the body's primary stress hormone [1.6.1]. Magnesium helps manage and regulate the body's stress-response system (the HPA axis) and can help control cortisol production [1.6.1, 1.6.2]. Some researchers also suggest that magnesium intake can increase the production of serotonin, a mood-elevating chemical often called the "happiness hormone" [1.5.6, 1.3.5]. Low magnesium levels have been linked to a heightened stress response, insomnia, and anxiety [1.3.4].

The Great Debate: Transdermal Absorption

The central question regarding Epsom salt baths is whether magnesium can be effectively absorbed through the skin (transdermally) in significant amounts. The scientific community is divided on this topic.

The Argument For: Anecdotal evidence is overwhelmingly strong, with many individuals reporting feeling more relaxed and less stressed after an Epsom salt soak [1.2.4]. Some small studies suggest that magnesium can be absorbed through the skin. For example, research has indicated that hair follicles may play a significant role in facilitating the permeation of topically applied magnesium [1.4.2, 1.4.4]. One pilot study showed a rise in serum magnesium levels after the application of a magnesium cream, though statistical significance was limited [1.4.3].
The Argument Against: Many dermatologists and biochemists remain skeptical, arguing that the skin is a formidable barrier, not a sponge [1.5.2]. They contend that there is no definitive, large-scale scientific evidence to prove that a meaningful amount of magnesium is absorbed during a typical 20-minute bath [1.3.4, 1.5.1]. Many experts believe the relaxing effects attributed to Epsom salt baths may simply come from the warm water itself and the meditative act of taking a break from daily stressors—a powerful placebo effect [1.5.5, 1.7.4].

Comparing Methods: Baths vs. Oral Supplements

When looking for ways to increase magnesium levels, it's important to compare the different available methods.


Method	Mechanism	Scientific Evidence	Key Benefits	Potential Drawbacks
Epsom Salt Bath	Claims of transdermal absorption of magnesium sulfate [1.5.6].	Limited and inconclusive; strongly debated [1.7.2, 1.5.2].	Promotes relaxation via warm water and ritual; may soothe muscles [1.5.6]. Anecdotal stress relief [1.2.4].	Unproven absorption [1.5.1]. Ingestion can cause digestive issues [1.7.3]. Not for those with open wounds or severe burns [1.9.1].
Oral Magnesium	Ingested and absorbed through the digestive system.	Strong scientific backing for increasing magnesium levels [1.8.5].	Proven to help with constipation, sleep, and stress management [1.8.5].	Can cause digestive side effects like diarrhea, especially certain forms like magnesium citrate [1.8.5]. Requires consistent intake.

How to Take an Effective Epsom Salt Bath for Relaxation

Even if the direct nerve-calming effect is debatable, an Epsom salt bath can be a valuable part of a self-care routine. The experience itself promotes relaxation.

Use the Right Amount: Add 1 to 2 cups of Epsom salt to a standard-sized bathtub filled with warm water (not uncomfortably hot) [1.9.3, 1.9.2].
Dissolve Completely: Pour the salt under the running water spout to help it dissolve faster [1.9.2].
Set the Atmosphere: Dim the lights, light a candle, or play calming music to create a peaceful environment [1.3.6].
Add Essential Oils: For added aromatherapy benefits, consider adding a few drops of lavender or chamomile oil, which are known for their relaxing properties [1.3.6].
Soak for an Optimal Duration: Soak for at least 12-20 minutes to get the full relaxing experience [1.9.2, 1.3.5]. Don't exceed 30-40 minutes [1.9.5].
Hydrate: Drink a glass of water after your bath to stay hydrated, as warm baths can be dehydrating [1.9.1, 1.3.5].

Conclusion: A Soothing Ritual with Debated Science

So, can Epsom salt calm nerves? The answer is complex. While magnesium is scientifically proven to play a crucial role in regulating the nervous system and managing stress, there is no conclusive scientific evidence that it can be absorbed through the skin in an Epsom salt bath in sufficient quantities to exert these effects [1.5.1, 1.5.2, 1.6.2].

However, the centuries of anecdotal reports cannot be entirely dismissed [1.5.6]. The relaxing power of an Epsom salt bath likely comes from a combination of factors: the soothing warmth of the water, the psychological benefit of taking time for self-care, and a potential (though unproven) contribution from the magnesium itself [1.7.4]. Ultimately, Epsom salt baths are a safe, inexpensive, and low-risk way to promote relaxation and relieve stress for most people [1.7.4, 1.9.1]. While oral supplements are a more reliable way to address a magnesium deficiency, the simple, calming ritual of a warm Epsom salt bath remains a valuable tool in any wellness toolkit.

For more information on the role of magnesium, you can visit the National Institutes of Health's Magnesium Fact Sheet.

Frequently Asked Questions

For a standard-sized bathtub, it is recommended to use 1 to 2 cups of Epsom salt dissolved in warm, running water [1.9.3, 1.9.2].

To experience the potential relaxing benefits, you should soak for at least 12 to 20 minutes [1.9.2, 1.3.5]. Soaking for up to 40 minutes is also common [1.9.5].

No, there is no definitive scientific evidence that the magnesium in Epsom salt is absorbed through the skin to relieve anxiety [1.5.1, 1.5.2]. The calming effect is often attributed to the warm bath itself and the relaxation ritual [1.7.4].

You should not ingest Epsom salt unless directed by a doctor. The FDA has approved it as a laxative, but improper use can lead to side effects like nausea and diarrhea [1.8.5, 1.7.3].

Epsom salt baths are generally safe for most people. However, you should avoid them if you have open wounds, severe burns, or a skin infection [1.9.1, 1.3.4]. People with low blood pressure should also be cautious, as hot baths can lower it further [1.5.4].

An Epsom salt bath is a topical application with unproven magnesium absorption, while an oral magnesium supplement is ingested and is a scientifically proven way to increase magnesium levels in the body [1.8.5, 1.5.2].

Magnesium helps regulate the nervous system by calming excitatory neurotransmitters, promoting the production of the relaxing neurotransmitter GABA, and managing the body's stress hormone, cortisol [1.6.1, 1.6.2, 1.6.3].