Most of us use bath salts as a way to enhance a relaxing soak in the tub, but bath salts are believed to provide several health benefits for people with:
- muscle pain and stiffness
- stiff, aching joints
- arthritis
- circulation problems
- headaches
- anxiety and stress
- skin conditions, such as eczema
- dry and itchy skin
There are several ways to use bath salts, depending on what you want to treat.
Detox bath
A detox bath is generally made of Epsom salt. The minerals in a detox bath are believed to help remove toxins from the body to improve your health, relieve stress, treat constipation, and assist with weight loss.
Magnesium absorption is another important benefit of Epsom salt detox baths. This may be beneficial to those with a deficiency, such as people with fibromyalgia. A 2004 study of 19 participants found that 17 of them had increased levels of magnesium and sulfate in the blood following Epsom salt baths.
To make a detox bath using Epsom salt:
- Use 2 cups of Epsom salt for a standard-size bathtub filled with warm water.
- Pour the salt into running water to help it dissolve faster into the bath.
- Soak in the tub for at least 12 minutes, or 20 minutes to treat constipation.
Adding essential oils, such as lavender or peppermint, can offer additional aromatherapy benefits, such as relaxation and improved mood.
Muscle aches
Bath salts can help with muscle aches by relaxing tense muscles and reducing inflammation.
To make bath salts for muscle pain:
- Use 2 cups of Epsom salt for a standard-size bathtub of warm water.
- Pour the Epsom salt into the running water to help it dissolve faster. Stirring the water with your hand will help dissolve any remaining grains.
- Soak for at least 12 minutes.
Adding a few drops of diluted cinnamon bark essential oil may also help ease muscle pain. Cinnamon bark oil has a warming effect on the skin that some find soothing on sore muscles. A 2017 study also found it to be a promising anti-inflammatory agent.
Skin inflammation or irritation
Bath salts can be used to relieve skin inflammation and irritation caused by eczema, psoriasis, contact dermatitis, and athlete’s foot. The National Eczema Association recommends adding 1 cup of table salt to your bath during a flare-up to help prevent stinging when bathing. You can also use Epsom salt or sea salt to treat skin irritation and inflammation.
To make bath salts to relieve itchy and irritated skin:
- Use 1 cup of Epsom salt, sea salt, or table salt for a standard-size bathtub.
- Pour the salt into the warm running bath water and use your hand to stir the water to help dissolve all the grains.
- Soak in the tub for at least 20 minutes.
Tea tree oil has antimicrobial, anti-inflammatory, and antiseptic properties that may make it effective for treating eczema and minor skin infections. Essential oils should be diluted before use, but tea tree oil does come in many strengths, some already diluted. Adding 3 or 4 drops to your salt bath can provide additional relief of inflammation and irritation.
Dry or itchy skin
You can use bath salts to relieve dry and itchy skin, including itching caused by insect bites and poison ivy. To do this:
- Use 1 to 2 cups of Epsom salt and a tablespoon of olive oil for a standard-size bathtub.
- Pour the salt into the warm running water to help it dissolve faster.
- Add the olive oil and stir the bath water using your hand to help combine the salt and oil.
- Soak for at least 12 minutes, 2 or 3 times a week.
You can also add almond oil, oatmeal, or powdered milk to bath salts to soothe and moisturize the skin.
Arthritis
The Arthritis Foundation recommends soaking and stretching in a warm Epsom salt bath to help relieve stiff and aching joints and for relief of muscle soreness after exercising. To do this:
- Use 2 cups of Epsom salt for a standard-size bathtub filled with warm water.
- Dissolve the salt faster by pouring it into the running water.
- Soak for at least 20 minutes a day as needed or after exercise.
Some essential oils, such as ginger, may have anti-inflammatory benefits. According to a 2016 study, ginger was shown to have anti-arthritic and joint-protective effects in arthritis. Adding a few drops of diluted ginger essential oil to your bath salts may offer additional benefits.
You can also target specific joints by using bath salts and ginger oil mixed with some warm water to make a paste that can be rubbed on the joint.
In the shower
You can still use bath salts and enjoy some of the benefits they provide even if you don’t have a bathtub. To do this, you simply create a shower scrub:
- Use 1 cup of sea salt or Epsom salt, 1/3 cup of almond oil, olive oil, or coconut oil, and 1 tablespoon of vitamin E oil.
- Mix the ingredients in a bowl, creating a thick paste.
- Apply some of the scrub to your body using your hands.
- Rinse.
Be sure to use a bowl or container with an airtight lid to store your remaining shower scrub.
You can add 12 drops of your favorite essential oil to your body scrub to enjoy some of the additional benefits listed above. Bath salt scrubs are also great for exfoliating the skin.
Foot soak
There are several benefits to using bath salts in a foot soak. Use bath salts in a foot soak to:
- relieve symptoms of athlete’s foot
- treat toenail fungus
- relieve gout pain and inflammation
- eliminate foot odor
To use bath salts in a foot soak:
- Add 1/2 cup of Epsom salt to a large basin of warm water and stir to dissolve.
- Soak your feet for 12 minutes, or 30 minutes for gout relief.
- Dry your feet thoroughly with a towel.
Repeat three times daily to treat nail fungus until your symptoms improve. Adding diluted tea tree oil has antifungal effects.
Soaking your feet in a warm salt bath also makes it easier to exfoliate dry, cracked heels. You can use the shower scrub recipe above to help remove dead skin and calluses. You may also want to try a vinegar or Listerine foot soak.
Bath salts are relaxing and provide a number of cosmetic and health benefits. Though generally safe for most when used properly, you should talk to your doctor before using bath salts if you have medical conditions such as heart disease or diabetes.
FAQs
Bath salts are not just great to dissolve in water, they can double as a body scrub to exfoliate the skin, while absorbing the minerals. You can grab a handful of bath salts and rub them directly onto wet skin, let them sit on the skin for a few minutes, and then wash them off.
How to use bath salts to exfoliate? ›
For exfoliation
To very gently exfoliate and soften your skin, combine 1/2 cup bath salts with a drizzle of body oil like sweet almond oil or coconut oil, and scrub trouble spots like elbows and knees, or bottoms of the feet. Bath salts are way too abrasive for the face, so use as a body scrub only.
Is there a way to use bath salts in the shower? ›
A: While in the shower, after getting your body wet, you can gently rub bath salts on your skin. Allow the salts to sit for a few moments before rinsing. You can also place bath salts in a cloth bag and tie it to the showerhead, allowing the water to run through and create a scented steam.
How do you exfoliate your body with Epsom salt? ›
But Epsom salt on its own also makes for a supereffective body scrub: After your shower, gently massage wet skin with handfuls of the crystals. The coarse texture helps slough away dead skin cells, while the anti-inflammatory properties prevent irritation. Rinse and follow with a moisturizing body cream.
How to make bath salt scrub? ›
1 cup of sea salt: choose from any of the options listed above (I like dead sea salt) 1/4 cup of carrier oil: I prefer jojoba oil but olive oil, avocado oil, grapeseed oil and sweet almond oil work well too. You can also use melted or fractionated coconut oil but I find it can make the mixture a bit thick.
How do you make a salt exfoliating scrub? ›
Mix ½ cup of Dead Sea Salt with ¼ cup of jojoba oil (see above for other carrier oils) and add ½ teaspoon of Vitamin E oil (optional) – it's that simple! View our video below for a step by step guide. For a totally luxurious body scrub, add your carrier oil of choice to our lavender and rose bath salts.
How to use Epsom salts in a shower? ›
You take a cup of coconut oil and mix a half a cup of epsom salts. Then you simply apply and work into the skin in the shower. Then rinse off and your skin will be left soft and supple. This is also great for massaging into sore muscles to help relieve tension.
Can you rub bath salts on your skin? ›
Natural scrub
This will help your skin to look radiant and healthy. The best way to do this without irritating the skin is to grab a handful of bath salts and rub them gently and directly onto wet skin, let them soak on the skin for a few minutes, and then wash them off.
Does your skin absorb bath salts? ›
Despite claims on the contrary, there is no good evidence that magnesium or sulfates are absorbed into your body through the skin ( 3 ). Yet the most common use for Epsom salt is in baths, where it is simply dissolved in bathwater.
Should you rinse after bath salts? ›
Rinsing off helps to remove any residual salt on your skin, preventing potential irritation or dryness, especially if you have sensitive skin. Additionally, washing off the salt can help to prevent your skin from feeling overly slippery or gritty, leaving you feeling fresh and clean.
Once you're finished and feeling soothed, pat yourself completely dry with a towel and drain your bath as you would with any other bath. Although you may feel a bit salty, resist the urge to rinse off after your Epsom salt bath so as not to wash away any magnesium on your skin.
What happens when you put bath salts in water? ›
How Do They Work? In water, they break down into magnesium and sulfate. The theory is that when you soak in an Epsom salts bath, these get into your body through your skin. That hasn't been proven, but just soaking in warm water can help relax muscles and loosen stiff joints.
How to properly exfoliate the body? ›
If you use a scrub or chemical exfoliator, apply the product gently using small, circular motions. Do this for about 30 seconds, and then rinse off with lukewarm — not hot — water. If you use a brush or sponge, use short light strokes. Never exfoliate if you have open cuts or wounds or if your skin is sunburned.
What is the easiest way to exfoliate your body? ›
The easiest and most common way to exfoliate your body is by using a brush, loofah pad, or exfoliating glove. Those with extra sensitive skin may want to stick to washcloths. You can also apply an exfoliating body scrub or make your own using coconut oil mixed with sugar, coffee grounds, or dry oatmeal.
Do bath salts exfoliate skin? ›
Bath salts can be mixed into the warm water of a bath until they dissolve. Additionally, they can be used as the basis of a scrub used in the bath or even the shower. This way you can enjoy bath salt benefits and get the benefit of natural exfoliation. This will help your skin to look radiant and healthy.
Can you turn bath salts into body scrub? ›
You can still use bath salts and enjoy some of the benefits they provide even if you don't have a bathtub. To do this, you simply create a shower scrub: Use 1 cup of sea salt or Epsom salt, 1/3 cup of almond oil, olive oil, or coconut oil, and 1 tablespoon of vitamin E oil.
Do salt baths exfoliate? ›
Some people use Epsom salt bath water to soften rough, dry skin, and exfoliate dead skin cells. It may also soothe skin affected by skin conditions. However, as a 2021 study notes, research into Epsom salt baths for skin conditions such as atopic dermatitis is lacking.
Is it OK to exfoliate with Epsom salt? ›
Epsom salts scrubs
Some people use Epsom salts as a scrub. Combining Epsom salts with oil or a small amount of water can create a paste that a person can use on their face as an exfoliant.
