Epsom Salt Baths For stress reduction and better sleep

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Epsom Salt (magnesium sulfate) Bath Soaks are often used for general stress reduction and better quality of sleep. But are they effective? Is there any scientific evidence behind it? Let's examine it...

I work at the Hospital and my shifts are very lengthy. After 2 or 3 days in a row my body is beyond exhausted and often feels very sore. After couple of intense and stressful shifts it takes me about a day to fully recover - physically and mentally. I am also under a lot of stress and often cannot fall asleep for hours since my mind is constantly racing.
Couple of weeks ago I purchased a book co-authored by Immunologist from South Africa: Patrick J.D Buick, PhD titled: "The Immune System Cure". It is a relatively old book but it contains a lot of good information related to our immune system function. In the book I read about the benefits of Epsom Salt Baths. I have only heard of using Epsom Salts for soaking tired feet so I was hesitant to add Epsom Salts to my bath at first but the alternative would be a sleep medication with a lengthy list of side effects - the choice was clear. After trying out this soak couple of times I came to the conclusion that I truly do not know how I ever lived without it. I sleep like a baby now and wake up feeling rested.

Epsom Salt is just a fancy name for Magnesium Sulfate. Magnesium Sulfate is an incredibly important electrolyte found in the body and is responsible for over 300 chemical processes (that we know of). One of the most important functions of magnesium is to assist in the energy production. In nursing school we learned that magnesium sulfate is used to stop the uterine contractions causing preterm labor. It is also used to prevent seizures in those diagnosed with eclampsia. Polymorphic Ventricular Tachycardia (Torsades De Pointes) a rhythm that can lead to a sudden cardiac arrest is also often treated with magnesium sulfate.

There are thousands of studies, articles and books which highlight the role of magnesium in the body. So let's review some of those. Can we even absorb magnesium through skin?
In a small experiment, a group of researchers have concluded that magnesium can be absorbed when applied topically. Here is their conclusion.
"Upon topical application of magnesium solution, we found that magnesium penetrates through human stratum corneum and it depends on concentration and time of exposure. We also found that hair follicles make a significant contribution to magnesium penetration."


Okay, now can magnesium reduce stress levels?
In the recent paper French researchers issued this statement:
“Low magnesium status has been reported in several studies assessing nutritional aspects in subjects suffering from psychological stress or associated symptoms. This overlap in the results suggests that stress could increase magnesium loss, causing a deficiency; and in turn, magnesium deficiency could enhance the body’s susceptibility to stress, resulting in a magnesium and stress vicious circle.”


In other words, our magnesium stores are depleted during the time of stress which makes us more susceptible to …..stress. Magnesium deficiency on the other hand can make us more susceptible to stress thus creating a vicious cycle. It is a well-known fact that magnesium deficiency can also lead to oxidative stress and pro-inflammatory response. The only logical conclusion I can draw here is that chronic stress I experience at work depletes my magnesium stores and therefore supplementation is important to achieve balance. 

In the research article published in 2020 by Murdoch University in Australia, the researchers have highlighted several pieces of information:

-“Magnesium is an essential mineral used as a cofactor in more than 300 enzymatic systems.”

​-“it is involved in ATP (energy molecule) metabolism, fatty acid synthesis and breakdown, glucose metabolism, protein synthesis, and DNA and RNA metabolism.”

-“Only 1% is present in serum and >99% is present in bone or intracellularly.”

Here are some other interesting excerpts from the paper:
“Cernak et al. (33) investigated magnesium status in young volunteers exposed to chronic stress (e.g., political intolerance, awareness of potential military attacks, permanent stand-by duty, and reduced holidays >10 y) or subchronic stress consisting of everyday mortal danger in military actions lasting >3 mo. Significant decreases in plasma ionized magnesium and total magnesium concentrations were found in both groups.”

“In a study by Piruzian and colleagues (34), a 6-man crew was isolated in a chamber for 105 days…Reductions in serum magnesium (total and ionized) were observed over time, with the greatest changes occurring during the first 30 days of the experiment.”

“As a physical stressor, investigations into the effects of physical exercise on magnesium concentrations have also been conducted. Blood and urine concentrations of magnesium decreased significantly following the completion of a marathon in endurance athletes.”

“The bulk of evidence suggests that both acute and chronic exposure to psychological and environmental stress are associated with lower blood magnesium concentrations and increased urinary excretion.”

It is evident that stress can affect magnesium levels. Of course it is best to check with your provider before you introduce any supplement. However, I personally really love those Epsom Salt Baths. One of my friends actually asked my why on earth do I have so many large Epsom Salt bags in the bathroom. Well now you know. Adding a lavender oil would be a cherry on the cake. I also like adding Frankincense Oil for its calming and relaxing scent. This routine has allowed me to fall asleep much sooner and remain asleep throughout the night without having  to take any additional supplements like melatonin. Most importantly - I feel much better and I am much more productive at work.