The Surprising Benefits of a Weekly Epsom Salt Foot Soak Ritual

Epsom salt is a time-honored remedy for relieving muscle aches and reducing stress.

Composed of crystallized magnesium sulfate, this natural compound offers a simple yet effective way to support your body’s wellness. When you soak your feet in an Epsom salt bath, the magnesium may be absorbed through the skin, potentially helping to ease tension, reduce inflammation, and soothe tired muscles. Although research on transdermal magnesium absorption is still evolving, a small 2017 pilot study published in PLOS ONE suggested that magnesium levels in the blood may increase after Epsom salt bathing, especially when used regularly [Wang et al., 2017].

Epsom salt soaks have also been associated with stress relief and muscle relaxation—largely due to magnesium's known role in neuromuscular function and stress regulation. A 2018 review in Nutrients highlighted magnesium’s essential role in modulating the body’s stress-response system and muscle function [Costello et al., 2018].

This practice is especially beneficial for individuals who spend long hours on their feet, providing much-needed relief from foot pain, muscle soreness, and general discomfort. While more research is needed to fully confirm the absorption and therapeutic mechanisms of magnesium through the skin, anecdotal reports and historical use continue to support Epsom salt as a simple and relaxing home remedy.

Benefits of Epsom Salt Foot Baths

Magnesium is an essential micronutrient involved in hundreds of biological processes, from nerve function to inflammation control. Magnesium deficiency has been linked to several inflammatory and chronic health conditions in humans.

Topical magnesium therapy is one of the oldest known treatments for skin and musculoskeletal issues—practices such as Dead Sea therapy and Epsom salt baths are notable examples. One clinical study estimated that soaking for just 30 minutes can allow measurable magnesium absorption through the skin, depending on concentration and exposure time.

Benefits of an Epsom Salt Foot Soak

1. Eases Symptoms of Athlete’s Foot

While Epsom salt does not kill the fungus responsible for athlete’s foot, it can help draw moisture out of the affected area. This may make the environment less favorable for fungal growth.

2. Reduces Inflammation and Pain

Magnesium may be absorbed through the skin during the soak. This could help:

Boost your body’s magnesium levels
Decrease inflammation
Relieve stiffness and discomfort associated with arthritis, gout, and overuse injuries

3. Exfoliates and Softens Skin

The crystalline texture of Epsom salt makes it a natural exfoliant. A foot soak can help slough off dead skin, leaving feet smoother and softer.

4. Helps Control Foot Odor

Soaking your feet helps cleanse away sweat, bacteria, and dead skin—common causes of foot odor. Keeping the feet clean is essential to overall foot hygiene.

Are Epsom Salt Foot Soaks Safe?

For most people, yes! However, there are a few considerations:

Don’t soak more than once or twice a week. Epsom salt can be drying.
Moisturize your feet thoroughly after soaking to lock in hydration.

⚠️ Avoid foot soaks if you have diabetes, very dry skin, or open wounds. People with diabetes are at a higher risk of skin cracks and infection. Always consult your healthcare provider before trying foot soaks if you have underlying conditions.

When to See a Healthcare Provider

A foot soak may not be the answer to every foot problem. Seek medical advice if you’re experiencing:

Persistent pain or tenderness after an injury
Pain that doesn’t go away within a week
Swelling, redness, or heat
Open sores or infected areas

How to Take an Epsom Salt Foot Soak

According to the Arthritis Foundation, the ideal water temperature is between 92°F and 100°F. Follow these simple steps:

Use a plastic container or foot spa large enough to cover your feet up to the ankles.
Add ½ to ¾ cup of Epsom salt to the warm water.
Soak your feet for 20 to 30 minutes.
Dry thoroughly after the soak.
Apply a moisturizer to keep skin hydrated.

👉 Tip: Use a USP-grade Epsom salt product for safety and quality assurance. Learn more at the U.S. Pharmacopeia

Bonus: Foot Reflexology

If you're someone who’s on your feet all day, consider pairing your Epsom salt foot soak with reflexology massage. There are specific pressure points on the feet that correspond to different organs and systems in the body. A short self-massage post-soak may enhance relaxation and circulation.