Magnesium flakes vs Epsom Salt. What’s the difference between the two, and is one better? With the average person deficient in magnesium, it’s a good idea to think about increasing your body’s levels. Let’s look at two magnesium salts and figure out which one may be the better option.
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Why is Magnesium Important?
Magnesium is an essential mineral that supports more than 300 biological processes including:
- Blood pressure,
- Muscle contraction,
- Energy production both mentally and physically,
- Cognitive function,
- Sleep cycles,
- Healthy mood
Unfortunately, magnesium deficiency is a massive problem in our modern world and affects our health in ways most people don’t realize. Even more, it’s estimated that more than 50% of the Western World is magnesium deficient due to:
- Poor diet of processed foods
- Mineral deficiencies in conventionally grown foods
- Refined flour
- Mineral-depleted soil
- Malabsorption due to digestive issues
Fortunately, there are many ways to increase magnesium levels. Eating high-magnesium foods is a great option. Unfortunately, it’s not always enough.
Increasing Magnesium Levels for Health
Because absorbing enough magnesium through food sources is not always efficient, supplementing can be helpful.
Athletes often use magnesium oil on the skin to relieve muscle soreness. Others take oral supplements. Unfortunately, it’s not uncommon for a person’s digestive issues to impact the absorption of bioavailable magnesium in magnesium supplements.
This is when using magnesium bath salts (I’m not talking about table salt) may be a better option. But which magnesium salts should you choose?
Epsom Salts
Epsom salts are natural mineral salts made up of magnesium sulfate (magnesium hydroxide, sulfur dioxide, and oxygen).
Interestingly, this compound of magnesium is named after the town of Epsom, England. During the 1600s, the town became popular for its natural hot springs that were saturated with elemental magnesium.
In general, magnesium sulfate in the form of Epsom salts is typically poured into a warm bath. On the other hand, some experts say that healthy adults can ingest Epsom salts for the relief of occasional constipation. However, taking an Epsom salt bath is more popular for a couple of reasons.
- Relieve muscle aches and pains
- Before bedtime for sleep support
But, what about magnesium bath flakes?
Magnesium Flakes
The key difference between Magnesium flakes and Epsom salt is the type of magnesium compound in each.
Magnesium flakes are made of magnesium chloride, whereas Epsom salts are made of magnesium sulphate. A magnesium chloride molecule is made up of one magnesium ion and two chloride ions.
Because of the molecular structure of magnesium chloride, it’s believed to be more easily absorbed and used by the body.
Magnesium Flakes vs Epsom Salt: The Winner
The few studies we have on the topic point to magnesium flakes as the winner. This is believed to be because consuming magnesium salt (magnesium chloride) is more likely to increase blood serum levels.
However, blood serum levels of magnesium aren’t the best marker of magnesium deficiency. According to Dr. Carolyn Dean, it’s not the amount of magnesium in the blood that matters, but how much is inside the body’s cells.
And, truthfully, magnesium sulfate (Epsom salt) is most commonly administered intravenously in hospitals.
Epsom salt baths appears to offer much of the same benefits of magnesium administration, as significant amounts of magnesium can be assimilated transdermally.
Dr. Thomas E. Levy, Magnesium: Reversing Disease
Fortunately, whether you choose magnesium salts or Epsom salts, there are numerous benefits to bathing (full-body immersion soaks) in either. So, let’s take a look at those benefits.
Why Bath Soaks Are Beneficial
While most of us took baths as little kids, many of us don’t have the time for a long soak in the tub regularly.
That’s a good thing because Dr. Barbara Babash of Ohio State University recommends taking a bath a maximum of 2-3 times per week.
Of course, the number of times will be based on a variety of factors including whether or not you have sensitive skin.
ADHD, Autism: Children & Magnesium Salt Baths
Magnesium deficiency is one of the most common mineral deficiencies in the Western World. This means if you or someone you love is struggling in any of these areas, there’s a good chance improving your magnesium intake is a good idea.
- Energy production
- Blood pressure
- Mood and emotional regulation
- Muscle relaxation and contraction
- Stress response
- Cognition and brain function
- Learning
- Sleep Quality
If you’re raising a neurodivergent child (ADHD, Autism, Dyslexia, Anxiety), increasing magnesium levels is something you may want to discuss with your doctor.
Is There a Magnesium Winner?
Magnesium flakes are more likely to increase magnesium levels in the body due to their chemical structure. However, some experts contend bathing in magnesium sulfate form (Epsom salt) baths has clear benefits.
What Does the Research Say About Taking a Bath?
A Japanese 2018 randomized-control study compared the impacts of different forms of bathing. More specifically, full-body soaking in a tub to showering.
Overall, there were benefits to both bathing in a full-immersion soak and showering. However, self-reported health outcomes were more significant after 2 weeks of soaking in a bathtub Health benefits of full immersion in warm water baths include:
- Supports Mental Health
- Improves blood flow
- Hot water increases blood vessel dilation which improves blood flow.
- Reduces chronic pain and muscle pain
- Improves inflammation and immunity
- Cardiovascular health
- Blood pressure
Benefits of Immersion
Researchers noted the main difference between full-immersion bathing and showering is related to the impact of three variables.
- Heat (Temperature)
- Improves cardiovascular health by reducing the production of cytokines
- The intensity of proprioceptive sensory input
- Surface area
In the end, there doesn’t seem to be any dispute about the mental and physical health benefits of enjoying a nice hot bath after a tough workout or long day of work. Learn more about detox baths for kids.
Dr. Berg Shares 7 Benefits of Magnesium
In this video, Dr. Berg shares the benefits of magnesium supplementation including:
- healthy cholesterol
- hormone balance
- stress
- energy production
- insulin (blood sugar regulation)
- reducing blood pressure
Here’s one of my family’s favorite daily magnesium supplements, Dr. Berg’s Electrolyte Mix. This is an excellent juice replacement and a great way to get your child to stay well hydrated.
Absorption of Transdermal Magnesium
Instead of ingesting a supplement or relying solely on food sources of magnesium, transdermal use includes applying magnesium oil, or lotion, or soaking in a bath. Applying magnesium to the skin (as opposed to going through the digestive tract) is believed to address a variety of ailments.
- Skin conditions
- Fibromyalgia
- Muscle tension
But, is transdermal absorption of magnesium effective? According to Dr. Thomas E. Levy, JD, MD
Magnesium can be reliably introduced to the body via transdermal delivery.
Magnesium: Reversing Disease, p.369
Looks like the jury’s still out on that one. But, there’s no harm in adding magnesium flakes to your hot bath, and it may just be very beneficial.
What About Foot Soaks?
Some people use magnesium in the form of foot baths. Those with arthritis or symptoms of gout commonly found in the big toe, praise the benefits If you don’t have time for a full bath, go for it. The stress reduction alone will be well worth it.
Recap: Magnesium Flakes vs Epsom Salts
So, magnesium flakes vs Epsom salts. Magnesium flakes all the way… Or, not. It appears that the jury’s still out. Whichever one you choose, make sure to choose non-synthetic versions. (Always check labels.)
In the end, magnesium is an essential mineral that is important in more than 300 bodily functions. It’s responsible for regulating:
- Energy production
- Blood pressure
- Muscle relaxation and contraction
- Stress response
- Cognition and brain function
- Sleep Quality
- and more
And with so many people deficient in magnesium, it never hurts to consider increasing your levels. Talk to your doctor about it if you’re unsure.
So, friend, will you add magnesium salts to your next hot bath?
Related:
5 Useful Ways Magnesium Helps Autistic Kids & Adults
Chelated vs Non-Chelated Magnesium Supplements: What’s Best?
11 Best Supplements to Balance Hormones Naturally
17 Best ADHD Supplements to Improve Symptoms Naturally
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
Seek Professional Medical Advice
This is NOT medical advice. I’m not a doctor, but an educator with a passion for researching, learning, health, and supporting the neurodivergent community. As such, this is for educational purposes only. I encourage you to learn as much as you can by learning, reading, and seeking the insight of multiple experts. Please discuss your healthcare decisions with a trusted healthcare provider.
This post may contain affiliate links. As an Amazon Associate, I may earn a nominal fee from qualifying purchases. Thank you for your support. See my disclosure policy for more info.
