Several alternatives work well in place of Epsom salt, but the best substitute depends on what you’re using it for. Epsom salt is pure magnesium sulfate, and people reach for it for bathing, foot soaks, skin relief, gardening, and occasional constipation relief. Each of those uses has a different substitute that fits best.
For Baths and Muscle Soreness
Magnesium chloride flakes are the closest functional substitute for Epsom salt in the tub. They deliver magnesium in a molecular form that’s more easily absorbed through the skin than magnesium sulfate. You can use them in roughly the same amount, about one to two cups per bath, and they dissolve quickly in warm water. They’re sold at most health stores and online, often labeled as “magnesium bath flakes.”
Dead Sea salt is another strong option. Unlike Epsom salt, which contains only magnesium and sulfate, Dead Sea salt provides a blend of up to 21 minerals, including magnesium, potassium, calcium, and bromide. That broader mineral profile makes it a popular choice for people who want more than just magnesium from their soak. It tends to cost more per bag, but a little goes further because of its mineral density.
It’s worth noting that the science on whether magnesium actually penetrates skin during a bath is still unsettled. A review published in the journal Nutrients concluded that transdermal magnesium absorption is “scientifically unsupported” based on current evidence. The outer layer of skin is lipophilic (fat-loving), and magnesium ions in water struggle to cross that barrier. A small, unpublished study did find modest rises in blood magnesium after seven days of Epsom salt baths, but it was never peer-reviewed. So while many people report feeling better after a mineral soak, the benefit may come primarily from the warm water and relaxation rather than the magnesium itself. That means any warm bath with dissolved salts can offer similar relief for sore muscles.
For Foot Soaks
If you’re soaking your feet to ease soreness, plain warm water with a cup of table salt or sea salt works in a pinch. The salt creates a mildly hypertonic solution that can reduce swelling.
Apple cider vinegar is a better substitute if your goal is fighting foot odor or fungal issues like athlete’s foot. The acetic acid in vinegar helps lower pH, fight bacteria, and reduce moisture, all of which discourage fungal growth. Use about half a cup in a basin of warm water. You can also combine vinegar with a small amount of sea salt for both the antimicrobial and soothing effects. Tea tree oil (a few drops in warm water) offers similar antifungal properties and pairs well with either option.
For Skin Conditions Like Eczema
Colloidal oatmeal is the standout substitute here, and for sensitive or inflamed skin, it may actually work better than Epsom salt. The National Eczema Association recommends adding one cup of colloidal oatmeal to a standard bathtub to help soothe eczema symptoms. Oatmeal contains compounds called avenanthramides that reduce itching and irritation by calming inflammatory pathways in the skin. It also acts as an emollient, restoring the skin’s natural barrier and improving hydration. A clinical study found that colloidal oatmeal baths significantly improved symptoms in people with eczema.
Baking soda is another option for skin-related soaking. It works differently from Epsom salt: rather than delivering minerals, it creates an alkaline environment that can neutralize acid on the skin, reduce irritation, and soften rough patches. Baking soda baths are commonly used for conditions like yeast infections, UTI discomfort, and general skin irritation. Use about half a cup to a full cup per bath.
For Constipation Relief
Some people drink dissolved Epsom salt as an occasional laxative, since magnesium sulfate draws water into the intestines. Magnesium citrate is the most widely available and commonly recommended substitute for this purpose. It’s sold over the counter as a liquid or powder specifically for constipation and is generally considered easier on the stomach. User-reported side effects include nausea (about 17%), cramping (11%), and bloating (11%), which are typical for osmotic laxatives.
Magnesium citrate also has a better safety profile for most people. Magnesium sulfate carries more disease interaction warnings, including concerns for people with kidney problems, cardiac conditions, and certain neuromuscular disorders. It also has a higher risk category during pregnancy (category D, meaning positive evidence of risk) compared to magnesium citrate (category C). For occasional constipation, magnesium citrate is the simpler, safer swap.
For Gardening and Plant Care
Gardeners use Epsom salt primarily as a source of magnesium, which plants need to produce chlorophyll. If your soil is low in magnesium, two alternatives are worth considering.
Dolomitic lime provides both calcium and magnesium, and it raises soil pH. That makes it a better choice than Epsom salt if your soil is both magnesium-deficient and too acidic, which is common in many regions. Epsom salt itself does not affect soil pH at all, despite claims you may see online. If your soil pH is already fine and you just need magnesium, Epsom salt and dolomitic lime both work, but the lime gives you calcium as a bonus.
Sul-Po-Mag (sold under various brand names) is made from a naturally occurring mineral called langbeinite. It contains 11% magnesium, 22% sulfur, and 22% potash (potassium) without the salinity that Epsom salt can introduce to soil over time. This makes it a better all-around fertilizer supplement, especially for plants that need potassium alongside magnesium, like tomatoes, peppers, and roses. A soil test from your local extension office will tell you exactly which nutrients your garden needs, so you can pick the right option rather than guessing.
Quick Comparison by Use
- Sore muscles in the bath: magnesium chloride flakes or Dead Sea salt
- Foot odor or fungal issues: apple cider vinegar or tea tree oil
- Eczema or sensitive skin: colloidal oatmeal
- General skin irritation: baking soda
- Constipation: magnesium citrate
- Garden magnesium supplement: dolomitic lime or Sul-Po-Mag