Best Bath Soak for Sore Muscles (2024): Six Mineral Blends to Relieve Tired Muscles

As home gym and fitness enthusiasts, we’ve extensively covered many of the best recovery tools, like massage guns, cold plunges, saunas, and more. However, for those who prefer a more traditional approach to recovery or don’t want to invest in expensive equipment, there are simpler recovery methods you can use, like bath soaks. 

While your self-care routine may already include various bath products, such as bath bombs, scented bubbles, and more, these soaks are often meant to provide specific health benefits.

Bath soaks often rely on natural minerals like Epsom salt or magnesium and may be blended with other additives like essential oils to enhance the experience. There are plenty of bath salts on the market, with different ingredients and blends, and trying to choose the best one can be confusing. 

We’ve tested plenty of these soaks and chosen our top six. For each bath soak, we tried it at home, and rated it using our testing methodology, which assigns a score based on things like ingredients, scent, solubility, effectiveness, and more. 

In this guide to the best bath soak for sore muscles, I’ll explain the pros and cons of bath soaks, show you what to look for in a formulation, and help you choose the perfect soak for relaxation and recovery. 

Best Bath Soak for Sore Muscles

• Best Overall Bath Soak for Sore Muscles: Dr. Teal’s Epsom Salt Wellness Therapy
• Best Budget Bath Soak for Sore Muscles: Village Naturals Therapy Mineral Bath Soak
• Best Natural Bath Soak for Sore Muscles: BetterYou Magnesium Mineral Bath Flakes
• Best Unscented Bath Soak for Sore Muscles: AHAVA Mineral Bath Salt
• Best Bath Soak for Sore Muscles Without Epsom Salt: Coach Soak Magnesium Bath Flakes
• Best Bath Soak for Sore Muscles With Essential Oils: LATHER Muscle Ease Bath Salts

Best Overall Bath Soak for Sore Muscles: Dr. Teal’s Epsom Salt Wellness Therapy

Good for: Those looking for a pure Epsom salt soak

Best Overall

Dr. Teal’s Epsom Salt Soak

GGR Score: 4.52

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Product Highlights

• Epsom salt soak 
• Available in over 20 scents 
• Listed benefits include easing aches and pains with a variety of additional benefits depending on the scent selected. 
• Instructions: Add 2 cups into running warm bath water and soak for 20 minutes

Pros & Cons

Cons

• Larger 6 lbs and smaller trial sizes may be difficult to find and not available for every variety.
• Only features Epsom salt -no other salts
• Suggested to use 2 cups per bath – more than competitors

Bottom Line

Dr. Teal’s Epsom Salt is a well-known brand. With over 20 different varieties featuring different fragrances, you’re bound to find one you like. Numerous customer reviews are very positive; customers loved the ability to ease aches and pains affordably.

Of all the soaks we tested, Dr. Teal’s Epsom Salt Wellness Therapy was our favorite product to use. It’s reasonably priced, contains pure Epsom salt, and includes mint and rosemary oils to provide a pleasant aromatherapy experience during use. It also dissolves well. 

Our tester, Lauren Strong, CPT, gave this soak a 4.5 out of 5 for the pleasant scent. However, she docked half a point because the scent was on the stronger side. She said that those who weren’t used to the minty aroma may find it a bit strong, but she enjoyed it. 

Lauren also mentioned that if you are sensitive to the strong, refreshing scent, this soak would work well in a footbath or mixed in a sink and applied with a washcloth rather than a full soak. 

However, if you don’t mind the tingly sensation from the mint oil, this is a great option. Lauren said, “I love using this for my feet. It’s always relaxing and soothing.”

Those sensitive to smells may want to choose an unscented soak, but if you like the refreshing aroma, this product is well-formulated, affordable, easy to find at many retailers, and our top pick for the best bath soak.

Best Budget Bath Soak for Sore Muscles: Village Naturals Therapy Mineral Bath Soak

Good for: Anyone shopping on a budget

Best Budget Soak

Village Naturals Therapy Concentrated Mineral Bath Soak

GGR Score: 4.54

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Product Highlights

• Combination sea and Epsom salt bath soak 
• Listed benefits: Ease sore muscles 
• 20 oz = 10 baths 
• Instructions: add 2 oz of salt to a warm running bath; use 1-2 oz for a warm footbath; place 1-2 oz in a warm bowl and cover with a towel- remove the towel and place face over the bowl for aromatherapy without a full bath 

Pros & Cons

Pros

• Also available in a foaming version
• Made in the United States
• Subscribe and save 10%
• Cruelty-free
• Customers found the soak very relaxing

Cons

• Only available in 2 oz and 20 oz containers
• It may not be available in store in your area- check the company website
• Some customers had the glass bottles break in transit when ordering from Amazon

Bottom Line

Village Naturals Concentrated Bath Salts combine Epsom and sea salts to provide a relaxing bath for sore muscles. There are six different varieties with different scents. Customers found these products very relaxing, and many mentioned regularly using them after standing on their feet all day at work.

As we tested products, we found that prices can vary significantly, and some of the soaks are very expensive. 

We realize that not everyone wants to spend $5 to $10 on a recovery bath, so we found an excellent, budget-friendly soak: the Village Naturals Therapy Mineral Bath Soak. 

This blend of salts is infused with menthol and eucalyptus, and our tester, Caine Wilkes, OLY, USAW-L1, found the menthol very refreshing. He gave the scent a 5-out-of-5 rating, and the effectiveness of this soak a 4 out of 5.

Caine said, “It smells great, and it’s not overpowering or too much. It’s difficult to say if it’s helped with pain relief, but the menthol in this soak, usually used in Icy Hot and other pain relief creams, actually felt a bit soothing.”

If you’re looking for a very affordable soak that smells great and contains the menthol you may have experienced from pain relief creams, the Village Naturals Therapy Mineral Bath Soak is an excellent option. 

Best Natural Bath Soak for Sore Muscles: BetterYou Magnesium Mineral Bath Flakes

Good for: Those looking for an all-natural bath soak

Best Natural Soak

BetterYou Magnesium Mineral Bath Flakes

GGR Score: 3.66

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Product Highlights

• Magnesium bath salt 
• Listed benefits: Magnesium absorption, relax muscles, and support bone health 
• Instructions: Add about 2 cups to the bath and relax for 20 minutes. Can increase the amount of magnesium to increase intensity, or add 1 cup to about 5 liters of water for a foot bath and relax for 20 minutes. Complete 2-3 times per week

Pros & Cons

Pros

• Made in the United States
• Cruelty-free and certified vegan
• Absorption tested
• More affordable than competitors at under $1 per ounce
• Available in 8 varieties, including unscented

Cons

• Must be stored in a dry place because they will absorb moisture if left open
• Limited in-store availability
• Mixed reviews on scents
• Suggested 2 cups per bath- more than competitors

Bottom Line

BetterYou Magnesium Bath Flakes comes in 8 different versions with different scents and benefits. It is designed to help relax your muscles. Customer reviews generally liked the bath and found it relaxing. However they did not like the number of baths they got out of 1 package. The suggested use is 2 cups per bath which is more than competitors.

For those who prefer a natural product free of preservatives, chemicals, and essential oils, the BetterYou Magnesium Bath Flakes are our top choice. 

Each serving contains only one single ingredient: 100% naturally-sourced magnesium chloride. Magnesium is an essential mineral that’s a cofactor in over 300 enzymatic process¹ within the body, and it’s often used to reduce inflammation and promote relaxation.

RELATED: Health Benefits of Magnesium

Our tester, GGR’s Senior Director of Content Kate Meier, NASM-CPT, USAW-L1, CF-L1, gave these flakes a 4 out of 5 for solubility. However, she admitted this may be because she was impatient to try the soak. 

She said, “This ‘mostly’ dissolves. It’s a flake, not a salt, and while I was sitting in the tub filling it, I noticed some flakes not totally dissolving. I could pick them up and squish them in my fingers and then they would dissolve. If I had filled the bath and let these soak before getting in, they would have been gone. But, I’m impatient.”

For those who want to experience the benefits of magnesium and enjoy a natural soak after a tough workout, the BetterYou Magnesium Mineral Bath Flakes are worth a try. 

Best Unscented Bath Soak for Sore Muscles: AHAVA Mineral Bath Salt

Good for: Anyone who prefers an unscented bath

Best Unscented Soak

AHAVA Dead Sea Mineral Bath Salt

GGR Score: 3.94

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Product Highlights

• 100% Dead sea salt soak 
• Listed benefits: Relax body and mind, increase moisture in skin, and soften skin 
• Instructions: Dissolve 1 cup into warm bath water and soak for 20 minutes

Pros & Cons

Pros

• Vegan and cruelty-free
• One ingredient in natural scent (others have fragrance added)
• Alcohol, GMO, and paraben-free

Cons

• More expensive than competitors
• Only available in 3 scents – including unscented
• Scented versions are only available in 32 oz container
• Mixed reviews on the lavender scent
• Some customers on Amazon received damaged or previously opened product

Bottom Line

AHAVA Dead Sea Mineral Sea Salt contains minimal ingredients, just dead sea salt and fragrance, if you pick a scented version. It claims to help relax your body and moisturize your skin. Customer reviews were generally positive but often found it overpriced. The fragranced versions had mixed reviews on the scents, especially the lavender, which customers found overpowering and too synthetic.

While many enjoy the aromatherapy experience of using a scented bath soak, we know that many people may be sensitive to strong smells and prefer a soak with no harsh odors.

If you want all the benefits of a soak with none of the smell, the AHAVA Mineral Bath Salt is the product for you. 

Made in Israel using 100% Dead Sea salt, this soak is also available in a Calming Lavender or Soothing Eucalyptus scent, but I tested the unscented version. It’s made of large flakes, so while they eventually dissolve, you may have to stir them around the bath a little bit. I give the solubility a 4 out of 5. 

I also found the soak to be very relaxing, but it’s hard to say if that was due to the salt or the warm water—I don’t take hot baths very often, so it was hard to tell the difference, but it felt great either way. I’d love to try this again in a scented version and will likely order more once I run out.

In addition to providing muscle relief after a tough leg day, the soak also had a moisturizing effect on my skin, which is a nice benefit as someone who lives in a warm, dry climate.

It’s not the cheapest soak, but it comes in a nice container and uses high-quality salt, and I plan to continue using it.

Best Bath Soak for Sore Muscles Without Epsom Salt: Coach Soak Magnesium Bath Flakes

Good for: People looking to avoid Epsom salt

Best Without Epsom Salt

Coach Soak Magnesium Bath Soak

GGR Score: 3.81

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Product Highlights

• Magnesium bath salt 
• Listed benefits: Improve recovery 
• Instructions: Pour 1-2 cups into a warm bath or an ice bath, let the soak dissolve, and soak for 20 minutes

Pros & Cons

Pros

• Subscribe and save 15%
• Unscented variety available
• Made in the United States
• Use in hot or cold water

Cons

• Only five varieties are available
• Mixed reviews on effectiveness
• Poor packaging – customers complained resealable strips break off easily

Bottom Line

Coach Soak Magnesium Bath Soak uses magnesium, dead sea salt, vitamin C crystals, and essential oils to help athletes improve their recovery and performance. There are numerous customer reviews. They generally found the soak effective but disliked that it was more expensive than similar competitors.

While most bath salts use some form of salt, we know that many people prefer to avoid Epsom baths entirely. Some may experience negative skin reactions from the Epsom salt, and other minerals may absorb better and faster in the skin. 

One such ingredient is magnesium chloride, the main ingredient in Coach Soak’s bath flakes. Technically, Epsom salt is a type of magnesium, but magnesium chloride is meant to dissolve quickly and absorb faster through the skin.

I couldn’t find any research to support this, but Coach Soak claims it’s true, and its formulation is completely free of Epsom salt. 

Our tester, GGR Senior Editor and certified personal trainer Amanda Dvorak, found the soak to be very soluble, rating it a 4 out of 5. She said, “It dissolves super well in about 1 to 2 minutes—no flakes left in the tub! You do have to kind of ‘swish’ them around in the water, though.”

While this soak is pleasant to use and dissolves well, it’s not cheap. As Amanda pointed out, you’re paying more for the supposed benefits of magnesium chloride, but there are plenty of soaks that have similar ingredients and a much lower price tag. 

Still, if you’re looking to avoid Epsom salt and want to give this a try, it provides a great bath soak experience. However, you’ll pay a little more than you would for other brands. It’s also available in five scents, including unscented, so you shouldn’t have any problems finding a scent you enjoy.

Best Bath Soak for Sore Muscles With Essential Oils: LATHER Muscle Ease Bath Salts

Good for: Those who want aromatherapy from essential oils

Best With Essential Oils

LATHER Muscle Ease Bath Salts

GGR Score: 4.33

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Product Highlights

• Bath soak featuring pink Himalayan salt, Epsom salts, and essential oils 
• Listed benefits: Ease achy muscles 
• Instructions: Dissolve two tablespoons in a warm bath

Pros & Cons

Pros

• The smell is positively reviewed by customers.
• No sulfates, parabens, synthetic fragrances, mineral oil, or artificial colors
• Not tested on animals
• Transparent ingredient lists

Cons

• Very limited customer reviews
• Only available in one scent and size
• Expensive at over $2 per ounce

Bottom Line

LATHER Muscle Ease Bath Salts use natural ingredients to create a soothing bath combining Epsom salts, Pink Himalayan salt, and essential oils. There are limited reviews, but they are generally positive, with customers enjoying using it following workouts.

Many people enjoy using essential oils for aromatherapy and various health benefits, and if you’re looking for a soak that includes essential oils, the LATHER Muscle Ease Bath Salts are our top pick. 

The soak contains a blend of salts, essential oils, and elderberry flower extract, which combine to form a soothing bath experience. I couldn’t find any evidence that essential oils provide any benefits, but one study² looked at using essential oils in bath soaks and found that it can enhance sleep, which may improve cognitive function. 

GGR Head of Content Nicole Davis, CPT, tested this soak and rated the scent a 5 out of 5. She said, “It has a strong eucalyptus/spearmint scent, particularly when dissolved, which I like and find very relaxing.”

She also said it helped her relax and ease sore muscles after a tough workout. It didn’t entirely relieve the pain, but it made a big difference, and she plans to continue using this soak on days she feels particularly sore. 

Her only issue was that Amazon sent her the wrong order multiple times, so she had to order directly from LATHER. However, this is likely an Amazon issue, not a product issue. 

It’s reasonably priced, too, which we like. It’s not the cheapest soak on our list, but certainly not the most expensive. It’s well worth a try if you want a bath soak infused with a variety of essential oils.

Other Bath Soaks We Researched

While we narrowed down this guide to our top six, we tested a few others that we thought were good products but didn’t quite earn a spot on our list.

• milk + honey Muscle Soak: We like the formulation used in the milk + honey Muscle Soak. However, the price is extremely high at nearly $7.50 per serving, far more than any other option on our list.
• Weleda Arnica Bath soak: This liquid soak dissolves well and has a nice scent, but we preferred the LATHER Muscle Soak for a soak with essential oils, as the LATHER soak includes beneficial minerals.

How We Picked and Tested the Best Bath Soaks for Sore Muscles

To choose the best bath soaks, we spent plenty of time carefully testing each one. 

Our testers each received a different soak, which we used in our home bathtubs. We tested the solubility and scent and paid attention to whether it helped relieve aching muscles, trying to use the soak the day after a challenging workout. 

After our testing, we assigned each product a score using our equipment testing methodology, which ranks various categories of the soak on a scale of 1 to 5 to help us calculate a final score. These categories include things like:

• Price
• Active ingredients
• Solubility 
• Scent
• Effectiveness

We also read plenty of real customer reviews for each product, in addition to our own testing, to make sure we chose products that people love to use.

Benefits of Using a Bath Soak for Sore Muscles

Soaking in a tub filled with minerals and oils has more benefits than you might expect. Here are a few of the most important reasons to consider adding one of these soaks to your bath water.

May Relieve Muscle Pain

One of the most common uses of Epsom salt baths is relieving tight, sore muscles, and they certainly seem to work—but it may not be due to the salt. 

Research supports³ the use of hot water therapy to relieve delayed-onset muscle soreness (DOMS), especially when used shortly after exercise. However, I couldn’t find any evidence that adding salts or essential oils helps with this process in any way.

There are plenty of anecdotal reports that certain additives, like menthol or eucalyptus, may provide additional pain relief, but hot water alone seems to do the trick. Either way, a warm bath can certainly help relieve aches and pains.

RELATED: 5 Hydrotherapy Benefits

Can Support Healthy Magnesium Levels

When I first heard that your body can absorb magnesium through the skin, I was skeptical, but it seems like this is real. 

I couldn’t find any research on mineral absorption from bathing, but a 2017 study⁴ found that serum magnesium levels increased after the application of a topical magnesium cream, suggesting that magnesium can be absorbed through the skin.

We know that magnesium is a beneficial mineral essential for many functions, and magnesium supplementation has been shown to significantly decrease muscle soreness⁵ in college-aged athletes.

RELATED: 12 Foods High in Magnesium

May Improve Skin Health

A 2005 study⁶ published in the International Journal of Dermatology found that bathing in a magnesium-rich, Dead Sea salt solution significantly reduced skin inflammation while improving hydration and significantly strengthening the skin barrier.

The authors believe the benefits of bathing in the Dead Sea salt solution came from the magnesium found in the salt. 

They said, “We suggest that the favorable effects of bathing in the Dead Sea salt solution are most likely related to the high magnesium content. Magnesium salts are known to bind water, influence epidermal proliferation and differentiation, and enhance permeability barrier repair.”

Some brands and health experts claim that bath soaks can also detox the skin and relieve chronic skin conditions, such as eczema and psoriasis. An older 2005 study⁷ found that baking soda baths can help relieve psoriasis, but I couldn’t find any newer evidence.

How to Choose a Bath Soak for Sore Muscles

If you’re ready to boost your recovery, relaxation, and skin health during your next bath time, here are the most important factors to consider before choosing your bath soak.

Frequency of Use

Prices vary depending on the product, and how often you plan to use the bath soak should influence your purchasing decision. 

Only going to be taking an occasional bath to unwind on the weekends? You may have no problem splurging on one of the more expensive bath soaks on our list. 

However, if you plan on bathing multiple times per week, the cost can quickly add up, as you’ll be going through the product quickly. Choosing a budget-friendly option may make more sense. 

Ingredients and Scent

In addition to the benefits, you’ll want to pay close attention to the ingredients. While most soaks use various minerals, some have different essential oils, antioxidants, and other ingredients mixed in. 

For many, this will provide an enjoyable aromatherapy experience. However, those with sensitive skin, eyes, or noses may find the scent is too strong, particularly with ingredients like peppermint essential oil. If you’re interested in trying a scented product, keep in mind that many have quite a strong smell, and you may need to use a smaller amount than is recommended on the packaging.

Skin Irritation

Finally, while bath soaks, particularly those using Dead Sea salts, have been shown to relieve skin irritation⁶, the salty content may be irritating to open wounds. 

If you have any scrapes, cuts, fresh tattoos, or other open wounds, you may not want to jump into hot salt water. Instead, opt for a magnesium-based, unscented soak that should be significantly less irritating to sensitive skin. 

Best Bath Soak for Muscles: FAQs

References

1. Office of Dietary Supplements – Magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. Kouzuki, M., Kitao, S., Kaju, T., & Urakami, K. (2020). Evaluation of the effect of aroma oil as a bath salt on cognitive function. Psychogeriatrics : the official journal of the Japanese Psychogeriatric Society, 20(2), 163–171. https://doi.org/10.1111/psyg.12481
3. Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L., & Ma, Y. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine, 48, 177–187. https://doi.org/10.1016/j.ptsp.2021.01.004
4. Kass, L., Rosanoff, A., Tanner, A., Sullivan, K., McAuley, W., & Plesset, M. (2017). Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PloS one, 12(4), e0174817. https://doi.org/10.1371/journal.pone.0174817
5. Reno, A. M., Green, M., Killen, L. G., O’Neal, E. K., Pritchett, K., & Hanson, Z. (2022). Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of strength and conditioning research, 36(8), 2198–2203. https://doi.org/10.1519/JSC.0000000000003827
6. Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. https://doi.org/10.1111/j.1365-4632.2005.02079.x
7. Verdolini, R., Bugatti, L., Filosa, G., Mannello, B., Lawlor, F., & Cerio, R. R. (2005). Old fashioned sodium bicarbonate baths for the treatment of psoriasis in the era of futuristic biologics: an old ally to be rescued. The Journal of dermatological treatment, 16(1), 26–30. https://doi.org/10.1080/09546630410024862

Matt Dustin, CES, PN1-NC

Matt is a writer and fitness coach who's been working in the fitness industry for 11 years. Before joining the GGR team, Matt was a freelance health and fitness writer for 11 years, writing for dozens of fitness websites, influencers, and wellness brands. He's also the author of three nutrition books published through Simon & Schuster. He currently lives in Las Vegas, NV.

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