How To Make Sole

Sole salt infusion for health and wellness

I’ve written before about how salt is not the villain it is often made out to be. There is some age-old evidence that not only is salt not harmful, but that consuming it daily (in a certain form) can be very beneficial for health.

What is Sole?

Sole (pronounced Solay) is essentially water that has been fully saturated with a natural salt. This isn’t just a small amount of salt dissolved in water, but rather water that has absorbed as much natural salt as it is able and will not absorb any more (26% actually…. thanks high school chemistry). The term Sole comes from the Latin “Sol” meaning Sun.

We’ve been told for years that salt can be harmful, so the idea of drinking salt water may sound counter-intuitive, but it turns out that this concentrated salt solution can have a variety of health-supporting uses. This remedy has been used for centuries in some countries and claims both anecdotal and scientifically supported evidence for the following uses:

  • Helps Hydration- The body naturally repairs and detoxifies during sleep, but in doing so, it uses up a good amount of water. This is why we are often more thirsty in the morning. Consuming a salt solution like Sole helps the body re-hydrate.
  • Helps the Body Detoxify- The minerals in Sole make it useful in the natural detoxification that the body already does. Sole is naturally anti-bacterial and can help remove bad bacteria in the body.
  • Boosts Energy- The minerals and stored energy in Sole help boost energy throughout the day.
  • Improving Digestion- Sole stimulates the digestive system promoting food absorption and regularity naturally.
  • Improving blood sugar- Some people note improvements in blood sugar levels after using Sole.
  • A Natural Anti-histamine- Sole can work as a powerful natural anti-histamine. This action is likely due to its balancing effects on the body, and I have noticed this personally.
  • Helps with Muscle Cramps- When I played sports, we attributed leg cramps or other cramps to lack of potassium and ate more bananas (which are now the only food I won’t eat). Don’t know about the potassium theory, but I know that since using magnesium and Sole regularly, I don’t get leg cramps anymore (even during/after extreme exercise or in late pregnancy).
  • Bone Health- There is a theory that a potential cause of Osteoporosis and other bone disorders is the body utilizing calcium and other minerals from the bones for survival and to neutralize acidity in the blood. Sole is naturally full of minerals and alkalizing, so there is speculation that it is helpful with bone health as well.
  • Healthy Veins- By supporting the correct mineral balance in the body and blood, Sole can help reduce or avoid vein problems like varicose veins.
  • Blood Pressure- Contrary to what we often hear, many people notice a reduction in blood pressure from using Sole.
  • Weight Loss- By improving digestion and nourishing the body on a cellular level, Sole can help promote weight loss.
  • Healthy Skin, Hair and Nails- Sole’s high mineral content makes it great for healthy skin (and acne problems), and for hair and nail growth.

It is interesting to note that the conventional treatment for many of the above problems includes removing excess salt/sodium from the diet. While table salt could certainly have a negative effect and is best avoided, natural salt contains over 84 minerals and is incredibly nourishing for the body.

According to the book Water & Salt: The Essence of Life and this post:

“In a nine-week study undertaken in 2003 at the Inter-University of Graz, Austria examined the effects of Himalayan Crystal Salt on physical and psychological functions of the body. It is the only salt ever to have been the subject of comprehensive double-blind scientific research. The results of the study, presented in the book, Water & Salt – The Essence of Life by Dr. Barbara Hendel, M.D. and biophysicist Peter Ferreira, confirmed significant positive changes in respiratory, circulatory, organ, connective tissue and nervous system functions. Patients also reported increases in quality of sleep, energy and concentration levels, brain activity, weight loss, enhanced consciousness, and noticeable hair and nail growth.”

Even better, Sole is a very inexpensive addition to a healthy diet and lifestyle and it is incredibly easy to make.

Where To Get (Healthy) Salt

As Sole is simply salt and water, the quality of the salt is extremely important. I prefer to use mostly Himalayan salt, with a small amount of Redmond Salt or Celtic Salt added. The following are brands I have used personally and can vouch for, though many local health food stores will carry Himalayan Salt (make sure it is pure… it should be pink).

How to Make Sole

As I said, the only ingredients are salt and water so the recipe is pretty simple. You’ll also need a glass jar with a plastic or non-metal lid. I used a regular mason jar.

Here’s what to do…

4.7 from 16 reviews
How To Make Sole
Sole is a simple and inexpensive supplement that can help the body detoxify, boost energy, improve digestion and more!
Recipe type: Health
  • A Glass Jar ( I used a wide-mouth mason jar)
  • A plastic or non-metal lid (I used this one)
  • 1-2 cups of Himalayan Salt, Celtic Salt or Real Salt (see sources above)
  • Filtered water (I used water than was filtered by our Berkey)
  1. Fill the jar about ¼ of the way with Himalayan Salt, Real Salt or Celtic Salt (or a mixture of the three).
  2. Add filtered water to fill the jar, leaving about an inch at the top.
  3. Put on the plastic lid and shake the jar gently.
  4. Leave on the counter overnight to let the salt dissolve.
  5. The next day, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount of salt and the Sole is ready to use.
  6. If all of the salt is absorbed, add more salt and continue doing so each day until some remains. This means that the water is fully saturated with the salt.
To use: Mix 1 tsp of the Sole in to a glass of water and consume every morning on an empty stomach. Do not use a metal utensil to measure or touch the Sole with any metal object.
I am not a doctor and don't play one on the internet. As with any health advice, consult a qualified practitioner before adding any new supplements, especially if pregnant, nursing or if you have a medical condition.

How to Use Sole

Make the mixture as above and store at room temp. It will last indefinitely as salt is naturally anti-bacterial and anti-fungal. More water and salt can be added as needed to keep up the amount in the jar.

To drink, add 1 tsp to a glass of water each morning before eating or drinking anything else. Do not add more, especially starting off! If this causes a detox reaction or headache, work up slowly.

Have you ever made Sole? How did you like it? Share below!

You may also enjoy these posts...

Reader Comments

  1. Ina says

    Thanks so much for this article! I’ve been hearing a lot about sole recently and was wondering what the actual benefits are. Seems to be something I should really give a try.
    Just one thing: I’m pretty sure the word sole doesn’t come from the Latin “sol” (sun) but rather from the German, well, “sole” (pronounced like “sol-uh”) which in turn is derived from Middle High German “sul” or “sol”, meaning brine (at least that’s what Wikipedia says: ).
    But I’m also sure that, no matter what the actual origin of sole is, it’s healthy either way :)

    • Diane says

      But maybe the German word originally came from the Latin word “sol.” I don’t know for sure… just an idea!

      • Kim says

        Helllo! Thanks for this info!

        After making supersaturated solution of Himalayan Salt and water (your Sole), do you just leave any remaining salt sitting at the bottom of the container or do you strain that out?

  2. says

    I was just about to ask that too Jennifer Wright.. I’m curious as well.. my 2 year old is a banana-holic. Often 3 bananas a day. I stopped using them in my smoothies to reduce my carb intake but if I wasn’t worried about carbs I would eat a banana a day.

    • Berry says

      Lol you should look up freelee the banana girl on youtube….. Sorry it’s just she has eaten 50 bananas in one day before and it just sounded funny and reminded me of her when you said one banana a day… Anyways it’s unimportant….

  3. Leah Trahan says

    I’m wondering how much benefit this would have for those who already have a high (real) salt intake? My husband & I love salt & tend to already salt things liberally. I can’t imagine I really need more in my diet (not that I’m salt phobic, just can’t imagine needing more)…
    Slightly off topic, but perhaps relevant, though, I can’t take magnesium orally because I have horribly fitfull sleeps when I do…strange dreams, waking up constantly, etc. I’m concerned I may have the same reaction when supplementing with extra salt (& therefore minerals).

    • Jenni says

      Is it sea salt that you and your husband are liberally using or is it table salt? If you are using sea salts like the ones mentioned then you should be fine using (almost) as much as you’d like..

      • Leah Trahan says

        It’s Himalayan pink salt :)
        I’m not worried that we’re using too much, just thinking we probably don’t need to supplement with extra, though I’d be open to doing so if there were benefits to sole that I’m not already getting just by salting food.

  4. Catherine says

    Did you use the unground Himalayan crystals or finely ground Himalayan salt for this? Do you think that crystals would work just as well as finely ground? I have a bag of each type, but I don’t really use the harder crystals for the reason that they are hard to grind.. Himalayan salt comes at a premium here in the Kalahari, so I would prefer not to use the finely ground salt. Thank you for articles, I have learned so much, and have changed much of my lifestyle since finding your website!

  5. zach reinhold says

    Is Sole similar to Bioplasma? Have you ever taken Bioplasma? An Indian Holistic doctor I work with just told me about it and I’m curious for your take. Thanks!

    • Subha says

      As someone that takes both bioplasma and the sole I can say they work together even better than individually. Bioplasma will help absorb all the micronutrients in sole efficiently.

  6. lyss says

    So what’s the benefit of letting it sit overnight? I often shake a bit of salt into my drinking water. How is using a small amount of this concentrate better than doing that? I’m curious since I’ve never heard of sole…well, except the fish…lol
    I have been getting pink himalayan salt from the bulk section of my health food store. There’s no description other than that, but it’s pink, so I assume it’s got the good minerals. And it just tastes so much better than table salt!

      • BEDA says

        I’m confused. If the solution is more easily absorbed after you concentrate it, then why do you dilute it with water right before you consume it?

        I don’t understand how there could be a difference between a glass of water with a little bit of sole concentrate stirred in and a glass of water with a little of bit salt stirred in (and dissolved).

          • Chris says

            I would think that if you just shake it into a glass you will not get the appropriate amount. And by diluting it, you are able to drink it, since straight would be too strong. I dilute it in a juice glass and take my vitamins each am.

        • John says

          Salt is a corrosive element. It can leach particles from the metal utensils into the water and can possibly cause an issue. If you’ve only used it once, I wouldn’t worry about it. It takes time (repeated use or just sitting in it) for the salt to leach particles from a hard substance, such as metal. I would recommend not using it again, though. That’s why a glass or plastic container with a plastic lid is recommended.

    • Diane says

      I think maybe because the metal will change the vibration of the water… just a guess! Your husband will probably not buy that one either! lol

  7. Diana Hillen says

    I just ordered my salt, and can’t wait for it to get here. I have three grandchildren living with me, and wondered if it would be okay for them to drink this too. They are 6,8,& 13. Would their dose be the same? Thanks.

  8. Penny says

    Hi, Katie! Thanks for a great article. I am anxious to start using sole and reaping all the benefits. How long after you started using it did you notice health improvements? What specific improvements have you had? Thanks!

  9. Jody C says

    Sometimes I just take a big lick of Real Salt from the palm of my hand….especially if I know I’m going outdoors to work for a length of time. Is there a reason why sole is better?

  10. Chi says

    Hey Mama, would this be ok to take along side other supplements. I take clay and magnesium also. Just wondering if the effect would be too detoxifying with these altogether ?

  11. Trace says

    couldn’t I just put plastic wrap, and then the mason jar lid over the jar? I am eager to try this tonight and do not have a plastic lid to fit.

    Love your recipe’s and tips Katy!!

  12. Ravenous Venus says

    I heard about sole recently on an Underground Wellness podcast featuring Dr. Corey Schuler. He mentioned how it’s really helpful for people with adrenal fatigue as quality salt really nourishes the adrenals. Fascinating stuff, if only more people knew!

  13. Terry says

    Any thoughts about Sole and possible sensitivity to high sodium levels? I have been under treatment for AFib and it was suggested by a cardiology spec. that I might be having symptoms triggered by sodium. I have reduced my daily intake to include few processed foods and other high sodium junk and discontinued using bicarbonate of soda to alkalinize internally and am surprised at how good everything tastes without the added salt. (Also stunned at the amounts added even in frozen veggies and any processed sauces or soups!)

    • Melanie says

      I’m not a doctor, but you have to be your own advocate as well. The sodium the doctors refer to is the highly processed white table salt most people are aware of and consume, and is in pre-packaged foods. If I were you, I would do my due diligence and research this topic well.

      The point of this is the minerals found naturally in quality salts like Himalayan pink and Celtic sea salts and the detoxification properties of them. It’s not about the taste, though the side benefit is that you don’t have to give up the taste if you prefer things salted, IF you use a quality salt from the Earth without all the processing.

      • Cheryl Ann says

        There’s no like button, but I wanted to say how impressed I am not only with your suggestions and participation, but in your intelligent & cautionary replies.

    • Elisabeth says

      I’m not a doctor either, but you might want to look into taking hawthorn berry. Dr. James A. Duke (herbalist) speaks a lot about it. You need to take it a month before you see results. It can affect your dose of drugs, so make sure you work with a knowledgeable physician.

  14. Janice Gerasimovich says

    Hi Katie- My husband is on blood pressure medication. In your opinion, would it be beneficial for him to take a tsp. of sole each day? We want to try some things to help lower his BP, but it’s hard to know if it’s working because he is on medication already. Thanks!

    • Jay Dee says

      It doesn’t need to be refrigerated. You can leave it out just make sure that it stays covered. Don’t cover it with anything metal because the salt in the water will corrode metal. Also, don’t use a metal spoon to dip into the container. Use glass, plastic or wood.

      • Fulton says

        I found a small glass pitcher (cruet) with a plastic and glass stopper at my local big box store. It’s perfect for Sole as it has no metal and you can pour your desired amount directly into your water glass without using a spoon. You must be careful as you will not be ‘measuring’ with anything but your eyes. Less than $3.00.

  15. Andrea says

    You mention to begin with just 1 tsp of SOLE added to water. With time, do you work up to higher amounts? If so, what is the time frame and amount? I find this extremely interesting!!!!

    • Jay Dee says

      It depends on you. Try 1 tsp. a day for one week. The next week two tsps. a day for one week and so on. Know that if you go over 10 tsps. a day, you may experience a detox reaction which may include loose bowels! You’ll have to experiment to determine what your tolerance level is.

  16. Ginger says

    Can I use a metal canning lid, as long as the water doesn’t come in contact with it? I live overseas and can’t find any lids like yours, unless I wait for a month for it to come in the mail. ;)

    • Jay Dee says

      Use the canning jar. Don’t use the metal canning lid. It WILL rust! Use a plastic, wood or glass covering. It doesn’t have to be fancy. You can use a small plate (saucer) as a lid; or you can take a small plastic container and turn it upside down and use it as a lid. Keep Sole away from any and all metal lids and instruments.

  17. Tracy Fisher says

    Hi Katie — You mentioned having a detox reaction once we begin this. I’m pretty healthy but got a sore throat and laryngitis and a cold within two days of starting this. Are the two related?? (I did sleep better immediately… besides the two nights I was up most of the night because I couldn’t breathe, that is.)

    • chelsea batten says

      I’d love to hear a response to this, too. The very first day I took it, I had the opposite of loose bowels. Been sticking with it, just to see what happens…my lymph nodes kind of ache and had a mini anxiety attack yesterday. It’s very similar to the time I tried to do a 3-day fast. Does it sometimes get worse before it gets better?

      • Tracy Fisher says

        I found that my sleeping was greatly improved but I have tried going off of it for several days because I found it to make me not “go” completely or I’d even miss days. So I’m torn right now as to if I should stay on it for the sleeping or go off it for the constipation. I see that someone posted within the last week about increasing the daily intake, so I think I may try that to see what happens!

        • chelsea batten says

          I’m right there with you. Exactly same experience. I dropped down to just enough sole to cover the bottom of my pint glass…not feeling terrible now, with all the aches and such, but not as regular as I used to be. Let me know how it goes with you, k?

  18. Milly says

    I have rheumatoid arthritis and after using the sole for 4 weeks started having a lot of arthritis symptoms. I looked up “salt and rheumatoid arthritis” and found that salt is one of the things that increases the immune response. Thus, my arthritis got worse as rheumatoid arthritis is an autoimmune disease. Unfortunately I had to stop the sole. so check it out if you have any health issues. 2 days after I stopped the sole my symptoms had decreased considerably and continue on a better trend.

  19. Helen says

    How do you feel about adding kelp in the mix? Would this ad iodine to the minerals and be well absorbed by the body? And will it shorten shelf life of the sole?

    I have problems with my blood flow, cold hands and feet, my fingers are already turning white and it isn’t even full on winter yet over here in the Netherlands. I found out that iodine should help with that.

  20. brandy says

    regarding the sole….I have read other websites recommending not to drink coffee, tea, any diuretic meds as it will cancel out the benefits of this sole…do you know about this? Can you drink coffee and tea at all or wait a certain amount of time….limit the amount??

  21. Kelly says

    Crap! I missed the no metal lids (using mason lid) part and there’s been some contact with the salt and water…

    What would you do (Katie or fellow readers)? Think it’d be ok to use or would it be best to dump the contents of the jar?


  22. Denise says

    Hi there. I unknowingly used a metal spoon to scoop out my sole from the jar. Why is that not recommended? Did I harm myself or my batch of sole?

  23. Susan Worthington Molek says

    I normally drink a tablespoon of Bragg’s apple cider vinegar in a large glass of filtered water every morning. Would it be okay to mix the Sole and the apple cider vinegar in the same glass of water?

  24. Laura says

    I would love to make Sole and buy some Himalayan Pink salt. We live in Alaska and the shipping prices listed by Mountain Rose Herbs are about as much as the salt itself. Can you recommend any other companies that sell the genuine article? Many thanks!

    • Kelly Reierson says

      Yes Laura is right try Amazon and buy it through Prime. The membership is worth having when you live here in Alaska. I also purchased mine from San Francisco Salt Company and if i remember correctly, the shipping was USPS Flat Rate which was pretty good. I will keep my eye open for cheaper shipping and will let you know what I find.

    • Sandra says

      I buy mine from here. It even comes with a certificate of authenticity and is way cheaper than from my local health food store.

  25. Gabrielle says

    Hello! Would the Sole replace my Concentrace Mineral Supplement? I take doses throughout the day. Could I do this with Sole?


  26. Gabrielle says

    Hello! I take Concentrace Mineral Supplement throughout the day. Would Sole replace that and can I take it throughout the day?


  27. Holly says

    I have been using this salt for a while now and I really like it. However, I’ve recently read that this type of salt contains uranium. Is there any information that you can share about this? Everything I find seems to be very negative!

    • Annabelle says

      Where did you read this. I read that Celtic sea salt (the grey sea salt) contains .0003 percent uranium.
      I probably would use any sea salt from the pacific ocean, ie Fukushima.

  28. Annabelle says

    I have a question, I made my sole with grey sea salt from France. The next morning a layer of superfine powder remained on the bottom of the jar. I’ve mixed it numerous times but it won’t dissolve. Is this normal? The brand of sea salt is Maison Orphee and I used boiled water. Thank you.

  29. Flossie says

    I am just about to start drinking Sole. I only drink 1 cup of coffee strong and black in the morning after hot water. Can you advise can I still have coffee or does this destroy the effects. Also could I make my drink up the night before and drink upon wakening. Thank you

  30. ana balenovic says

    I’ve recently started eating Himalayan Pink Salt and absolutely love this salt. I’ve also noticed an overall improvement in my digestion from intake of this salt. Its also delicious! I have not tried Celtic sea salt yet but will, it looks really good too : ) Thank you for the wonderful information on your site, Katie. I also just recently started having Sole every morning and wanted to share that I think Himalayan Pink Salt may have some really positive health benefits and also for healing and the body.

    • ana balenovic says

      Hi Katie, hope you are well :) Back to ask a question about Sole. The recommendation is 1 teaspoon of sole in a glass of water, by what amount can you increase it per day ?

      I am quite excited, at the improvements I have seen since intake of this himalayan salt in general, I use it in food/cooking as well. Can you take too much of this salt ? I use it like a homeopathic remedy & believe it to be helpful health tonic – a salt of the ocean, the ocean is said to be like the vibration of life..and within the body the salt can have nurturing & revitalizing effects on the system.

  31. says

    I’ve been drinking salt sole for a few days now and noticed that I feel a bit nauseous midday. It feels like a good detox kind of stomach thing. But, I wonder why drinking salt sole is detoxing. Do you know what it is doing and why there’s a cleansing/detox effect?
    Also, I’ve used about two one inch chunks of himalayan salt and they seem to dissolve pretty fast. Does this mean I have too much water in the jar?
    Thanks for posting about this great drink!

    • says

      You will want to add enough salt that some is still left after 24 hours. Salt is very detoxifying and it can also speed up metabolism and digestion so it is pretty normal to have some nausea at the beginning.

  32. Rex says

    I started sole about three days ago and am noticing the positive effects already. Just wondering two things:
    1. I was lightly shaking the jar to disperse mineral sediment. Should I not do that, just consuming the dissolved minerals in the clear solution when the sediment settles?
    2. I tried it with natural, non-flavored/non-sweetened sparkling mineral water with a little lemon squeezed in and it is easier to drink. Any concerns on using mineral water?
    Thanks! And I really appreciate your website and the passion you put into it.

  33. Sarah says

    I have the same question as above. .I have been having a tablespoon of Apple cider vinegar each morning (then coffee :/). Can the sole go in the same glass add the acv? And if not its it better to have some first, then acv next? Thanks

  34. Grace says

    One of the benefits of sole is to detox and rid your body of heavy metals like lead, mercury, arsenic, and amalgam. Do you know if these metals are eliminated solely through urine? Is there a danger of eliminating through breast milk while breastfeeding?

  35. Shirley says

    I started using sole this past week. I’d been putting 1 tsp of salt directly in 12 oz of water, but it gave me horrible diarrhea. The sole has taken care of that problem, thank goodness.

    My question comes because I occasionally forget to take it on an empty stomach. Is it better to still drink it than not at all? Are the benefits just not as complete?

    I also drink several glasses throughout the day instead of just one in the morning. Dan Eades, M.D., author of Protein Power, mentions that he adds mineral salt to his water, since he uses a reverse osmosis filter and it removes all of the minerals, and he drinks the recommended 8 glasses of water a day.

    I already have low BP, so I was a bit worried that it can help lower it further, but I haven’t noticed any adverse effects.

    The thing I’m most excited about, though, is that it seems to have helped with my weight loss plateau. I saw a 2 lb drop this morning after weeks of nothing.

    • Mark says

      Once someone has built up a tolerance by slowly increasing the amount of sole consumed each day do they need to be concerned about taking too much? I’m wondering if there are any guidelines on recommended amounts to take, and what would amount would be considered too much to take.

    • Mark says

      Once someone has built up a tolerance by slowly increasing the amount of sole consumed each day do they need to be concerned about taking too much? I’m wondering if there are any guidelines on recommended amounts to take, and what amount would be considered too much to take.

  36. Mayuri says

    Hi! I take thyroxine first thing in the morning on an empty stomach as prescribed. Should I take the sole after or before this? And how long of a gap would I need to leave? After reading ur article, would love to try this as soon as possible! :) Thanks!!

  37. Tricia says

    What size jar do you use to mix the Water and salt in when you make the Sole? Also, how much water do you mix the one teaspoon of Sole to drink?

  38. Linda says

    Hi… I was wondering if you had anyone comment on their experiences with using sole while dealing with hypothyroidism. Have you seen/heard of any positive effects? Improvements? Thanks!

  39. Cutler says

    Re: I’ve just started (4th day today) the teaspoon of Sole to a glass of water. But expected to feel more energy by now.

  40. Erin says

    I take a probiotic first thing in the morning on an empty stomach. Would it be okay to drink the sole and take the probiotic at the same time? Thanks for all you do, your website is so informative. :)

  41. says

    Hi Katie!

    Thank you so much for your very informative blog. I love reading your health tips!

    My question is… i normally take a cup of bone broth first thing in the morning. Could I take the Sole solution in that with a squidge of lemon?

  42. Linda Benegas says

    I used a metal spoon twice in the sole. Oops, today I used plastic and could actually taste the salt solution in the water. Is the sole still good? I couldn’t taste the salt at all w/the metal spoon. Ty.

  43. pankaj says

    I take 2-3 glass of water in empty stomach morning. Wondering if I can add 1 tbsp on sole in first glass and then just drink remaining water. Please advise if it will be too diluted or will be any helpful. Please note I am also diagnosed with UC, so any advise around this will be great help.


  44. Sarah says

    I used pink himalayan salt for this sole in a wide mouth pint jar with a plastic lid, just like the picture. However, only some (barely half) of the “1/4 way full” amount of salt was absorbed by the water. It has been sitting on the counter for 3 days. I am confident that my salt is quality salt.

    What did I do wrong?!

    • Belinda says

      Is there nobody out there who gives their small child (3 yrs old) sole and can tell me what dose they are using? My daughter has developed signs of mineral deficiency on her finger nails and I’d rather like to supplement her naturally. That’s why I thought giving her sole would be great. I just can’t find any information as for how much a dose might be safe for a child her age. I hope somebody can help me! Thanks!

      • Elisabeth says

        Herbalists use a child’s weight to determine the dose (except for those herbs that are contraindicated entirely for children). Divide the child’s weight by 120 to determine the percent of an adult dose that a child should receive. (For example, a 40 pound child would get 1/3 of an adult dose.)

  45. primi says

    Hi, Nice article! Apart from eating a banana a day :), I tried 2 different Soles (saturated salt solutions) in recent months. First (and to counter any possible magnesium deficiency) I used about 3 ml of Dead Sea salt Sole each day (and regular Dead Sea salt footbaths). The effects, I must say, were quite remarkable. After a few days it felt not exactly energizing, but like a pleasant tingling in my body. It seems that magnesium is (among 100 other things) a vasodilator (widening the blood vessels). I experimented a bit with different doses but got back at 3 ml a day, mainly guided by various resulting bowel issues.. Then I stopped using Dead Sea salt altogether, because it made me slightly mentally foggy and apparently it contains an inordinately high level of bromide, which doesn’t seem to be very good for you at all..

    However, I not only tried Dead Sea salt for its 78% magnesium-chloride content (instead of 95% natrium-chloride or sodium in other natural salts), but also for the many other minerals and elements it contains (apart from the bromide). So, some weeks ago, I started using (pink) Himalaya salt Sole (along with a regular pharmaceutical magnesium supplement) for all the same nutrients..

    To me, the effect of Himalaya salt Sole was quite different from Dead Sea salt Sole. I noticed my somehow smoother skin from using Dead Sea salt, which really surprised me. This effect seems to continue with using Himalaya salt.. But after a (daily) dose of Himalaya salt Sole (about 3 ml, as measured by a plastic pipet, not a metal teaspoon :)), I almost instantly feel energized (both physically and mentally) and I automatically relax (breathing rate goes down) and I become mentally more alert. It’s great!

    (For now) I conclude that a Dead Sea salt Sole regime may quickly supplement a magnesium deficiency (which you likely have), but I certainly wouldn’t recommend it for long term use. Himalaya salt Sole on the other hand, seems to deliver instant real vitality! I’ve used it for a about 2 weeks now, basically without any adverse effects.. :)

    • Elizabeth Heyenga says

      Magnesium is hugely important and most folks are deficient. The best way to get it is transdermally, you absorb way more and you don’t get the intestinal “effects”. I think WEllness Mama has a recipe for making lotion or butter, recommend you look it up.

      If you want to really understand the huge effects of magnesium read The Magnesium Miracle by Carolyn Dean, MD

      Waiting on my salt, can’t wait to get started. You inspired me even more

  46. Tammy says

    Hi Katie, thanks for a very informative site. I live in South Africa and although I use Himalayan Pink Salt for cooking and have stopped using table salt completely the price of the Himalayan Pink Salt makes using it for sole very expensive. I have found a local natural salt called Kalahari Desert Salt which is said to contain sodium chloride and potassium iodate. can this be used for making sole instead?



  47. michelle says

    Hi katie!!! First off thank u so so much for sharing all of your wonderful knowledge with us. I am so grateful that I stumbled upon your site!! U r now bookmarked and locked in. ;) I’m super excited to make my first batch of sole but don’t have the plastic lid for my jar. We live far from the big stores that sell them so was wondering if I put some cloth between the jar and the metal lid if that would be ok? Or when I shake it will it technically touch the metal through the soaked fabric???

  48. J Hayes says

    My first batch of Sole is dissolving right now. I am going to drink this every morning. How much more water do I need during the day???

  49. Robert says

    Hi Katie,

    I recently started reading up on all the health benefits of the Himalayan salt and immediately went to Whole foods and got a box. Made a batch of sole the first night and put a teaspoon in a glass of water and drank it. However, I did not like the salty taste. I want to continue taking it daily and introduce this to the rest of the family but feel we may be all turned off by the taste. I understand that you are suppose to take it alone for maximum health but is there anything you can add to it to make it more tolerable? I was thinking of putting the teaspoon of sole in tomato juice but didn’t know if that would remove the health benefits.
    Any thoughts?

  50. Jane says

    I take Armor thyroid every morning on an empty stomach and have to wait 30 minutes before eating or drinking anything else. Would I be able to drink this to take my thyroid or stay with plain water and drink this 30 min later?

    • Elizabeth Heyenga says

      My thyroid doctor who recommended Sole water (yes I have the most awesome doc) said no supplements with thyroid, trace minerals interfere. That includes Sole water of course.

      • May says

        Elizabeth, thank you for clarifying! I’m guessing you wait, 2-4 hours, before the sole? How do you take it?

        • Elizabeth Heyenga says

          I wait about 2-3 hours, mostly because that is how the timing goes for me. I try to do it by 9 am because of the adrenal “cycle”only because I am working on strengthening mind.

          I don’t think doing it later in the day is a big deal, once you are doing it regularly the vibrational cycle should remain over a 24 hour period.

  51. Grena says

    Can sole be used also to increase the blood pressure? I saw that you said that sole will decrease blood pressure. What about low blood pressure? Thank you

    • katelyn says

      I was wondering the same thing. My neurologist sent me to a cardiologist who found that my blood pressure is way too low which causes my heart to work harder than it really needs to. Anyway, I’m trying to avoid being put on steroid blood pressure meds so he recommended salt become my new best friend lol. I’ve been having a difficult time getting in so much dang salt so this sole seems like the perfect solution. Some articles day it raises BP in a healthy way, while others say it lowers… which I don’t want. I’m going to try it regardless, but I would feel better trying it knowing for sure wont lower. Thanks:)

  52. Fulton says

    I have read that any metal coming in contact with the sole will change the composition ( i.e.: metal spoons, lids, etc.). How does this effect someone who drinks the solution, who also has braces? I know it doesn’t stay in contact long enough for corrosion to take place, but does it change its polarity, or have any other negative effect on the solution and the benefit’s to ones body?

    • Brittney says

      I was going to ask a similar question but only regarding amalgam fillings? If this is a detoxing substance, then isn’t that the cause for concern with metal? Wouldn’t it draw out and absorb the metals and actually be causing harm? I recently read that just drinking a hot beverage (with amalgam fillings) releases mercury vapors into your system… :-(

  53. Gergana says

    Hi Katie,
    I’ll be making the sole and here is my question – since I’m oilpulling first thing in the morning, followed by drinking two cups of warm water + the juice of one lemon, where does the salt sole fit?
    What should the sequence be?

    Thanks :-)

  54. Julie says

    How is Sole hydrating? We all know not to drink salt-water because hypertonic solutions draw water out of cells via osmosis. Is Sole not drawing water out of our bodies?


  55. Terena says

    Hi Katie,
    I don’t use filtered water yet, because I just read up about it upon seeing your sole recipe. I don’t plan on getting a filter quite yet, so my question is this: will I still get the benefits of the sole, even if I am not using filtered water?
    Also, I’ve read that coffee may interfere with the benefits of sole. Should I (gasp) stop drinking coffee?! That’d be sad…

    • says

      Well, you’ll get the best results with filtered water (and it’s so much better for you in general), but you’d get some benefits with unfiltered water. I drink coffee myself, and I’m not ready to give it up either ;)

      • Sierra says

        Hi Katie,
        I love your blog–so many helpful bits of advice on stuff that’s relevant to me. :) I just started drinking roasted dandelion and chicory tea as a coffee replacement and love it! Tastes so similar! Plus the kind I bought (Dandy Blend) is powdered herbs and dissolves readily in cool or hot water so it’s much more convenient! Plus dandelion is a liver detoxifier.

        For the sole, I just placed chunks of a broken Himalayan salt lamp in a jar and filled to the top with water. Thanks for the tip on it needing plastic lid/spoon–hadn’t heard that before.

        I just made almond milk w/your recipe and my husband and I are ready to stop buying it from the store!

        Now I’m in the process of switching over to organic bedding. Such a shame we spent so much on that TempurPedic. I plan on ordering the millet hull pillow (less noisy and firm than buckwheat hulls) from They also sell buckwheat hull pillows and it comes out to the same price if I were to make my own. Going to read your post on grains and your sample recipes next. Hoping to get my husband to go grain-free w/me. He loves his bread! I did find a gluten and yeast free bread mix from that I may try.


  56. pete says

    should the sole solution be swirled to mix it up before use or do you just skim off the top of the solution when it is settled at the bottom?

  57. Anna says

    Hello Katie,

    Thank you a lot for all your recommendations!

    My question is, if I am also taking a glass of water with apple cider vinegar and a spoon of honey in the morning, should I take sole before or after… and can I take those two things one after another, or should I wait in between?
    Your help will be greatly appreciated!

    Thank you!

  58. Jeanne says

    I’m curious as to what you would suggest…

    I’ve heard of taking Apple Cider Vinegar on an empty stomach in the morning.
    I’ve heard of taking lemon water in the morning
    I’m taking Bentonite clay water first thing in the morning. (keeps me regular, helps detox, lots of minerals)

    How does this SOLE work among all of these “first thing in the morning” drinks?
    The SOLE sounds appealing b/c I have low blood pressure and I drink lots in the morning during and after my workout.

    Do you think I can mix the Bentonite clay water with a tsp of SOLE? would that work?

  59. Leslie says

    Hi, I LOVE your coffee recipe, your chia seed energy bars, and your deodorant & sunscreen recipes, but the Sole is very hard to get down! I just tried it for the first time and couldn’t finish drinking it. Is there any way to make it more palatable? Or can it be taken in small doses throughout the day and still have the same health benefits? I do have to say after drinking only half a cup that I do feel a bit more energized! Thank you for all the great recipes!

  60. pete says

    wow a simple question such as whether the sole should be swirled or not can’t be answered or no bother to attempt… thanks

    • says

      You just scoop off what is at the top or just pour it off, which won’t disturb the mixture at the bottom.

      Your question wasn’t answered immediately because for some reason, my spam filter flagged you, and I can’t spend all day answering comments and checking the spam. Blogging is not my full time job, being a wife and mother is. In fact, when you left your first two comments (7 pm ish my time), I was in the middle of bath and bedtime routine with the kids. When you left this comment, I was sleeping. My blog gets hundreds of comments a day. I do my best to read and respond when I can and yours slipped through the cracks.

      • pete says

        ok, good to know as i have been swirling the mixture before use.
        i have seen videos on the use of sole and some people swirl it.
        where did you get your information on sole? because there’s mixed information out there and i would like to be certain about the use of it.

    • Lori says

      Are you paying her? No! This is a great resource & she is doing it voluntarily. Most people have lives & don’t just sit answering questions 24/7. If you can’t be patient, pay $400/hour for someone to answer your urgent questions.

    • Mary says

      It’s a shame you didn’t bother to take the time to read the previous comments as you would have seen that Katie answered the same EXACT question many, many times.

  61. Jen says

    I often wonder how you juggle your duties of taking care of your wonderful family and still have time to operate your AWESOME blog. I have a wonderful husband and 3 extraordinary boys 8, 4, and 1, and I just don’t know where you find the time. I very much appreciate all the time you take to post all this helpful information. It is amazing you me that you have the time to do it. Your blog is one of my “go to” blogs that I really trust and LOVE using for my family. We have been changing our lifestyle the past several years and your blog has definitely helped me with many different recipes etc. Just wanted to say thank you.

  62. Laurel says

    What ratio do you use of himalayan to Real Salt to Celtic. I have all 3, just wondering what you meant when you said “mostly” himalayan with a little bit of Real Salt and Celtic.

  63. Lorraine says


    I have started using this just quarter of a teaspoon to start with but I cannot take it easily the taste and water first thing in the morning is proving difficult for me.

    I usually have a hot drink in the morning, dandelion coffee or green tea so having water is challenging but also the taste is not for my liking.

    Any suggestions. Can I add some honey or lemon? Secondly could warm water be used? I am not sure whether sweetness or lemon would affect the properties and good effects or whether warm water would be an issue.

      • Tammy says

        I made a mistake and put toooo much salt into my 1lt bottle, now the salt takes up about 1/3 of the whole bottle and doesnt seem to get dissolved any time soon :(. Is there any problems with that?

        I have also noticed bubbles at the top of the bottle. Is this still ok?


  64. Mike says

    Although I do tend to overthink a lot, I believe that there is information missing in the answer to why this mixture is prepared the way it is. I am having trouble finding the exact solubility of every mineral in natural unprocessed salt, but I can assure you all that it is not equal. When mineral salt is added to water, almost all of it will dissolve, however, as it reaches the maximum saturation, science happens. some monerals will precipitate out of the solution while others will take their place. I have seen mention that the Sole recipe will result in a lower sodium content- but I have not yet seen it explained anywhere in detail. But I do know a few things from studying the ways Gold is suspended in acid and then precipitated out by the addition of other metals. Logically, I believe that the Sole would precipitate out heavy metal contaminants such as lead, arsenic, etc. for certain, and in addition I “think” that the mixture will suspend a more favorable mineral mixture. Overthinking? I don’t think there IS such a thing…however, if I am correct in these theories, it would affect the way we use Sole, if it is all considered. If it is true that unwanted contaminants and unfavorable minerals settle to the bottom of the mixture without dissolving, then it would mean that we do not want to continue adding watter back to the mixture. I think that, for the price of the salt, I will discard the crystals rather than add more water.

  65. John says

    Will be making this tonight for trial tomorrow. Does anyone know if this extra mineral content will cause kidney stones?

  66. Mishelle says

    It is important to note that any salt can be called “sea salt” but that term alone doesn’t mean it is a natural, unprocessed, whole mineral salt. I exclusively use Celtic Sea Salt because the mineral content is much higher than Himalayan Salt, 17-23% versus 4%. I also read that the mineral balance of the Celtic salt is much more alkaline than the Himalayan.

  67. Stephanie says

    I read a description of what makes a supersaturate of salt different from just salt, but haven’t been able to locate it again, yet. It said that the saturation causes an ionization process that turns the minerals into electrolytes, but that contact with metal will de-ionize the sole. This would mean that if you used a metal spoon, the salt would be deionized, once again just salt, without the properties of sole. My picture here is less than complete, if anyone can fill in.

  68. Tammy says

    What is the advantage to this over just dissolving 1/4 tsp salt in a glass of water every morning? Based on your quantities and then taking 1 tsp of the Salt water and mixing with Water that is what I figured it would come out to.

  69. Michelle says

    i love taking the sole but i found i have to stop occasionally because i start feeling totally exhausted, like i could sleep all day. does anyone else get this way? is it just a symptom of the detox? my husband and daughter experience the same thing. i don’t understand because it says you should get more energy. thoughts?

  70. Genna says

    I really want to try this out, however the taste makes me gag. Even one tsp. in a huge glass of water is too much for me. I can’t imagine I did it wrong. Is there anything I can do to make it easter to drink without taking away from the benefits?

    • Michelle says

      i find it harder to drink in a full glass of water. my kids just take the teaspoon of sole then dring a glass of water after. i put the sole in 1/4 to1/2 cup of water, drink it quickly then have a glass of water after. however you do it, it is salty. just find what works best for you.

    • Shellie says

      I put mine in a shot glass with enough water to fill the shot glass half way, then swig it and chase it down with a glass of fresh water.

  71. Patti says

    So I tried this about a month ago for 2 weeks and felt nauseous from the get go. I take 45mcg of Armour and thought maybe it was because of this and began taking my meds after drinking and nothing changed. So, I stopped and now I’m still dealing w/this nausea. My husband on the other hand loves how he feels. Any ideas? Oh, and the recipe we have is 1 tsp per 1 quart of water in the morning.

  72. cheryl says

    Hi there. I want to know why drinking 1 teaspoon of sole is better than just adding a teaspoon of Himalayan salt to a glass of pure water?


  73. Sara says

    I have read a few people say they can’t handle drinking the whole cup of water. This morning I just took the tsp of salt water which was gross but then gulped the glass of good tasting water down. That seemed to be less horrible then drinking 8 ounces of gross tasting water. I just make sure the water is drank right after to flush the salt. What do you think, is this an issue?

  74. Joshua Burke says

    I am a little confused on something. Do I need to shake every day or only when I add water? At what point do we need to add more water ?

  75. Greta says

    I didn’t see a answer to the question regarding sole and braces. My braces were installed today and I need to know if I should drink sole or not. Thanks for your assistance.

  76. JAY says

    Can you make sole water in a plastic jar and store in a plastic jar rather than a glass jar. Please some one explain if this is ok to store and make sole in a plastic jar with a plastic lid.

  77. Kimberly says

    What size mason jar? I’m trying to get an idea of how much water (ratio of salt to water: 1/4?). I don’t have mason jars, but I have another glass container with a glass lid.

  78. Tiffany says

    I currently drink Lombucha for the probiotic benefits. Will Sole counter act the beneficial bacteria in Kombucha?

    Sorry I posted this under another topic thinking I was under this topic.

  79. Jansje says

    I’ve recently become interested in Himalayan salts and the brine mixture. The directions for using the brine were to consume 1 tsp. of brine with a glass of water before breakfast. It is also recommended to do this for only 3 weeks and then quit for 1 week before repeating the process. I’m curious as to why this would be necessary and am wondering if you have any thoughts on this or comments. Also, would it be okay to add brine to your water more times a day or would this be overdoing it?

  80. Ann Liten says

    Hi I understand you have to start off with a tsp but I worked my way up to a cup of sole salt a day.. I add it to waterthru out the day to dilute it. Is this ok? Someone told me to drink half your weight in ounces for instance if you way 100 pounds to drink 50 ounces of sole salt a day once you work your way up to it.. I been doing this everyday. I really feel like Im finally absorbing minerals this way opposed from supplements and foods. I been doing SOle salt for a few weeks now. It is helping with my herxheimer reactions and also fibro/fatigue.. Thanks

  81. julie says

    Do you drink coffee after? I am reading elsewhere it is not good to. But then how would I make this work if I don’t want to give up coffee?

Join the Conversation...

Please read my comment policy.

Rate this recipe: