How To Make Sole

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Sole salt infusion for health and wellness
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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).

Sole salt infusion for health and wellness
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4.42 from 31 votes

Sole Recipe

Sole is water that has been saturated with the minerals in natural salt, making it good for digestive health, mental health, skin, hair, nails and more.
Prep Time5 minutes
Resting Time12 hours
Author: Katie Wells

Equipment

Materials

Instructions

  • Fill the glass jar about ¼ of the way with Himalayan salt, Celtic salt, or Real Salt, or a mixture of the three.
  • Add filtered water to fill the jar, leaving about an inch at the top.
  • Put on the plastic lid and shake the jar gently.
  • Leave on the counter overnight to let the salt dissolve.
  • 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.
  • If all of the salt is absorbed, add more salt and continue doing so each day until some remains on the bottom. This means that the water is fully saturated with salt.

Notes

To use: Mix 1 teaspoon of the sole into a glass of water and consume every morning on an empty stomach. Do not use any metal utensils to measure or stir.
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!

Sole is water that has been saturated with the minerals in natural salt, making it good for digestive health, mental health, skin, hair, nails and more.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

668 responses to “How To Make Sole”

  1. Holly Avatar

    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!

    1. Annabelle Avatar
      Annabelle

      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.

  2. Gabrielle Avatar
    Gabrielle

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

    Thanks

  3. Gabrielle Avatar
    Gabrielle

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

    Thanks

  4. Laura Avatar

    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!

    1. Kelly Reierson Avatar
      Kelly Reierson

      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.

    2. Sandra Avatar

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

  5. Susan Worthington Molek Avatar
    Susan Worthington Molek

    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?

  6. Denise Avatar

    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?

  7. Kelly Avatar

    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?

    Thanks!

  8. brandy Avatar

    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??

  9. Helen Avatar

    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.

    1. Francie Clavin Avatar
      Francie Clavin

      Trust me…u have Raynaud’s syndrome. I have it in mild form..but that is painful enough. I’ve seen extreme cases. ..blueish purple fingertips that look waxy yellow white before turning blue.
      Chinese medicine considers it a disease of either adrenals or liver ( can’t recall ) but western medicine does not recognise it as thus…n therefore it is often misdiagnosed, untreated, or treated w BIG PHARMA drugs which often have nasty side effects.
      I was sitting in 72 degree room the other day with very thick winter booty type slippers on…and was,still so terribly cold that i made hot footbath w himalayan salt and felt great
      Please do the sole drink…..i believe it will heal our adrenalin problems…and u will have nicer skin too.

  10. Milly Avatar

    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.

    1. Patsy Atherton Avatar
      Patsy Atherton

      So glad to see this post about the arthritis. I had the same reaction.

    2. Jackie B. Avatar

      I’m glad you shared this, but disappointed as I have an autoimmune d/o too (Lupus) which is a lot of inflammation in my body and arthritic type pain…I was really looking forward to trying this out. Oh well…

      1. jan grime Avatar
        jan grime

        Hi have you tried juicing 80% leafy green veg and 20% fruit, works wonders for athritis

      2. Linda Mitchell Avatar
        Linda Mitchell

        Have you tried Golden Paste made with turmeric, coconut oil and freshly ground black pepper for arthritis. It’s brilliant.

        1. Pam Avatar

          Can you just take 1 teaspoon of sole without adding it to water?
          Or could you drink water after taking it?

    3. Mike Avatar

      For autoimmune disorders take colostrum, my community 17 mushroom blend, and drink worm compost tea. Eat raw organic fruit and raw pastured eggs. Study raw food videos and ormus.

  11. Tracy Fisher Avatar
    Tracy Fisher

    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.)

    1. chelsea batten Avatar
      chelsea batten

      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?

      1. Tracy Fisher Avatar
        Tracy Fisher

        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!

        1. chelsea batten Avatar
          chelsea batten

          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?

  12. Ginger Avatar

    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. 😉

    1. Jay Dee Avatar

      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.

  13. Andrea Avatar

    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!!!!

    1. Jay Dee Avatar

      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.

      1. Kimberly Avatar
        Kimberly

        is there a maximum amount I should be aware of? Of just be aware of my tolerance level as you mentioned? Before learning about sole, we already drank RO water remineralized with himalayan pink salt. (1/4t/gal). I’m assuming it’s ok for us to continue drinking the remineralized water? That wouldn’t cause us to have too much salt? My partner is a concrete laborer, so I try to keep him healthy since he has such a strenuous job! We already do the lemon water in the AM, which I will now add the sole to, then i make him ginger tea to help with arthritis and we finish the night with the ACV miracle drink (ACV, raw honey, cinnamon and cayenne pepper). I love your information and will be a life time follower! Keep up the great work!

  14. Tishana Trainor Avatar
    Tishana Trainor

    OMG! I’m trying this tonight! How do you store sole? Can it be left out or does it need to be refrigerated?

    1. Jay Dee Avatar

      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.

      1. Fulton Avatar

        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. Janice Gerasimovich Avatar
    Janice Gerasimovich

    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!

  16. Terry Avatar

    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!)

    1. Melanie Avatar

      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.

      1. Cheryl Ann Avatar
        Cheryl Ann

        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.

    2. Elisabeth Avatar
      Elisabeth

      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.

    3. Mike Avatar

      To make the sole use 3/4 celtic and dead sea salt. The potassium and magnesium in the dead sea salts remove the excess sodium. You can also eat overripe organic banana peels to do the same thing.

  17. Ravenous Venus Avatar
    Ravenous Venus

    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!

  18. Trace Avatar

    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!!

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