What is the Best Type of Natural Salt?

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What are the best natural salts
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Salt is often a hotly debated topic in the natural health community. It was literally once worth its weight in gold, and now added dietary salt has come under scrutiny in the health and medical communities.

The problem with the advice to avoid salt is that studies about salt intake almost all use basic chemical table salt (NaCl). Research definitely supports avoiding a concentrated chemical source of salt like table salt, but when it comes to natural forms of salt, the research is not so clear cut.

The Amount Matters

There seems to be a golden ratio for salt consumption based on the research, and it is actually higher than the current RDA and the current US average consumption. In fact, the Japanese (and several other cultures) consume much more salt than Americans and have lower rates of the problems often blamed on salt intake (high blood pressure, heart disease, etc).

As Chris Kresser details:

According to research, there exists a range of sodium intake that likely confers the best health outcomes for most people. As I explained in part 3, findings from a 2011 study demonstrate the lowest risk of death for sodium excretion between 4000 and 5990 milligrams per day. (1) Sodium excretion greater than 7000 milligrams or less than 3000 milligrams per day was associated with a higher risk of stroke, heart attack and death. This lowest risk range equates to approximately two to three teaspoons of salt per day.

It is important to note that this golden amount of 2-3 teaspoons includes added and naturally occurring salts in foods like seafood. For most people eating an unprocessed diet, this amount is usually achieved naturally by eating a real food diet high in green vegetables and salting food to taste.

It is also important to note that consuming too little salt carries its own share of problems:

While salt-induced hypertension is typically blamed as a cause of heart disease, a low salt intake is associated with higher mortality from cardiovascular events. A 2011 study in the Journal of the American Medical Association demonstrates a low-salt zone where stroke, heart attack and death are more likely. Compared with moderate sodium excretion, there was an association between low sodium excretion and cardiovascular (CVD) death and hospitalization for coronary heart failure. These findings demonstrate the lowest risk of death for sodium excretion between 4 and 5.99 grams per day.

Another 2011 study confirmed this observation; not only was lower sodium excretion associated with higher CVD mortality, but baseline sodium excretion did not predict the incidence of hypertension, and any associations between systolic pressure and sodium excretion did not translate into less morbidity or improved survival. (source)

The majority of modern day salt intake (in the US) comes from processed foods. It is impossible to separate this salt consumption (which is the processed chemical form anyway) from the other chemicals, vegetable oils, and sugars found in processed food.

The Type of Salt Matters!

The fact that obesity and heart disease rates have risen over the last five decades while salt intake has remained the same suggests that if salt intake does affect cardiovascular and overall health, it doesn’t affect it in the way we thought. Real natural salt is a source of many minerals as well as just sodium and chloride, and there is a biological need for these minerals in specific ratios.

So is there a biological need for salt, and can it be fulfilled with a no-salt added diet? From Kresser again:

Not surprisingly, the move from a hunting-and-gathering diet to one consisting largely of grains and vegetables necessitated the procurement of supplemental dietary salt. Humans, like many carnivores, can meet their salt needs by eating meat and seafood, provided they do not sweat excessively. For example, the Masai, nomadic cattle herders in East Africa, can easily obtain adequate dietary salt by drinking the blood of their livestock. In modern and historic hunter-gatherer societies, it has generally been found that hunting tribes do not make or trade salt, unlike agricultural tribes, and once humans began cultivating crops, their dietary need for salt increased.

So perhaps modern diet precipitates our need for additional dietary salt. That being said, not all salts are created equal and I think it is vitally important to do your own research on salt and to consume it in proper ratios with other minerals and vitamins.

Many modern low-salt or “healthy salt” products are using potassium chloride in place of sodium chloride, which seems to be much more dangerous long-term (but which is a topic for its own post).

Best Kind of Natural Salt?

It is important to note the difference between naturally occurring salts and isolated NaCl (table salt- sometimes with iodine added). In general, what we just call “salt” can be one of three types: Table salt, Sea Salt or Rock Salt.

Table Salt

Table Salt is the salt you find on restaurant tables and on processed food. It is an industrial product made in factories and heated to over 1000 degrees. Often, aluminum hydroxide (an anti-caking agent) and other chemicals are added, along with iodine (which has its own cautions and which should be consumed in natural sources in ratio with selenium).

This is the salt often used in studies about sodium consumption. Large amounts of these elements in isolation, especially with added iodine, which can potentially lead to thyroid problems, may be causing more harm than good. In fact some research is exploring the possibility that sodium chloride in isolated form could be one of the factors in the increase in autoimmune disease in recent decades. (source)

This type of salt is also devoid of the natural minerals found in naturally derived salt.

Especially with Hashimotos, I avoid table salt completely.

Sea Salt

As the name suggests, sea salt is salt mined from the sea. It is higher in minerals than table salt, and considered a more natural form. There are many variations of Sea Salt and the quality varies greatly. I’ve used Celtic Sea Salt and Real Salt. Both have a wide range of trace minerals.

The only cautions with Sea Salt are to not consume dead sea salt (too much bromide) and to make sure all sea salt comes from an un-contaminated source.

Himalayan Salts

Himalayan salt is a type of rock salt mined from ancient salt beds in the Himalayan mountains. Since these salt beds are ancient an dried, they don’t have the contamination risk of modern sea salts and contain dozens of other trace minerals. From here:

Himalayan Pink Salt has a rich mineral content that includes over 84 minerals and trace elements such as: calcium, magnesium, potassium, copper and iron. This salt is recognized for its beautiful pink color, high mineral content, and its therapeutic properties. Regular consumption of Himalayan Pink Salt provides essential minerals, trace elements, balances electrolytes, supports proper nutrient absorption, eliminates toxins, balances the body’s pH, normalizes blood pressure, and increases circulation and conductivity. It can also assist with relief from arthritis, skin rashes, psoriasis, herpes, and flu and fever symptoms.

This is the type of salt our family uses most often and I buy it in bulk. I consider this the gold standard of salt and consume it regularly.

The Bottom Line

Biological need for salt varies by individual depending on age, activity level and health conditions. Always do your own research and check with a medical professional, especially if you have any medical conditions.

Natural salt doesn’t deserve the bad reputation that table salt has earned it, but it does need to be consumed in ratio with other minerals like magnesium and selenium and as part of a varied, nutrient-rich, real-food diet.

External Uses for Salt

Ever notice how awesome your skin feels at the beach? The natural minerals in salt can be great for skin. Here are some ways I use salt externally:

Additional Reading about Salt:

Kresser: Shaking Up the Salt Myth and The Dangers of Salt Restriction and Healthy Salt Recommendations
Book: Salt: A World History
Wellness Mama: Are You Scared of Salt?

How do you use salt? How much do you consume? Join the conversation below!

Sources

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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

59 responses to “What is the Best Type of Natural Salt?”

  1. Ajita Avatar

    I have switched our table salt with Himalayan pink salt. I feel good that I don’t put chemicals in my family’s food now.
    I recently started wondering if our bodies need the extra iodine (which we used to get from table salt). Do we need supplements or should a change in the diet (by including other foods) help? Or is extra iodine needed at all?

  2. Alaena Avatar

    I use 3. Fine grain sea salt for baking. Celtic gray for general cooking and the pink at the table. Figure they are all have different minerals to contribute so why not a little of everything right?

    1. Mary J Avatar

      oddly enough, when I see the himalayan salt it makes me feel happy – the pink colour does it for me and thankfully, it is real good for me too 🙂

  3. Leslie Avatar

    Our son-in-law noticed an odd ingredient on sea salt, the refined kind I assume, that when he did some research found disturbing information that the anti-caking additive was a toxic chemical. So your readers need to know that there is sea salt other than Celtic and Real Salt that should be avoided. We were at a natural food restaurant and I looked at the label on their sea salt shakers and sure enough, there was that bad ingredient! Here is one of the links:
    https://healthybliss.net/sea-salt-with-chemical-additives-check-for-yellow-prussiate-of-soda/

  4. Michelle Avatar

    Nearly all of the salt in the Philippines is unrefined — that is, it is simply sun-dried along salt mine beaches in the country. Our salt is moist, irregular, clumpy and off-white — not very attractive visually but still bursting with minerals from the sea. Paradoxically, the rich here use the whiter, free-flowing and more expensive — albeit dead — salt sold in grocery stores.

  5. Mary J Avatar

    buying Himalayan salt needs to be through an ethical supplier as some can just be salt dyed pink.

  6. Sandy Boyd Avatar
    Sandy Boyd

    Thank you for the information. Where would you classify kosher salt and is it an “ok” salt to use in cooking?

    1. Katie - Wellness Mama Avatar

      Kosher salt is a salt used in the process of making beef kosher (salt itself is kosher anyway) and it is a larger size grain than regular salt. It is still chemically more similar to table salt, but it isn’t usually iodized. long way of saying that it isn’t the best but it isn’t the worst either.

  7. Sherryl Avatar

    Hi Katie and all! First, I love your website, Katie. I get so much info from here and I make several of your various natural product recipes. I get my sea salt from this website and though I might share it with y’all. I have found their products to be safe, high quality, and inexpensive.
    https://sfsalt.com/
    Thought I might share with y’all.

  8. Barri Avatar

    I use Celtic sea salt (same as French grey sea salt, same as Sel de Guerande). It’s great in flavor, and harvested instead of mined (as opposed to Pink Himalayan salt, which I am staying away from because of its extraction method). I consume rather high amounts of the grey salt, it’s so delicious…

    1. Marissa Avatar

      I’m unfamiliar with the extraction methods – can you explain this further?

      1. Cindy Avatar

        Hello Marissa,
        From what I’ve read, a lot of what is called “Himalayan Pink Salt” is mined in Pakistan. The miners seem to work in conditions similar to the 19th century. (here are informative links: https://www.dawn.com/news/1090034 and https://www.rferl.org/a/oakistan-pink-rock-salt-himalayan-khewra-mines/24756967.html. Since I know the harvesting method of French Celtic salt (open air salt fields by the sea), it’s a no brainer to me to choose the one I feel has least human impact. Furthermore it also has a smaller carbon footprint in terms of airmiles…

  9. Steven Avatar

    i understand this has nothing to do with this post. I understand your a busy lady as well but I was wanting to know if you have any suggestions for helping my 8 week old with his congestion. If there is something you use for your little ones and you have a recipe I would love to see it posted.

  10. Simone Avatar

    I may or may not have at least 5 types of food grade salt in my pantry, and at least 2 3 types of cosmetic salts (epsom etc.)
    The foodgrade salts are: Danish Smoke, Hawaiian Black, Celtic sea salt, Himalayan, white sea salt and that’s what I can think of off the top of my head. I have my eye on a Persian blue salt and I even get exited about it as I am typing this. Not sure why though, it’s just salt…

  11. Sierra Avatar

    Katie, I am so glad you tackled the ‘salt is bad’ myth. I stumbled across that info on a 180 degree health blog a couple years ago. I was drinking too much water and always freezing and tired. My breastfed baby was cold and constipated. When I cut back on water and increased my salt intake we both felt so much better. She started putting on weight, pooing (TMI!) 2-3 times a day, and was warmer and more active.
    I take a small amount a pink salt with my coffee (I take it like a supplement). It also helps us tired moms with adrenal fatigue.
    I love your blog, keep up the great work.

    1. Melanie Avatar

      We were using Herbamare almost exclusively for a couple years, but I’ve recently switched to an iodized sea salt. I don’t like the additives in table salt, but iodine is one you really can’t live without. There are many coastal cultures and ancestral societies that got enough iodine from their diet, but my understanding is that very few people get enough now (unless they’re real fans of seaweed).

  12. Daniel Dessinger Avatar
    Daniel Dessinger

    I’ve been buying Celtic sea salt for a while now, but have been wanting to give Himalayan salt more of a shot since I bought a bag at the Wise Traditions conference. We’re HUGE salt fanatics in this family, so trying something new (to me) is exciting!

  13. Karen Avatar

    I consume Himalayan salt on a daily basis but heard recently that it contains trace amounts of flouride. Do you think this is a deal breaker at all?

    1. Nina E. Avatar

      Naturally occurring flouride is good for you. No, it is not a deal breaker.

    2. Victoria Avatar

      In reference to the trace amounts of fluoride in the pink Himalayan salt….will that have any effect on being allergic to fluoride. Is the fluoride in the salt the same fluoride that is in water and toothpaste? I’m highly allergic to these, so should I stay away from the pink Himalayan salt? Anxious to know please.

      Than you

  14. Janelle Avatar

    How does bromide affect the body? We use a lot of dead sea salt and I wasn’t aware about bromide, but am willing to switch if I can understand the why’s.

      1. Viola Woolcott Avatar
        Viola Woolcott

        Does that mean that Bromide (as Potassium Bromide cannot be ‘mixed’ with Himalayan Pink Salt??

      2. Mercy Avatar

        Hi Katie. Sorry to reply on this comment but I didn’t have the option to leave a comment elsewhere. I contacted the co. You recommend for the Himalayan salt and they could not tell me how deep it was mined. I have read that it should be mined 5,000 ft or deeper. Is this not true? Thank you, love your articles!

  15. Cat Avatar

    I read a great article a little while ago about other kinds of salt – black, grey, blue – there are so many types I had no idea about! I’m with you on pink though – definitely my fave – if anything, for the colour! 😉

  16. tangia Avatar

    I was wondering if I can use Morton Sea Salt (Mediterranean Sea Salt) to make Sol?

    1. Claude Avatar
      Claude

      When you look at the Morton Salt, is it colored with dark grains? If not, then it is heated at high temps to destroy all nutrients besides the mineral salt. It most likely also was run through nutrient extraction to remove higher-value content that is sold for more profit.

      So far as I am concerned, Morton brands are worthless. Rather buy natural, unrefined salts. They are “contaminated” with nutrients!

  17. Dan Avatar

    I mainly use epsom salt for bath blends because it is extremely cheap. I will use Himalayan pink salt for consumption. I have tried the black lava salt from Mountain rose herbs for making charcoal soap bars and both consumption.

    I honestly am not sure on average how much salt i consume, but i tend to keep my sodium levels balanced due to the large amount of water i consume. It is not usually high.

  18. Jody Avatar

    When my hubby went on a low carb/Paleo type diet, we switched from regular table salt to Real Salt. I can buy it in bulk at my local health food store for the best price. And we like it. Since Hubby is eating very little fruit or starchy veggies, he takes about 2 tsp. salt per day. If he doesn’t think he’s used that much by salting his food, he will take it in the palm of his hand with a large glass of water. I like to add a 1/4 tsp. salt to my large water glass, along with liquid magnesium and trace minerals and sip it.

    I am wondering about iodine for those who do not take a mineral supplement. We started taking a electrolyte liquid which contains many trace minerals including iodine.

    Because of you, I just bought my first Himalaya salt tea light holder (using beeswax candles or soy). I love the glow. And if it does good things for the air, all the better!

    Thanks for all you do to help us stay healthy, Katie! XOXO

    1. Liz Smith Avatar
      Liz Smith

      My homeopath suggested I take IODINE 6X for my iodine intake. Homeopathic remedies only give you the ‘energy’ of the mineral and its safer to take this. Having thyroid problems, I’ve started to lose weight now. Walking the dog daily – good hours walk – means I am getting two major chores done willingly now.

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