Does Himalayan Salt Really Have Health Benefits?

Himalayan pink salt continues to be a trendy food, which many people enjoy due to its attractive pink color and larger crystals. From its origins in ancient seas to its uses in today’s kitchens, it’s got quite a reputation for culinary and health purposes alike.

But does Himalayan pink salt really measure up to its wellness claims? Below, experts weigh in on whether this popular seasoning has evidence-based benefits.

You may have heard Himalayan salt referred to as sea salt, but that’s not exactly accurate. “Himalayan salt is not the same as sea salt,” says Amy Woodman, RD, owner of Farmington Valley Nutrition and Wellness, a nutrition counseling practice in Simsbury, Connecticut. “While all types of salt ultimately originate from the sea, Himalayan salt is mined from salt deposits that were once part of an ancient sea, whereas sea salt is produced by evaporating seawater.”

In fact, unlike sea salt or regular table salt, which can be mined or harvested from sea beds or mines around the world, today’s authentic Himalayan pink salt comes from the Salt Range formation in the northern Punjab region of Pakistan, says Seattle-based food scientist Jennifer Pallian, RD, founder of Foodess, a recipe and food-science blog.

There are two main varieties of Himalayan salt, adds Leah Sarris, RD, founder of Culinary Medicine Consulting in New Orleans. “Pink salt, the more common form, is colored by trace amounts of iron oxides and other minerals,” she says. Its flavor is mild and earthy. “Black salt contains sulfur compounds that give it a distinct savory, egg-like aroma often used in Indian cooking.”

Despite the popularity of Himalayan salt and numerous health claims, research does not support most of its purported benefits. Here’s what the evidence shows so far for these claims.

It Contains More Minerals Than Table Salt

But these higher mineral concentrations don’t necessarily add up to a meaningful health benefit. “While Himalayan pink salt contains small amounts of iron, calcium, magnesium, potassium, and zinc, there is not enough to contribute to a healthy diet in a significant way,” says Sarris.

It May Have Antioxidant Potential

In other words, pink salt’s perceived antioxidant benefits remain largely unfounded, Pallian adds.

It May Have Fewer Heavy Metals Than Other Salts

It May Be Useful for People Who Need to Limit Iodine

Iodine is a critical mineral, so most people benefit from iodized salt. Still, Sarris says a small portion of the population who needs to limit iodine for health reasons (such as thyroid dysfunction) may do better using a non-iodized option like Himalayan salt.

Ever heard of the Internet-famous “pink salt trick”? This trend involves drinking water infused with Himalayan pink salt first thing in the morning, theoretically to boost energy and promote weight loss.

But this practice won’t actually trick your appetite or your metabolism. “There is no evidence to support the pink salt trick for weight loss,” says Woodman. “While staying hydrated and starting your day with a glass of water is a good idea, most of us can do without the added sodium.”

In fact, she says that getting too much sodium could lead to fluid retention (the buildup of extra fluid in your body), ultimately contributing to weight gain, not loss.

To choose an authentic Himalayan pink salt, make sure it came from Pakistan. “There’s no universal purity label for Himalayan salt, but you can look for ‘Product of Pakistan’ or ‘Khewra mine’ on the label and choose brands that share lab testing or third-party certifications,” says Sarris. “Reputable producers will be clear about their source and safety testing — if it’s vague, it’s probably not the real deal.”

Woodman adds that a good-quality pink salt will have various shades of pink in its crystals.

Storage

Himalayan salt is unrefined, making it more prone to absorbing moisture from the environment, says Pallian. Proper storage is important to preserve quality and safety. “It should be kept in a tightly sealed, airtight container in a cool, dry location away from humidity and direct sunlight,” she says. “This helps prevent clumping and maintains its texture and mineral composition.”

If the crystals clump, though, all’s not lost. “Spread them on a baking sheet and warm gently at low temperature (below 200 degrees F) to remove absorbed moisture before resealing,” Pallian suggests.

“Its pink crystals add sparkle and a gentle crunch, so I love using a coarser grind as a finishing salt sprinkled over sliced tomatoes, grilled vegetables, or even chocolate desserts right before serving,” says Sarris.

The salt makes a good choice for brining and pickling, Pallian adds. “Its purity ensures a clean, consistent salinity without additives that could cloud the liquid or interfere with fermentation,” she says.

You can also experiment with the size of crystals you grind into foods. “Coarse crystals work beautifully for curing or brining meats and fish, while finely ground pink salt dissolves evenly into seasoning blends, rubs, baking doughs, and sauces (adding depth without grit),” Pallian says.

Himalayan salt also may have some drawbacks for health, especially if you eat too much of it or use it exclusively instead of alongside table salt. These risks include:

• Exclusive use could result in iodine deficiency. Again, most people benefit from the added iodine in table salt. Depending on the rest of your diet, using only Himalayan salt could take your iodine levels too low.
• Large crystals can make it easy to overeat. Himalayan salt is often packaged as large crystals. If you’re not mindful about how much you sprinkle into dishes, this larger size could mean taking in more sodium than you intend.
• It could contribute to high blood pressure. Just like any other salt, Himalayan pink salt is high in sodium. A high-sodium diet increases the risk of high blood pressure and cardiovascular disease.

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   The American Heart Association recommends staying under 2,300 milligrams (mg) of sodium per day, with an ideal level of 1,500 or lower.

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• It could harm your kidneys. Overdoing it on sodium causes fluid retention, making your kidneys work harder. Over time, this can raise your risk of kidney disease.

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• Authentic Himalayan salt comes from the Salt Range formation in the northern Punjab region of Pakistan. To choose a high-quality salt, look for various shades of pink in its crystals, as well as “Product of Pakistan” or “Khewra mine” on the label.
• Although research shows that Himalayan black salt may have some antioxidant potential in lab conditions, pink salt’s perceived antioxidant benefits remain largely unfounded.
• Himalayan salt doesn’t contain iodine, an important mineral for health. Also, you should limit how much of it you eat, like with any other kind of salt, due to its sodium content.