Table of ContentsView AllTable of ContentsHimalayan vs. Other SaltsBenefits of Himalayan SaltNutrition FactsSpecial Precautions

Table of ContentsView All

View All

Table of Contents

Himalayan vs. Other Salts

Benefits of Himalayan Salt

Nutrition Facts

Special Precautions

You may have seen this pink salt at your local health spa or restaurant and wondered how it differs from regular table salt. Himalayan salt is naturally pink and mined in Pakistan.It is believed to be rich in several minerals. Himalayan pink salt can be used in cooking, bath salts, and salt lamps.Himalayan pink salt has many potential health benefits, but more research is needed to determine its safety and efficacy.This article discusses Himalayan salt, including where it comes from, what nutrients it contains, and how to use it.puhimec / Getty ImagesHimalayan Salt vs. Other Salts: What’s So Special?Like other types of salt, Himalayan salt is mostly made up of sodium chloride.It also contains trace amounts of other minerals, which give it its pink color. Himalayan salt comes from salt hills in Khewra, a town in Pakistan. It is a form of rock salt used to preserve food and as an ingredient in cooking for hundreds of years.Salt is a necessary part of the diet. Our bodies usesodiumin salt to balance fluids, conduct nerve signals, and contract muscles.However, too much salt can lead toheart diseaseandhigh blood pressure.Himalayan salt is similar to other types of salt but is minimally processed and thought to be more natural. It can be used to flavor food. You could also buy a block of Himalayan salt to use as a serving dish or cutting board.Is Sodium Salt? What You Need to Know for Your HealthBenefits of Mineral-Rich Himalayan SaltSalt is an important part of our diets. It preventslow blood pressureand may reduce the risk of bacterial infections.Restricting salt from your diet could lead to problems with sleep andendocrinefunction.Himalayan salt is mostly made up of sodium chloride. It also contains 84 other minerals and trace elements, includingpotassium,calcium,magnesium, andiron. While these minerals have several known health benefits, it is unlikely that Himalayan salt contains enough of them for you to notice any improvement in your health. Not enough scientific studies are available to determine if Himalayan salt has health benefits.Some preliminary studies have found that spending time in a pink salt cave may benefit certain lung conditions likeasthmaandchronic obstructive pulmonary disease(COPD).It is important to note that Himalayan salt does not contain iodine, a trace element added to table salt. Iodine is necessary forthyroid function. Foods that naturally contain iodine include fish, seaweed, and dairy.Craving Salt: Is It a Symptom of a Medical Condition?Nutrition Facts and Serving SizeThe nutrition facts for Himalayan salt are similar to those for table salt. It is made up of sodium chloride (NaCl). One-quarter teaspoon of Himalayan salt contains 420 milligrams (mg) of sodium.The same amount of table salt contains 590 mg.This is likely because Himalayan pink salt usually has a coarser grind than table salt.In addition to sodium chloride, Himalayan pink salt also contains:PotassiumCalciumMagnesiumIronThe amounts of these minerals and elements in Himalayan salt are very low and unlikely to provide any health benefits.How Much Sodium You Need Per DaySpecial Precautions With Himalayan SaltCertain groups of people need to use caution with Himalayan salt. Your healthcare provider may recommend using table salt if you have lowiodinelevels. People at risk of low iodine levels include people who are pregnant, people who eat a vegan diet, or those who do not eat eggs or dairy products. The body needs iodine to produce new cells and make thyroid hormones.It is also possible to consume too much sodium. The Dietary Guidelines for Americans from the Department of Health and Human Services (HHS) recommends limiting sodium intake to less than 2,300 mg daily. That is equivalent to about one teaspoon of regular salt.Eating a large amount of sodium causes the kidneys to work harder in order to remove the excess sodium through the urine. When this happens, fluid builds up between the cells (interstitial fluid). This increased amount of fluid puts stress on the heart and blood vessels.Over time, eating too much sodium can raise the risk of heart disease,stroke, liver damage,kidney disease, andobesity.SummaryHimalayan salt, also called pink Himalayan sea salt, is a type of salt mined in salt hills in Pakistan. It contains sodium chloride and about 84 trace elements to give it its pink color. Himalayan salt can be used in cooking or as salt lamps and bath salts.Himalayan salt contains minerals with known health benefits. Unfortunately, the amount of these minerals is low and unlikely to produce any positive effects. There is currently not enough scientific evidence to support the use of Himalayan salt for health purposes.Himalayan salt is mostly made up of sodium chloride. Sodium is necessary for our health and is responsible for fluid balance, nerve conduction, and muscle contraction. Too much sodium in the diet is linked with health risks such as heart disease and stroke. Talk with your healthcare provider if you want to incorporate Himalayan salt into your diet.

You may have seen this pink salt at your local health spa or restaurant and wondered how it differs from regular table salt. Himalayan salt is naturally pink and mined in Pakistan.It is believed to be rich in several minerals. Himalayan pink salt can be used in cooking, bath salts, and salt lamps.

Himalayan pink salt has many potential health benefits, but more research is needed to determine its safety and efficacy.

This article discusses Himalayan salt, including where it comes from, what nutrients it contains, and how to use it.

puhimec / Getty Images

A person with a pepper and Himalayan pink salt grinder at a table.

Himalayan Salt vs. Other Salts: What’s So Special?

Like other types of salt, Himalayan salt is mostly made up of sodium chloride.It also contains trace amounts of other minerals, which give it its pink color. Himalayan salt comes from salt hills in Khewra, a town in Pakistan. It is a form of rock salt used to preserve food and as an ingredient in cooking for hundreds of years.

Salt is a necessary part of the diet. Our bodies usesodiumin salt to balance fluids, conduct nerve signals, and contract muscles.However, too much salt can lead toheart diseaseandhigh blood pressure.

Himalayan salt is similar to other types of salt but is minimally processed and thought to be more natural. It can be used to flavor food. You could also buy a block of Himalayan salt to use as a serving dish or cutting board.

Is Sodium Salt? What You Need to Know for Your Health

Benefits of Mineral-Rich Himalayan Salt

Salt is an important part of our diets. It preventslow blood pressureand may reduce the risk of bacterial infections.Restricting salt from your diet could lead to problems with sleep andendocrinefunction.

Himalayan salt is mostly made up of sodium chloride. It also contains 84 other minerals and trace elements, includingpotassium,calcium,magnesium, andiron. While these minerals have several known health benefits, it is unlikely that Himalayan salt contains enough of them for you to notice any improvement in your health. Not enough scientific studies are available to determine if Himalayan salt has health benefits.

Some preliminary studies have found that spending time in a pink salt cave may benefit certain lung conditions likeasthmaandchronic obstructive pulmonary disease(COPD).

It is important to note that Himalayan salt does not contain iodine, a trace element added to table salt. Iodine is necessary forthyroid function. Foods that naturally contain iodine include fish, seaweed, and dairy.

Craving Salt: Is It a Symptom of a Medical Condition?

Nutrition Facts and Serving Size

The nutrition facts for Himalayan salt are similar to those for table salt. It is made up of sodium chloride (NaCl). One-quarter teaspoon of Himalayan salt contains 420 milligrams (mg) of sodium.The same amount of table salt contains 590 mg.This is likely because Himalayan pink salt usually has a coarser grind than table salt.

In addition to sodium chloride, Himalayan pink salt also contains:

The amounts of these minerals and elements in Himalayan salt are very low and unlikely to provide any health benefits.

How Much Sodium You Need Per Day

Special Precautions With Himalayan Salt

Certain groups of people need to use caution with Himalayan salt. Your healthcare provider may recommend using table salt if you have lowiodinelevels. People at risk of low iodine levels include people who are pregnant, people who eat a vegan diet, or those who do not eat eggs or dairy products. The body needs iodine to produce new cells and make thyroid hormones.

It is also possible to consume too much sodium. The Dietary Guidelines for Americans from the Department of Health and Human Services (HHS) recommends limiting sodium intake to less than 2,300 mg daily. That is equivalent to about one teaspoon of regular salt.

Eating a large amount of sodium causes the kidneys to work harder in order to remove the excess sodium through the urine. When this happens, fluid builds up between the cells (interstitial fluid). This increased amount of fluid puts stress on the heart and blood vessels.

Over time, eating too much sodium can raise the risk of heart disease,stroke, liver damage,kidney disease, andobesity.

Summary

Himalayan salt, also called pink Himalayan sea salt, is a type of salt mined in salt hills in Pakistan. It contains sodium chloride and about 84 trace elements to give it its pink color. Himalayan salt can be used in cooking or as salt lamps and bath salts.

Himalayan salt contains minerals with known health benefits. Unfortunately, the amount of these minerals is low and unlikely to produce any positive effects. There is currently not enough scientific evidence to support the use of Himalayan salt for health purposes.

Himalayan salt is mostly made up of sodium chloride. Sodium is necessary for our health and is responsible for fluid balance, nerve conduction, and muscle contraction. Too much sodium in the diet is linked with health risks such as heart disease and stroke. Talk with your healthcare provider if you want to incorporate Himalayan salt into your diet.

14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Public Radio.Pakistan wants you to know: most pink Himalayan salt doesn’t come from India.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Nuffield Department of Population Health Renal Studies Group; SGLT2 inhibitorMeta-Analysis Cardio-Renal Trialists' Consortium. Impact of diabetes on the effects of sodium glucose co-transporter-2 inhibitors on kidney outcomes: collaborative meta-analysis of large placebo-controlled trials.Lancet. 2022;400(10365):1788-1801. doi:10.1016/S0140-6736(22)02074-8American Heart Association.Get the scoop on sodium and salt.Jantsch J, Schatz V, Friedrich D, et al.Cutaneous Na+ storage strengthens the antimicrobial barrier function of the skin and boosts macrophage-driven host defense.Cell Metab. 2015;21(3):493-501. doi:10.1016/j.cmet.2015.02.003Vitiello MV, Prinz PN, Halter JB.Sodium-restricted diet increases nighttime plasma norepinephrine and impairs sleep patterns in man.J Clin Endocrinol Metab. 1983;56(3):553-556. doi:10.1210/jcem-56-3-553Drake SL, Drake MA.Comparison of salty taste and time intensity of sea and land salts from around the world.Journal of Sensory Studies. 2010;26(1):25-34.Bar-Yoseph R, Kugelman N, Livnat G, et al.Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study.Pediatr Pulmonol. 2017;52(5):580-587. doi:10.1002/ppul.23621Rashleigh R, Smith SM, Roberts NJ.A review of halotherapy for chronic obstructive pulmonary disease.Int J Chron Obstruct Pulmon Dis. 2014;9:239-246. Published 2014 Feb 21. doi:10.2147/COPD.S57511National Institutes of Health.Iodine.U.S. Department of Agriculture.Himalayan pink salt.U.S. Department of Agriculture.Salt, table, iodized.U.S. Department of Health and Human Services.2015-2020 dietary guidelines.Ma Y, He FJ, MacGregor GA.High salt intake: independent risk factor for obesity?.Hypertension. 2015;66(4):843-849. doi:10.1161/HYPERTENSIONAHA.115.05948

14 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Public Radio.Pakistan wants you to know: most pink Himalayan salt doesn’t come from India.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Nuffield Department of Population Health Renal Studies Group; SGLT2 inhibitorMeta-Analysis Cardio-Renal Trialists' Consortium. Impact of diabetes on the effects of sodium glucose co-transporter-2 inhibitors on kidney outcomes: collaborative meta-analysis of large placebo-controlled trials.Lancet. 2022;400(10365):1788-1801. doi:10.1016/S0140-6736(22)02074-8American Heart Association.Get the scoop on sodium and salt.Jantsch J, Schatz V, Friedrich D, et al.Cutaneous Na+ storage strengthens the antimicrobial barrier function of the skin and boosts macrophage-driven host defense.Cell Metab. 2015;21(3):493-501. doi:10.1016/j.cmet.2015.02.003Vitiello MV, Prinz PN, Halter JB.Sodium-restricted diet increases nighttime plasma norepinephrine and impairs sleep patterns in man.J Clin Endocrinol Metab. 1983;56(3):553-556. doi:10.1210/jcem-56-3-553Drake SL, Drake MA.Comparison of salty taste and time intensity of sea and land salts from around the world.Journal of Sensory Studies. 2010;26(1):25-34.Bar-Yoseph R, Kugelman N, Livnat G, et al.Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study.Pediatr Pulmonol. 2017;52(5):580-587. doi:10.1002/ppul.23621Rashleigh R, Smith SM, Roberts NJ.A review of halotherapy for chronic obstructive pulmonary disease.Int J Chron Obstruct Pulmon Dis. 2014;9:239-246. Published 2014 Feb 21. doi:10.2147/COPD.S57511National Institutes of Health.Iodine.U.S. Department of Agriculture.Himalayan pink salt.U.S. Department of Agriculture.Salt, table, iodized.U.S. Department of Health and Human Services.2015-2020 dietary guidelines.Ma Y, He FJ, MacGregor GA.High salt intake: independent risk factor for obesity?.Hypertension. 2015;66(4):843-849. doi:10.1161/HYPERTENSIONAHA.115.05948

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Public Radio.Pakistan wants you to know: most pink Himalayan salt doesn’t come from India.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Nuffield Department of Population Health Renal Studies Group; SGLT2 inhibitorMeta-Analysis Cardio-Renal Trialists' Consortium. Impact of diabetes on the effects of sodium glucose co-transporter-2 inhibitors on kidney outcomes: collaborative meta-analysis of large placebo-controlled trials.Lancet. 2022;400(10365):1788-1801. doi:10.1016/S0140-6736(22)02074-8American Heart Association.Get the scoop on sodium and salt.Jantsch J, Schatz V, Friedrich D, et al.Cutaneous Na+ storage strengthens the antimicrobial barrier function of the skin and boosts macrophage-driven host defense.Cell Metab. 2015;21(3):493-501. doi:10.1016/j.cmet.2015.02.003Vitiello MV, Prinz PN, Halter JB.Sodium-restricted diet increases nighttime plasma norepinephrine and impairs sleep patterns in man.J Clin Endocrinol Metab. 1983;56(3):553-556. doi:10.1210/jcem-56-3-553Drake SL, Drake MA.Comparison of salty taste and time intensity of sea and land salts from around the world.Journal of Sensory Studies. 2010;26(1):25-34.Bar-Yoseph R, Kugelman N, Livnat G, et al.Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study.Pediatr Pulmonol. 2017;52(5):580-587. doi:10.1002/ppul.23621Rashleigh R, Smith SM, Roberts NJ.A review of halotherapy for chronic obstructive pulmonary disease.Int J Chron Obstruct Pulmon Dis. 2014;9:239-246. Published 2014 Feb 21. doi:10.2147/COPD.S57511National Institutes of Health.Iodine.U.S. Department of Agriculture.Himalayan pink salt.U.S. Department of Agriculture.Salt, table, iodized.U.S. Department of Health and Human Services.2015-2020 dietary guidelines.Ma Y, He FJ, MacGregor GA.High salt intake: independent risk factor for obesity?.Hypertension. 2015;66(4):843-849. doi:10.1161/HYPERTENSIONAHA.115.05948

National Public Radio.Pakistan wants you to know: most pink Himalayan salt doesn’t come from India.

U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.

Nuffield Department of Population Health Renal Studies Group; SGLT2 inhibitorMeta-Analysis Cardio-Renal Trialists' Consortium. Impact of diabetes on the effects of sodium glucose co-transporter-2 inhibitors on kidney outcomes: collaborative meta-analysis of large placebo-controlled trials.Lancet. 2022;400(10365):1788-1801. doi:10.1016/S0140-6736(22)02074-8

American Heart Association.Get the scoop on sodium and salt.

Jantsch J, Schatz V, Friedrich D, et al.Cutaneous Na+ storage strengthens the antimicrobial barrier function of the skin and boosts macrophage-driven host defense.Cell Metab. 2015;21(3):493-501. doi:10.1016/j.cmet.2015.02.003

Vitiello MV, Prinz PN, Halter JB.Sodium-restricted diet increases nighttime plasma norepinephrine and impairs sleep patterns in man.J Clin Endocrinol Metab. 1983;56(3):553-556. doi:10.1210/jcem-56-3-553

Drake SL, Drake MA.Comparison of salty taste and time intensity of sea and land salts from around the world.Journal of Sensory Studies. 2010;26(1):25-34.

Bar-Yoseph R, Kugelman N, Livnat G, et al.Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study.Pediatr Pulmonol. 2017;52(5):580-587. doi:10.1002/ppul.23621

Rashleigh R, Smith SM, Roberts NJ.A review of halotherapy for chronic obstructive pulmonary disease.Int J Chron Obstruct Pulmon Dis. 2014;9:239-246. Published 2014 Feb 21. doi:10.2147/COPD.S57511

National Institutes of Health.Iodine.

U.S. Department of Agriculture.Himalayan pink salt.

U.S. Department of Agriculture.Salt, table, iodized.

U.S. Department of Health and Human Services.2015-2020 dietary guidelines.

Ma Y, He FJ, MacGregor GA.High salt intake: independent risk factor for obesity?.Hypertension. 2015;66(4):843-849. doi:10.1161/HYPERTENSIONAHA.115.05948

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