Himalayan salt (halite) is a pink-colored salt from the mountains of Pakistan. Along with sodium, it contains minerals like calcium, magnesium, potassium, copper, and zinc. Himalayan salt can be used in cooking, supplements, and bath soaks.
Both table salt and pink Himalayan salt are made up mostly of sodium chloride. Pink Himalayan salt has higher levels of other important minerals, like calcium, potassium, iron, magnesium, and manganese, than regular iodized table salt.
However, you’d have to eat a lot of Himalayan salt to consume a distinct amount of these minerals. You may exceed your daily sodium recommendation trying to increase your mineral intake. There are more efficient ways to get more minerals, such as eating a range of whole foods in a balanced diet.
Water is involved in almost all of the body’s daily functions. Staying hydrated is essential for heart health, brain function, muscle function, skin health, and so much more.
Pink salt, like other salt, may help support hydration when used in the right amount. Pink Himalayan salt contains sodium, a mineral that helps your body hold on to water.
Pink Himalayan salt also provides other minerals that support hydration. For example, pink salt contains potassium and magnesium, which help balance your bodily fluids.
Too much of any salt can be dangerous. Even if you’re trying to improve your hydration level, it’s important to be mindful of your sodium intake. Talk with your healthcare provider or registered dietitian to decide how much sodium to consume daily for hydration and overall health.
Some people use pink Himalayan salt in their bath soaks. Research is limited, but some anecdotal claims suggest it may help soothe and improve skin. Its mineral profile may be the reason for these potential benefits. Pink Himalayan salt contains natural minerals, including calcium, potassium, and magnesium, all of which play a key role in skin health.
Pink Himalayan salt is known for its large salt crystals. Its gritty texture may help clean your skin and remove dirt and oil while bathing. Some people also claim that it helps them relax, but there is no research to support this effect.
Cooking with pink Himalayan salt can add flavor to your recipes. Pink salt has a mild, natural flavor that pairs well with a variety of foods. You can use it to season meat, vegetables, baked goods, salads, and more.
Since pink Himalayan salt crystals are larger than those of a typical table salt, you may end up using less pink salt when cooking, lowering your overall sodium intake.
Himalayan salt also undergoes less processing than table salt, which some people prefer for their cooking. Pink Himalayan salt is naturally mined from salt rocks, while other types of salt are sourced from seawater, wells, lakes, and salt springs.
Himalayan salt is more commonly used as a food, but it is also available as a supplement. You can find Himalayan salt supplements in many different forms, including powder packets, capsules, and mineral bath soak products.
The powder packets are a popular choice for people trying to increase their electrolyte levels quickly for improved hydration. Doses vary between brands, but many contain up to 1,000 milligrams of sodium.
Himalayan salt capsules may be useful if you cannot meet your sodium chloride needs through diet. Doses will vary, but many brands contain 1,000 milligrams of Himalayan salt, about 390 milligrams of sodium.
The bath soak products are available in larger amounts. Many studies suggest adding about two cups to your bathwater for a Himalayan salt soak. You can adjust the amount you use based on personal preference.
There isn’t much clinical research available on Himalayan salt supplements. Because consuming too much sodium can be dangerous. It’s important to talk with your healthcare provider before starting a salt supplement.
While pink Himalayan salt provides more minerals than table salt, eating too much can be harmful.
Like other types of salt, pink salt contains sodium. The American Heart Association recommends the average adult limit their sodium intake to no more than 2,300 milligrams of sodium per day.
While your body needs some sodium to function properly, too much can raise your blood pressure and make your heart work harder. This can increase your risk of heart disease or stroke over time. People with a history of heart disease should monitor their salt intake and discuss their recommended intake with a registered dietitian.
Eating too much salt can also cause your body to retain excess water. With too much fluid in your system, you might feel bloated or swollen, and your kidneys may have to work overtime. People with a history of kidney disease may need to limit their sodium intake. Talk with your healthcare provider or registered dietitian.
Before adding pink Himalayan salt to your meal, consider your overall sodium intake. It’s important to consume it in moderation. Check how much sodium is in your food and try not to exceed your recommended daily limit.
Pink Himalayan salt may offer a more natural alternative to regular table salt. However, it’s important to consume it as part of a balanced diet. The salt may also provide skin benefits when used in a bath or scrub. Here are some tips for Himalayan salt:
- Store it properly: Store your pink Himalayan salt in a sealed container in a cool, dry place to avoid clumping of the salt crystals.
- Use small amounts: Too much salt can have negative health effects. Be mindful of your overall sodium intake.
- Sprinkle it on cooked food: Add Himalayan salt to cooked vegetables, meats, soups, and baked goods for a pop of salty flavor.
- Make a salt scrub: Mix pink Himalayan salt with coconut oil to make a salt scrub that offers similar benefits to a salt bath.
- Talk with your healthcare provider: Talk with your healthcare provider or registered dietitian about your daily sodium needs. They can help you make the most of your intake without exceeding the recommended daily limit.
Pink Himalayan salt is often praised for its potential health benefits when included in a well-balanced diet. It contains a small amount of beneficial minerals, like calcium, potassium, and magnesium, in a typical serving size.
When consumed mindfully, Himalayan salt can support hydration and add flavor to your food. It can also make a soothing addition to your bath soaks.
Consuming too much of any salt may have adverse health effects. Consider your overall sodium intake before adding pink Himalayan salt to your meals, and talk with a healthcare provider or registered dietitian before starting a Himalayan salt supplement.
