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
Himalayan salt’s greatest claim to fame is probably its mineral content. Pallian says it’s true that Himalayan salt contains a wider range and higher concentrations of certain minerals than refined, white table salt. “Specifically, research shows that pink Himalayan salt contains substantially higher levels of calcium, iron, magnesium, manganese, potassium, aluminum, barium, silicon, and sulfur, while having lower sodium levels than standard table salt,” she says.
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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.
One study found that even versions with the highest mineral levels contributed less than 1 percent of daily needs per teaspoon (tsp), she adds.
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Pallian says the amount of Himalayan salt you’d need to consume to see benefits far exceeds daily recommended sodium targets.
It May Have Antioxidant Potential
Another widely touted potential perk of Himalayan salt is its antioxidant content. Pallian points to a study focused on Himalayan black salt — the less-common form of Himalayan rock salt — that found that it displayed substantial antioxidant activity.
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It’s important to take this research with, well, a grain of salt. “These findings suggest that Himalayan black salt may have some antioxidant potential in laboratory conditions,” Pallian says. But lab conditions aren’t the same as real-world human health, and no evidence shows that pink Himalayan salt possesses these same antioxidant properties, she says.
In other words, pink salt’s perceived antioxidant benefits remain largely unfounded, Pallian adds.
It May Have Fewer Heavy Metals Than Other Salts
Some recent research has linked higher intake of table salt with increased exposure to heavy metals.
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Himalayan salt, on the other hand, may not contain as many heavy metals as table salt. “Some studies show Himalayan salt may have lower heavy metal content (such as lead) than certain unrefined sea salts,” Sarris says.
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“This could be slightly safer, though most commercial salts in the U.S. should already meet safety standards.”It’s worth noting, too, that other research found Himalayan salt contained more heavy metals than table salt.
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It May Be Useful for People Who Need to Limit Iodine
In the United States, table salt has been iodized since 1924 to prevent goiter as a public health concern. Worldwide, about 720 million cases of goiter have been prevented from salt iodization.
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But unlike table salt, Himalayan salt typically does not have added 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.
