From the Guidelines
Neither Himalayan nor Celtic sea salt is significantly healthier than regular table salt, as all types of salt are primarily sodium chloride, which affects blood pressure and cardiovascular health. While specialty salts like Himalayan and Celtic contain trace minerals such as iron, potassium, and magnesium, these amounts are too small to provide meaningful health benefits 1. Regular table salt has the advantage of being fortified with iodine, which is essential for thyroid function and preventing iodine deficiency disorders. The main health concern with any salt is sodium intake, which should be limited to about 2,300 mg per day (about one teaspoon) for most adults, as recommended by various guidelines, including the 2020 International Society of Hypertension Global Hypertension Practice Guidelines 1.
Some key points to consider:
- Reducing salt intake is crucial for blood pressure control and cardiovascular health, with most guidelines recommending a daily intake of less than 5-6 grams of salt 1.
- Increasing dietary potassium intake can help lower blood pressure, but this should be achieved through consuming potassium-rich foods like fruits, vegetables, and dairy products, rather than relying on salt substitutes or supplements 1.
- The type of salt used is less important than the overall amount of sodium consumed, so individuals should focus on moderating their sodium intake regardless of whether they use Himalayan, Celtic, or regular table salt.
In terms of specific recommendations, the most recent and highest-quality studies suggest that:
- Adults should aim to limit their sodium intake to less than 2,300 mg per day, which is approximately one teaspoon of salt 1.
- Increasing dietary potassium intake can help lower blood pressure, with a recommended daily intake of at least 3,000 mg of potassium from food sources 1.
- Regular table salt has the advantage of being fortified with iodine, which is essential for thyroid function and preventing iodine deficiency disorders.
Overall, the most important health practice regarding salt is to moderate overall sodium consumption, regardless of the type of salt used, and to focus on increasing dietary potassium intake through whole foods rather than relying on salt substitutes or supplements 1.
From the Research
Comparison of Himalayan, Celtic, and Regular Table Salt
- There is limited research directly comparing the health effects of Himalayan, Celtic, and regular table salt.
- A study published in 2022 2 found no significant differences in the impact of Himalayan salt and common table salt on blood pressure and sodium urinary concentration in individuals with arterial hypertension.
Health Effects of Salt Consumption
- Excessive dietary sodium consumption is associated with increased blood pressure, which increases the risk for stroke, coronary heart disease, heart failure, and renal disease 3.
- The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day 3.
- A review published in 2020 4 suggests that a moderate sodium intake (2.3-4.6g/day) is not associated with increased cardiovascular risk, and that the risk of cardiovascular disease increases when sodium intakes exceed 5g/day.
Salt Reduction Strategies
- Reducing salt intake can be achieved through a gradual and sustained reduction in the amount of salt added to food by the food industry, as well as public health campaigns to encourage consumers to use less salt 5, 6.
- Several countries have already implemented salt reduction strategies, resulting in a significant reduction in population salt intake and associated cardiovascular disease 5.
Key Findings
- There is no conclusive evidence to support the claim that Himalayan or Celtic sea salt is healthier than regular table salt.
- Reducing salt intake is a crucial step in preventing and managing hypertension, cardiovascular disease, and other health problems associated with excessive sodium consumption 3, 5, 6.