Is pink salt really the healthier alternative, or is it just a marketing gimmick?

Pink Salt Boon or Bane

What is Pink salt ?

Pink salt is a variant of salt derived from the foothills of the Himalayan mountains with a pink tinge to it due to its mineral contents. In recent decades, pink Himalayan salt has gained global attention for its aesthetic appeal, distinctive taste, being marketed as a natural and unrefined alternative and alleged health benefits like lower sodium content, presence of trace minerals, less processing  and distinct flavour. However, most of these claims lack solid proof and to enjoy all these benefits the quantity of salt consumption needs to be higher which is counterproductive for health. (1)

Comparison between regular iodised salt and pink salt (1) -

Iodized Table Salt contains about 97–99% sodium chloride. The added iodine is essential for thyroid function, helping prevent conditions like goiter. While pink salt contains approximately 87–98% sodium chloride, with the remainder comprising over 80 trace minerals, including potassium, magnesium, and calcium. However, these minerals are present in minimal amounts unlikely to offer significant health benefits when consumed in the recommended daily limit of 2300 mg of sodium or 1 teaspoon of salt. The study emphasized that consuming more than 30 grams per day (approximately six teaspoons) of pink salt would be necessary to make any meaningful contribution to nutrient intake—a level that would provide excessive sodium and potential harmful effects.

Table 1: Comparing the Nutritional info

* ppm (parts per million): Represents the concentration of the minerals.

However, it's important to be aware of potential contraindications associated with its consumption:

  1. Heavy Metal Contamination: Some pink salt samples have been found to contain potentially harmful non-nutritive minerals. For instance, a study analyzing pink salt available in Australia discovered that one sample contained lead levels exceeding national maximum contaminant levels (1).

  2. Varying Unmonitored Sodium levels: Pink salt like any other salt has sodium in it. However, Pink salt is not as checked and filtered according to regulations as regular iodized salt is, and excessive sodium consumption is associated with increased blood pressure and a higher risk of cardiovascular diseases. Individuals with hypertension or cardiovascular conditions should monitor their sodium intake carefully, regardless of the salt type (2).

  3. Kidney Disease Considerations: Patients with kidney disease often need to manage their sodium intake to prevent fluid retention and elevated blood pressure. Also for people with kidney issues potassium levels need to be monitored. Pink salt is inherently higher in potassium content than regular iodized salt. Hence it is recommended that one sticks to regular iodized salt in established limits rather than experiment with different salts (5). 

  4. Iodine Deficiency Risk: Unlike iodized table salt, pink salt typically contains negligible amounts of iodine. Regular consumption of pink salt without adequate iodine intake from other sources may increase the risk of iodine deficiency, leading to thyroid-related health issues (3).

In summary, while Himalayan pink salt can be used as part of a balanced diet, it's essential to consume it in moderation and be aware of its potential contraindications. Individuals with specific health conditions, such as hypertension, cardiovascular diseases, or kidney disorders, should consult healthcare providers before incorporating pink salt into their diet. 

Based on research and all the studies. It is not advisable that one replaces regular Iodised salt with pink salt. However, pink salt can be used for its distinct flavour. You can use it as a garnish on your fruit or salads or as a part of your beverages like buttermilk and lemonade. This is however not suggested for people with kidney issues and high blood pressures.

  1. Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020). An Analysis of the Mineral Composition of Pink Salt Available in Australia. Foods (Basel, Switzerland), 9(10), 1490. https://doi.org/10.3390/foods910149

  2. Loyola, I. P., Sousa, M. F., Jardim, T. V., Mendes, M. M., Barroso, W. K. S., Sousa, A. L. L., & Jardim, P. C. B. V. (2022). Comparison between the Effects of Hymalaian Salt and Common Salt Intake on Urinary Sodium and Blood Pressure in Hypertensive Individuals. Comparação entre os Efeitos da Ingestão de Sal do Himalaia e de Sal Comum sobre os Valores de Sódio Urinário e Pressão Arterial em Indivíduos Hipertensos. Arquivos brasileiros de cardiologia, 118(5), 875–882. https://doi.org/10.36660/abc.20210069

  3. Wu, T., Liu, G. J., Li, P., & Clar, C. (2002). Iodised salt for preventing iodine deficiency disorders. The Cochrane database of systematic reviews, 2002(3), CD003204. https://doi.org/10.1002/14651858.CD003204

  4. Wang, Y. J., Yeh, T. L., Shih, M. C., Tu, Y. K., & Chien, K. L. (2020). Dietary Sodium Intake and Risk of Cardiovascular Disease: A Systematic Review and Dose-Response Meta-Analysis. Nutrients, 12(10), 2934. https://doi.org/10.3390/nu12102934

  5. Kim, S. M., & Jung, J. Y. (2020). Nutritional management in patients with chronic kidney disease. The Korean journal of internal medicine, 35(6), 1279–1290. https://doi.org/10.3904/kjim.2020.408

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