Pink Himalayan Salt: Benefits & Uses

What is Himalayan salt?

Pink Himalayan salt is a rock salt sourced from the Salt Range mountains in Pakistan’s Punjab region. Unlike sea salt, it carries a natural pink hue thanks to its mineral content. This pink colour and its nutrient profile make it a standout alternative to white table salt.

The salt formed millions of years ago when ancient sea beds were pushed upward by geological shifts, eventually becoming part of the Himalayan mountain range. It’s now mined by hand and sold in various forms: large crystals, blocks, plates, and both coarse and fine grains.

What is special about Himalayan salt?

The popularity of Himalayan salt isn’t a modern fad. Records show it’s been used for cooking and preserving food since at least the 13th century. Sometimes called "Jurassic sea salt," it's even older than that nickname suggests.

The unique pink shade comes from naturally occurring trace minerals, and the finer the grain, the paler the colour. Reports claim it contains over 80 trace minerals, including iron, potassium, zinc, calcium, and magnesium—minerals that aren’t commonly found in more refined table salt.

Summary

  • Originates from Pakistan’s Himalayan region
  • Formed in ancient sea beds under the Himalayas
  • Contains over 80 trace minerals

Why is Himalayan salt bad for you?

Despite its mineral content, Himalayan pink salt is still salt. Consuming too much can lead to health issues just like with other types of salt, including raised blood pressure, increased risk of heart disease, and potential for stroke.

The NHS provides the following salt intake guidelines:

  • Adults: no more than 6g per day
  • Children 1–3 years: no more than 2g
  • Children 4–6 years: no more than 3g
  • Children 7–10 years: no more than 5g
  • Children 11+ years: same as adults (6g)

Individuals with high blood pressure or salt sensitivity should consult with a healthcare provider. If you suspect a salt allergy, test a small amount on your skin first. Rash or swelling? Discontinue use and speak to a doctor.

There are also concerns for pregnant or breastfeeding women. Himalayan salt contains less iodine than iodized salt, which may lead to iodine deficiency in developing or nursing babies. If you're pregnant or breastfeeding, talk to your doctor before using it regularly.

Summary

  • Shares the same health risks as regular salt
  • Excess intake can raise blood pressure and increase stroke/heart disease risk
  • Daily limits vary by age, maxing at 6g for adults

Is Himalayan pink salt good for you?

In moderation, Himalayan salt may offer some benefits—but overdoing it can come with drawbacks because it still contains high levels of sodium and chloride.

9 Himalayan pink salt side effects

  • Excess chlorine levels: High intake can disturb the body's pH and hydration levels, potentially leading to kidney complications or worsening conditions like diabetes.
  • Reduced iodine levels: Since it’s low in iodine, relying solely on Himalayan salt could lead to deficiency, especially without intake from other sources like dairy or seafood.
  • Excess sodium levels: Too much salt can disrupt electrolyte balance and hydration, influence heart rate, and contribute to high blood pressure.
  • Dehydration
  • Blood sugar imbalance
  • Kidney strain
  • Hormonal disruption
  • Worsening of diabetic symptoms
  • Elevated blood pressure

Summary

  • Safe in moderate amounts
  • Overconsumption can impact sodium, chlorine, and iodine balance
  • May cause dehydration, kidney stress, and blood pressure spikes

What are the benefits of Himalayan salt?

While some traditional uses are centuries old, many claimed benefits still lack thorough scientific backing. That said, here are some of the more commonly reported benefits:

1. Mineral content

It contains up to 84 trace elements essential to general health, slightly more than what’s found in typical sea salt.

2. Sodium chloride base

Sodium and chloride play key roles in blood pressure regulation, nerve function, and cell health.

3. Eases acidity

Himalayan salt is said to neutralise stomach acid and support digestive health by reducing gas and indigestion.

4. Supports appetite

By aiding digestion and reducing toxin buildup, it may improve appetite in some individuals.

5. Aids weight loss

Some believe it can help reactivate insulin and reduce sugar cravings, potentially supporting weight management.

6. Throat infections

Gargling with warm Himalayan salt water may soothe throat inflammation and ease mild infections.

7. Asthma relief

Its anti-inflammatory properties are sometimes used to ease certain respiratory symptoms associated with asthma.

8. Joint pain

Bathing in a Himalayan salt solution may help reduce joint stiffness and inflammation.

9. Skin benefits

Salt baths are popular for relieving skin dryness and irritation. The crystals can also serve as natural exfoliators.

6 Himalayan salt uses

1. Cooking

Use as you would any culinary salt—finely ground for seasoning, or coarse for rubbing onto meats. Himalayan salt blocks can also be used to cook or serve warm dishes.

2. Bathing

Add half to one teaspoon in bathwater to soothe skin and reduce inflammation. Crystals can double as exfoliants—just be gentle on the skin.

3. Oral care

For a DIY paste: mix ½ teaspoon of pink salt with 1 teaspoon Triphala powder and ½ teaspoon mustard oil. This may help whiten teeth and ease gum discomfort.

4. Foot soaks

Great for relaxing tired feet. Dissolve ⅛ cup of salt per gallon of water and soak for as long as you like.

5. Facial mist

Combine 1 tbsp of Himalayan salt, 1 tsp magnesium flakes, and 1 cup of warm distilled water in an 8oz spray bottle. Add a few drops of essential oil (like lavender or mint). Hold 20cm from the face and spray gently, avoiding contact with eyes.

6. Skin exfoliation

Mix 1 cup pink salt (fine or medium-grain) with ¼ cup olive oil and 10 drops of essential oil. Apply in circular motions on wet skin to slough off dead cells.

Summary

  • Reported benefits include easing digestion, improving appetite, and offering respiratory and skin support
  • Used in cooking, self-care baths, oral hygiene, and DIY cosmetics

Takeaway

With its distinctive look and mineral content, Himalayan pink salt continues to draw interest for various uses. But beneath the colour, it's still salt. So while it might offer some traditional benefits, it should be enjoyed in moderation to avoid the same health risks tied to ordinary salt.

Sources

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare provider before trying any supplements, treatments or remedies. Supplements should not be used as a substitute for a balanced diet and healthy lifestyle.