Salt: The Differences, Benefits, and What You Should Be Using

Anya W
Jul 6
3 min read

Salt has been part of human history for thousands of years. It’s more than just a seasoning—it’s essential for life. Our bodies need sodium to maintain fluid balance, nerve function, and muscle contractions. But in today’s wellness world, not all salts are created equal, and the choices can feel overwhelming: sea salt, Himalayan pink salt, kosher salt, Celtic salt, table salt, smoked salt…the list goes on. So what’s the difference, and which one is the best for you?

Why We Need Salt

Sodium is a mineral that plays a crucial role in health:

Balances fluids in the body.
Supports nerve signaling for brain and muscle function.
Helps regulate blood pressure (in the right amounts).
Aids muscle contraction and prevents cramping.

Without enough sodium, your body can experience:

Fatigue and weakness
Muscle cramps
Dizziness or lightheadedness
Confusion in severe cases (hyponatremia)

On the other hand, consuming too much salt—especially from processed foods—can contribute to:

High blood pressure
Increased risk of heart disease and stroke
Water retention and bloating
Kidney strain

Daily Recommended Intake

The general recommendation for healthy adults is:

1,500–2,300 mg of sodium per day (about 1 teaspoon of table salt).

Keep in mind, most processed foods contain hidden sodium, so it’s best to season meals mindfully with high-quality salts rather than relying on packaged foods.

The Different Types of Salt

1. Table Salt

Highly processed, fortified with iodine, and contains anti-caking agents.
Best for baking due to its fine, consistent texture.

2. Sea Salt

Harvested from evaporated seawater.
Contains trace minerals like magnesium, calcium, and potassium.
Ideal for finishing dishes or light cooking.

3. Himalayan Pink Salt

Mined from ancient Himalayan deposits.
Contains over 80 trace minerals, including iron, giving it a pink hue.
Great for cooking and as a finishing salt.

4. Celtic Sea Salt (Sel Gris)

Harvested from coastal regions, gray in color due to clay content.
High in magnesium, giving it a subtle briny flavor.
Excellent as a finishing salt or in cooking.

5. Kosher Salt

Large, flaky crystals.
Lacks additives like iodine.
Preferred by chefs for seasoning and cooking control.

6. Specialty Salts (Smoked, Black Lava, Red Hawaiian, Fleur de Sel)

Unique flavors and minerals.
Best used as finishing salts to enhance flavor and presentation.

Epsom Salt Baths

Epsom salt is magnesium sulfate, not sodium chloride, but it’s still an important addition to wellness routines:

Magnesium absorption: May help relax muscles and improve magnesium levels in the body.
Stress relief: Promotes relaxation and reduces tension.
Detoxification: Can support the body’s natural detox pathways.
Skin benefits: Soothes irritation and softens skin.

To enjoy a bath: dissolve 1–2 cups of Epsom salt in warm water and soak for 15–20 minutes. Combine with essential oils like lavender for added relaxation.

Salt and Electrolytes

Salt is one of the main electrolytes, along with potassium, calcium, and magnesium. Electrolytes are crucial for:

Hydration
Muscle function
Nerve signaling

Electrolyte drinks can be beneficial after intense exercise, sweating, or heat exposure. They help replenish sodium and other minerals to maintain energy, focus, and recovery.

Choosing the Right Salt

Daily cooking: Kosher salt or sea salt for minimally processed options.
Finishing dishes: Himalayan pink, Celtic, or specialty salts for flavor and texture.
Baking: Table salt for precision.
Wellness and relaxation: Epsom salt baths for magnesium and stress relief.

Bottom Line

Salt is essential for health—but quality and quantity matter. Choosing minimally processed salts like sea salt, Himalayan pink, or Celtic salt can enhance flavor and provide trace minerals. Pay attention to your sodium intake, hydrate properly, and consider incorporating electrolyte drinks and Epsom salt baths into your wellness routine for optimal health and relaxation.