Himalayan salt: facts and myths

Pink Himalayan salt has become extremely popular in recent years: in the kitchen, as salt lamps and as salt bricks. But there are lots of exaggerated claims around it. In this article we have gathered what we actually know about it.

What is Himalayan salt?

Himalayan salt is actually rock salt, mined mostly in Pakistan, in salt mines in the foothills of the Himalayas. Its pinkish-red colour comes from trace minerals, mainly iron oxide. There are also white, translucent and darker varieties.

What is it made of?

Himalayan salt is about 95–98% sodium chloride, in other words the same as ordinary table salt. The remaining few percent contains calcium, magnesium, potassium, iron and other elements, but in such small amounts that they are not nutritionally significant at normal salt intake. In an average diet we get these minerals in much larger amounts from vegetables, fruit, dairy products and wholegrains.

Common myths

"It's healthier than table salt." Chemically it is almost the same. What matters for the body is the sodium content, and that is essentially identical. One difference is that Himalayan salt is usually not iodised, and iodised table salt can be important for thyroid health.

"It's a natural antihistamine and can replace allergy medication." There is no scientific evidence for this. No salt replaces allergy treatment.

"It prevents cancer and depression and regulates blood sugar." These claims are unfounded. Himalayan salt is not suitable for preventing or treating serious diseases.

"It detoxifies and dissolves kidney stones." Not true. Excessive salt intake actually increases the risk of kidney stones and high blood pressure.

"Salt lamps release negative ions and purify the air." A salt lamp or salt brick does not release any meaningful amount of ions or salt into the air, and it does not work as an air purifier. It is an atmospheric, warm-glowing decorative object, but you should not expect more from it.

How much salt should we eat?

The World Health Organization recommends that adults eat less than 5 grams of salt a day (roughly one level teaspoon), and children even less. The average salt intake in Hungary is several times higher. Excessive salt consumption is one of the main risk factors for high blood pressure, heart and vascular disease and stroke, whether it is Himalayan, sea or table salt.

If you have heart, kidney or blood pressure problems, always discuss your salt and potassium intake with your doctor.

Breathing it in or eating it?

An important difference: in salt therapy, salt is breathed in, not eaten. Salt generators release a very small amount of finely ground salt into the air, which does not meaningfully affect the body's salt intake. In salt therapy, what matters is not the type of salt but its purity and the right particle size: the pure, dry rock salt without additives specified by the manufacturer must be used. We show how this works in this article.

In summary

Himalayan salt is beautiful and tasty, but it is not a miracle cure. In the kitchen it is best used in moderation like any other salt, and a salt lamp is a decorative object. If you are interested in the effect of salt on the airways, read our summary of what salt therapy is.

This article is for general information only and does not replace medical or dietary advice.