Last Updated on June 30, 2026
Curious about what salt is healthiest? You’re not alone! My clients often ask me which salt is best and worth investing in, and that’s what this post is all about.
Salt has gotten a bad rap in modern health circles, but the truth is, natural, unrefined salt is essential for optimal health.
Your body needs real salt to function. It supports:
- Hydration by helping cells absorb and retain water
- Nerve and muscle function via essential electrolytes
- Adrenal and thyroid health, especially under stress
- Stomach acid production to support digestion
- Craving control and better food satisfaction
- Balanced blood pressure when the right kind is used
The problem isn’t salt. It’s the kind of salt most people eat.
Highly refined table salt is stripped of minerals, chemically bleached, and often laced with additives and anti-caking agents. That’s not the kind of salt your body thrives on.
So what is the healthiest salt to use?
Below, we’ll break down the most popular natural salts, including Celtic Sea Salt, Himalayan Pink Salt, Baja Gold, Redmond Real Salt, and more, highlighting the pros and cons of each so you can choose the one that’s right for your body and your goals.
Let’s dig in.
1. Celtic Sea Salt (Sel Gris)
Harvested from coastal salt flats in France
Pros:
- Unrefined and hand-harvested
- Moist and mineral-rich, especially magnesium
- Contains over 80 trace minerals
- Supports adrenal and nervous system health
Cons:
- Moisture makes it clumpy, so it doesn’t work well in salt shakers
- Strong oceanic flavor may not suit all dishes
- More expensive than standard table salt
- Some tests show higher levels of heavy metals, like lead, depending on source and harvesting practices
Best for: People needing more minerals or support with energy, stress, or hydration.
2. Himalayan Pink Salt
From ancient sea beds in the Himalayan mountains in Pakistan
Pros:
- Gorgeous pink hue from iron and mineral content
- Contains around 84 trace minerals
- Dry and easy to grind or use in shakers
- Versatile for cooking, soaking, and even salt lamps
Cons:
- Mineral levels are minimal, so you’d need tablespoons daily for meaningful benefits
- May contain impurities if not properly sourced
- Some companies overcharge for “pink salt” that’s no cleaner than others
Best for: Everyday use in place of table salt, especially if you want a cleaner, prettier salt.
3. Baja Gold Sea Salt
Harvested from the Sea of Cortez in Mexico
Pros:
- One of the highest mineral contents of any sea salt
- Sun-dried, unrefined, and contains natural marine-based electrolytes
- Naturally moist and flavorful, and used in many health protocols
- High in magnesium, potassium, and calcium
Cons:
- Moist texture can clump, so it needs to be stored in a jar
- Stronger flavor may overpower delicate recipes
- May be harder to find in local stores, so you may need to order it online
Best for: Athletes, adrenal fatigue, keto diets, and anyone needing a serious mineral boost.
4. Redmond Real Salt
From ancient seabeds in Utah, USA
Pros:
- Clean, unrefined, and mined from underground, which may mean less risk of pollution
- Contains over 60 trace minerals
- Milder taste than ocean salts
- Great for those who want a domestic source of mineral salt
Cons:
- Lower mineral content compared to Baja Gold or Celtic Sea Salt
- Still more expensive than regular salt
- Earthier flavor might not suit all dishes
Best for: Those who want a clean, well-rounded salt sourced in the U.S.
5. Table Salt (Iodized Salt)
Highly processed, stripped of minerals, and chemically treated
Pros:
- Inexpensive and widely available
- Fortified with iodine to prevent deficiency, which may be important if you don’t eat seaweed or seafood
Cons:
- Refined and bleached
- Often contains anti-caking agents like aluminum
- No natural trace minerals
- Can spike blood pressure and cause fluid retention in some people
Best for: Emergency use or baking, where consistency is key. Otherwise, it’s best to swap it out.
So, What’s the Healthiest Salt?
It depends on your needs. But if we had to rank based on purity, mineral content, and health benefits:
- Baja Gold – Highest in natural electrolytes
- Celtic Sea Salt – Great for hydration, but source matters
- Himalayan Pink Salt – Widely available and versatile
- Redmond Real Salt – Clean U.S. option
- Table Salt – Use sparingly or replace
So don’t ditch salt. Upgrade it. If you’re curious about what brands I use most, see the healthy salt brands I recommend most.
Final Thoughts About Healthy Salt Options
Salt itself isn’t the enemy. Stripped, refined, and chemically altered salt is.
Your body actually needs salt to function optimally. But it needs the right kind: real, unrefined salt rich in natural trace minerals. Choosing high-quality salt supports your metabolism, hydration, hormone balance, and cellular health.
Want to know what else your body needs to thrive? Take the Metabolic Type Quiz to find out how to eat and live in alignment with your unique metabolic needs.
Forever rooting for you,
Dr. Christina Carlyle
Metabolic Type Meal Plan Results
Eating Healthy But Not Seeing Results?
The solution is eating for your unique metabolic type - When you eat foods that match your Metabolic Type you can lose weight and feel great 3 times faster. Take the Metabolic Type Quiz to discover your type and the meal plan that's best for you.
TAKE THE QUIZIf you liked this article about the healthiest salt, you’ll also like these posts:
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- 10 Best Clean Drinks for Fitness, Health & Hydration
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Dr. Christina Carlyle is a Doctor of Functional Medicine, FDN-P, Nutritionist, & Trainer who transformed her body and health – getting off 7 medications and losing 40 pounds for good. Now, she helps other women get happy, healthy, and fit – quickly & naturally – without any BS
I’ve been using pink salt, but just learned it has fluoride and aluminum in it. Fluoride is toxic and I’ve been trying to get it out of my water, Florida just banned it in the water supply and I hope other states will too and aluminum (along with other metals) causes Alzheimers, early dementia and autism spectrum disorders. A doc told me to use pink salt because of the minerals, but I don’t want fluoride and aluminum in my diet. What’s the best alternative?
I shared the best alternatives in the post…
what is the color of baja gold sea salt? should it be gray like celtic salt or a gold color giving honor to the name it was give …I have only found it white dont undersatnd why would it be a white color when sellers advertised these when article states the golden color and gold is more like yellowish
Great question, Melida! ‘Baja Gold’ usually looks more off white to beige or light gray, not a bright yellow gold. The ‘gold’ name is more about the mineral profile and where it’s harvested than it being literally yellow. If it’s pure bright white, it may be a more processed version or possibly not the same product sellers are showing in filtered photos. Always check the source, the ingredient list (should just be sea salt), and whether it’s unrefined or sun dried.
A fellow weight watcher said her doc told her that salt is salt is salt and it doesn’t matter what kind you use. I’ve seen some studies and I disagree. Thanks for this article. I will look for the Baja Gold. Been using Pink Himalayan. My pink Himalayan does cake a bit but if I shake the bottle i put it in, it pours just fine. Using an emptied herb bottle from Simply Organic that is glass and has a plastic top that I can close which does not rust like the tin tops can. I clicked the healthy salt brands I recommend button in the article and Amazon only as a source, came up. Sorry Amazon is promoted by your site.
Hi! A few things… most doctors get little to no training on real nutrition – not all salt is created equally. For example, pure white table salt is processed to remove minerals – so it’s smart that you disagree and question that advice. Pink Himalayan is often ‘counterfeited’ and dyed pink so make sure you’re using a quality brand. To be clear I’m not promoting Amazon. I’m sharing the best, quality salts available and use those that are reputable and quality listed on Amazon for convenience. If you don’t want to shop on Amazon, that’s ok but the shipping fees elsewhere are often as high as the price of the salt itself and I don’t recommend things that cause unnecessary expenses to my community.
What about Dead Sea salt with and without mud?
The salts I recommend are the ones that are best for ingestion. When I hear dead sea salt I think body scrubs and that’s not what this article is about. If you’re using it on the skin, just make sure it’s a reputable source. For internal mineral support, I stick with food grade salts intended for eating that I shared above.
I only use salt on bitter greens and Pecorino Romano cheese.
I wonder what the salt is used for the cheese.
I appreciate your knowledge and advice.
Not sure… but I always recommend at least 2 dashes of salt on every meal at a minimum to get the minerals you need consistently throughout the day.
I’m sure you know this, but please tell your audience that iodine, in trace amounts, is a necessary dietary component. If you never use iodized salt (table salt) then you must make sure you’re getting enough iodine. Otherwise goiters and babies born with a disability specific to iodine deficiency.
Thank you, and yes, iodine is essential. Iodized table salt isn’t the only way to get it though… Iodine can come from seafood, seaweed, eggs, dairy, and targeted supplementation when needed. My recommendation is to avoid relying on highly processed table salt as the primary mineral source and to choose cleaner salts in additional to healthy whole foods. My suggestions gives you more nutrients and benefits.