Of all the things you might consider tipping into a glass of water, sea salt probably isn’t the first. Unlike electrolytes, colostrum powders or collagen shots, salt feels almost too ordinary to spark wellness chatter. And yet, TikTok insists we’re overlooking something.
Videos praising the powers of adding Celtic or Himalayan salt to water, whether stirred in or taken under the tongue are racking up views by the hundreds of thousands. To separate science from social hype, we turned to nutritionist and functional medicine practitioner, Farzanah Nasser and nutritionist and hormonal health expert, Hannah Alderson.
“Celtic salt is an unrefined sea salt from the coastal regions of France,” Nasser explains. “After seawater has evaporated from clay ponds, it is gathered with wooden rakes. Celtic salt’s light grey colour comes from the minerals in the salt and the clay.”
Is sea salt the same as table salt?
No, these two are more like cousins than siblings. “Sea salt differs due to its mineral profile, origin, appearance and sodium content,” says Nasser. “
Most of the videos that claim you can benefit from improved digestion and glowier skin as a result of ingesting sea salt point to the 80 trace minerals it contains. Trace minerals help with bodily processes such as immune and nervous system function, metabolism and bone health and include zinc, potassium, selenium, iodine, copper and manganese.
“Sea salt does contain trace minerals, but their quantities are very small,” Nasser says. To reap the benefits of the salt, she recommends following Dr Zach Bush’s approach and rehydrating with a glass of water with a little sea salt, like Celtic salt and a squeeze of lemon for potassium and vitamin C. “It’s a better and much more balanced way to rehydrate.”
Could sea salt replace an electrolyte supplement?
No. “Electrolyte supplements provide a balanced mix of sodium, potassium, magnesium, chloride and calcium,” Nasser says. Sea salt only meaningfully contributes sodium, leaving the rest of the hydration equation incomplete.
Is there anyone who should avoid taking sea salt?
Plenty of people, according to Alderson. “Excessive salt intake can raise blood pressure and strain the heart and kidneys,” she says. Because most of us already get enough sodium from everyday meals, adding more to your water can tip you past recommended limits. Anyone with hypertension, kidney disease, heart failure, or those on a sodium-restricted diet should avoid it unless specifically cleared by their doctor.
For healthy individuals, a tiny pinch of salt in water won’t do much harm but it won’t outperform smart hydration habits either. Alderson’s advice: “Prioritise proper rehydration strategies like water, electrolyte solutions and mineral-rich foods”.
As for the viral claims, she says the benefits remain “possible, but unproven,” and the risk of creeping into excessive salt territory is very real.
