The Shocking Truth About Himalayan Pink Salt vs Sea Salt

Don Colbert, MD September 20, 2018

Written by Don Colbert, MD, board-certified in family practice and in anti-aging and integrative medicine for more than 25 years
Last reviewed and updated: October 17, 2026

Salt is a necessary food your body needs to function properly.

However, the type of salt you use matters. And there’s often a lot of confusion when it comes to the healthiest sea salt, especially in regards to Himalayan pink salt vs sea salt. If you’ve been using Himalayan pink salt regularly or thinking that all sea salts are created equal, the facts below will probably surprise you.

Sea Salt: Good Source of Electrolytes and Trace Minerals

First, what is sea salt exactly?

Sea salt is made from evaporated water taken from oceans and saltwater lakes (versus table salt, which is mined from salt deposits underground). Sea salt production dates back to prehistoric times, and humans have used it in many ways over the years for cooking, seasoning, and even in non-food products like cosmetics.

Some of the top sea salt benefits include:

Rich in minerals: Compared with normal salt, sea salt has bigger crystals and, if it’s a high-quality sea salt, can contain as many as 60 trace minerals or more (in very small amounts). In our overly-processed world today, it’s harder to get these essential minerals from our soil and foods, so a good sea salt can provide your body with more.
Great source of electrolytes: Since sea salt is minimally processed, it’s not only a good source of the electrolyte sodium but can also contain potassium, magnesium, and calcium.
Supports crucial body functions: The electrolytes and other minerals in sea salt are essential for regulating vital bodily functions, such as keeping your heartbeat and muscle contractions healthy.
Fights keto flu: Sea salt is highly recommended daily on the Keto Zone Diet, as it helps prevent symptoms of dehydration and keeps you feeling great as you enter the Keto Zone.

Celtic and Real Brand sea salt are some of the best sea salt brand choices.

Now, let’s address Himalayan pink salt vs sea salt.

Himalayan pink salt is technically a rock salt, mined in Pakistan from ancient sea beds, so it is often grouped with sea salts. But there are reasons it should give you pause. Here’s why.

Himalayan Pink Salt: Pretty Color, Risky Ingredients

Himalayan pink salts have a gorgeous pink color that many love. Unfortunately, many Himalayan salt products are contaminated with heavy metals, especially lead.

A chemical analysis done by SPEX CertiPrep in 2012 that looked at 12 different sea salts found this: The darker or more colorful salts (like Himalayan pink salt) had the highest amount of essential minerals, but also the highest amounts of heavy metals [1].

Of course, if you only consume a tiny amount of Himalayan pink salt, your exposure will be low. But since there are other sea salt alternatives, why not stick with those and avoid the risk altogether?

Ultimately, it’s probably best to skip Himalayan pink salt altogether or at least make sure you’re buying from a trusted brand.

One more thing to know about any salt that comes from the ocean: researchers testing commercial salts from many countries have found tiny plastic particles in a large share of sea salt brands, because seawater itself is contaminated [2]. The amounts are small, but it is another reason to choose a carefully sourced brand.

Watch: Salt, Sodium and Your Blood Pressure

In this episode, Mary and I explain why too much salt raises blood pressure, why some people are more salt-sensitive than others, and how to check your blood pressure correctly at home.

But What About Iodine in Salt?

The only thing you’re missing when you use sea salt over regular table salt is iodine. Table salt is supplemented with iodine, while sea salt is not.

Iodine is certainly crucial for your health, and iodized salt is one way to get it. Most adults need about 150 micrograms of iodine a day [3]. However, eating whole food sources of iodine is preferable. Good sources include:

Plus, iodized salt is more processed and does not include the additional trace minerals that sea salt provides.

So overall, the difference between Himalayan pink salt vs sea salt is that Himalayan pink salt comes with the additional risks of heavy metal exposure. Although it can be a good source of trace minerals like all sea salts, you’re probably better off getting your electrolytes and trace minerals from regular sea salt.

Frequently Asked Questions

Is Himalayan pink salt healthier than sea salt?

Not necessarily. Himalayan pink salt contains small amounts of trace minerals, but so does a good unrefined sea salt. Independent testing has found that darker, more colorful gourmet salts, including pink salt, tend to carry higher levels of heavy metals, so I prefer a trusted, minimally processed sea salt for everyday use.

Does Himalayan pink salt contain lead?

Some samples do. A laboratory analysis of gourmet salts by SPEX CertiPrep found that the most colorful salts had the highest mineral content and also the highest levels of heavy metals such as lead. The amounts vary by brand and batch, which is why it matters where your salt comes from.

Is sea salt iodized?

Most sea salt is not iodized, while regular table salt usually is. If you use sea salt, get iodine from foods such as fish, seaweed, eggs, and dairy. Most adults need about 150 micrograms of iodine a day.

How much salt should I have per day?

The Dietary Guidelines for Americans recommend less than 2,300 milligrams of sodium a day for most adults, which is about 1 teaspoon of salt. People on a low-carb or keto diet often need a bit more sodium because they lose more through the kidneys, so talk with your doctor if you have high blood pressure or kidney disease.

Does sea salt contain microplastics?

Studies of commercial salts from many countries have found tiny plastic particles in a large share of sea salt brands, because ocean water itself is contaminated. The amounts are small, but it is one more reason to choose a carefully sourced brand and to keep your overall salt intake moderate.

References

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This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

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Don Colbert, MD

Don Colbert, MD, has been board-certified in family practice and in anti-aging and integrative medicine for more than 25 years. He is the medical director of the Divine Health Wellness Center, where he has treated more than 50,000 patients, and a New York Times bestselling author of books including The Seven Pillars of Health, What Would Jesus Eat?, Deadly Emotions and Keto Zone Diet, with more than ten million books sold. He hosts Dr. Colbert's Broadcast with his wife Mary and son Kyle, where faith meets functional medicine. He and Mary live in Orlando, Florida and Dallas, Texas.

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