Natural Sea Salt: Uses, Benefits, and Downsides

What Is Natural Sea Salt?

Sea salt, as its name suggests, is made from seawater through evaporation, and these minerals contribute to the salt’s unique colour and flavour. It undergoes minimal processing compared to highly refined table salt, which allows it to retain trace minerals such as potassium, iron, and calcium [1]. However, these minerals exist in very small amounts, so whole foods remain better sources.

Natural sea salt may also contain trace amounts of microplastic particles originating from seawater pollution [2]. While these microparticles come from degraded plastic debris, their exact health and environmental impacts are still being studied.

Sea salt primarily consists of sodium chloride, a vital compound that regulates fluid balance and blood pressure. Due to its larger, coarser granules, a teaspoon of sea salt may contain less sodium by volume (2,000 mg) than table salt (2,300 mg), but this is simply due to packing density , but this is simply due to packing density [1]. This difference is negligible when measuring by weight. Many believe sea salt is healthier, yet excessive sodium intake, regardless of the type, can contribute to high blood pressure and heart disease. In cooking, people often use more sea salt to achieve the same flavour, potentially negating any small volume difference.

Is Sea Salt Healthier Than Table Salt?

Sea salt is not inherently “healthier” than regular table salt. Both primarily consist of sodium chloride, which the body needs for:

• Regulating fluid balance
• Nerve function
• Muscle contraction

While natural sea salt contains trace minerals like magnesium, calcium, and potassium, these minerals exist in very small quantities that do not significantly contribute to your daily nutritional intake [1]. The primary health consideration for both is the total amount of sodium consumed.

Does Sea Salt Affect High Blood Pressure?

Not necessarily. Sea salt has about the same sodium content as regular salt by weight, even though the crystals are larger and may be less dense per teaspoon [1]. It is important to remember that:

• Sodium, regardless of the source (sea salt or table salt), can raise blood pressure when consumed in excess.
• Sea salt is not a “low-sodium” product unless specially labelled as such.

Health tip: If you have high blood pressure, focus on reducing total sodium intake as recommended by your physician or a certified nutritionist, not just switching to sea salt.

How Much Potassium Is in Sea Salt?

Some sea salts may contain potassium, but the amount is highly variable depending on the source and processing. It is essential to understand that:

• The amount of potassium in sea salt is generally very small and not a reliable source for your daily needs.
• Whole foods like bananas, spinach, sweet potatoes, and legumes are much better and more reliable sources of potassium.
• Potassium helps counterbalance sodium’s effect on blood pressure, but sea salt does not supply enough to make a meaningful difference in this regard.

Potential Uses and Benefits of Sea Salt (Primarily Topical)

They are made by evaporating and filtering salty water from lakes and oceans, but unlike most table salt, they are typically not iodised [1].

1. Supports Skin Health

Dead Sea salt is known for its skin-rejuvenating and moisturising effects, primarily when used topically.

• Bathing in certain sea salt solutions can reduce roughness and inflammation, particularly in people with dry or irritated skin [3].
• It acts as a gentle natural exfoliant, benefiting conditions like acne, psoriasis, and eczema when used in a controlled skincare routine [4].
• Combined with moisturising agents like honey and almond oil, it can nourish and improve skin texture.

2. Aids in Oral Hygiene

Gargling with tepid sea salt water regularly may help temporarily relieve symptoms associated with mouth sores, bleeding gums, ulcers, and sore throats [5].

• Some sea salts contain trace amounts of fluoride, which has been studied for its role in protecting teeth from acid damage and preventing cavities [6]. However, commercially available fluoridated toothpaste and water are the primary recommended sources of fluoride for dental health.

3. May Offer Rheumatoid Arthritis Relief

Rheumatoid arthritis patients have reported relief from their symptoms after using Dead Sea salts in baths. One study found that baths containing these salts improved the health of participants compared to baths containing regular sodium chloride, which had no effect [7]. It is crucial to note that this is a complementary approach and should not replace standard medical treatment for arthritis.

Sea Salt and Your Diet: Misconceptions vs. Facts

The benefits of ingesting trace minerals from sea salt are often overstated. While sea salt is essential for flavour, its impact on overall health comes down to sodium moderation.

• Immune System: The claim that sea salt’s alkalizing properties or trace minerals like iron and zinc significantly boost the immune system is not widely supported by robust clinical evidence for a healthy population consuming normal amounts of salt [8]. A balanced diet is the cornerstone of a strong immune system.
• Heart Function: Sea salt, rich in sodium, is essential for proper heartbeat and cardiovascular health when consumed within recommended limits [1]. Excess salt intake, whether sea salt or table salt, is a risk factor for increased blood pressure and heart disease [9]. There is no evidence to suggest that the trace minerals in sea salt offer superior heart health benefits.
• Digestive Health: Sea salt can stimulate taste buds, which in turn releases salivary amylase. While sodium chloride is involved in the production of hydrochloric acid (stomach acid), consuming sea salt does not treat or prevent hydrochloric acid deficiency (hypochlorhydria) [1]. Digestive health is best supported by a high-fibre diet and adequate hydration.

Additional Effects of Sea Salt (Topical Use)

Sea salt, when used topically (e.g., in baths or scrubs), can be more beneficial to the skin than regular tap water.

• As a natural cleansing agent, mineral-rich seawater helps detoxify the skin and remove impurities, leaving it feeling refreshed and revitalised [4].
• Sea salt can be used as an exfoliating agent to remove dead skin cells and promote a brighter complexion [4].
• Sea salt may help clear acne due to its mineral content, which can reduce bacteria and excess oil when used appropriately [4].

Expert Quote

“Sea salt’s packed with good minerals that can help your skin, digestion, and keep your body balanced, just remember to use it in moderation for the best benefits. The most critical health factor, however, is monitoring your total daily sodium intake, regardless of the type of salt you use.”

Dr. Kavya Rejikumar

How to Use Sea Salt?

Sea salt enhances the flavour of various dishes, often used as a finishing salt due to its texture. It can be sprinkled over roasted vegetables, grilled meats, seafood, and even chocolate-based desserts to add depth and texture. In baking, finely ground sea salt should be used as a substitute for table salt to maintain the correct sodium balance. Additionally, sea salt is popular for seasoning marinades, dressings, and soups. Beyond culinary use, it can be added to warm bathwater for a soothing soak, promoting relaxation. It can also be used as a natural exfoliant for soft and rejuvenated skin in skincare routines.

Frequently Asked Questions (FAQs)

Can I use sea salt every day?

Yes, in moderation. Excessive intake risks high blood pressure and other issues. Follow recommended sodium limits.

Is sea salt better than Himalayan salt?

Both salts contain trace minerals. Himalayan salt has slightly more due to its pink colour from iron content. Sea salt retains some natural minerals but varies based on the source. The choice depends on personal preference, as neither offers significant health advantages over the other.

What is the healthiest salt?

No single salt is the healthiest. Minimally processed options like Himalayan salt, sea salt, and Celtic salt retain trace minerals, but their mineral content is minimal and does not significantly impact health. The key is to limit overall sodium intake rather than focus on the type of salt.

What are the side effects of sea salt?

Excess sea salt consumption can cause high blood pressure, dehydration, and kidney strain. It may also contribute to water retention and bloating. Long-term excessive intake increases the risk of heart disease and stroke [9].

Is sea salt good for hair?

Yes, sea salt can benefit hair by adding volume, absorbing excess oil, and exfoliating the scalp. It is often used in sea salt sprays for beachy waves and texture. However, excessive use or using high concentrations may lead to dryness and scalp irritation.

How much salt is safe per day?

We must take no more than 2,300 mg of sodium per day (about 1 teaspoon of salt). Ideally, we should aim for 1,500 mg per day for better heart health [9]. High sodium intake increases the risk of hypertension and cardiovascular diseases.

Which salt is best for BP?

Low-sodium salts like potassium-enriched options are better, as potassium can help offset the effects of sodium [10]. Himalayan and sea salt still contain sodium, so overall salt reduction matters most.

References

[1] Dao, T. K., Nguyen, T. T., & Vu, N. T. (2025). A Review on the Role of Sea Salt in Food and its Applications for Human Health. Mini-Reviews in Organic Chemistry, 22(2), 214-225. https://www.benthamdirect.com/content/journals/mroc/10.2174/0118756298273343231128062213

[2] World Health Organization (WHO). (2019). Microplastics in drinking-water. World Health Organization. https://www.who.int/publications/i/item/9789241516198

[3] Nathoo, M., & Ball, L. (2020). Balneotherapy and dermatological conditions: A narrative review. Journal of Cosmetic Dermatology, 19(12), 3354–3360. https://doi.org/10.1111/jocd.13600

[4] Manoharan, P., & Kaliaperumal, K. (2022). Salt and skin. International Journal of Dermatology, 61(3), 291-298. https://onlinelibrary.wiley.com/doi/abs/10.1111/ijd.15588

[5] Vezeau, P. J. (2016). Topical hemostatic agents: What the oral and maxillofacial surgeon needs to know. Oral and Maxillofacial Surgery Clinics of North America, 28(4), 523–532. https://doi.org/10.1016/j.coms.2016.06.007

[6] Ferrara, E., Murmura, G., Santilli, M., & Sinjari, B. (2025). Efficacy and Safety of Dead Sea-Derived Components in Oral Health Applications: A Systematic Review. Traditional and Integrative Medicine. https://publish.kne-publishing.com/index.php/tim/article/view/19066

[7] Kim, M., Kim, M. H., Kim, J., Kang, K., Lee, J., Ghosh, M., & Son, Y. O. (2024). Comprehensive in vitro and in vivo investigations of the therapeutic potential of Jeju lava seawater salt in osteoarthritis. Applied Biological Chemistry, 67(1), 18. https://link.springer.com/article/10.1186/s13765-024-00874-x

[8] Maresz, K. (2021). Proper Nutrition is the Key to Overall Health and Enhanced Immunity. Nutrients, 13(2), 398. https://doi.org/10.3390/nu13020398

[9] American Heart Association (AHA). (2024). Sodium and Salt. Retrieved from [Insert current AHA link for Sodium and Salt/Dietary Recommendations here, e.g., https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt

[10] Aburto, N. J., Ziolkovska, A., Hooper, L., Elliott, P., Cappuccio, F. P., Meerpohl, J. J., & Campbell, N. R. (2014). Effect of lower sodium intake on health: systematic review and meta-analyses. BMJ, 348, g1689. https://doi.org/10.1136/bmj.g1689