Does Celtic Salt Have Benefits?
Jake Newby
| 4 min read
Himalayan pink salt has seen a spike in popularity in the last few years as a trendy artisanal alternative to traditional table salt. Now it may be Celtic salt’s turn to have a moment.
Celtic salt and its purported benefits have trended on TikTok in the past year. One user with a massive following touted the Celtic Sea Salt brand of Celtic salt’s “healing and hydrating” benefits, saying it has anti-inflammatory properties and promotes good sleep, among other claims. Let’s investigate those claims and learn about Celtic salt benefits, if there are any.
What is Celtic salt?
Hand-harvested from the coasts of France, Portugal, Hawaii, Spain and other coastal regions, Celtic salt is unrefined and consists of larger grains than the salt you probably have in your kitchen right now. Its gray hue comes from the trace minerals of magnesium, potassium, calcium and iron it contains. Like other types of salt, it's mostly sodium chloride.
How does Celtic salt compare to other types of salt?
The trace levels of minerals in Celtic salt are mostly negligible for health purposes. There isn’t much research to support Celtic salt benefiting a person’s diet, though it does contain less sodium than traditional table salts.
A quarter teaspoon (1.5 grams) of Celtic salts contains 500 milligrams (mg) of sodium, which is 21% of a person’s daily value. By comparison, regular table salt contains just under 600 mg per quarter teaspoon, accounting for 25% of our daily value.
At the end of the day, that’s not a big enough difference to make you consider upping your sodium levels, even slightly. On average, Americans consume too much sodium. The Food and Drug Administration (FDA) states Americans eat an average of 3,400 mg of sodium per day, which exceeds the Dietary Guidelines for Americans’ recommendation of no more than 2,300 mg per of sodium per day.
Switching from table salt to Celtic salt isn’t going to give you much of a dietary advantage. According to the American Heart Association, both sea salt and table salt contain approximately 40% sodium.
What are the benefits of Celtic salt?
Some users on TikTok – like the one mentioned above – say putting a pinch of Celtic salt under your tongue before drinking water hydrates you better than drinking water by itself, because of magnesium’s hydrating properties. Adding no more than a quarter teaspoon of salt to water can help replenish lost electrolytes, but there is little to no evidence to support Celtic salt boosting hydration in a meaningful way.
There is also no medical evidence to support Celtic salt positively impacting sleep quality. While higher levels of magnesium in the body may help regulate the neurotransmitters related to sleep, according to the Cleveland Clinic, a recommended serving size of Celtic salt contains only 5 mg of magnesium, substantially less than magnesium-rich foods like legumes, leafy green vegetables and fortified breakfast cereals. In short, a serving of Celtic salt isn’t going to help you sleep like a baby tonight.
Some older studies suggest adding sea salt to bath water can improve dry skin and conditions like psoriasis, but more research is needed on the topic.
What are the negatives of Celtic salt?
Eating sodium in excess can contribute to high blood pressure, which increases the risk for heart disease and stroke. But usually, overly salted, overly processed meals served at restaurants or prepackaged at grocery stores are at the root of these health issues.
If you like the texture, flavor profile and larger crystal sizes of Celtic salt, use it in moderation while cooking or baking or as a finishing salt. The large grains may need to be grinded based on preference. Just know that Celtic salt doesn’t have any tangible consumption benefits compared to other sea salts and the table salts you find at the grocery store.
If it’s a nutrient boost you’re after, you can find much better sources than Celtic salt. Focus on eating more fruits, veggies, seeds, beans, nuts and whole grains.
Photo credit: Getty Images
Continue reading:
