DEHAY: Everything You Need to Know About Salt

By Savanna DeHay

Salt is a vital component of our diet. Composed of sodium (Na) and chloride (Cl), salt maintains and balances many essential bodily processes including:

• Regulating blood pressure
• Supporting muscle contractions
• Facilitating nerve function

Of course, it also makes food taste a lot better! Many of the perceived harms of salt canbe attributed to excessive carbohydrate consumption. By understanding the benefits of salt and our individual needs, we can stop fearing and start embracing this essential mineral!

The Role of Salt in Maintaining Vital Functions

Salt is primarily composed of sodium with trace amounts of chloride. These electrolytes play a crucial role in helping us maintain homeostasis, allowing the body to regulate internal balance despite changes in external conditions. According to Dr. Eric Berg, sodium “helps regulate fluid balance, transmits nerve impulses, and plays a key role in muscle contractions, including the beating of our hearts,” (Berg). It also supports a healthy blood pressure and, believe it or not, hydration! Sodium allows our cells to absorb water, maintaining proper hydration. Without sufficient sodium, the body is unable to effectively absorb fluids, which leads to excessive urine production and potential dehydration.

The Dash Sodium Study is often cited in discussions about sodium and blood pressure. However, it is a common misconception that reducing sodium alone lowers blood pressure. In reality, participants in this study reduced both sodium and sugar consumption, which likely contributed to the observed blood pressure reduction. A 2004 NIH study  noted that the minimal impact of sodium on blood pressure “does not warrant a general recommendation to reduce sodium intake,” (Gradual). Similar findings have been reported in studies on heart disease, kidney disease, and diabetes.

Despite the body’s need for sodium, many government-funded organizations, such as the CDC (Centers for Disease Control), AMA (American Medical Association), WHO (World Health Organization), etc., continue to tell us that salt is bad (Kiltz). However, this narrative is not supported by the scientific consensus. Mainstream medical advice typically recommends limiting sodium intake to 1.5 grams (only ¾ teaspoon salt!) to 5 grams daily. This recommendation includes the sodium naturally present in foods, not just added salt.

Professor Salim Yusef, heart health expert and former president of the World Heart Federation, stated, “It is futile to target such low [salt] intakes and, moreover, it may well be harmful. Studies show that below about three [grams] of sodium per day there is increased mortality, heart attack and heart failure,” (Johnston and Lerche).

Research has linked severely restricting salt intake to several health problems including:

• Heart disease
• Heart failure
• Insulin Resistance
• High LDL cholesterol and triglycerides

How Much Salt is Too Much?

Now, this doesn’t mean we should start dumping massive amounts of salt on our food without restraint. Excess sodium is typically eliminated through urine. However, too much sodium can disrupt electrolyte balance, particularly the sodium to potassium ratio. A high sodium to potassium ratio can lead to muscle cramping, fatigue, nausea, high blood pressure, impaired kidney function, and cardiovascular issues.

For those following the Standard American Diet (SAD), with high carbohydrate intake (about 250 grams), maintaining a 1:4 sodium to potassium ratio is crucial for electrolyte balance. However, for individuals following a ketogenic or zero-carb diet, (less than 50 grams of carbohydrates), a 1:1 or even 2:1 sodium to potassium ratio is sufficient. This is because carbohydrates cause water retention. Carbohydrates that are not used for energy are stored as glycogen; and each molecule of glycogen stores 3 – 4 grams of water (Stelter). When transitioning to a low-carb diet, individuals may experience rapid weight loss, often exceeding10 or more pounds of water weight. It’s essential to note that those on a low-carb diet typically require more sodium, ranging from 3000 to 7000 mg per day – increasing in hot or active conditions. The fewer carbs we consume, the more sodium we need!

The Best Types of Salt

Table salt is not a healthy choice due to its heavy processing and lack of naturally occurring minerals. Other salts, such as Himalayan pink salt or sea salt, contain essential minerals like potassium, magnesium, and calcium, which are crucial for maintaining electrolyte balance. Consuming table salt, on the other hand, can disrupt electrolyte balance and lead to sodium-related issues.

To find a good salt option, look for natural varieties such as sea salt, pink Himalayan salt, or Kosher salt. These types of salt often contain trace minerals that support electrolyte balance. Be sure to choose salts with low levels of heavy metals, as some can be harmful in high amounts. Reputable salt brands will provide clear information about their heavy metal content. If not, you can always request their heavy metal testing results. For more information on heavy metal toxicity, HERE is an informative article from Cleveland Clinic.

*Note: Different types and brands of salt contain varying levels of sodium for the same volume.

Are You Ready to Make Your Move?

Sodium is irrefutably an essential nutrient for many vital bodily functions. No longer a guilty pleasure, we can proudly declare salt is healthy! Remember, it is not the amount of sodium that causes harm, but the type and ratio to other electrolytes.  With a newfound appreciation for salt’s importance, you can confidently ask at the dinner table, “Please pass the salt.”

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Sources

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• Carlyle, Christina. The Healthiest Salt: Which One Should You Be Using? Christina Carlyle, 15 May 2025, https://www.christinacarlyle.com/healthiest-salt/. Accessed 23 July 2025.
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About Savanna DeHay

Savanna DeHay graduated from North Idaho College in 2022, and currently lives in North Idaho. She writes about health, current events, and other important issues.

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