Is himalayan salt good for you?

Himalayan pink salt has become the darling of the wellness world, showing up in everything from spice racks to spa rooms. With its rosy hue, claims of purity, and alleged health benefits, it’s easy to see why people reach for this mineral-rich alternative to table salt. But is Himalayan salt actually good for you—or just good marketing?

Let’s dig into the origins, makeup, and health claims behind this blushing beauty of the salt world—and see how it stacks up next to our very own hand-harvested flake salt from Salt City.

What Is Himalayan Salt?

Himalayan salt is a type of rock salt mined from the Khewra Salt Mine in Pakistan, located at the foothills of the Himalayas. It's believed to be over 250 million years old, formed by ancient seabeds that dried up and were buried by lava, snow, and ice over time. This unique formation process gives it its signature pink tint, thanks to trace minerals like iron oxide (aka rust).

Himalayan salt is typically sold in large crystals or ground into fine granules and is often promoted as being purer than other salts because it's mined by hand and minimally processed.

What Minerals Are in Himalayan Salt?

In addition to sodium chloride (which makes up about 85% of Himalayan salt), it contains up to 84 trace minerals. These may include:

• Potassium

• Calcium

• Magnesium

• Iron

• Zinc

These minerals are what give Himalayan salt its pink color and slightly earthier flavor. But here's the thing: these trace minerals exist in very small amounts. So while they do contribute to the salt's unique taste and aesthetic, they don’t provide a significant nutritional advantage when consumed in typical amounts.

Health Claims: Fact or Fiction?

Himalayan salt is often marketed as a “healthier” salt, but let’s separate the science from the spin. Here’s a look at some common claims:

Claim: It balances your body's pH. 

There’s no solid scientific evidence that salt—Himalayan or otherwise—can significantly affect your body's pH. Our kidneys and lungs handle that regulation.

Claim: It improves hydration. 

Electrolytes like sodium and potassium do play a role in hydration, but regular salt does the job just fine. Adding a pinch of Himalayan salt to water may support electrolyte balance, but it’s not a magic fix.

Claim: It detoxifies the body.

There’s no proof that Himalayan salt detoxifies anything. Your liver and kidneys already do an excellent job of that.

Claim: It’s lower in sodium.

Technically true—Himalayan salt has slightly less sodium by volume due to its larger crystal size. But if you use the same weight of Himalayan vs. table salt, the sodium content is nearly identical.

In short? While the marketing around Himalayan salt is compelling, its health benefits are marginal at best compared to any other quality salt—especially if you're using it sparingly, as you should.

How Does It Compare to Syracuse Salt Co.’s Flake Salt?

While Himalayan salt is mined from ancient deposits, our Local Flake Salt is hand-harvested from a 300-foot-deep well beneath the city of Syracuse—once dubbed Salt City for its pivotal role in the American salt industry. Our process is transparent, sustainable, and completely local.

Flake salt also has a lighter, more delicate texture, meaning you can use less while still getting a strong pop of flavor. It’s ideal for finishing dishes and adds a lovely crunch that pink salt crystals simply can’t replicate.

So while Himalayan salt may be a travel influencer, Syracuse flake salt is the hometown hero.

A Balanced Take on Sodium

No matter what kind of salt you use, moderation is key. The American Heart Association recommends no more than 2,300 mg of sodium per day (that’s about one teaspoon). Most of our sodium intake comes not from the salt shaker, but from processed foods—so using quality finishing salts in home cooking is a more mindful way to season.

If you love the look and subtle flavor of Himalayan salt, it’s a fine option. But don’t feel pressured by the hype. A well-sourced, minimally processed salt like Syracuse Salt Co.'s flake salt is just as worthy—if not more.

One Last Sprinkle

Is Himalayan salt good for you? Sure—it’s a beautiful, flavorful salt with a fun backstory and a cult following. But when it comes to actual health benefits, it’s not significantly better than other high-quality salts.

Instead of chasing wellness trends, focus on cooking with intention, flavor, and care. And if you’re looking for a salt that brings both craftsmanship and character to the table, our Local Flake Salt is ready when you are.

Looking to explore more salt myths, facts, and flavors? Head over to The Daily Pinch for more salty storytelling.