Celtic Sea Salt Is Trending—4 Surprising Benefits for Weight Loss, Energy and More
Bonus: Get an energy-boosting electrolyte drink recipe made with sea salt
It’s easy to think salt is just salt. But there is a wide world of salts out there to use for cooking and to consider for health. There’s iodized salt, pink Himalayan salt and garlic salt, just to name a few. One type gaining attention lately is Celtic sea salt. Keep reading to discover the benefits, plus how to use it (or when to avoid it) in your diet.
What is Celtic sea salt?
Regular table salt is considered a processed (or manufactured) food that contains just sodium. (Though it’s often fortified with iodine.) This type of salt is commonly used for baking and seen on tabletops in saltshakers.
Celtic salt, however, is a bit more dynamic. It’s harvested naturally by evaporating sea water so it retains trace minerals, says Columbia-University trained Katherine Brooking, RD, founder of Nutrition News Update. It’s a difference you can see and taste. “These minerals add flavor and color. And Celtic sea salt crystals are larger and less dense than refined table salt.”
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4 Celtic sea salt benefits
The perks of adding this flavorful salt to your diet:
It boosts your mineral intake
What minerals are in Celtic sea salt? It contains ocean minerals, most notably small but important amounts of magnesium, potassium and calcium. “Celtic sea salt isn’t just ‘better salt,’ it’s a natural source of over 80 trace minerals that help support hydration, energy and adrenal health,” says Jennifer Woodward, a functional diagnostic nutrition practitioner and author of Easy Perimenopause.
“Celtic sea salt isn’t just ‘better salt,’ it’s a natural source of over 80 trace minerals.” –Jennifer Woodward, FDNP
It fights cravings
Woodward often asks new clients about their food cravings because the question can indicate hidden nutrient deficiencies. She finds, “nine times out of 10, women will report cravings for salty foods.” (Pass the tortilla chips, please!) She explains, “This is why your body has cravings. It is asking for minerals. Give it what it actually needs.” By doing so, most food cravings cease on the spot, which can make it easier to lose weight.
It supports hydration
“Midlife women are often running on empty, especially when it comes to minerals like sodium,” says Woodward. “Chronic stress depletes salt fast, which can lead to fatigue, headaches and feeling constantly dehydrated. These can be common symptoms in midlife, and most women don’t realize that dehydration is making their perimenopausal symptoms worse.” Adding a pinch of Celtic sea salt to a glass of water can help boost your sodium intake in a healthy way.
In fact, research shows minerals actually help water get absorbed more effectively into the cells of the body so that you feel more hydrated. Without minerals, plain water can just get urinated out of the system quickly without fully replenishing lost fluids.
It revs your energy
As mentioned, salt can be energizing. Woodward says, “Here’s a fun tip: If you’re lagging midmorning or midafternoon, try putting a pinch of salt under your tongue. The minerals and electrolytes should immediately perk you up.”
How much salt do we really need?
We often hear both good and bad things about salt intake. So let’s explore both sides of this salt-consumption conundrum.
“Most Americans over-consume sodium,” says Brooking. And it’s often unknowingly. How? “Sodium is a key ingredient in many processed foods, and you could be eating more than you need just by having one or two frozen meals or other packaged foods.”
But if you’re eating a healthy, whole-food diet that is low in processed foods, you may actually need more salt in your life. “Most women over 40 benefit from a little extra salt, especially if they’re stressed, dragging or craving sugar,” Woodward says.
The general nutrition guidelines suggest keeping sodium under 2,300 mg per day, which is about 1 tsp. And the CDC finds that typical Americans consume closer to 3,400 mg of salt daily.
Who should avoid Celtic sea salt?
“People with high blood pressure, kidney disease or heart disease should not consume excess sodium from any source since it can worsen these conditions,” cautions Brooking. People who have been prescribed a low-sodium diet by a doctor should also steer clear. And women who have thyroid issues may want to stick to iodized table salt. (Read how iodine deficiency is on the rise in women.) As always, talk to your doctor before changing your diet.
How to add Celtic sea salt to your diet
Brooking suggests using sea salt to season whole foods, for example, as a finishing salt on steamed vegetables, salads, fish or lean proteins. She says, “It enhances flavor without using heavy sauces.” She also suggests replacing refined table salt with Celtic sea salt in daily cooking for recipes like soups and casseroles, using a 1:1 replacement.
For beverages, you can add a pinch of sea salt to water for an electrolyte drink. And Woodward says, “I add ¼ tsp. to my morning coffee or tea. It smooths the flavor and sneaks in minerals.”
One expert-approved brand to try: Selina Naturally’s Light Grey Celtic Sea Salt.
DIY sea salt energy drink
Feeling tired and sluggish? Woodward recommends this drink to restore your electrolyte balance and offer endocrine support. She calls it her “adrenal cocktail.” Combine the following ingredients in a glass, stir and enjoy.
- 4 oz fresh-squeezed orange juice (for whole food vitamin C and potassium)
- 4 oz filtered water (to dilute and support hydration)
- ¼ tsp Celtic sea salt (for trace minerals)
- ¼ tsp cream of tartar (for potassium)
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