Sea Salt vs. Table Salt: Which Should You Choose?
Summary
Not all salts are created equal. Table salt contains only two minerals, while sea salt provides up to 84 or more trace minerals that support a wide range of bodily functions. Dr. Berg recommends switching to sea salt — particularly Himalayan sea salt — for broader nutritional benefits.
Key Takeaways
- Table salt contains only two minerals: sodium and chloride
- Sea salt contains at least 84 trace minerals, including selenium, iodine, boron, and magnesium
- High blood pressure may be associated with table salt consumption, but not with sea salt
- Sea salt’s trace minerals support nerve conduction, muscle contraction, and protein synthesis
- Sea salt can help balance pH levels, has antibacterial properties, and helps with mucus regulation
- Sea salt is especially helpful for reducing muscle cramps during the transition to a ketogenic diet
- Between Celtic sea salt and Himalayan sea salt, Himalayan is preferred for additional bone and immune system benefits
- Table salt is processed at 1,200°F and requires chemical additives such as anti-caking agents
Details
Mineral Content
Table salt is stripped down to just sodium chloride through heavy industrial processing. Sea salt, by contrast, retains approximately 85% sodium chloride and 15% trace minerals. These trace minerals — including selenium, iodine, boron, and magnesium — play important roles in:
- Nerve signal conduction
- Muscle contraction
- Building and maintaining proteins
While trace minerals from salt are not absorbed as efficiently as those from plant-based sources, sea salt still provides meaningful amounts.
Blood Pressure Considerations
Dr. Berg distinguishes between the two salts when it comes to blood pressure, noting that table salt is linked to high blood pressure while sea salt is not. This difference is likely attributable to the broader mineral profile in sea salt, which supports better electrolyte balance.
Additional Health Benefits
Sea salt is noted to offer several functional benefits beyond basic mineral content:
- pH support — helps the body maintain proper acid-base balance
- Antibacterial properties
- Mucus regulation
- Muscle cramp relief — particularly relevant for people transitioning into ketosis on a ketogenic diet, where electrolyte loss is common
Celtic Sea Salt vs. Himalayan Sea Salt
Both are considered good alternatives to table salt and are described as “very similar.” However, Himalayan sea salt is the preferred choice due to additional benefits for:
- Bone health
- Immune system support
Why to Avoid Table Salt
Table salt undergoes extreme heat processing at 1,200°F, which destroys its natural mineral content and requires the addition of anti-caking agents and other additives. Dr. Berg states he does not personally consume table salt.
Practical Recommendation
Simply add sea salt — ideally Himalayan — directly to your food as a straightforward replacement for table salt.