Why Salt Is Essential for Health — And Why Quality Matters More Than Quantity
Debunking the salt and blood pressure myth, understanding why quality matters, and how to choose clean, mineral-rich salts free of toxins.
Debunking the salt and blood pressure myth, understanding why quality matters, and how to choose clean, mineral-rich salts free of toxins.
For decades, salt has been unfairly demonized. This narrative was built on outdated research and oversimplified public health campaigns. Millions of people were told to fear a nutrient that is not only safe for most individuals, but vital for life and health.
We've been told it's a primary cause of high blood pressure and heart disease, while “low-sodium” has become synonymous with “healthy.”
But the reality is far more complex.
In fact, research shows there has been a long-standing, systematic campaign against salt, sometimes referred to as a “war on salt.” (1)
This campaign was fueled by early, flawed studies that blamed salt alone for rising rates of hypertension and heart disease, while ignoring other lifestyle factors like sugar consumption, stress, and nutrient imbalances.
Debunking the Myth: Salt and High Blood Pressure
A landmark review published in the American Journal of Medicine highlights how this war on salt ignored key nuances (2), such as:
Only a subset of people are truly salt-sensitive (approximately 20–25%).
For most people with healthy kidneys, sodium is tightly regulated by the body and does not cause chronic high blood pressure. Your kidneys act like a thermostat for sodium levels. When you consume more salt, they simply excrete the excess through urine. When levels drop, they conserve sodium to keep the body in balance.
Excessively low sodium intake can actually increase the risk of insulin resistance, cardiovascular events, and overall mortality. (3,4)
Instead of vilifying salt, we need to focus on salt quality. The real problem isn’t the presence of salt in our diets—it’s the type of salt we consume and the ultra-processed foods that often accompany it.
Here’s the truth: Salt is essential to life. Your body can’t function without it.
The Dangers of Low Sodium Intake
If you’ve ever felt lightheaded when standing up, experienced muscle cramps during workouts, or had intense salt cravings, these may be early signs of sodium deficiency.
Excessively low sodium intake has been linked to numerous health concerns:
Increased insulin resistance (5)
Elevated LDL, triglycerides, and inflammatory markers (6)
Increased risk of cardiovascular issues (increased heart rate and arrhythmias) and events (7,8,9)
Fatigue, dizziness, and hormonal imbalance
Unsteadiness, falls, fractures (10)
Confusion
Sleep disorder (11)
Increased all-cause mortality (12,13)
What Really Causes High Blood Pressure
Salt often gets blamed unfairly, but for most people, it is not the root cause of hypertension. The real culprits are modern lifestyle and environmental factors that disrupt the body’s natural balance and cardiovascular health.
1. Ultra-Processed Foods
Diets high in refined carbohydrates, sugar, and seed oils create chronic inflammation and blood sugar spikes, which directly strain the cardiovascular system (14). These foods are also loaded with refined table salt, which lacks balancing minerals and worsens electrolyte imbalance.
2. Potassium Deficiency
Sodium and potassium are electrolyte partners that must stay in balance. When potassium intake is too low, the body struggles to regulate sodium properly, leading to fluid retention and increased blood pressure (15). Potassium-rich foods like avocado, leafy greens, and squash are essential for cardiovascular health.
3. Chronic Stress, Poor Sleep, and Sedentary Lifestyle
Stress triggers the fight-or-flight response, causing adrenaline and cortisol spikes that constrict blood vessels and raise heart rate. Poor sleep and lack of movement further disrupt this delicate system, driving up blood pressure over time (16).
4. Metabolic Dysfunction and Insulin Resistance
Metabolic syndrome, often fueled by excess sugar and refined carbs, damages blood vessels and disrupts insulin signaling. Over time, this creates systemic inflammation, weight gain, and worsening hypertension (17).
5. Environmental Toxins
Heavy metals, endocrine disruptors, and environmental toxins—including those found in contaminated salts, plastics, and industrial pollution—can impair kidney function, disrupt hormone balance, and inflame the vascular system.
Mercury, lead, and arsenic are particularly harmful, creating oxidative stress that raises cardiovascular risk (18).
This means we need to shift the focus from how much salt you eat to the overall quality of your diet and lifestyle.
The real problem isn’t how much salt you consume—it’s what kind.
Most commercial table salt is heavily refined, stripped of its natural trace minerals, and loaded with anti-caking chemicals and synthetic iodine. This type of salt contributes to inflammation, gut imbalance, and even acidic internal pH, creating a breeding ground for chronic disease.
In contrast, unrefined salt contains over 80 naturally occurring minerals that work synergistically to support hydration, nerve function, and detoxification (19).
Why Your Body Needs Salt
Salt isn’t just a seasoning—it’s a vital nutrient. It provides sodium and chloride, two essential electrolytes your body must have to function optimally. These minerals play critical roles in:
Maintaining hydration and fluid balance – Sodium helps regulate water inside and outside your cells.
Powering nerve conduction and muscle contractions – Essential for movement and brain signaling.
Supporting healthy blood pressure regulation – In balance with potassium, sodium helps keep blood pressure stable.
Producing stomach acid (HCl) – Required for breaking down food and absorbing minerals like iron and B12.
Fueling adrenal health and energy production – Key for stress resilience and hormone balance.
If you eat a clean, whole-food diet, sweat regularly, or follow a low-carb lifestyle, your sodium needs are actually higher—not lower.
Next, let’s look at why salt quality is just as important as quantity—and how to choose a salt that supports your health instead of harming it.
Why Salt Quality Matters
Not all salt is the same. Understanding the difference between unrefined salt vs table salt is crucial for both health and taste.
Refined Table Salt: A Modern Mistake
Most conventional table salt—the kind found in processed foods and restaurant shakers—has been heavily processed and altered in ways that strip it of its natural benefits (19):
Stripped of trace minerals: Natural salts contain over 80 essential minerals like magnesium, potassium, and calcium. Refining removes these, leaving behind only sodium and chloride.
Loaded with chemicals: Anti-caking agents and bleaching agents are added to keep salt bright white and free-flowing. These synthetic additives can stress the liver and disrupt the gut microbiome.
Contains synthetic iodine: While iodine is crucial for thyroid health, the form added to table salt is poorly absorbed without cofactors such as selenium and zinc. This imbalance can create more problems than it solves.
Contributes to an acidic environment: Stripped of its buffering minerals, refined salt tends to shift the body toward acidity, which creates a breeding ground for inflammation and chronic disease.
A consistently acidic internal environment can (20):
Weaken the immune system
Increase inflammation, paving the way for conditions like arthritis or cardiovascular disease
Make it harder for your body to detoxify heavy metals and environmental toxins
Promote fatigue and hormonal imbalance
By contrast, unrefined, mineral-rich salt supports the body’s natural buffering systems, helping to maintain a healthier, more alkaline pH.
Unrefined, Mineral-Rich Salts: The Natural Choice
Unprocessed salts contain dozens of essential trace minerals that work synergistically with sodium to support full-body health. These minerals help regulate hydration, nerve function, detoxification, and even hormone balance.
However, natural doesn’t always mean completely safe. Because unrefined salts are harvested directly from the earth or ocean, they can naturally contain small amounts of heavy metals like lead, arsenic, or cadmium. While these amounts are often very low, consistent exposure over time can add up—especially for vulnerable populations such as children, pregnant women, or those with chronic illness .
While unrefined salts are far superior to refined table salt, modern pollution has created an additional concern: even high-end salts can contain invisible contaminants like additional heavy metals and microplastics. (19)
Microplastics and Heavy Metals in Salt
Modern pollution has introduced a new challenge: even natural salts can contain microplastics and heavy metals.
Studies show:
Microplastics have been detected in up to 90% of commercial sea salts (22,23).
Some unregulated salts contain arsenic, lead, or mercury (24).
Even salts labeled as “natural” may come from polluted harvesting areas (21).
This is why third-party testing is essential when choosing salt. Verified brands ensure their products are free of harmful contaminants.
Best Clean Salt Brands: Third-Party Tested and Mineral-Rich
Here are three of our top recommendations for purity, safety, and therapeutic benefit:
Quinton Isotonic & Hypertonic Sea Plasma – Therapeutic Hydration and Mineral Replenishment
Quinton isn’t technically a “salt,” but rather cold-filtered seawater that mirrors the exact mineral composition of human blood plasma.
Harvested from protected plankton blooms in pristine Atlantic waters
Contains over 70 bioavailable trace minerals in perfect natural balance
Supports electrolyte balance, mitochondrial energy, immune health, and detoxification
Available in two forms:
Isotonic – Gentle cellular hydration and support
Hypertonic – More concentrated mineral replenishment for athletes or recovery
Clinical Tip:
We often recommend Quinton for patients with adrenal fatigue, POTS, mold illness, or those recovering from intense stress or chronic illness. Because of its pharmaceutical-grade microfiltration, Quinton carries virtually zero risk of heavy metal or microplastic contamination—making it one of the cleanest, most bioavailable mineral therapies available.
Colima Sea Salt – Mineral-Rich and Verified Pure
Colima Salt is a premium, sun-dried sea salt harvested using traditional methods off the Pacific coast of Mexico.
Hand-harvested and solar evaporated, preserving its natural mineral profile
Rich in magnesium, potassium, calcium, and dozens of trace minerals
Soft, moist texture and clean, mild flavor—perfect for cooking, hydration drinks, or therapeutic salt soaks
Third-party verified to be free of microplastics and industrial pollutants. View Colima’s lab analysis here
This is one of the cleanest and most mineral-rich salts available, making it ideal for daily use and electrolyte support.
Jacobsen Salt Co. – Verified Purity for Everyday Cooking
Jacobsen Salt Co., based in Oregon, produces exceptionally clean, culinary-grade sea salts.
Harvested from the pristine waters of Netarts Bay, Oregon
Tested “non-detect” for lead, arsenic, cadmium, and mercury in independent third-party testing
Offers both culinary salts and finishing salts with subtle, natural flavors
Committed to transparency and sustainable sourcing
Jacobsen is an excellent choice for those who want gourmet flavor paired with verified purity, making it safe for everyday use—even for sensitive individuals.
By selecting third-party verified salts like these, you can enjoy the incredible benefits of natural, mineral-rich salts while protecting your body from hidden toxins.
Quinton provides deep therapeutic replenishment and daily hydration, while Colima and Jacobsen deliver safe, flavorful options for cooking and hydration.
Don’t Forget Iodine — But Skip the “Iodized Salt”
Iodine is an essential mineral for thyroid health, hormone balance, and metabolism. But here’s the problem: refined table salt is a poor way to get iodine.
The synthetic iodine added to iodized salt is unstable and poorly absorbed
It lacks the cofactors (selenium, zinc, vitamin A) needed for proper thyroid utilization
Refined salt itself contributes to inflammation and mineral imbalance (25)
Instead, get iodine from whole food sources like:
Seaweed (dulse, nori, kelp)
Pasture-raised eggs
Cod, shrimp, and scallops
Iodine supplementation when needed (under clinical supervision)
Signs You May Need More Salt
If you experience any of the following symptoms, it may be a sign that you’re under-consuming quality salt or lacking electrolytes your body needs to function properly (26):
🤕 Headaches, especially after sweating or sauna use
💪 Muscle cramps or twitching, particularly at night or post-workout
🌪️ Dizziness upon standing (low blood pressure or POTS)
💤 Fatigue, especially in the morning or during stressful periods
🧂 Intense salt cravings
😴 Insomnia or trouble staying asleep
🏋️ Poor recovery after workouts or illness
These symptoms are especially common in:
Athletes who sweat heavily
People following low-carb or ketogenic diets (salt needs are higher without carb-driven water retention)
Individuals recovering from adrenal fatigue, mold illness, or chronic stress, where mineral depletion is more severe
Why These Symptoms Happen
When sodium levels are too low, your body struggles to:
Maintain proper hydration and fluid balance
Conduct nerve impulses and support muscle contraction
Regulate blood pressure and energy production
How to Use Salt the Smart Way
🧂 Salt your food with unrefined sea salt or Colima salt
💧 Add a pinch of salt to filtered water—especially around workouts or sauna use
🌊 Use Quinton Hypertonic or Isotonic for rapid mineral replenishment
🧪 Consider lab testing for mineral imbalances and iodine status
🥑 Eat plenty of potassium-rich foods to keep sodium/potassium balanced
Final Thoughts: Salt Is Not the Enemy
Salt isn’t dangerous—it’s foundational for life.
The real danger lies in:
Refined, chemical-laden table salt, stripped of its natural minerals
A lack of education about your body’s true mineral needs
When you choose the right type of salt—unrefined, mineral-rich, and third-party tested—you nourish your body and avoid hidden contaminants like microplastics and heavy metals.
At Denver Sports and Holistic Medicine (DSHM), we help patients restore balance through comprehensive, root-cause care, including:
🔬 Functional lab testing to identify mineral imbalances and electrolyte needs
🥗 Nutrient-dense, personalized diets to optimize metabolic health
🧂 Targeted mineral therapy for adrenal and cardiovascular support
♻️ Whole-body detoxification to eliminate environmental toxins
⚡ Adrenal and energy system support to restore resilience
Whether you're optimizing athletic performance, recovering from illness, or supporting long-term metabolic health, upgrading your salt may be the simplest yet most powerful change you make.
Ready to Restore Your Mineral Balance?
Your salt needs are as unique as you are.
We offer advanced electrolyte and iodine testing, functional nutrition guidance, and personalized protocols to help you achieve vibrant health.
👉 Request your free consultation today and take the first step toward balance, energy, and whole-body vitality.
❓ Frequently Asked Questions About Salt Quality
1. Isn’t salt bad for my blood pressure?
Not necessarily. Only about 20–25% of people are salt-sensitive, meaning their blood pressure rises significantly when they consume salt.
For most people with healthy kidneys, the body naturally regulates sodium by excreting any excess.
High blood pressure is more often caused by processed foods, sugar, lack of potassium, stress, and insulin resistance—not natural, mineral-rich salt.
2. What’s the difference between refined table salt and unrefined salt?
Refined table salt is stripped of its natural minerals and often contains anti-caking chemicals, bleaching agents, and synthetic iodine.
Unrefined salt, like Celtic or Colima salt, retains over 80 trace minerals that support hydration, detoxification, and overall health.
Think of refined salt as empty calories, while unrefined salt is a nutrient-rich superfood—when sourced responsibly.
3. Why is third-party testing important for salt?
Even natural salts can be contaminated with microplastics, heavy metals like lead or arsenic, and environmental toxins due to global pollution.
Third-party testing ensures the salt you’re buying is:
Free of harmful contaminants
Harvested from clean, sustainable sources
Safe for long-term daily use
Brands like Colima Salt Co. and Jacobsen Salt Co. publish their lab results so you can trust their purity.
4. What are microplastics and why are they a problem?
Microplastics are tiny plastic particles that result from the breakdown of plastics in our environment.
They’ve been detected in up to 90% of commercial sea salts.
These particles can:
Disrupt hormones
Contribute to inflammation
Interfere with detoxification pathways
Choosing tested, clean salts is an important way to reduce exposure.
5. Do I need iodized salt to get enough iodine?
No. While iodine is essential for thyroid and hormone health, the synthetic iodine added to table salt is poorly absorbed and can even create imbalances if you lack cofactors like selenium or zinc.
Better iodine sources include:
Sea vegetables (kelp, dulse, nori)
Pasture-raised eggs
Wild-caught seafood
High-quality supplements (based on lab testing)
🔗 Read our iodine blog here
6. Which salt is best for cooking and everyday use?
For everyday use, we recommend:
Colima Sea Salt – mineral-rich, moist texture, verified free of microplastics and pollutants
Jacobsen Salt Co. (Oregon harvest) – independently tested with non-detect levels of heavy metals
Celtic Sea Salt (Light Grey) – excellent mineral profile, choose reputable batches
For therapeutic mineral replenishment, Quinton Seawater is unmatched in purity and bioavailability.
7. How much salt should I eat per day?
Salt needs vary depending on activity level, diet, and health status.
Athletes, sauna users, and those on low-carb diets often need more salt to maintain electrolyte balance.
Start by salting your food to taste with a clean, unrefined salt.
If you experience dizziness, cramping, or salt cravings, you may need extra support like Quinton Hypertonic or a pinch of Colima salt in water.
Resources
Low-salt diet increases insulin resistance in healthy subjects - PubMed
Estimated salt intake and risk of atrial fibrillation in a prospective community‐based cohort - PMC
Mild chronic hyponatremia is associated with falls, unsteadiness, and attention deficits - PubMed
Reducing Dietary Sodium: The Case for Caution | Cardiology | JAMA
Mild hyponatremia is associated with an increased risk of death in an ambulatory setting - PubMed
Why Your Mother Was Right: How Potassium Intake Reduces Blood Pressure - PMC
Insulin resistance and hypertension: new insights - ScienceDirect
Heavy Metal Exposure and Cardiovascular Disease | Circulation Research
pH sensing at the intersection of tissue homeostasis and inflammation - ScienceDirect
The Hidden Dangers of Sea Salt: Toxicity, Heavy Metals, and Health Risks