Beyond the Shaker: What kind of salt has magnesium?

October 31, 2025 •

4 min read

While most table salt is pure sodium chloride, unrefined sea salts like Celtic and Himalayan pink salt do contain trace amounts of magnesium. This minor mineral content, however, is not enough to make a significant nutritional difference and should not be relied upon to meet your daily magnesium requirements.

Quick Summary

Unrefined sea salts, such as Celtic and Himalayan pink, contain trace minerals like magnesium, unlike processed table salt. The mineral quantities are minor and not a significant dietary source. Epsom salt is magnesium sulfate and is not for culinary consumption.

Key Points

Unrefined sea salts contain trace magnesium: Celtic sea salt ('sel gris') and Himalayan pink salt retain minor amounts of minerals, including magnesium, from their natural origins.
Table salt is heavily refined: The processing of table salt removes virtually all trace minerals, leaving primarily sodium chloride.
Culinary salts are not a magnesium source: The amount of magnesium in culinary salts like Celtic and Himalayan is too small to contribute significantly to your daily nutritional needs.
Epsom salt is not a dietary salt: Epsom salt ($MgSO_4$) is magnesium sulfate and is used for baths or as a laxative, not for cooking.
Rely on whole foods for magnesium: The safest and most effective way to obtain magnesium is through foods like leafy greens, nuts, seeds, and legumes.
Different magnesium forms have different uses: Magnesium citrate, chloride, and glycinate are supplement forms, distinct from culinary salts and used for therapeutic purposes.

The mineral kingdom offers a wide array of salts, each with its own unique composition and origin. While most people are familiar with common table salt, which is predominantly sodium chloride, the world of culinary salts is far more diverse. Unrefined varieties, harvested through natural processes like the evaporation of seawater, retain trace amounts of minerals from their source. For those curious about incorporating more minerals into their diet, understanding which salts contain magnesium can be insightful.

Unrefined Sea Salts: A Mineral-Rich Option

Unlike heavily processed table salt, which is stripped of most impurities and trace minerals, unrefined sea salts retain more of their natural mineral profile. The presence of these minerals contributes to their distinct flavor, color, and texture. Among the most popular options are Celtic sea salt and Himalayan pink salt, both of which contain magnesium and other trace elements.

Celtic Sea Salt

Originating from the coastal regions of France, Celtic sea salt is a traditional and naturally harvested sea salt known as 'sel gris' due to its light gray color. The harvesting process involves evaporating seawater in clay-lined beds, which is where the salt gets its unique hue and a higher moisture content compared to other salts. The grayish tint is a direct result of the mineral-rich brine and the clay it contacts. Celtic sea salt is particularly prized for its trace mineral content, which includes significant amounts of magnesium, calcium, and potassium. Proponents believe these trace minerals offer minor health benefits, but they are not a substitute for a well-rounded diet.

Himalayan Pink Salt

Mined from ancient sea salt deposits in the Himalayan mountains, this salt is celebrated for its distinctive pink coloration. The color comes from the trace minerals it contains, such as iron oxide. Like Celtic salt, Himalayan pink salt contains a wide array of trace elements, including magnesium, potassium, and calcium. Its popularity has grown due to its purported purity, stemming from its origin deep underground, far from modern pollutants. While it has a more complex mineral profile than table salt, the actual quantity of magnesium is very small.

Distinguishing Culinary from Therapeutic Salts

It is crucial to differentiate between culinary salts containing trace minerals and therapeutic salts specifically formulated for high magnesium content. The most common example of the latter is Epsom salt.

Epsom Salt (Magnesium Sulfate)

Epsom salt, or magnesium sulfate ($MgSO_4$), is not a dietary salt meant for seasoning food. It has a bitter, unpalatable taste and is used externally in baths to soothe sore muscles or internally as a laxative. Confusing Epsom salt with dietary salts can be dangerous if ingested in large quantities, as it can cause significant digestive issues and other side effects.

Other Magnesium Salts

Beyond Epsom salt, there are numerous other forms of magnesium salts used in supplements, such as magnesium citrate, magnesium chloride, and magnesium glycinate. These are specifically designed for oral supplementation to address magnesium deficiencies and have different absorption rates and applications. They are not culinary ingredients.

A Comparison of Salt Types


Feature	Unrefined Sea Salt (e.g., Celtic)	Unrefined Sea Salt (e.g., Himalayan)	Table Salt (Refined)	Epsom Salt (Magnesium Sulfate)
Origin	Evaporated seawater from coastal regions	Mined from ancient sea beds	Mined from salt deposits or evaporated seawater, then heavily processed	Named after Epsom, England, and chemically distinct
Main Composition	Primarily sodium chloride with trace minerals	Primarily sodium chloride with trace minerals	Almost 100% sodium chloride	Magnesium sulfate ($MgSO_4$)
Magnesium Content	Trace amounts	Trace amounts	Negligible	High, but not for culinary use
Color	Grayish (Sel Gris)	Pinkish	White	White
Taste	Complex, nuanced flavor	Saltier flavor than table salt	Purely salty	Bitter, unpleasant
Primary Use	Culinary seasoning	Culinary seasoning, finishing salt	Everyday cooking and baking	Baths, topical use, laxative

The Role of Magnesium in a Healthy Diet

While some salts contain magnesium, relying on them as a primary source is not a sound nutritional strategy. The concentration of magnesium in even the most mineral-rich salts is too low to make a significant impact on your daily intake without consuming an excessive, and unhealthy, amount of sodium. For optimal health, the vast majority of magnesium should come from magnesium-rich foods. Excellent dietary sources include leafy green vegetables, nuts, seeds, whole grains, and legumes. Incorporating these items into your meals is the most effective and safest way to ensure you are meeting your daily magnesium needs. For those with a diagnosed deficiency, a healthcare professional may recommend a magnesium supplement.

Benefits of Adequate Magnesium Intake

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a critical role in muscle and nerve function, blood glucose control, and blood pressure regulation. A sufficient intake is also linked to better sleep quality and stress reduction. Therefore, focusing on a balanced diet rich in whole foods, rather than a specific type of salt, is the most effective path to reaping these benefits.

Conclusion: Choosing the Right Salt for You

Knowing which salts contain magnesium can be interesting from a culinary perspective, but it is important to maintain perspective on its nutritional impact. Unrefined sea salts, like Celtic and Himalayan, add a variety of flavors and a small amount of trace minerals to your food. However, they should not be considered a significant source of magnesium or any other mineral. The primary focus for mineral intake should always be a balanced diet. Meanwhile, therapeutic products like Epsom salt serve entirely different purposes and should never be used as a food seasoning. By making informed choices, you can use these salts to enhance the taste of your meals while prioritizing whole foods for your nutritional foundation.

For further information on mineral supplementation, consult a qualified healthcare provider or a trusted source like Healthline.

Frequently Asked Questions

Unrefined sea salts, specifically Celtic sea salt, are known to have a higher trace mineral content, including magnesium, compared to other culinary salts. However, the amount is still too small to be a significant dietary source.

No, Epsom salt is magnesium sulfate and is not intended for human consumption as a culinary salt. It has a bitter taste and is used for external soaks or as a laxative. Ingesting large amounts can be dangerous.

You should obtain magnesium primarily from whole foods like green leafy vegetables (spinach, kale), nuts (almonds, cashews), seeds, legumes (black beans, edamame), and whole grains. A balanced diet is the best source.

Table salt is typically fortified with iodine, an essential nutrient, but it contains a negligible amount of magnesium. The refining process strips away most trace minerals.

Magnesium chloride flakes are believed to be more readily absorbed through the skin than Epsom salt (magnesium sulfate). However, more research is needed to confirm the extent of transdermal absorption for either.

While Himalayan pink salt contains traces of magnesium and other minerals, the quantity is minimal. You would have to consume an unhealthy amount of salt to get a meaningful contribution to your magnesium needs from it.

Symptoms of low magnesium levels can include fatigue, muscle cramps, headaches, poor sleep quality, and anxiety. If you suspect a deficiency, you should consult a healthcare professional.