Can you eat too much Redmond salt? Understanding health risks and moderation

November 25, 2025 •

3 min read

According to the World Health Organization, the global average salt intake is more than double the recommended amount. While marketed as a healthier, mineral-rich option, it is indeed possible to eat too much Redmond salt, and the health risks remain similar to overconsuming any other sodium source.

Quick Summary

Consuming excessive amounts of Redmond salt, like any other salt, can lead to negative health outcomes. The total amount of sodium consumed is the key factor, not the source, regarding risks like high blood pressure and fluid retention.

Key Points

Mineral-rich but still high in sodium: While Redmond salt contains beneficial minerals, it is not low-sodium, and overconsumption presents the same risks as other salts.
Excess sodium impacts blood pressure: Excessive sodium, regardless of its source, leads to fluid retention and increased blood volume, which raises blood pressure and strains the cardiovascular system.
Moderation is critical: The health risks associated with too much salt apply equally to Redmond salt, meaning mindful consumption is essential for health.
Watch for signs: Symptoms like bloating, thirst, swelling, and headaches can signal excessive sodium intake from any salt source.
Source vs. Amount: The purity and trace mineral content of Redmond salt are beneficial, but do not negate the need to monitor overall daily sodium consumption.
Processed foods are the main culprit: A significant portion of people's sodium intake comes from processed foods, making conscious dietary choices beyond just the salt shaker crucial.

The All-Important Sodium-to-Water Balance

Redmond Real Salt, despite being unprocessed and mineral-rich, is fundamentally sodium chloride, just like common table salt. The body requires sodium for vital functions like nerve impulses, muscle contraction, and maintaining proper fluid balance. However, when sodium levels in the bloodstream become too high, the body has a specific, and potentially harmful, reaction. To maintain a balanced sodium-to-water ratio, the kidneys signal the body to retain more water. This increases blood volume, which in turn elevates blood pressure. Over time, this chronic high blood pressure, or hypertension, can put severe strain on the cardiovascular system and kidneys, increasing the risk of serious conditions like heart disease, stroke, and kidney disease. The source of the sodium—whether from unrefined Redmond salt or standard table salt—does not change this fundamental physiological response.

The Difference in Detail: Redmond vs. Table Salt

While the body processes the sodium similarly, the differences between Redmond salt and refined table salt lie in their mineral content and processing. These differences do not provide a 'get-out-of-jail-free' card for overconsumption but are worth noting.


Feature	Redmond Real Salt	Refined Table Salt
Source	Mined from an ancient, protected seabed in Utah.	Sourced from salt mines or evaporated seawater, then heavily processed.
Processing	Unrefined, unbleached, and never heat-processed.	Stripped of minerals, then heated and re-added with chemicals and additives.
Mineral Content	Over 60 naturally occurring trace minerals, including some potassium.	Primarily just sodium chloride; trace minerals are removed during refining.
Additives	None. Contains no anti-caking agents or dextrose.	Often contains anti-caking agents and iodine (unless specified).
Purity	Mined from a pristine source protected from modern pollutants like microplastics.	Potentially exposed to modern pollutants during extraction depending on the source.

Recognizing the Signs of Excess Salt

Excessive salt intake, regardless of the source, can manifest in several short-term and long-term symptoms. Recognizing these can help you adjust your intake before it causes more serious health problems. Short-term effects that follow a salty meal include:

Increased Thirst: The body signals for more water to dilute the excess sodium.
Bloating and Swelling: Water retention can cause puffiness, especially in the hands, feet, and face.
Headaches: Changes in blood volume and pressure can trigger headaches in some individuals.
Increased Urination: After diluting the sodium with water, the kidneys work to flush out the excess, causing more frequent trips to the bathroom.

Long-term symptoms can include persistent high blood pressure, which increases the risk of heart disease, stroke, and kidney failure.

Strategies for Mindful Salt Consumption

The takeaway is clear: while Redmond salt is a purer option, it doesn't excuse overindulgence. The key is to manage your total sodium intake from all sources, not just your salt shaker. The World Health Organization recommends consuming less than 2,000 mg of sodium per day.

Read Nutritional Labels: A high percentage Daily Value (%DV) for sodium means a food is high in salt.
Cook at Home: This allows you to control exactly how much salt goes into your food.
Season with Herbs and Spices: Explore other ways to add flavor to your meals, such as with herbs, spices, and citrus zest, instead of relying solely on salt.
Choose Fresh Foods: Opt for fresh or frozen vegetables and meats, as processed foods are a major source of hidden sodium.
Rinse Canned Foods: Rinsing canned items like beans and vegetables can reduce their sodium content.

For more detailed guidance on reducing sodium, refer to resources from reputable health organizations like the WHO guidance on sodium reduction.

Conclusion

In conclusion, yes, you can eat too much Redmond salt. While its unprocessed nature and beneficial trace minerals make it a superior choice to refined table salt, its high sodium content means that moderation is still essential. The body's health risks related to excessive sodium intake, such as high blood pressure and heart disease, are not mitigated by the salt's source. Consumers should focus on their overall dietary sodium levels and use Redmond salt mindfully as part of a balanced, low-sodium diet to reap its benefits without the accompanying risks.

Frequently Asked Questions

Redmond salt is considered a healthier choice than table salt because it is unrefined, unprocessed, and contains over 60 natural trace minerals that are often stripped from refined salt.

No, excessive intake of Redmond salt will still contribute to high blood pressure. While it contains some minerals like potassium that can help balance sodium, this is not enough to counteract the effects of high overall sodium consumption.

The recommended daily intake for sodium, according to the WHO, is less than 2,000 mg (about one teaspoon of salt) for adults. Exceeding this amount consistently can lead to negative health effects, regardless of whether it comes from Redmond or table salt.

Short-term effects of high salt intake can include increased thirst, bloating and swelling (edema) in the hands and feet, headaches, and a temporary rise in blood pressure.

The body's physiological response to sodium is the same regardless of the salt's source. Too much sodium will cause fluid retention and increase blood pressure, even if the salt is unrefined and mineral-rich.

While Redmond salt contains beneficial trace minerals like potassium, they are not present in high enough quantities to fully offset the potential health risks of overconsuming sodium. Moderation is still necessary.

Consistent, excessive consumption can lead to chronic high blood pressure (hypertension), which increases the risk of heart disease, stroke, and kidney failure over time.

Redmond salt is an ancient sea salt mined from a deposit in Redmond, Utah, which was left behind by a prehistoric inland sea.