What Does Sea Salt Do for the Body? Health Benefits and More

An estimated 1.89 million deaths each year are associated with consuming too much sodium. However, beyond its sodium content, many wonder: what does sea salt do for the body, especially since it contains trace minerals that refined table salt lacks?

Quick Summary

Sea salt provides essential electrolytes like sodium, magnesium, and potassium that aid in hydration, nerve function, and muscle contraction. Minimally processed, it supports digestive health and offers skin benefits when used topically. Moderation is key to avoid excessive sodium intake.

Key Points

• Supports Electrolyte Balance: Sea salt provides sodium, magnesium, and other minerals vital for regulating fluid balance, nerve signals, and muscle contractions.

• Aids in Hydration: The sodium in sea salt helps the body retain water, which is crucial for staying properly hydrated, especially during physical activity.

• Improves Digestion: The chloride in sea salt is a key component of stomach acid, essential for breaking down food and absorbing nutrients effectively.

• Benefits Skin Health: Topically, sea salt acts as a natural exfoliator, cleanser, and anti-inflammatory agent, which can soothe skin conditions like eczema.

• Enhances Nerve and Muscle Function: Essential electrolytes found in sea salt are necessary for the nervous system's electrical signaling and proper muscle contraction and relaxation.

• Requires Moderation: Despite its benefits, sea salt still contains significant sodium and should be consumed in moderation to avoid health risks like high blood pressure.

What is Sea Salt?

Sea salt is a minimally processed salt produced by evaporating seawater or saltwater lake water. Unlike highly refined table salt, which is typically mined from salt deposits and stripped of most minerals, sea salt retains trace minerals like magnesium, potassium, and calcium. The specific mineral composition and flavor of sea salt can vary depending on its origin and how it was harvested. Common types include Celtic sea salt, known for its moisture and mineral content, and Himalayan pink salt, which is rich in trace elements like iron.

The Role of Sea Salt's Electrolytes in the Body

Electrolytes are minerals with an electric charge that are crucial for many bodily functions, including nerve signaling, muscle contractions, and regulating fluid balance. Sea salt provides a natural source of these electrolytes, with sodium being the most prominent.

• Sodium: The sodium in sea salt is vital for regulating the body's fluid balance, which affects hydration levels and blood pressure. Proper sodium levels are also essential for nerve impulse transmission and muscle contractions.
• Magnesium: Sea salt contains trace amounts of magnesium, a mineral that supports muscle relaxation, energy production, and nerve function. While the amount in sea salt is small, it contributes to your overall daily intake.
• Potassium and Calcium: In addition to sodium and magnesium, some sea salts provide trace potassium and calcium. These minerals also play roles in muscle function, nerve signals, and maintaining overall electrolyte balance.

Internal Benefits of Sea Salt (In Moderation)

While often associated with cooking, incorporating moderate amounts of high-quality, unrefined sea salt into your diet can offer several internal health benefits.

• Supports Hydration: Water follows salt. Consuming adequate sodium, as found in sea salt, helps the body absorb water more efficiently, which is critical for maintaining proper hydration levels, especially for those who lose a lot of fluids through sweat.
• Aids Digestion and Nutrient Absorption: Chloride, a component of sea salt, is necessary for producing hydrochloric acid (HCL) in the stomach. Sufficient stomach acid is vital for breaking down food, activating digestive enzymes, and absorbing nutrients like calcium, zinc, and iron. A deficiency of stomach acid can cause digestive issues, and proper salt intake can help ensure adequate HCL production.
• Promotes Brain and Nervous System Function: Sodium is necessary for the transmission of electrical signals throughout the body, including the brain and nervous system. Maintaining the correct electrolyte balance is crucial for cognitive clarity, mood regulation, and nerve communication.
• Helps Prevent Muscle Cramps: Electrolyte imbalances, particularly low sodium and magnesium, can lead to muscle cramps and soreness. Replenishing these minerals with sea salt, especially after intense exercise, can help prevent such issues.

External and Topical Uses for Skin Health

Beyond dietary intake, sea salt has a long history of external use for its therapeutic effects on the skin.

• Natural Exfoliation: The grainy texture of sea salt makes it an excellent natural exfoliator. It helps remove dead skin cells, clear pores, and promote blood circulation when used in scrubs.
• Anti-inflammatory Properties: The minerals in sea salt, particularly magnesium, have anti-inflammatory effects that can soothe skin conditions like eczema and psoriasis. The National Eczema Foundation recommends adding salt to bathwater to relieve irritation.
• Skin Detoxification and Cleansing: In a bath soak, sea salt can help draw out toxins from the skin through osmosis, providing a deep-cleansing and purifying effect. The natural antibacterial properties also help fight acne-causing bacteria.
• Hydrates and Balances Skin: Contrary to the belief that salt is drying, a proper sea salt bath, followed by moisturizing, can help the skin retain moisture. The minerals support the skin's barrier function, leading to softer, more hydrated skin.

Comparing Sea Salt and Table Salt

While both sea salt and table salt are forms of sodium chloride, their processing and mineral content differ, which influences their impact.

Feature	Sea Salt	Table Salt
Processing	Minimally processed, harvested from evaporated seawater.	Highly refined, processed to remove impurities and minerals.
Mineral Content	Contains trace minerals like magnesium, potassium, and calcium.	Primarily pure sodium chloride; trace minerals are stripped during processing.
Iodine	Unfortified sea salt has negligible iodine; can be added.	Often fortified with iodine, an essential nutrient for thyroid health.
Additives	Typically has no anti-caking additives.	Often contains anti-caking agents to prevent clumping.
Taste & Texture	Flavor is more complex, and texture can be coarse or flaky.	Fine, uniform crystals with a simple, processed taste.

Important Considerations for Consumption

Despite the benefits, it's crucial to consume any type of salt in moderation. Excessive sodium intake is linked to adverse health outcomes, including high blood pressure, heart disease, and kidney damage. The World Health Organization recommends adults consume less than 5 grams of salt per day (about one teaspoon), equivalent to under 2,000 mg of sodium. For individuals with high blood pressure or kidney issues, managing sodium intake is particularly important, and they should avoid adding salt to water without medical advice. A balanced diet rich in potassium, found in fruits and vegetables, can help counteract some effects of sodium on blood pressure.

Conclusion

Sea salt provides more than just flavor; it contributes essential electrolytes and trace minerals that are vital for proper body function, from maintaining hydration and supporting digestion to promoting nerve function and muscle contraction. Its topical use in scrubs and baths offers additional benefits for skin health. However, the most significant contribution to health comes from the sodium itself, and all salt, including sea salt, should be consumed in moderation as part of a balanced diet. The difference in minerals between sea salt and refined table salt is minimal and should not be the sole basis for consumption, as a nutrient-rich diet is the best source for essential minerals. Ultimately, a balanced approach to salt intake and a healthy lifestyle will provide the greatest wellness benefits. For further reading, Harvard's T.H. Chan School of Public Health offers insights on salt and sodium in the diet: The Nutrition Source: Salt and Sodium.

Frequently Asked Questions

Is sea salt healthier than table salt?

While sea salt is less processed and retains trace minerals, both sea salt and table salt contain comparable amounts of sodium by weight. Therefore, in terms of sodium intake, neither is definitively 'healthier.' A balanced diet is the best source for essential nutrients.

Can sea salt help with hydration?

Yes, sea salt can aid in hydration by providing sodium, a critical electrolyte for regulating the body's fluid balance. For better hydration, some people add a small pinch of sea salt to their water, especially after exercise.

Does sea salt contain iodine?

Unfortified sea salt naturally contains only trace levels of iodine, which is not enough to meet daily nutritional needs. Most people get iodine from iodized table salt or other dietary sources.

How can I use sea salt for skin health?

You can use sea salt externally in several ways. Adding it to a warm bath can soothe skin and reduce inflammation. For exfoliation, you can mix it with a carrier oil like coconut oil to create a body scrub.

Can sea salt help with muscle cramps?

Yes, sea salt can help prevent muscle cramps, particularly those caused by electrolyte imbalances. The magnesium and sodium in sea salt are essential for proper muscle contraction and relaxation.

What are the risks of consuming too much sea salt?

Consuming excessive amounts of sea salt can lead to high blood pressure, an increased risk of heart disease and stroke, and kidney issues due to the high sodium content. Moderation is key for all salt intake.

How does sea salt support digestion?

The chloride in sea salt is a key component of hydrochloric acid (HCL), which is necessary for breaking down food in the stomach. Adequate salt intake ensures your body can produce enough HCL for proper digestion and nutrient absorption.