What Kind of Salt Has Magnesium in It? A Guide to Dietary and Topical Salts

November 9, 2025 •

4 min read

Research indicates that nearly half of the U.S. population does not consume enough magnesium in their diet, a deficiency linked to several health issues. Many people wonder, what kind of salt has magnesium in it, and can it serve as a source for this vital mineral?

Quick Summary

An examination of different salt types reveals which contain magnesium, distinguishing between safe culinary salts like Celtic and Himalayan and non-edible topical options such as Epsom salt. It also highlights superior dietary sources.

Key Points

Culinary Salts (Celtic, Himalayan): Contain trace amounts of magnesium but are poor sources for meeting daily nutritional needs.
Topical Salts (Epsom, Magnesium Chloride): Contain high levels of magnesium but are for external use only, not for eating.
Risk of Ingestion: Consuming salts like Epsom salt can be dangerous and cause severe side effects, including digestive issues and potential toxicity.
Best Dietary Sources: Rely on magnesium-rich whole foods such as seeds, nuts, and dark leafy greens for meaningful intake.
Importance of Magnesium: The mineral is vital for over 300 bodily functions, including nerve, muscle, and heart health.
Moderation is Key: All forms of dietary salt should be consumed in moderation due to high sodium content, regardless of minor mineral additions.

Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the human body, from supporting nerve and muscle function to maintaining blood sugar levels and blood pressure. Given its importance, people often seek to increase their intake through various means. While table salt is a highly processed version of sodium chloride with minimal other minerals, certain unrefined salts contain trace amounts of magnesium. It is important to understand the significant differences in magnesium content and intended use for these different salt types.

Unrefined Culinary Salts with Trace Magnesium

Celtic Sea Salt

Often referred to as 'sel gris' due to its grey color, Celtic sea salt is harvested from seawater through traditional evaporation methods. This less-processed approach allows it to retain a higher moisture content and a more complex mineral profile than standard table salt. Celtic sea salt contains small but measurable amounts of magnesium, along with other minerals like calcium and potassium. However, the amount of magnesium is still relatively minor, and you would need to consume a very large—and unhealthy—amount of salt to get a significant boost in magnesium intake from this source alone.

Himalayan Pink Salt

Sourced from the Punjab region of Pakistan, Himalayan pink salt is celebrated for its distinctive pink hue and mineral content. Chemical analysis confirms that it contains numerous minerals, including a trace amount of magnesium. While often marketed as a superior health alternative, the actual magnesium concentration is very low compared to dietary needs. The mineral content provides flavor but is not a practical source for addressing a deficiency.

High-Magnesium Salts for Topical Use Only

It is critical to distinguish between culinary salts and those meant for topical or therapeutic use. The following salts have a much higher magnesium concentration but are not safe for consumption.

Epsom Salt (Magnesium Sulfate)

Despite its name, Epsom salt is not a dietary salt and should never be ingested orally without a doctor's recommendation. Chemically known as magnesium sulfate, it is most commonly used by dissolving it in bathwater for a soothing soak to relieve sore muscles and stress. The risks of oral ingestion, including severe diarrhea and potentially fatal hypermagnesemia, far outweigh any perceived benefits.

Magnesium Chloride Flakes

Harvested from ancient seabeds, such as the Zechstein Seabed in the Netherlands, magnesium chloride flakes are a highly concentrated source of magnesium. Like Epsom salt, they are primarily used in baths and foot soaks for transdermal absorption, where the magnesium is absorbed through the skin. This method is a popular way to boost magnesium levels, especially for those who experience digestive issues with oral supplements. These flakes are not for culinary use.

Why Dietary Salt Is Not the Best Magnesium Source

While unrefined salts like Celtic and Himalayan do contain some magnesium, they are a poor substitute for more concentrated dietary sources. Health experts consistently advise against relying on salt for mineral intake due to the high sodium content. High sodium consumption is linked to health concerns like high blood pressure. For meaningful magnesium intake, a varied diet rich in whole foods or targeted supplementation is recommended.

Here are some of the best dietary sources of magnesium:

Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds are excellent sources.
Leafy Green Vegetables: Spinach, kale, and Swiss chard are packed with magnesium.
Legumes: Black beans, edamame, and lentils offer a good amount of the mineral.
Whole Grains: Brown rice, quinoa, and whole wheat bread can contribute to your daily intake.
Avocado: This fruit is not only delicious but also a decent source of magnesium.
Dark Chocolate: A square of dark chocolate provides a surprising amount of magnesium.

The Functions of Magnesium in the Body

Getting enough magnesium through diet is essential for overall health. The mineral contributes to several bodily functions that keep you feeling your best:

Muscle and Nerve Function: Helps nerves send and receive messages and allows muscles to contract and relax properly, preventing cramps and spasms.
Energy Production: Critical for creating adenosine triphosphate (ATP), the energy currency of your cells.
Bone Health: Involved in bone formation and helps regulate levels of calcium and vitamin D.
Heart Health: Supports a steady heartbeat and helps regulate blood pressure.
Mood and Sleep: Aids in relaxation and can improve sleep quality.

Magnesium Salts: A Comparison Table


Salt Type	Chemical Composition	Magnesium Content	Primary Use	Suitable for Diet?
Celtic Sea Salt	Sodium Chloride + Trace Minerals	Small, but present	Culinary seasoning	Yes (in moderation)
Himalayan Pink Salt	Sodium Chloride + Trace Minerals	Small, but present	Culinary seasoning	Yes (in moderation)
Epsom Salt	Magnesium Sulfate	High	Topical baths, soaks	No (never eat)
Magnesium Chloride Flakes	Magnesium Chloride	High	Topical baths, soaks	No (never eat)
Dead Sea Salt	Magnesium Chloride + Trace Minerals	Very High	Topical baths, spa treatments	No (never eat)

Conclusion: Making Informed Choices for Your Diet

When considering what kind of salt has magnesium in it, the answer depends on your goal. If you are seeking trace minerals for flavor, unrefined culinary salts like Celtic or Himalayan are suitable in moderation. However, if your goal is to meaningfully increase your magnesium intake for health benefits, you should look to whole foods like nuts, seeds, and leafy greens. Topical salts like Epsom salt and magnesium chloride flakes offer an alternative for transdermal absorption to soothe muscles and promote relaxation, but they are not safe for consumption. Making an informed choice ensures you get the benefits of magnesium without the risks of excessive sodium or unsafe ingestion of therapeutic salts.

Visit the NIH website for comprehensive information on magnesium and dietary supplements.

Frequently Asked Questions

No, you should never eat Epsom salt (magnesium sulfate) unless specifically advised by a doctor for certain medical procedures, as it can cause severe side effects like diarrhea and potential magnesium toxicity.

While Himalayan pink salt contains trace amounts of magnesium and other minerals, the concentration is very low. It is not a significant or practical source for meeting your daily magnesium requirements.

Magnesium sulfate (Epsom salt) and magnesium chloride are both mineral compounds used for topical soaks. Magnesium chloride is often considered more bioavailable for skin absorption, but both are used to relax muscles and raise magnesium levels transdermally.

The safest and most effective way to increase your magnesium intake is by eating magnesium-rich whole foods like leafy greens, nuts, seeds, and legumes. You can also use a supplement under the guidance of a healthcare professional.

Yes, Celtic sea salt is less refined than table salt and retains more of its natural trace minerals, including a small amount of magnesium. However, it is not a significant dietary source.

No, Dead Sea salts have a high magnesium concentration but are intended for external use in baths and spa treatments. They are not safe for consumption and are not a dietary source of magnesium.

Low magnesium levels, or hypomagnesemia, can cause symptoms such as muscle spasms, weakness, fatigue, and abnormal heart rhythms. Severe deficiency can lead to more serious issues like seizures and personality changes.