Celtic salt, also known as “sel gris”, “celtic sea salt’ or “gray salt,” is a type of sea salt that is characterized by its gray color, which comes from trace minerals and algae found in the seawater and the natural clay beds where it is harvested. This salt is primarily gathered from coastal areas, particularly those near the Celtic Sea in northwestern France, although it is now sourced from various coastlines around the world
In this article, we’ll dive into 13 powerful benefits associated with Celtic salt, explore the science (and sometimes, lack thereof) behind the claims, and importantly, discuss potential side effects you need to be aware of before making the switch.
Celtic Salt Benefits
Celtic salt is often touted as a healthier alternative to regular table salt, primarily due to its mineral content and less processed nature. Here are 13 potential benefits of Celtic salt:
Benefit 1. Rich in Minerals and Trace Elements
Celtic salt is more than just sodium chloride; it’s a treasure trove of naturally occurring minerals and trace elements, quite unlike the heavily processed table salt we often find.
Imagine seawater, which is brimming with life and minerals – Celtic salt, being harvested from pristine coastal regions, retains a snapshot of this mineral richness.
When we say minerals, we’re talking about essential elements like magnesium, crucial for over 300 enzyme reactions in our body, including energy production and muscle function.
Then there’s calcium, vital for strong bones and nerve signaling.
Potassium, another key player, works hand-in-hand with sodium to maintain fluid balance and healthy blood pressure.
We also get trace amounts of iron, important for carrying oxygen in our blood, and zinc, which boosts our immune system and helps with wound healing.
Tip: To maximize mineral intake benefits of Celtic salt, use it as your primary seasoning for mineral-rich foods. Sprinkle Celtic salt on your salads packed with leafy greens (rich in magnesium and calcium) and vegetables like spinach and kale.
Benefit 2. Great For Electrolyte Balance
Electrolytes are like the body’s internal communication and hydration system, and Celtic salt plays a vital role in this. Key electrolytes found in Celtic salt include sodium, potassium, magnesium, and chloride.
Imagine them as tiny messengers carrying electrical charges that are essential for numerous bodily functions. Sodium, for example, isn’t just about saltiness; it’s crucial for regulating fluid balance in our cells and throughout our body (it helps our cells hold onto the right amount of water).
Potassium works closely with sodium to maintain this delicate fluid balance and is vital for nerve signals, enabling our brain to communicate with our muscles and organs effectively.
Magnesium is involved in muscle relaxation and nerve transmission, preventing cramps and twitches. Chloride, along with sodium, helps maintain blood volume and blood pressure.
Why is electrolyte balance so crucial? When you exercise and sweat, you lose electrolytes. If these aren’t replenished, you might experience muscle cramps, fatigue, or even dizziness. Electrolytes are fundamental for proper hydration because they help water move into the right places in our body. They also enable our nerves to fire correctly, allowing muscles to contract and relax (everything from your heartbeat to the blink of your eye relies on this intricate electrolyte dance).
Tip: To maximize electrolyte balance benefits of Celtic salt, create your own natural electrolyte drink after exercise or on hot days. Simply add a pinch of Celtic salt (about ¼ teaspoon) to a large glass of water (around 16-20 ounces) along with a squeeze of lemon juice or lime juice for added flavor and vitamin C.
Benefit 3. Improved Hydration
Celtic salt can actually help you hydrate better, it might sound counterintuitive because we often associate salt with dehydration, but it’s all about the right kind and the right amount.
The key player here is sodium chloride, the primary component of salt, but in Celtic salt, it’s accompanied by other helpful minerals. Sodium, in particular, plays a crucial role in water absorption and retention within our body.
Think of sodium as a magnet for water, when you consume sodium, it encourages water to move from your digestive system into your bloodstream and cells. This process helps to increase the volume of fluid inside your body, essentially enhancing your hydration levels.
Tip: To maximize hydration benefits of Celtic salt, start your day with a “sole” water. Sole (pronounced so-lay) is essentially Celtic salt-saturated water. To make it, fill a glass jar about ¼ full with Celtic salt, then fill the rest with good quality water. Let it sit overnight, and in the morning, the salt should be dissolved. Take one teaspoon of this sole solution and mix it into a glass of fresh water and drink it first thing in the morning on an empty stomach. This provides a gentle, hydrating mineral boost to kickstart your day and help your body absorb water more effectively throughout the morning, setting you up for better hydration from the get-go.
Benefit 4. May Support Respiratory Health
Celtic salt, particularly in the form of saline solutions or inhaled salt air, may offer gentle support for respiratory health.
While not a cure for serious respiratory illnesses, it can be a comforting natural aid for mild conditions. The mechanism here is multifaceted.
Firstly, the sodium chloride in Celtic salt, when dissolved in water, creates a saline solution that can help to draw out excess fluid from swollen mucous membranes in the nasal passages. Think of it as gently reducing inflammation and congestion.
Secondly, the trace minerals present in Celtic salt, such as magnesium and calcium, may have soothing properties that can calm irritated respiratory tissues.
Why might this support respiratory health? Imagine having a stuffy nose due to a cold or allergies. Saltwater rinses are often recommended because they can help to clear nasal passages, reduce congestion, and wash away irritants like pollen and dust. These saline solutions can help to thin mucus, making it easier to expel, and can soothe inflamed tissues. While inhaling salt air (like at the beach) has long been associated with respiratory benefits, using Celtic salt in a homemade saline solution can offer a similar, albeit milder, effect at home.
Tip: To maximize respiratory health benefit of Celtic salt, create a gentle saline nasal rinse. Dissolve about ¼ teaspoon of Celtic salt in a cup of lukewarm, distilled or previously boiled and cooled water. Use a nasal rinse bottle or a neti pot to gently flush each nostril with this solution over a sink. Do this once or twice a day, especially when you feel congested or during allergy season.
Benefit 5. Potential Digestive Aid
Celtic salt can play a supportive role in digestion, primarily by contributing to the production of hydrochloric acid (HCl) in your stomach.
Hydrochloric acid is a powerful digestive juice naturally produced in the stomach, and it’s essential for breaking down food, especially proteins, and for absorbing nutrients like vitamin B12, iron, and calcium.
Salt, specifically sodium chloride, is a necessary component for the stomach cells to manufacture HCl.
Think of salt as a key ingredient that enables your stomach to produce this vital digestive acid.
Tip: To maximize digestive aid benefits of Celtic salt, try seasoning your meals with it just before eating, rather than only during cooking. This is based on the idea that tasting salt can stimulate saliva production and prepare your digestive system for food.
Benefit 6. May Support Skin Health
Celtic salt, with its rich mineral profile, can be a boon for skin health, offering benefits that go beyond just cleansing. The key players here are minerals like magnesium, calcium, and potassium, which are all naturally present in Celtic salt.
Magnesium is known for its anti-inflammatory properties and its ability to soothe irritated skin conditions like eczema and psoriasis. It also plays a role in skin hydration and repair.
Calcium is essential for skin cell regeneration and maintaining the skin’s protective barrier. Potassium helps in maintaining skin hydration at a cellular level.
Beyond these, the mild antiseptic properties of salt itself can aid in cleansing and potentially reducing bacteria on the skin’s surface.
Tip: To maximize skin health benefits of Celtic salt, prepare a mineral-rich Celtic salt bath. Add about one to two cups of Celtic salt to a warm (not hot) bath and soak for 15-20 minutes, two to three times a week.
Benefit 7. Unrefined and Less Processed
One significant advantage of Celtic salt is its unrefined and minimally processed nature, setting it apart from heavily processed table salt. Unlike table salt, which often undergoes extensive industrial processes involving bleaching and the addition of anti-caking agents like sodium aluminosilicate or magnesium carbonate, Celtic salt is harvested traditionally, typically through methods of solar evaporation in salt pans. This minimal processing means that Celtic salt retains its natural moisture content and, importantly, its full spectrum of naturally occurring minerals and trace elements. It essentially remains closer to its natural state as it was found in seawater.
Tip: To maximize the “unrefined” benefits of Celtic salt, consciously replace your regular table salt entirely with Celtic salt in all your cooking and seasoning needs. This is a straightforward swap that allows you to consistently benefit from using a less processed salt option in your daily diet.
Benefit 8. May Help Balance Blood Sugar
Celtic salt’s mineral content might play a role in blood sugar regulation, although it’s important to note this is not a medically established treatment for diabetes. The potential benefit here stems from minerals like magnesium and chromium found in trace amounts within Celtic salt.
Magnesium is known to improve insulin sensitivity, which is how effectively your cells respond to insulin, the hormone that regulates blood sugar.
Chromium is also believed to enhance insulin’s action and glucose metabolism.
By potentially improving insulin sensitivity, these minerals might contribute to better blood sugar control.
Tip: To explore the potential blood sugar balancing health benefits of Celtic salt, incorporate it into balanced meals that are designed to support stable blood sugar.
Benefit 9. May Support Cardiovascular Health (in moderation)
This is a nuanced benefit and hinges heavily on the principle of moderation. While high sodium intake is generally linked to blood pressure concerns, the mineral balance in Celtic salt, particularly the presence of potassium and magnesium, may offer a different perspective when consumed in moderation as part of a mineral-rich diet.
Potassium is known to help counter the effects of sodium on blood pressure by promoting sodium excretion and relaxing blood vessel walls.
Magnesium also contributes to blood vessel relaxation and healthy blood pressure levels. The balance of sodium with these other minerals in Celtic salt could, in theory, be less detrimental to blood pressure than isolated sodium chloride in refined table salt, when consumed within recommended daily limits.
Tip: To tentatively explore the potential cardiovascular health benefits of Celtic salt, use it mindfully in your cooking while also focusing on a potassium-rich diet. Increase your intake of foods naturally high in potassium, like bananas, spinach, sweet potatoes, and beans.
Benefit 10. Enhances Flavor of Food Naturally
Many people find that Celtic salt simply tastes better than regular table salt, describing its flavor as more complex, nuanced, and less aggressively salty. This perceived superior taste is often attributed to its mineral composition beyond just sodium chloride.
The trace minerals, such as magnesium, calcium, and sulfates, while not contributing a distinct salty taste themselves, are thought to subtly modulate and enrich the overall flavor profile of the salt. Some describe it as having a slightly sweeter or more rounded salinity compared to the harsh, single-note saltiness of refined table salt. This enhanced flavor perception can be quite subjective but is a frequently reported advantage.
Tip: To maximize flavor enhancement benefit of Celtic salt, use it as a “finishing salt.” This means sprinkling it onto your food right at the end of cooking or just before serving, rather than only using it during the cooking process.
Benefit 11. May Support Adrenal Function
Celtic salt, through its electrolyte and mineral content, may offer subtle support for adrenal gland function. The adrenal glands are small but mighty organs responsible for producing hormones like cortisol and aldosterone, which are crucial for stress response, energy regulation, and blood pressure control.
Electrolytes, particularly sodium and chloride, along with minerals like magnesium and potassium (all found in Celtic salt), are essential for the adrenal glands to function optimally.
Sodium and chloride are necessary for maintaining fluid balance and blood pressure, which are key aspects regulated by adrenal hormones.
Magnesium and potassium are involved in stress response and overall hormonal balance.
Tip: To maximize adrenal function support benefit of Celtic salt, consider incorporating it into a daily “adrenal cocktail.” This isn’t an alcoholic drink, but a nourishing beverage designed to support adrenal health. Mix together about ½ cup of orange juice (provides vitamin C and potassium), ¼ cup of coconut water (good source of potassium and electrolytes), and a pinch of Celtic salt (for sodium and trace minerals). Drink this once a day, ideally in the morning or early afternoon when adrenal support is often most beneficial.
Benefit 12. Potentially Better for Iodine Needs
This benefits comes with a significant caveat: Celtic salt is not typically iodized like table salt and should not be relied upon as a primary source of iodine if you are concerned about iodine deficiency. However, some natural Celtic salts, depending on their source and harvesting methods, can contain trace amounts of naturally occurring iodine.
This naturally occurring iodine comes from the seawater from which the salt is derived. While the amounts are variable and generally low, if you consume a diet that already includes other iodine-rich foods like seaweed, fish, or dairy, using Celtic salt might contribute a small, supplementary amount of iodine to your overall intake.
Benefit 13. May Reduce Muscle Cramps
Celtic salt, due to its electrolyte content, can be helpful in reducing muscle cramps, especially those related to electrolyte imbalances from exercise or dehydration.
Muscle cramps, often those annoying and painful spasms in your legs or feet, can be triggered by various factors, but electrolyte deficiencies, particularly in sodium, potassium, and magnesium, are common culprits.
When you sweat, you lose these electrolytes, and if they are not adequately replenished, it can disrupt muscle function and lead to cramping. Celtic salt contains all three of these key electrolytes, offering a natural way to help restore balance.
Tip: To maximize muscle cramp reduction benefit of Celtic salt, prepare a post-workout electrolyte drink or snack. After exercise, especially if it was intense or you sweated a lot, mix a pinch of Celtic salt (about ⅛ to ¼ teaspoon) into a glass of water and drink it, or sprinkle Celtic salt on a post-workout snack like a banana or a piece of avocado toast.
How Much Celtic Salt per Day?
Although Celtic salt is often praised for its trace minerals, it still provides roughly the same amount of sodium as regular salt. I advise you to aim for a pinch to ¼ teaspoon of this salt per day, especially if you’re cooking at home and adding no other sources of salt. Many processed foods already contain high levels of sodium, so using Celtic sea salt sparingly helps you stay within the recommended limit of about 1,500–2,300 mg of sodium daily.
Does Celtic Salt Have Iodine?
Celtic salt does contain iodine, but only in trace amounts. It has a naturally occurring iodine level of approximately 0.68 parts per million. However, this amount is not considered significant enough to meet the daily iodine requirements
How to Use Celtic Salt
Celtic salt can be used in various ways to enhance your culinary experiences and potentially benefit your health. Here are some common methods for incorporating Celtic salt into your daily intake:
Culinary Uses
- Seasoning Foods: Use Celtic sea salt to season meats, vegetables, and other dishes. Its distinctive flavor can enhance the taste of your meals.
- Finishing Salt: Due to its larger grain size, Celtic sea salt is excellent as a finishing salt. Sprinkle it on dishes just before serving to add texture and flavor.
- Cooking: If you want to use Celtic sea salt in cooking, consider grinding it to a finer consistency, as it does not dissolve as easily as table salt.
Hydration
- In Water: Some people add a pinch of Celtic sea salt to their drinking water, believing it helps with hydration. However, research suggests that while salt can increase thirst, it does not necessarily improve hydration levels significantly.
Other Uses
- Salt Baths: This salt can be added to bathwater for a relaxing soak. It is believed that soaking in salt water may help ease certain skin conditions and promote relaxation.
- Body Scrubs: You can create a natural body scrub by mixing this salt with oils and other ingredients to exfoliate and nourish the skin
Side Effects of Celtic Salt
While Celtic salt is natural and minimally processed, it still contains sodium, so moderation is key. Excessive sodium intake can contribute to high blood pressure, water retention, and an increased risk of heart disease and kidney problems. If you have conditions such as hypertension or kidney disease, you need to be especially cautious.
Even though the trace minerals in this salt are beneficial, consuming too much can lead to an imbalance in your body’s electrolyte levels.
Sources:
[1] https://www.webmd.com/food-recipes/celtic-salt
[2] https://www.grapetree.co.uk/blog/celtic-sea-salt-benefits-uses-and-side-effects
[3] https://www.lukecoutinho.com/blogs/nutrition-en/celtic-sea-salt-benefits/
[4] https://www.vitacost.com/blog/benefits-of-celtic-sea-salt/
[5] https://www.seasaltsuperstore.com/blogs/what-is-salt/what-is-celtic-sea-salt-and-how-is-it-different
