Updated on - 05 Feb 2026
Himalayan pink salt is often promoted as a healthier alternative to regular table salt, praised for its trace minerals and natural origin. However, despite its reputation, it is still primarily composed of sodium chloride, the same compound found in common salt. Excessive intake can therefore pose similar health risks, including increased blood pressure and potential heart strain. Moreover, certain claims about its superior mineral content or detoxifying effects lack strong scientific backing.
So, it is important to understand that moderation remains key. Knowing the possible side effects of Himalayan pink salt can help maintain a balanced diet and prevent long-term health complications.
What is Himalayan pink salt?
Himalayan pink salt is a variety of rock salt that is derived from the Khewra Salt Mine in the Punjab region of Pakistan. Its distinctive pink hue comes from trace minerals, such as iron, potassium, calcium and magnesium, naturally embedded in the salt crystals.
Unlike regular table salt, which undergoes refining and includes additives like anti-caking agents and iodine, Himalayan pink salt is minimally processed and additive-free. This makes it a more natural alternative, often hand-mined to retain its purity and mineral composition.
Beyond culinary use, it is also popular in bath soaks, salt lamps and spa therapies.
What are the Himalayan pink salt side effects?
While Himalayan pink salt provides essential minerals, careless use can lead to certain health complications. Below are the key side effects to consider before incorporating it into your diet:
1. High blood pressure and heart risks
Like all salts, Himalayan pink salt contains sodium, which is necessary for regulating bodily functions. However, excessive sodium consumption can elevate blood pressure and strain the cardiovascular system. For individuals with pre-existing heart issues, this can be particularly harmful, increasing the risk of heart attacks or strokes.
2. Strain on the kidneys
The kidneys are crucial for filtering excess salt from the body. However, a high sodium intake can overwork the kidneys, potentially causing damage or worsening existing kidney conditions. Those with kidney-related concerns should be cautious when consuming large amounts of Himalayan pink salt.
3. Fluid retention
Another common side effect of high sodium consumption is fluid retention. This can result in bloating and swelling, particularly in the hands, feet and face. If you experience these symptoms regularly after using Himalayan pink salt, it may be a sign of overconsumption.
4. Iodine deficiency
Unlike iodised table salt, Himalayan pink salt lacks significant levels of iodine, a vital nutrient required for proper thyroid function. Regular use of Himalayan salt without iodine supplementation can lead to iodine deficiency, which may cause symptoms such as fatigue, weight gain and impaired thyroid function.
5. Risk of contaminants
Though touted as pure, Himalayan pink salt can occasionally contain trace amounts of contaminants like lead, arsenic or cadmium. Over time, exposure to these substances could pose health risks, making it essential to source salt from trusted suppliers.
Who should avoid or limit the use of Himalayan pink salt?
Individuals who should avoid or limit Himalayan pink salt include:
- Individuals with high blood pressure or heart disease: Himalayan pink salt, like regular salt, is high in sodium. Too much intake can raise blood pressure and strain the heart.
- People with kidney problems: The kidneys filter excess sodium. Too much salt can worsen kidney function or lead to fluid retention.
- Those on a low-sodium diet: If a doctor has recommended limiting sodium intake, Himalayan pink salt is not suitable, as it contains almost the same amount of sodium as table salt.
- People with swelling or oedema: Excess sodium can cause water retention, resulting in swelling in areas such as the hands, legs or other body parts.
- Pregnant women: High sodium intake during pregnancy may contribute to water retention and high blood pressure, which can affect both mother and baby.
- Older adults: As people age, the body becomes more sensitive to sodium, increasing the risk of hypertension and cardiovascular problems.
- Individuals with liver disease: Excess sodium can worsen fluid accumulation and complications related to liver conditions.
Role of health insurance in managing salt-related health issues
A health insurance policy provides essential financial support for managing health problems linked to high salt intake, such as hypertension, heart disease and kidney issues. These conditions often need regular monitoring, doctor visits and medication, which can be costly over time. Having coverage helps ensure early diagnosis and timely treatment without financial stress.
There are various health insurance plans available under a policy that cover preventive check-ups, hospitalisation and long-term care for such conditions. For older adults, the risk of salt-related diseases increases with age. In such cases, opting for a parents health insurance plan is a wise choice, as it provides protection against unexpected medical costs and ensures access to quality healthcare when it’s needed most.
Conclusion
While Himalayan pink salt can add flavour and minerals to your diet, excessive consumption may lead to health conditions like high blood pressure, heart problems and kidney strain, particularly in older adults or those with existing conditions. Monitoring your salt intake is essential, but managing potential health risks also involves being prepared for medical needs. A health insurance plan can help in such cases. To get expert guidance on the right plan for you or your parents, fill out the form on this page today.
FAQs
1. Is Himalayan pink salt safer than regular table salt?
Himalayan pink salt contains small amounts of minerals like iron, magnesium and calcium, but its sodium content is almost the same as regular salt. Consuming it in large amounts can still pose health risks.
2. Who should be careful with Himalayan pink salt?
People with high blood pressure, heart or kidney conditions, older adults and those on a low-sodium diet should limit its use. Those with iodine deficiency should also be cautious.
3. How much Himalayan pink salt is safe to consume daily?
It is recommended to keep total daily sodium intake, including pink salt, under 2,300 mg (about one teaspoon). This helps prevent high blood pressure and lowers the risk of heart and kidney issues.
4. Does Himalayan pink salt contain iodine?
No, unlike iodised table salt, it does not provide added iodine, which is necessary for proper thyroid function.
5. How can I balance Himalayan pink salt in my diet?
Use it in moderation, combine it with fresh vegetables, fruits and whole grains, and avoid adding extra salt to processed foods.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.
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