Choosing the Healthiest Everyday Salt: Why My Recommendation Has Evolved

Calm Nutrition LLC
3 days ago
6 min read

For years, one of the simplest nutrition upgrades I recommended was replacing regular table salt with a natural, unrefined salt like sea salt or Himalayan pink salt.

My reasoning was straightforward. Unrefined salts undergo less processing, retain naturally occurring trace minerals, and don't contain some of the additives commonly found in conventional table salt.

But recently, I found myself asking a new question...

If our oceans now contain microplastics, should that change my recommendation?

As nutrition science continues to evolve, I believe our recommendations should evolve too. So I decided to spend time digging into the research surrounding today's salt options, not just looking at mineral content, but also considering environmental contaminants like microplastics and heavy metals.

Here's what I learned.

Why I Still Prefer Unrefined Salt

Regular table salt is one of the most highly processed foods in the pantry.

During manufacturing, most naturally occurring minerals are removed, leaving almost pure sodium chloride. Many brands also contain anti-caking agents to keep the salt free-flowing, and iodine is often added to help prevent iodine deficiency.

While iodized salt has played an important role in public health, I still prefer foods that are as close to their natural state as possible. That's why my recommendation continues to lean toward minimally processed salts.

The Conversation Has Changed

Years ago, the question was simply:

"Should I choose table salt or sea salt?"

Today, we have another consideration: the environment.

Sea Salt and Microplastics

Sea salt is harvested by evaporating modern ocean water.

Unfortunately, researchers have detected microplastics in many sea salts from around the world. This isn't because sea salt is unhealthy, it's because our oceans now contain microscopic plastic pollution.

Does this mean I would never use sea salt?

Absolutely not.

But it does mean I pay much closer attention to where it comes from and whether the company is transparent about its testing.

Ancient Mined Salts

Ancient mined salts, such as Himalayan pink salt and Redmond Real Salt, come from underground deposits that formed millions of years ago, long before plastic existed.

Because of their origin, they are generally less likely to be exposed to modern ocean-derived microplastics.

Although some studies have detected microplastics in mined salts, researchers believe these are more likely introduced during modern mining, processing, packaging, or handling rather than originating from the ancient salt deposit itself.

Like many natural products that come from the earth, however, they can contain naturally occurring trace amounts of heavy metals. That's why I look for companies that openly share information about their sourcing and testing.

The Category That Really Caught My Attention

As I continued researching, I came across something I hadn't paid much attention to before:

Underground spring salts.

Unlike sea salt, these salts don't come from today's oceans.

Unlike mined rock salts, they aren't blasted or excavated from solid rock.

Instead, they originate from ancient underground mineral-rich brine springs that have been naturally protected deep below the earth's surface for thousands, sometimes millions of years. The mineral-rich water is brought to the surface and the salt is produced through natural evaporation.

From a theoretical standpoint, this may offer an ideal combination:

• Naturally occurring trace minerals

• Minimal processing

• Naturally protected from modern ocean-derived microplastic contamination

• Very low reported levels of heavy metals

Several companies have published impressive third-party laboratory testing showing extremely low or non-detectable levels of both heavy metals and microplastics.

So...is this now my top recommendation?

Not quite.

Here's why.

Most of the testing I've found has been commissioned by the manufacturers themselves. I appreciate that they're investing in transparency, it puts them ahead of many companies in the industry, but as a nutritionist, I also like to see findings confirmed by independent organizations over time.

So while underground spring salts are incredibly promising and represent a category I'm watching closely, I don't think we're quite at the point where I can confidently say they are the definitive "best" choice.

A Reality Check About Trace Minerals

One thing surprised me during this research.

Although natural salts contain dozens of trace minerals, they're still approximately 97–99% sodium chloride.

The amounts of magnesium, potassium, calcium, and other minerals are very small.

In other words...

I choose natural salts because they're less processed, not because I expect them to meet my daily mineral needs.

Those nutrients, including essential iodine, which supports healthy thyroid function, are much better obtained through an overall nutrient-rich diet. Depending on your eating pattern, good sources include seafood, seaweed, dairy (if tolerated), organic eggs, legumes, nuts, seeds, and plenty of vegetables.

Think of natural salt as a cleaner ingredient, not a multivitamin.

What About Kosher Salt?

If you love to cook, you've probably noticed that many recipes specifically call for kosher salt.

One common misconception is that "kosher" refers to a healthier or purer type of salt. It doesn't. The term primarily refers to the size and shape of the salt crystals, which are larger and flakier than regular table salt. Those larger crystals are easy to pinch with your fingers, making it easier to season food evenly, one reason so many professional chefs prefer it.

Most kosher salts are produced from refined evaporated salt, so they generally don't provide the naturally occurring trace minerals found in unrefined mined or spring salts. Some brands also contain anti-caking agents, while others do not, so it's worth reading the ingredient label.

If a recipe calls for kosher salt, it’s usually because of the crystal size, not because it’s nutritionally superior. If you prefer using a high-quality coarse mined salt or underground spring salt instead, you can absolutely substitute it! Just season thoughtfully: a tablespoon of one salt can contain considerably more sodium than a tablespoon of another due to differences in crystal size and density, so it’s always best to season to taste."

So What Am I Recommending Today?

My thinking has evolved slightly.

When choosing an everyday salt, these are now my priorities:

✔️ Minimal processing

✔️ Naturally occurring trace minerals

✔️ Transparent testing for contaminants

✔️ A naturally protected source

✔️ Companies willing to share third-party laboratory results

Today, I still feel very comfortable recommending a high-quality ancient mined salt from a reputable company.

At the same time, I'm watching the emerging underground spring salt category with great interest. If future independent testing continues to support what early research is showing, I could absolutely see my recommendation evolving again.

Keeping It All in Perspective

Whenever a new health topic gains attention, it's easy to lose sight of the bigger picture.

The amount of potential exposure from your salt is likely much smaller than what many of us encounter through bottled water, food packaging, highly processed foods, and other environmental sources.

The biggest wins for your health will always come from eating mostly whole foods, prioritizing sleep, moving your body, managing stress, and reducing ultra-processed foods.

Choosing a cleaner everyday salt is simply one more thoughtful upgrade, not a magic bullet.

So, Has My Recommendation Changed?

Yes...slightly.

I still believe choosing a minimally processed, naturally sourced salt is a meaningful upgrade over highly refined table salt.

But today, I'm paying much closer attention to where that salt comes from, how it's processed, and whether the company is transparent about testing for contaminants.

For now, I continue to recommend a high-quality ancient mined salt from a reputable company while keeping a close eye on the emerging research surrounding underground spring salts.

One of the things I love most about nutrition is that it's always evolving. As practitioners, our responsibility isn't to cling to old recommendations. It's to stay curious, evaluate new evidence, and help people make practical decisions based on the best information we have today.

I'll continue following the science, and if the evidence changes, I'll gladly evolve my recommendations along with it.

At Calm Nutrition, I believe wellness isn't about striving for perfection, it's about making thoughtful, evidence-informed choices that add up over time.

Whether it's choosing a healthier everyday salt or creating balanced meals that nourish your body, small daily habits can have a powerful impact on how you feel.

That's exactly what we work on together inside my 21-Day Body Boost™, where you'll learn practical strategies to support your gut, balance your energy, reduce inflammation, and create sustainable habits that last.

I'd love to hear from you, what salt do you currently keep in your kitchen, and has this article changed the way you'll think about it? Share your thoughts in the comments below!