Health, Health Benefits, immune system, Microbiome, Nutrition, Research, wellness - February 16, 2026

Salt Has Been Demonised — But the Science Shows It’s Essential for Health

For decades, salt has been cast as a villain. Headlines warn us about “too much salt,” and many consumers now believe any salt is harmful. But science tells a more balanced story.

Salt — in the right amounts and the right context — is vital for human physiology. It plays a central role in hydration, blood pressure regulation, nerve and muscle function, and even gut health. What’s more, the type of salt matters.

Today, we’re diving into what research actually says — and why including proper salts in your diet is not only safe but beneficial.

Why Salt Is Essential

Salt is made up of sodium and chloride. These two minerals are not just “electrolytes” — they are foundational to life:

1. Salt Regulates Fluid Balance

Sodium helps maintain fluid balance inside and outside cells. Without it, your body can’t regulate hydration, blood volume, or blood pressure.

The body needs sodium for:

Maintaining the balance of fluids
Transporting nutrients into cells
Removing waste products from cells

Human physiology has evolved on a diet with natural salts; low-salt environments are new in evolutionary history and can cause imbalances.

Research: Salt Is Not the Enemy

Salt and Blood Pressure

The idea that all salt increases blood pressure is overly simplistic.

Some studies show that sodium restriction can reduce blood pressure in sensitive individuals, but outcomes are highly individual and depend on baseline sodium status, potassium intake, and overall diet:
➡️ A 2020 meta-analysis in The Lancet found that reducing sodium too aggressively may harm certain populations and that benefits are greatest in those with high blood pressure — not everyone.
Link: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)32238-5/fulltext

Other research suggests the balance between sodium and potassium — not sodium alone — is more predictive of heart health:
➡️ The INTERSALT study found that high potassium intake mitigates risks associated with sodium, and that sodium alone isn’t as harmful when potassium is adequate.
Link: https://pubmed.ncbi.nlm.nih.gov/6635877/

Salt, Hydration & Performance

Salt is critically important for hydration — especially in heat, exercise or stress.

Sodium helps your body retain water and maintain blood volume.
Chloride is needed to make gastric acid (HCl), essential for healthy digestion.
In athletes, proper salt helps prevent cramps and supports performance.

➡️ Sports medicine researchers note that sodium loss through sweat varies widely, and personalised sodium intake can improve hydration and reduce fatigue.
Link: https://journals.physiology.org/doi/full/10.1152/jappl.00580.2015

Salt Is a Key Part of Electrolyte Balance

Salt isn’t just sodium chloride — it works with other electrolytes:

Potassium supports muscle function and heart rhythm
Magnesium supports nerve signalling and metabolism

The ratio of sodium to potassium appears far more important than the absolute amount of sodium.
➡️ A large cohort study showed that high sodium combined with low potassium increases cardiovascular risk — but when potassium is adequate, the risk diminishes.
Link: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.116.07669

Salt and Gut Health: An Emerging Picture

While high-salt diets have been shown in some animal studies to affect gut microbes, the story is nuanced.

Refined table salt lacks minerals that occur in more natural salts.
The microbiome is influenced by diet, fibre, hydration and mineral balance — not salt alone.

➡️ A 2024 review in Biology acknowledges that extreme salt intake can shift microbial communities but emphasises that moderate intake as part of a balanced diet remains compatible with a healthy microbiome.
Link: https://www.mdpi.com/2079-7737/13/9/674

The gut environment thrives on adequate fluid balance, balanced electrolytes and diverse nutrients — salts are just one part of this ecosystem.

Natural Salts vs Highly Refined Table Salt

Not all salt is equal.

Refined Table Salt

Mostly sodium and chlorine
Often stripped of trace minerals
May contain additives

Natural Mineral Salts (e.g. sea salt, Himalayan)

Contain trace minerals like magnesium, calcium, potassium
May support electrolyte balance more naturally
Provide micronutrients that have roles in metabolism

👉 These natural mineral salts may offer broader benefits than isolated sodium chloride.

When Salt Does Become a Problem

Salt can harm in specific contexts:

✔ People with salt-sensitive hypertension
✔ Kidney disease or impaired sodium excretion
✔ Extreme processed food intake (high-salt, low-nutrient)

Even then, the problem isn’t salt alone — it’s salt without nutrient balance and alongside ultra-processed diets.

Balanced diets with whole foods, vegetables (high in potassium), and natural salts mitigate these risks.

Putting It All Together: A Practical Approach

Here’s how to include salt wisely:

✅ Use natural mineral salts

Small amounts of sea salt or Himalayan salt can provide both sodium and trace minerals.

✅ Pair salt intake with potassium-rich foods

Spinach, bananas, sweet potatoes and avocados help balance sodium.

✅ Listen to your body

Hydration status, blood pressure, cramp frequency and energy levels all give clues.

✅ Consider context

Heat, exercise or illness increase salt needs; a one-size-fits-all approach doesn’t work.

Final Takeaway

Salt has been oversimplified in mainstream nutrition. It is not inherently “bad.”
The right kind of salt, in the right amounts, plays a fundamental role in hydration, digestion, electrolyte balance and overall physiology.

Rather than fear salt, we should focus on mineral balance, whole foods and personalised nutrition.

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