Is Celtic Salt Good for You? What Are the Health Benefits of This Popular Salt?

Did you know that people have been using salt to season and preserve food for nearly 10,000 years? It’s one of the most beloved ingredients in the world. Every culture has developed and perfected their own versions. 

Different types of salt have been used in the culinary world for a long time. But now they can be found more easily in grocery stores and at dinner tables. Originally cultivated in Brittany, France, Celtic salt — also known as sel gris — is one type of salt that’s recently been lauded by TikTok influencers for its supposed health benefits.

Celtic salt is naturally higher in certain minerals, which gives it a gray tint. It’s this mineral profile that influencers claim gives Celtic salt certain health benefits. But is there any truth behind this trend? Let’s take a closer look. 

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What are the benefits of Celtic salt?

Celtic salt's recent surge in popularity is partially based on some of its reported health benefits. 

Celtic salt is produced in a very different way from other salts. Table salt and other forms of sea salt undergo extensive processing at very high temperatures before they arrive at your grocery store. This processing can remove the salt’s natural minerals and moisture. 

Celtic salt is made by allowing seawater to dry out, leaving behind the nutrient-rich salt crystals. Since Celtic salt isn’t exposed to those high temperatures, it doesn’t lose its moisture or mineral levels. The natural drying process helps keep the taste profile intact. So how can these things impact Celtic salt’s health benefits? Let’s take a look at some of the claims. 

Balances electrolytes

Celtic salt naturally contains higher levels of magnesium, calcium, and potassium than regular table salt. It’s true that these key electrolytes support your health in many ways. Because of this, some people claim that Celtic salt balances your electrolytes levels and improves your overall health. 

But there’s no research that supports these claims. Although Celtic salt does contain more electrolytes than other salts, the difference is very small. An analysis of Celtic salt shows that it is 85% sodium chloride while regular table salt is 99% sodium chloride. That may sound like a big difference. But you have to keep in mind that magnesium, potassium, and calcium only account for 0.5% of Celtic salt’s makeup. And since you’re only eating a small amount of salt at a time, that difference really isn’t going to impact your body’s total levels of electrolytes. 

Boosts hydration

Staying hydrated keeps your body running smoothly. From your heart to your muscles to your gut — every part of your body depends on water to do all of its jobs. That’s why it’s important to drink enough water each day. 

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Some people say that adding Celtic salt to water can help you stay hydrated. It’s true that fluids that contain electrolytes can help people stay hydrated. They're a good option if you’re experiencing diarrhea or engaging in vigorous exercise. But most people don’t need electrolyte drinks to stay hydrated. There’s often little or no benefit to drinking electrolyte drinks on a regular basis. Water is often the best and healthiest option. And there’s no evidence that using celtic salt specifically — say instead of another form of salt — helps your body hold on to more water.

That said, making your own electrolyte-containing drinks may be healthier than pre-made varieties. Some electrolyte drinks have a lot of added sugar. Homemade varieties usually have less sugar. So making your own electrolyte drink, whether you use Celtic salt or another salt, can be better for you than reaching for a premade option. 

Alkalizes the body

There are claims that Celtic salt alkalizes the body. Celtic salt has an alkaline pH of 10, compared to table salt, which has a neutral pH. People who follow an alkaline diet believe that a higher pH balance improves immune function, detoxes the body, and slows down aging. 

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But there isn’t any evidence that an alkaline diet helps with any of these things. And following an alkaline diet doesn’t lower your risk of developing cancer.

Plus, your body naturally regulates its pH level. Unless you have certain medical conditions, what you eat and drink, especially in small amounts, will not change your body’s pH.  

Clearer, healthier skin

There are claims that Celtic salt can give you healthier, glowing skin. But unlike its other health claims, you don’t have to eat Celtic salt to get this benefit. 

Celtic salt forms larger crystals than table salt. This makes it the right size to use as a natural exfoliant. You can buy Celtic salt scrub or make your own at home by mixing Celtic salt with any quality skin oil. You can also add a couple of drops of skin-safe essential oils. Keep in mind that you may want to avoid exfoliant products (even the natural, homemade kind) if you have certain skin conditions or any open wounds or rashes.

You can also add 1 cup of Celtic salt to your bathwater for a saltwater soak. If you enjoy Epsom salt baths, you can also combine Celtic salt with Epsom salt 

How can you add Celtic salt to your diet?

There’s no evidence that Celtic salt will help you live a healthier or longer life. So if you don’t want to add Celtic salt to your diet, there’s no reason to. But its minerals and texture can lend a different flavor profile to your daily meals. 

You can simply use Celtic salt instead of regular table salt for cooking. Remember, most people eat too much salt. So it’s best to use Celtic salt sparingly. Limiting your salt intake can have long-term benefits for your health. 

Also, keep in mind that the Celtic salt crystals are larger and can add an extra crunch to food. If this doesn’t sound appealing, there are finely ground varieties available. 

What are the best alternatives to Celtic salt?

If you are trying to consume less salt, you can try some of these heart-healthy salt substitutes: 

• Salt-free spices

• Garlic (pressed or powdered)

• Onion (chopped or powdered)

• Ginger

• Lemon juice or zest

• Nutritional yeast

• Apple cider vinegar

• Balsamic vinegar

You can also avoid hidden salt by choosing low-sodium foods or sodium-free foods and limiting prepacked and frozen meals. 

Why trust our experts?

Written by:

Meredith Grace Merkley, DO, FAAP

Dr. Merkley is a licensed, board-certified pediatrician who has over a decade of experience working in community health. She is currently a National Health Services Corp scholar, and is serving as the medical director of a school-based health clinic at a federally funded health center.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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