Is French Sea 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, French sea salt — also known as sel gris — is one type of salt that’s recently been lauded by TikTok influencers for its supposed health benefits.

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

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save over 40% on Qsymia with GoodRx

Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.

Save now

What are the benefits of French sea salt?

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

French sea 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. 

French sea salt is made by allowing seawater to dry out, leaving behind the nutrient-rich salt crystals. Since French sea 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 French sea salt’s health benefits? Let’s take a look at some of the claims. 

Balances electrolytes

French sea 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 French sea salt balances your electrolytes levels and improves your overall health. 

But there’s no research that supports these claims. Although French sea salt does contain more electrolytes than other salts, the difference is very small. An analysis of French sea 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 French sea 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. 

EXPERT PICKS: WHAT TO READ NEXT

• Is salt bad for you? Your body needs some salt to stay healthy, but most people take in more than what they need. 

• Trying to lower your salt intake? Here’s a list of salt substitutes that you can try for better heart health. 

• Need to choose between iodized and non-iodized salt? Our experts break down the differences between these two salts.

Some people say that adding French sea 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 French sea 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 French sea salt or another salt, can be better for you than reaching for a premade option. 

Alkalizes the body

There are claims that French sea salt alkalizes the body. French sea 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. 

Read more like this

Explore these related articles, suggested for readers like you.

Should You Be Drinking Pickle Juice? A Dietitian Explains What You Need to Know

5 Best Electrolyte Drinks for Older Adults

Is Lemon Water Good for You? A Dietitian Separates Fact From Fiction

What’s the Best Drink to Stay Hydrated?

View more

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

French sea salt forms larger crystals than table salt. This makes it the right size to use as a natural exfoliant. You can buy French sea salt scrub or make your own at home by mixing French sea 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 French sea salt to your bathwater for a saltwater soak. If you enjoy Epsom salt baths, you can also combine French sea salt with Epsom salt.

How can you add French sea salt to your diet?

There’s no evidence that French sea salt will help you live a healthier or longer life. So if you don’t want to add French sea 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 French sea salt instead of regular table salt for cooking. Remember, most people eat too much salt. So it’s best to use French sea salt sparingly. Limiting your salt intake can have long-term benefits for your health. 

Also, keep in mind that the French sea 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 French sea 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.

Our editorial standards

Meet our experts