How to Use Himalayan Salt

The benefits of himalayan salt go on and on. Learn how to use it for all that ails you

Why himalayan salt?

Table salt, stripped of minerals and bleached, is a freak of nature. Your body sees it that way, too. Sea salts, unfortunately, are becoming more and more polluted as the oceans fill up with toxins. Real Salt, mined from ancient sea beds, is untainted by toxins and provides a rich source of 60+ trace minerals. Himalayan salt is also mined from ancient sea beds, so it is pure from modern environmental toxins. It provides a whopping 84 trace minerals, plus a unique ionic energy that is released when the salt is mixed with water.

UPDATE: As it turns out, Real Salt, Celtic Salt, and Himalayan Salt share the same number and type of minerals. The “84 minerals” in himalayan salt is an unsupported claim. I had the opportunity to speak with a salt expert and I shared how unrefined salts compare, as well as concerns about contaminants in the salt.

Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home improve air quality! I start and end my day with himalayan salt, with lots of salt in-between. Here’s how to use himalayan salt for (almost) all that ails you: 

1. Himalayan Salt Sole

Since discovering sole, I start my day with a teaspoon of this powerfully detoxing and rejuvenating elixir. Because it requires only himalayan salt (or Real Salt), water, and a jar, this health treatment is accessible and affordable for everyone. 

Sole is water fully saturated with unrefined  salt. When himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. The ionic salt and trace minerals nourish each cell in your body.

The benefits of himalayan salt sole include:

  • Detoxifies the body by balancing systemic pH
  • Improves hydration by providing trace minerals
  • Improves mineral status of the body
  • Reduces muscle cramps by improving minerals and hydration
  • Helps balance blood sugar
  • Supports hormone balance for everyone, no matter what hormonal issues you face
  • Helps balance blood pressure because it provides unrefined, mineral-rich salt in an ionic solution
  • Improves sleep by supporting blood sugar and hormone balance
  • Acts as a powerful antihistamine
  • Supports weight loss by balancing hormones and improving energy
  • Supports thyroid and adrenal function (Source and read more benefits!)

How to make Salt Sole: 

  1. Fill a glass jar about 1/4 of the way with himalayan salt (or Real Salt or celtic sea salt), either ground or in chunks. Fill the rest of the way with filtered water. Add a plastic lid (not metal!), shake and let sit overnight. You should always have some undissolved salt in the jar, this means the water is fully saturated. Add more salt if needed.
  2. In the morning, take 1 tsp. of sole, mixed into some room temperature water, upon waking. Never use metal utensils with your sole!
  3. Keep refilling your jar with salt and water when it runs low. It lasts indefinitely.

Why is it important to avoid using metal utensils or a metal lid? According to my friend Darryl, who works at Real Salt:

The reason for [not using metal lids/utensils with sole] is that salt when mixed with water can (and will) oxidize metals.  It is the same reason that salt on the roads will rust your car.  Dry salt can sit on dry metal without it causing a chemical reaction – however when you add water to the equation everything changes and the chemical and physical reactions start to take place.  When this happens it can release other metals and chemicals into the salt water as the metal lid (or metal spoon) starts to corrode.  Even if they are stainless steel or other non-corrosive metals that won’t rust in theory, they can still react to the salt water.

Now that said, using a metal spoon to scoop water out a little water or to quickly stir the solution probably won’t be in contact with the salt water to start the reaction, so I would not worry too much about that few seconds.  I do that myself without worry.  Leaving the metal spoon in the salt water, or using metal canning jar lid that is in contact with the salt water for longer periods really increases the potential of having oxidization and corrosion issues by drawing chemicals/metals/elements out of the metal and into the water.

Himalayan sole, packed with all the benefits of himalayan salt

2.  Salt Therapy (Himalayan Salt Inhaler)

Spelotherapy, also called salt therapy, utilizes salt to address respiratory diseases and improve overall health. Although little known in the U.S., it is widespread in Europe. Since the 1800s, many people visit European salt mines (of himalyan salt)  to breathe in the salt-rich air. One modern form of salt therapy consists of sitting in a room pumped with salt-laden air.

When the salty air is inhaled, the minute salt particles travel through the entire respiratory system. The antibacterial and antimicrobial properties purify and detox the lungs and sinuses. Studies show that salt therapy is widely effective for:

  • Reducing asthma (many users report no longer needing their rescue inhaler)
  • Reducing seasonal allergies by cleansing the sinuses
  • Coughs and chest congestion
  • Improving the respiratory systems of smokers
  • Improving skin conditions like eczema and dermatitis
  • Improving lung function in individuals with cystic fibrosis (Source – Underground Wellness)

salt inhalerAdditionally, although I didn’t see it mentioned in a study, but many people testify that salt therapy drastically improves snoring.

To use salt therapy at home, you’ll need a Himalayan Salt Inhaler(This is a cheaper option but I haven’t tried it.) This is a porcelain jar with a spout. It comes with himalayan salt, and you put this in the base of the inhaler. Then, put your mouth over the spout and inhale the purifying salt air. Exhale through your nose. Do this for at least 10-15 minutes per day (you can do it in 5 minute intervals). It’s easy to do while you watch TV.

You can use himalayan salt or Real Salt in a salt inhaler. I recommend watching this quick video to learn how to use a salt inhaler.

3. Himalayan Salt Lamps

When I first discovered the health benefits of himalayan salt lamps, I eagerly purchased my first lamp. Salt lamps make a beautiful, affordable and healthy addition to any room.

salt lampHimalayan salt lamps are most applauded for their air purifying properties. How do the lamps purify the air? Salt lamps attract moisture from the air to the lamp surface, where, due to the warmth, the water evaporates quickly. The evaporation produces negative ions (source). Pollen, dust, dirt, pollutants, and allergens in the air all carry a positive charge, and that is how they can be suspended in the air. The negative ions neutralize these positive ions so they can no longer be airborne.

Due to the negative ion production, salt lamps are believed to reduce the toxicity of EMFs. EMFs are the electromagnetic frequencies emitted from electronics. Growing research shows that the high levels of EMFs in our living environment contribute to disease. You can purchase salt lamps that plug into your computers USB port to help reduce the electropollution and radiation from the computer.

You’ll find himalayan salt lamps here on Amazon (the 8″ size, my favorite size, is 50% off!). Many readers tell me they also find the lamps from wellness catalogs or health food stores. For best results, leave your lamp on 24/7. The lamp itself lasts indefinitely, but the bulb will need to be occasionally replaced. I purchase replacement bulbs – which are just oven/microwave light bulbs – at my local home improvement store. 

4. Neti Pot with Himalayan Salt

Flushing your sinuses with warm salt water… oh boy, doesn’t that sound appealing? Ick factor aside, nasal irrigation with a neti pot cleanses and purifies the sinuses.

The benefits of using a neti pot includes:

  • Reducing or eliminating seasonal allergies
  • Preventing or alleviating a sinus infection
  • Clearing postnasal drip

Because all fluid in our body contains sodium, we should only use lightly salted water in a neti pot. The salt also acts as an antimicrobial agent to ward off sinus infections. Although The Himalayan Institute (the maker of my Neti Pot) recommends using purified sodium chloride, I follow Dr. Mercola’s suggestion and use himalayan salt in my neti pot. I believe the himalayan salt boasts higher integrity and healing properties for nasal irrigation than refined salt.

I don’t recommend using a neti pot on a daily basis, because this can strip the native microbes from the sinuses and make you more susceptible to a sinus infection. Instead, I only reach for my neti pot when I face sinus congestion or postnasal drip. 

neti potAlthough the idea of flushing my nose with salt water thoroughly intimidated me, I recently began using a neti pot when I have congestion or seasonal allergies. To my surprise, although there is a learning curve, using a neti pot isn’t painful or difficult.

If you are a first-time neti potter, I recommend the Himalayan Institute Neti Pot. I appreciated this helpful instructional video to learn how to use the pot. Make sure you use only distilled water or water that has been boiled – do not use straight tap water. 

5. Himalayan Salt Detox Baths

Adding himalayan salt to a bath creates a rejuvenating, detoxing, and relaxing at-home spa. The salt water carries the electrical charge of the salt, along with the dissolved minerals. A salt bath helps draw out toxins, deep cleanses the skin, and helps cleanse the body energetically. 

For the most powerful detox result, make a himalayan salt “brine” for the bath: use 1-2 pounds of himalayan salt dissolved in a warm bath. I actually make my occasional brine baths with Real Salt because it has all the benefit and a much more comfortable price tag.

Trust me, a salt brine bath is INTENSE detoxing. I don’t recommend making the water very hot, it should be pleasantly warm. And don’t stay in the bath longer than 15 or 20 minutes. After “brining” myself in a himalayan salt bath, my muscles feel relaxed to the point of weakness.

For a gentler detox and more economical option, add only 1-2 cups of himalayan salt (or Real Salt) to a warm bath.

6. Himalayan Salt Detoxer

This is the only option on this list that I haven’t tried, but I wanted to include it because I’ve heard good things about it. With that said, I’ve also heard that it does not deliver noticeable results.

salt detoxerThe Himalayan Salt Detoxer uses the same mechanism as my beloved salt lamps. A bulb inside the detoxer warms the himalayan salt dome. Then, you place your feet or hands on the warm dome and allow the generated negative ions to flow into your body. Alternatively, you can purchase himalayan salt slabs, warm them in the oven, and then place your feet on these (less expensive).

Fans of the Himalayan claim that it delivers a profound sense of rejuvenation and even a reduction in inflammation. I rely on my earthing mat (I talk about it here) for these results. It works the same way, generating negative ions that flow into the body when you touch the mat. Earthing has been shown to reduce inflammation and cortisol levels.

If you have a Himalayan Salt Detoxer, I would be very interested to hear your opinion of it in the comments.

 7. Just eating it!

Want the simplest way to enjoy the health benefits of himalayan salt? Just swap himalayan salt for the refined stuff in your salt shaker!

Misinformed dietitians warn the public to decrease dietary sodium. Studies tell us that this is dangerous advice, since sodium restriction is associated with increased mortality (1) and insulin resistance (2, 3)

The health benefits of himalayan salt include: 

  • Supporting thyroid and adrenal function
  • Aiding in overall hormone balance for men and women
  • Supports a healthy and fiery metabolism
  • Contains 84 trace minerals vital for wellbeing
  • Is required to make adequate stomach acid  (Read more about the importance of salt)

Himalayan salt should be freely enjoyed. (If you have kidney disease, however, it is recommended that you work with a health practitioner when increasing salt, unrefined or not.) Salt your food to taste, and maybe a little more! 

Add a pinch of himalayan salt to all your beverages to improve hydration. My Adaptogenic Sports Drink Recipe uses himalayan salt and a special herb to improve hormone balance and hydration. 

Where to find Himalayan Salt

(Updated) After speaking with an expert at Real Salt, I learned that HimalaSalt is unique because the company is committed to sustainable sourcing. This entails mining without blasting, to prevent any explosive residue in the salt. Additionally, all employees are given a fair trade wage and work under ethical conditions. I will purchase HimalaSalt as my source of Himalayan Salt. You can find it in many health food stores of here from Amazon.

To learn how himalayan salt, Real Salt and celtic salt compare, check out my post here.

 Pin it here!

The benefits of himalayan salt go on and on. Learn how to use it for all that ails you   Himalayan sole, packed with all the benefits of himalayan salt

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Comments

  1. kelly says

    I can buy RealSalt in bulk at my local natural grocery store for $1.99/lb.
    Could you clarify….RealSalt is not the same as himalayan salt? Is it not as good??
    I was buying it as an alternative to the Celtic Sea Salt b/c it was so much less expensive.
    What do you think of the Celtic SS?
    Thanks for your help.

    • says

      I think Real Salt is a wonderful option, particularly because it is so affordable. I’ve worked with Real Salt before and it is a wonderful family-run company with awesome people. Comparing the two salts, Real Salt contains 60 trace minerals and Himalayan salt contains 84. These extra 24 trace minerals are important. Himalayan salt also makes superior sole because of the ionic and crystalline energetic properties of the salt. In my kitchen, I use both Real Salt and Himalayan Salt to get the mineral profiles from both salts!

      I no longer use any type of sea salt, the oceans are just becoming so polluted. Himalayan Salt and Real Salt are from ancient (250,000+ years ago) sea beds and so are free of modern ocean contaminants.

  2. Maxi says

    I used himalayan salt for years until recently I read several articles about the pink colour comes from inorganic iron (iron oxide) with is toxic to the body (ray peat). what do you say about that?

    • says

      Hmmm, that is new to me. I think Ray Peat has wonderful points, but I take some of his dietary recommendations with a grain of salt (pun intended!) :) I’ll certainly read what he has to say, though. Dr. Mercola, whom I trust in regards to many aspects of health, highly recommends the consumption of himalayan salt.

  3. Denise says

    Hi there,
    I enjoy reading all of your posts. I had a question about the sole. Why can’t you use metal? I unknowingly used a metal spoon to scoop it out a few days. Did I harm myself? Did I ruin this batch?
    thanks for all your wisdom!
    Denise

  4. Terri Lynn says

    Have you tried Dr. Barbara Hendel’s Himalayan Crystal Salt? Swanson’s sells it, and is what I have been using, for over a year.

  5. Lena Lulu says

    I am concerned about using a plastics toxic properties. Is there something safer to use as an less toxic alternative to plastic?

  6. Megan says

    Hi Lauren! Thanks for the informative post!! You work so hard to bring us good info!

    I had a question about Himalayan salt – I had read on a Facebook GAPS group that Himalayan salt might have contaminants in it . . . we use Redmond’s but I’ve read about the benefits of sole with Himalayan salt. Have you read anything about contamination (arsenic, etc.?).

    Thanks and blessings!

  7. maura mark says

    Hi Lauren, Thank you so much for your very informative information. I want to try Sole for a condition i have called Meibomian Gland Disorder (MGD). It is where your eyelids are clogged and don’t allow the natural oil out that lubricates your eye balls. It results in major dry eyes, blepharitis and it’s very uncomfortable. Basically, you have a bacteria similar to acne and one of the treatments is to take tetracyline for 3 months! Which i won’t do…. I know you cannot give medical advice, but I was wondering in your research if you’ve come across this disorder and have a suggestion. I have tried numerous things with no relief. I’ve upped my EFA’s, tried coconut oil, castor oil in my eyes, drops of all sorts. Also thought I might have allergies, but tested negative on al the tests. Thanks again. I love your blog!

    • Charles says

      Hi Maura Mark,

      I accidentally stumbled across your comment. I just wanted to let you know that there’s a young lady with a chronic case of blepharitis, and she simply made her own “probiotic” eye drops which has improved her condition! I don’t think they sell this anywhere, so you will have to make your own. And there were studies done on probiotics in the eyes with great results! Here is the link to the forum where the young lady left her comment & instructions on how she made her own probiotic eye drops. I wish you all the best with your eyes!
      Here is link (copy & paste to browser)
      http://treato.com/Eye+Drops,Probiotic/?pix=0

  8. Lizzie says

    Hi Lauren,
    I was using Himalayan salt but my naturopath has me switch to Celtic SS saying that for my colitis it had better health benefits. What is your thought on the two salts and would a Celtic salt sole be beneficial? I’m new to all this!

  9. Sara says

    Hi Lauren,

    I’m wondering if you think that a candle lit salt lamp would work as well as the plug in ones? I’m trying to reduce the consumption of energy at home if possible.

  10. Karie Kinney says

    I am anemic right now and trying everything to get my health back on track the “clean and natural” way. Hope this helps – makes sense to do even if it doesn’t help anemia. Looking forward to helping with balancing hormones too.
    Thanks for all your interesting posts. I love them all!!

  11. Joan FitzGerald says

    I wonder if you drink RO water could you put a teaspoon or tablespoon of this into it to remineralise – I usually put a pinch of Himalayan salt into it – would it be the same thing or better?

  12. Dawn says

    I actually have a question about the salt lamps. Do I need to have a bigger lamp for a bigger room? Or do they all work the same?

    • lyss says

      Plastic lids for mason/ball canning jars can be found at walmart or on amazon. Or, some brands of natural yogurt come in glass jars with plastic lids.

  13. Laura says

    I have 2 questions about using the salt in baths:
    1: Won’t the salt dry out the skin?
    and 2: Can I still add essential oils to the bath water? Or whatever else goes in baths?

  14. Gergana says

    Hi Lauren,

    thank you for the detailed post on himalayan salt.
    I’ll be making the sole and here is my question – since I’m oilpulling first thing in the morning, followed by drinking two cups of warm water + the juice of one lemon, where does the salt sole fit?
    What should be the sequence?

    • Jessi says

      ha, ha, I was typing out the exact same question when I looked up and saw your post! I will be waiting to see what she says. I wonder if the sole would ruin the taste of my lemon water? Or if there is some weird reason you cannot mix the sole and lemon water.

      • Gergana says

        me too.
        It’ll be perfect if the lemon water + sole could be combined…
        Otherwise I’ll hardly make it from home to the office… ;-)

  15. Nancy says

    Do you get the same benefits of salt even after heating/cooking with it, or is it better to add it to your food before eating?

  16. holly says

    I have a titanium joint replacement. Is Himalayan salt safe to ingest with that type of metal or any type of metal in your body?

    • Jacinda says

      Ingesting any type of salt will not affect your titanium joint replacement or any other metal in your body…

  17. taahirah combs says

    I just saw the comment bout the pink Himalayan salt is it safe to use. I also have anemia and hypothyroidism and Im tying everything to feel better

  18. Molly says

    Hi Lauren –
    Thanks for sharing your wealth of knowledge!
    I am a daily visitor to your site and have learned a lot.
    Yesterday I used your recipe to make sole. I currently drink a glass of water with lemon & raw ACV in the mornings – what is your opinion on adding a tsp of sole to the lemon/acv water? Am I better off replacing the lemon/acv water with just the sole in the morning?
    Thank you!!

  19. says

    Hi Lauren – I am fairly new to your site but have really enjoyed it so far and I’ve signed up for email updates. I have just read all of your salt articles back to back and think they’re great – I have always been a huge fan of salt and am forever telling people not to cut down, the opposite in fact but just to choose better! At first I didn’t know how I knew that it’s vitally important and beneficial for us, it was just like knowing to breathe but since then I have attended salt workshops and researched more – although I think I still know less than you. It’s fantastic to encounter a fellow salt enthusiast!

    Best wishes from London, Francesca

  20. ICU RN says

    I would think that with each element having differing atomic weights the only minerals you would be spooning out would be the ones that are the least dense by weight. The rest simply will simply settle downward.

  21. Viviann Morris says

    Can you please tell me the source of information for the “84 trace minerals vital for wellbeing”? I cannot find a lab study anywhere. Surely this must have been tested in a lab at some point for this information to be accurate, right? Can you please share where you got this information? Thank you very much!

      • Belinda Lee says

        thanks maybe this link could be added to the article where the update is?
        I now see now additional health benefits from purchasing oer-priced Himalayan salt when Celtic or Real will do just as well, very enlightening
        I am really enjoying your article on 70 ways to be a hippie, it’s been quite challenging.
        I have also discovered that I have ‘almost’ accidentally been following the AIP diet, with the exception of eggs & very occasional dairy (although my rumbly stomach soon lets me know I have sinned!)
        thanks for your postings

  22. krystal says

    I don’t understand why you can’t use tap water. is it harmful or just the fact that distilled or “living” water are better to use?

  23. Fred says

    I have been taking himalayan salt for two weeks now and feel awful, could I be taking to much or not eneough, two teaspoons a day, thank you Fred

  24. john says

    Makes me wonder if these people even go out in public, I mean its like – oh my god I might catch something and die! Really? You people just believe what the hell you want and that’s it. You said one thing and Darryl said another. “Why is it important to avoid using metal utensils or a metal lid? According to my friend Darryl, who works at Real Salt:” Hell, if ya read the comment good old Darryl said in his owne damn words that it’s OK to use metal utensils.

  25. says

    Hello,

    We are basically Manufacturers and Exporters of Himalayan Edible Salts, Bath Salts, Salt Inhalers and Salt products such as lamps, tiles, block, bricks and many more.

    We also have Lapis Lazuli, Tawas Crystal ALUM and Dried Rose Petals products availabe,

    We also make Himalayan Salt Caves, Salt rooms, Salt Walls and much more. For more info and designs, please see our new website caves.multirocksalt.com

    We are also ISO 9001:2000, HACCP AND FDA approved Company,

    We are Proud to announce that we have made the world’s tallest salt crystal lamp,

    Height 8 feet and 4 inches and weight approx 3500 KG,

    Also visit our website to see the world’s biggest salt crystal Lamp,

    We gained trust and good reputation in international market as most popular brands in Europe, USA and Far East countries are using our products regularly.

    Thanks,

    Questions?

    Roshaan Hussain | Marketing Director | Multi Rock Salt Company
    U.S Office: +1 (415) 513 0044 | Pakistan Office: +92 300 490 5739 | Skype : multi.rocksalt
    http://www.multirocksalt.com | info@multirocksalt.com / multi.rocksalt@gmail.com

  26. Nina says

    I don’t understand what you are taking in when you are ingesting the sole. so you mix salt and water and let it sit and then use a teaspoon for what? mix the salt up and scoop from the bottom or top? you are ingesting salt and water or basically just very salty water (so no actual salt grains on it?)

    and when you say “use a glass jar” how big?

  27. Nina says

    sorry I see that you say mix the teaspoon full into one glass of water but I still need clarification on what is in that teaspoon. thanks so much! (I use real salt for everything, love living in utah!)

  28. emre says

    hi…

    i like himalayan sole and drink it first thing in the morning…but 2 weeks ago i got diagnosed with hashimoto’s disesase…i was wondering if you have any info about usage of himalayan sole in hashimoto’s disease
    thanks

  29. Belinda Lee says

    well now I’m more confused than ever! At the top of the page you said:
    UPDATE: As it turns out, Real Salt, Celtic Salt, and Himalayan Salt share the same number and type of minerals. The “84 minerals” in himalayan salt is an unsupported claim. I had the opportunity to speak with a salt expert and I shared how unrefined salts compare, as well as concerns about contaminants in the salt.
    Now in the comments you are saying REAL salt has 60 trace minerals, and Himalayan salt has 84 which seems extremely contradictory to me

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