How to use pink salt for weight loss? Know benefits and risks before you try it

Salt is a kitchen staple—great for boosting flavour and even preserving food. But too much of it, especially regular table salt, can lead to serious health issues like high blood pressure and heart disease. That is why many people are turning to alternatives like Himalayan pink salt. Mined from the foothills of the Himalayas, this rosy-hued salt is packed with minerals such as potassium and magnesium, which may offer some surprising health benefits. One of those benefits? It might actually help you shed extra kilos. We will tell you how to use pink salt for weight loss.

Pink salt for weight loss: Know how it helps

While there is not much evidence to prove that there are benefits of pink salt for weight loss, it may help in the following ways:

1. May boost metabolism

Pink salt can help activate digestive enzymes, which play a key role in breaking down food efficiently. “This way, it can improve gut health, which can speed up metabolism,” says nutritionist Samreen Saniya. A faster metabolism can help the body burn calories more effectively.

2. Reduces cravings

There are minerals in pink salt. It contains more calcium, iron, potassium, and magnesium than table salt, as per research published in the Journal Of Sensory Studies in 2010. “They can balance electrolytes and help in controlling sugar cravings and unhealthy snacking. This can support calorie control, which is essential for weight loss,” says the expert.

3. Improves digestion

This mineral-rich salt may also stimulate the production of digestive juices, improving the body’s ability to absorb nutrients and preventing unnecessary fat storage. A well-functioning digestive system is key to maintaining a healthy weight.

4. Prevents dehydration and fatigue

When mixed with lukewarm water, this pink salt trick for weight loss maintains electrolyte balance, which prevents dehydration and fatigue, often associated with weight gain. A 2023 study, published in the Journal Of Clinical Medicine, showed that fatigue is a frequently occurring symptom in obese people.

How to use pink salt for weight loss?

Pink salt and regular salt are different. So, if you specifically want to use this Himalayan salt, try these pink salt recipes for weight loss:

1. Pink salt detox water

How to drink pink salt for weight loss? Well, nutritionist Saniya suggested this simple recipe to prepare a pink salt drink to boost metabolism and support weight loss. Here’s how to prepare it:

Ingredients

• 1 glass of lukewarm water
• 1/2 teaspoon pink salt
• 1 tablespoon lemon juice

Method

• Mix pink salt in lukewarm water.
• Add lemon juice for better digestion and fat burning.

Have this healthy drink on an empty stomach every morning.

2. Pink salt in tea

Apart from the pink salt drink, you may also try it in your tea to gain its health benefits. Here’s how to prepare it:

Ingredients

• 1 cup of green tea or ginger tea
• A pinch of pink salt

Method

• Add a pinch of pink salt to your cup of green or ginger tea.

Drink it after meals to boost digestion and lose weight.

You can have a combination of water with pink salt for weight loss on an empty stomach in the morning. “If not, then drink it before meals to control cravings or after workouts to restore electrolytes,” says Saniya. It is beneficial to drink water with pink salt for weight loss, for 7 to 10 days, then take a 2 to 3-day break to avoid excess sodium.

4 other benefits of pink salt

While having pink salt for weight loss may work, there may be more benefits:

• Rich in minerals: “This type of salt contains 84 trace minerals, including potassium, calcium, and magnesium,” says the expert. So, the pink salt diet may help in maintaining electrolyte balance and strengthening bones.
• May detoxify the body: The minerals in this type of salt may help flush out toxins from the body and cleanse the intestines. This, in turn, can improve gut health.
• May balance potential of hydrogen (pH) levels: It may help in balancing the pH levels, which can reduce acidity. “This may even help to prevent acid reflux,” says the expert.
• May promote better sleep: The magnesium content in this type of salt may help relax muscles and nerves. “This may help in improving sleep quality as well as reducing stress,” says Saniya.

5 side effects of using pink salt for weight loss

Consuming pink salt for weight loss may work, but excessive consumption can lead to several side effects:

1. High blood pressure

Pink salt still contains sodium, which can cause hypertension or high blood pressure when consumed in excess. It consists of approximately 98 percent of sodium, as per research published in Sage Journals in 2024.

2. Kidney problems

Excess sodium puts pressure on the kidneys, which can lead to retention of fluids in the body and potential kidney damage over time. “Be it table or pink salt, people with chronic kidney disease should avoid high salt intake,” says the expert.

3. Water retention and bloating

High sodium levels in the body can cause it to hold onto water. “This can lead to bloating and puffiness, especially in the face and hands,” says the expert. It may also make you feel sluggish, masking any actual weight loss progress.

4. Imbalance in electrolytes

Overconsumption of pink salt for weight loss can throw off your body’s balance of key minerals like potassium and magnesium. This may lead to symptoms such as muscle cramps, fatigue, or irregular heartbeat.

5. Increased risk of osteoporosis

A high sodium intake can cause your body to lose calcium through urine. Over time, this calcium depletion may weaken bones and increase the risk of osteoporosis, particularly in older adults or women after menopause.

Thinking of drinking water or tea with pink salt for weight loss and other benefits? Make sure to have it in moderation. Also, do not have it very frequently, as it has a high amount of sodium, which can lead to high blood pressure and kidney problems.