Animals make a point of traveling miles to a salt lick, not for the taste, but because it’s an essential nutrient for life. Salt was considered so valuable in the ancient world that at some points it was used as currency. People have used it to preserve meat, and no one in the premodern era could have ever predicted it would one day be vilified and maligned.
Like all nutrients including water, you can overdo salt, but it’s unlikely that consuming salt to taste, when eating real food, is itself inherently harmful for almost anyone. Salt has negligible impact on blood pressure (BP) outside of a tiny percentage of hyper-sensitive individuals, so we’ve long known that conventional cardiologist’s low salt recommendations for the purpose of controlling BP are probably mostly bogus (however there could certainly be something else harmful in particular patients about salt, aside from its effect on BP - this isn’t medical advice which is always highly personal and hence variable).
Anyway this post was triggered by the following tweet, take a look:
My theory is that what’s more likely at play in the above trials, than the salubrious effect of lowering salt, is the beneficial effect of increasing potassium (though the two go hand in hand so are actually impossible to study in isolation, as salt excretion will increase when potassium intake rises), either due to a nutrient deficiency (eating too much processed food may throw off the balance between sodium and potassium), or as a purely therapeutic, pharmaceutical-type effect, for example on increasing the otherwise diminished zeta potential of red blood cells, which is of crucial importance to cardiovascular health as it impacts all blood flow, and thereby all nutrient delivery and waste removal.
On a related note someone asked me about preventing migraines today and in my experience I tended to get them back when I was less resilient when two or more of the following were stacked atop each other in some combination or other: poor sleep, skipped meals, anger outbursts, dehydration, and a hot day. Migraines can also be related to electrolytes like Magnesium and Potassium. In fact one study I came across this morning suggested that the incidence of migraines dropped about 5% for every 750 mg of Potassium added to the diet. Another study showed an inflection point around 1500 mg daily potassium intake, above which migraines were less common. Again taking potassium and preventing a migraine may not indicate a strict nutrient deficiency, but rather a therapeutic effect, by which I mean something like biohacking, which isn’t necessarily a healthy thing to do, because it means you’re offsetting a problem without addressing the problem directly. It’s always best to remove the actual cause, rather than patching up the symptoms and imaging you don’t have a problem any more because you can no longer see it.
Anyway a lot more could be said about the balance between sodium and potassium especially in particularly diseases like kidney disorders where some patients retain excessive potassium which can trigger deadly heart rhythms.
If you do need more potassium a good way to get it may be fresh or pure glass-bottled coconut water, which is particularly high in potassium and also magnesium. People have reported rapid diuretic effects with lessening of puffiness in their faces almost immediately after consuming pure coconut water. We have plenty of coconuts here in Puerto Rico, so I’m going to give this a try and see how it makes me feel.
Let me know if you’ve had experience with purposely increasing potassium intake, or ever had a clear beneficial effect from lowering salt based on the prevailing wisdom of the last half century.
I thought I had read some concern with Celtic Sea Salt before which encouraged us to switch to Redmond Sea Salt. I searched online and found something concerning on the Celtic salt website, but not sure this doesn't also apply to Redmond:
"5. Potential for Heavy Metal Contamination
While Celtic sea salt is often praised for its trace minerals, there's a risk of contamination with heavy metals like lead and mercury. These contaminants can have various adverse health effects, particularly with long-term exposure."
I am an Acupuncture Physician and for some time have been quite involved with the different varieties, types and brands of salt, as well as formulations of electrolytes. Your are correct in your assessments of table salt with added iodine, which was initially introduced in early 1920's to combat iodine deficiencies in the "goiter belt" areas of the Great Lakes, Appalachians and Northwest. Most of the essential nutrients and minerals occurring in natural salts were stripped and the salt was bleached to make it more appealing. As you know, no consequence of hypertension is evident with the levels of sodium, potassium and magnesium present in natural salts; in fact some studies have shown that natural salt ( sea salt or terrestrial salt) can actual reduce high blood pressure due to the proper balance of intracellular/extracellular levels of sodium and potassium. Fundamentally speaking, we are exposed to contaminants daily from many sources. Celtic sea salt may be contaminated, not only by heavy metals, but also by microplastics. Redmond Sea Salt is mined in Utah, and may also be contaminated by heavy metals, as it is a terrestrial salt, ( like Himalayan Salt). The key to finding better salts is to look more at how it is mined. There are very good Celtic Sea Salts harvested by acquifiers or by hand, as well as other forms of natural salts that utilize evaporation means of harvesting to minimize contaminants. I use an electrolyte compound with a well researched balance of sodium, potassium and magnesium, called LMNT. They have great science on their website. Here is a link regarding different types of salt, for example: https://science.drinklmnt.com/electrolytes/types-of-salt/ Thanks for all that you do. Hope this is helpful .
LMNT looks good, I just don’t like added flavors or non-caloric sweeteners since they are highly processed. I just ordered some Fasting Electrolytes from Fast Lyte to try.
LMNT also has a Raw Unflavored choice without the stevia... Another option is to make your own, using sodium, potassium and magnesium (either magnesium glycinate/biglycinate or malate) in the proper amounts and ratios.
Also concerned about sourcing of Himalayan salt since Pakistan and India aren’t the most trustworthy jurisdictions and much of what is sold as Himalayan may not actually be from the Himalayas at all. Do you have a brand recommendation that seems trustworthy or independent audited or something?
So far for a terrestrial salt I do like Redmond because it is locally mined and not in multiple open pit mines as is the case in Pakistan. There's a good article about the heavy metals and element content on their website. Moreover they state in their analysis that the naturally occurring metals found in their salt are in such low amounts, and that these levels are lower than the exposure we are getting from many foods, pretty much unavoidable. For the sea salts , I like Fleur de Sel and Colima. Expensive though... Hope this helps.
I find that I require extra salt when fasting. This is because having higher levels of insulin in the blood signals the kidneys to retain fluids. When those insulin levels drop, fluid leaves the body, and with it electrolytes such as salt. I think this is the main reason people experience "the keto flu," or achiness when first fasting or starting a low-carb lifestyle. I find that if I take extra salt, it keeps me from ever having a headache while fasting. But if I don't and a headache develops, it can sometimes be too late to treat with salt. Salt works the best as a preventative for me.
A friend used a salt substitute religiously and then was hospitalized for an irregular heartbeat. I bought the stuff but never used it, fortunately. But how can one tell if one could benefit from potassium and magnesium supplementation? I am always delighted to read you and have the highest regard for your work, as a telemedicine patient during the first dark days of "don't treat it, don't do anything to try to prevent it." Always grateful!
Until the good doc answers you…😁In most States (IDK elsewhere) you can now order your own chemistry panel with kidney function. That will tell you if your potassium level is normal and whether you need to be concerned about taking in more (if your kidney function isn’t good). Magnesium is a little tougher. You can order it as a blood test along with the above, but the serum levels (that are tested) do not correlate perfectly with cellular levels (where it matters). If your level is in the mid to higher range, your body stores are probably adequate. If you have trouble keeping your potassium level up, you’re likely magnesium deficient. This is unusual except in folks who drink too much alcohol.
It's hard to know without just testing it on yourself and I think that's the best way to find out. Some people feel dramatically better when they take these two, and in some cases the benefit continues to accrue even with much higher doses of magnesium specifically, and I'm not sure the mechanism there, but in those cases people may not be doing themselves any favors. Chris Masterjohn agrees with Fred below, that higher end Mg levels are probably a good indicator of adequate body stores.
Get your bloodwork tested. Then you’ll know if you’re deficient. The RDA for potassium is 4700mg/day. Most people get no where near that in diet alone.
I am sorry, it was irresponsible of me to not specify the salt substitute. I just looked for it and see I must have thrown it out! Thanks folks for all the good advice...
Since getting LC/vax injury, pistachios and coconut water are my go-to snack when I have low energy for the potassium and magnesium which I am generally low in. It makes me feel better!
I guess I should also say that getting a salt substitute that has more potassium in it might be a great way to get more potassium in your diet without changing anything about your habits or adding anything new to your routine.
LMNT also has a Raw Unflavored choice without the stevia... Another option is to make your own, using sodium, potassium and magnesium (either magnesium glycinate/biglycinate or malate) in the proper amounts and ratios.
Redmond's real salt sells 25 lb bags, no microplastics. We store the salt in glass canning jars. It will last a lifetime. Buy in bulk, save money.
I like Celtic Sea Salt but it ain’t cheap
I thought I had read some concern with Celtic Sea Salt before which encouraged us to switch to Redmond Sea Salt. I searched online and found something concerning on the Celtic salt website, but not sure this doesn't also apply to Redmond:
"5. Potential for Heavy Metal Contamination
While Celtic sea salt is often praised for its trace minerals, there's a risk of contamination with heavy metals like lead and mercury. These contaminants can have various adverse health effects, particularly with long-term exposure."
https://www.celticsaltproducts.com/blogs/news/celtic-sea-salt-understanding-its-side-effects#:~:text=Potential%20for%20Heavy%20Metal%20Contamination,particularly%20with%20long%2Dterm%20exposure.
Hi Dr. Haider;
I am an Acupuncture Physician and for some time have been quite involved with the different varieties, types and brands of salt, as well as formulations of electrolytes. Your are correct in your assessments of table salt with added iodine, which was initially introduced in early 1920's to combat iodine deficiencies in the "goiter belt" areas of the Great Lakes, Appalachians and Northwest. Most of the essential nutrients and minerals occurring in natural salts were stripped and the salt was bleached to make it more appealing. As you know, no consequence of hypertension is evident with the levels of sodium, potassium and magnesium present in natural salts; in fact some studies have shown that natural salt ( sea salt or terrestrial salt) can actual reduce high blood pressure due to the proper balance of intracellular/extracellular levels of sodium and potassium. Fundamentally speaking, we are exposed to contaminants daily from many sources. Celtic sea salt may be contaminated, not only by heavy metals, but also by microplastics. Redmond Sea Salt is mined in Utah, and may also be contaminated by heavy metals, as it is a terrestrial salt, ( like Himalayan Salt). The key to finding better salts is to look more at how it is mined. There are very good Celtic Sea Salts harvested by acquifiers or by hand, as well as other forms of natural salts that utilize evaporation means of harvesting to minimize contaminants. I use an electrolyte compound with a well researched balance of sodium, potassium and magnesium, called LMNT. They have great science on their website. Here is a link regarding different types of salt, for example: https://science.drinklmnt.com/electrolytes/types-of-salt/ Thanks for all that you do. Hope this is helpful .
LMNT looks good, I just don’t like added flavors or non-caloric sweeteners since they are highly processed. I just ordered some Fasting Electrolytes from Fast Lyte to try.
LMNT also has a Raw Unflavored choice without the stevia... Another option is to make your own, using sodium, potassium and magnesium (either magnesium glycinate/biglycinate or malate) in the proper amounts and ratios.
Also concerned about sourcing of Himalayan salt since Pakistan and India aren’t the most trustworthy jurisdictions and much of what is sold as Himalayan may not actually be from the Himalayas at all. Do you have a brand recommendation that seems trustworthy or independent audited or something?
So far for a terrestrial salt I do like Redmond because it is locally mined and not in multiple open pit mines as is the case in Pakistan. There's a good article about the heavy metals and element content on their website. Moreover they state in their analysis that the naturally occurring metals found in their salt are in such low amounts, and that these levels are lower than the exposure we are getting from many foods, pretty much unavoidable. For the sea salts , I like Fleur de Sel and Colima. Expensive though... Hope this helps.
I find that I require extra salt when fasting. This is because having higher levels of insulin in the blood signals the kidneys to retain fluids. When those insulin levels drop, fluid leaves the body, and with it electrolytes such as salt. I think this is the main reason people experience "the keto flu," or achiness when first fasting or starting a low-carb lifestyle. I find that if I take extra salt, it keeps me from ever having a headache while fasting. But if I don't and a headache develops, it can sometimes be too late to treat with salt. Salt works the best as a preventative for me.
Interesting! TY! :)
Do you only add extra salt in your eating window or is it fine whenever?
It’s fine when fasting
A friend used a salt substitute religiously and then was hospitalized for an irregular heartbeat. I bought the stuff but never used it, fortunately. But how can one tell if one could benefit from potassium and magnesium supplementation? I am always delighted to read you and have the highest regard for your work, as a telemedicine patient during the first dark days of "don't treat it, don't do anything to try to prevent it." Always grateful!
Until the good doc answers you…😁In most States (IDK elsewhere) you can now order your own chemistry panel with kidney function. That will tell you if your potassium level is normal and whether you need to be concerned about taking in more (if your kidney function isn’t good). Magnesium is a little tougher. You can order it as a blood test along with the above, but the serum levels (that are tested) do not correlate perfectly with cellular levels (where it matters). If your level is in the mid to higher range, your body stores are probably adequate. If you have trouble keeping your potassium level up, you’re likely magnesium deficient. This is unusual except in folks who drink too much alcohol.
It's hard to know without just testing it on yourself and I think that's the best way to find out. Some people feel dramatically better when they take these two, and in some cases the benefit continues to accrue even with much higher doses of magnesium specifically, and I'm not sure the mechanism there, but in those cases people may not be doing themselves any favors. Chris Masterjohn agrees with Fred below, that higher end Mg levels are probably a good indicator of adequate body stores.
Get your bloodwork tested. Then you’ll know if you’re deficient. The RDA for potassium is 4700mg/day. Most people get no where near that in diet alone.
What type of salt substitute are you referring to please?
I am sorry, it was irresponsible of me to not specify the salt substitute. I just looked for it and see I must have thrown it out! Thanks folks for all the good advice...
Since getting LC/vax injury, pistachios and coconut water are my go-to snack when I have low energy for the potassium and magnesium which I am generally low in. It makes me feel better!
I guess I should also say that getting a salt substitute that has more potassium in it might be a great way to get more potassium in your diet without changing anything about your habits or adding anything new to your routine.
LMNT also has a Raw Unflavored choice without the stevia... Another option is to make your own, using sodium, potassium and magnesium (either magnesium glycinate/biglycinate or malate) in the proper amounts and ratios.