As a dietitian, I’ve seen countless fad nutrition trends come and go. The latest to capture the internet’s attention? The “pink salt trick.”
The specific definition of this trick varies based on who is sharing it but typically refers to a daily morning ritual involving drinking a blend of Himalayan pink salt, lemon juice (or apple cider vinegar), honey, and warm water. Some recipes include cranberry juice or another juice. It appears the trend was also a popular promotion from a supplement company that promoted the use of drinking pink-salted water then taking several of their pills.
Proponents claim that this Insta-popular beverage will reset metabolism, burn fat, reduce cravings, and more. Social media has a handful of anecdotal testimonials.
However, none of these claims have any factual basis in the world of nutrition. The actual science tells a different story….
Pink Salt Drinks Don’t Promote Weight Loss
Salt – regardless of whether it’s pink, white, or any other color – does not burn fat. Fat is lost via the law of thermodynamics – aka when you consume fewer calories than your body burns each day. Salt cannot magically make you burn more fat.
In fact, a 2023 meta-analysis actually found that higher sodium intake was linked to a higher BMI. In fact, a 2015 study estimated that for every 1 gram per day increase in salt intake, the risk of a high BMI was increased by 28 percent. Of course, correlation doesn’t equal causation – but the evidence seems to lean to the opposite effect for sodium intake and weight. There is no link to weight loss.
Some folks claim that the minerals in pink salt are healthy and what will help the body to lose weight. Unfortunately, these minerals will not lead to weight loss. In addition, while Himalayan pink salt does contain more trace minerals (like iron, calcium, and magnesium) compared to table salt, these minerals are clinically insignificant. The amount of salt you’d have to eat for those minerals to make a meaningful difference is much too large. Instead, focus on getting those minerals (for overall good health, not necessarily for weight loss) from other valuable food sources.
In addition, the pink salt trend may have some negative health impacts:
- Excess sodium intake can affect blood pressure, increasing the risk of cardiovascular issues. While more sodium is important for active people who are losing it in sweat, drinking it straight up in water each morning is likely unnecessary unless it’s during-workout or post-workout hydration. Some people claim that pink salt has less sodium, but a teaspoon contains approximately 2,200 milligrams of sodium – very similar to the 2,300 milligrams in regular table salt.
- Too much sodium can lead to bone health issues, at it causes your body to excrete calcium through your urine. This is very detrimental for active folks, where good bone health is fundamental to a functioning body that stays injury free. It’s particularly concerning for postmenopausal women who are already at higher risk of bone issues.
- Pink salt is missing iodine, a nutrient added to table salt. Iodine is essential for proper thyroid function.
What Actually Works for Weight Loss
First off, I am always a proponent of focusing on health behaviors instead of weight loss. Most people become incredibly frustrated trying to reach a particular number on the scale, and then give up on dietary changes or exercise habits. We are much better off focusing on simply achieving those health behaviors each day and forgetting about the specific number on the scale!
That said, if weight loss is still on your mind and it’s recommended by a doctor, here are some evidence-based strategies that work:
- Create a moderate calorie deficit. This does not mean eating a 1200 calorie diet (that’s toddler level, my friends). Instead, cut about 200-400 calories per day through diet and physical activity and focus on slow weight loss over time.
- Prioritize nutrient-dense foods. It’s generally more difficult to overeat a plate of grilled salmon and veggies than it is to overeat a bag of potato chips. Ultraprocessed foods can be part of a balanced diet, of course. But it’s smart to make most of your choices less processed options which are generally higher in fiber and protein (both of which contribute to fullness and slower rises in blood sugar).
- Exercise regularly. Find activity that you enjoy! This could be running, spinning, a dance class, rock climbing, throwing a javelin…whatever floats your boat. In addition, aim to do regular strength training. Increasing muscle mass helps increase daily metabolism. This effect isn’t as large as most people think it is, but it is helpful and has numerous other health benefits.
- Move more throughout the day outside of exercise. This movement, referred to as NEAT, can be simple things like using a walking pad or whirly board at your standing desk, getting up each hour and running up the stairs, doing a few squats in between stirring the pot at dinner, parking further away at the store…you get the idea! NEAT may be the biggest modifiable factor on metabolism each day.
- Get enough sleep. Sleep impacts hunger and fullness hormones, so when you’re consistently overtired, you may be more likely to eat more.
The Bottom Line
The pink salt trend is a predatory marketing tactic that taps into our innate desire for quick fixes. However, the reality is that focusing on consistent healthy lifestyle changes is much more likely to have a better impact on your health (and weight, if you must focus on that). Consider working with a dietitian who can help you develop a personalized plan that fits your needs and goals!
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