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Mineral

Salt

Salt is sodium chloride, a mineral compound and the main source of sodium in the diet. Rock and sea salts are mostly sodium chloride too.

Also listed as Himalayan Rock Salt

Essential Health

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Hydration BalanceEssential Health · FitnessModerateA3 studies
Essential HealthSmallCNo linked study
Every rating with its studiesGrouped by health goal, with the publications behind each rating

Why does the body need salt?

Table salt supplies sodium and chloride. Sodium helps maintain fluid volume and nerve signaling; deficiency is extremely unlikely in healthy people. 1

Key studies

The most recent publications linked to Salt's ratings.

The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease2023Increased salt consumption induces body water conservation and decreases fluid intake2017Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat.2015

Why people take it

Fitness20.2%
Energy19.2%
Essential Health16.3%
Cognition10.1%
Immune Support8%
Weight Management6.6%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Are sodium and salt the same thing?

No. Sodium is one component of table salt; 2,000 mg sodium corresponds to about 5 g salt. 1

Does sea salt contain more iodine?

DGE describes only a small iodine difference between unfortified sea salt and unfortified table salt. 2

Does the 6 g German value mean added salt?

No. DGE’s orientation value concerns total dietary salt. 2

Sources

Further reading

Illustration for Salt.GuideCeltic sea salt: minerals, health claims and risksCeltic sea salt compared: minerals, sodium and whether trace minerals offer any health benefit.Read the article Illustration for Salt.GuideRedmond Real SaltRedmond Real Salt contains other minerals besides sodium chloride. How much these amounts matter, and what sodium content and iodine intake mean for your choice.Read the article