The War on Salt May Be Doing More Harm Than Good

The Bioregulatory Medicine Institute

The word salus in Latin means health—and interestingly, it also shares roots with the word salary, both derived from sal, meaning salt. This linguistic connection reveals salt’s deep historical and symbolic ties to well-being, value, and human life. More than a mere seasoning, salt (sodium chloride, NaCl) has served as a critical force in shaping human civilization, culture, and biology.

This article explores the many benefits of salt—from its cultural impact to its biological necessity—while also examining the modern narrative that has cast it as a dietary villain. By untangling fact from fear, we aim to highlight salt’s remarkable and often misunderstood role in supporting overall health.

Salt’s Rich History

Throughout history, salt’s importance has been profound. The term salary originates from the Latin salarium, referring to the money paid to Roman soldiers to buy salt—a commodity so vital it once functioned as currency. In ancient Rome, salt’s value was underscored by the Via Salaria (“Salt Road”), a key trade route, and expressions like “worth his salt” trace back to a time when salt was literally used to pay laborers and soldiers. Across the globe, salt rivaled gold in worth; it was traded ounce for ounce in sub-Saharan Africa, used as money in Abyssinia, and taxed in France so heavily that the unpopular gabelle helped spark the French Revolution. Its preservation qualities enabled food storage across seasons, fueling the development of cities, economies, and empires. Salt has shaped not only commerce and conflict but also language, literature, and ritual, making it one of the most influential substances in human history.

From the rise of ancient societies to its vital role in modern physiology, salt has remained indispensable. After water, it is the most widely consumed substance worldwide—not only for taste but for survival. As the main dietary source of sodium, salt powers essential biological functions. Sodium, the principal positive ion in extracellular fluids, helps regulate the delicate balance between salt and water—a balance crucial to life and possibly a reminder of our evolutionary ties to the sea. Remarkably, human plasma contains about 0.9% sodium chloride, most of it obtained through diet, underscoring salt’s ongoing role in sustaining life. 

All Salt is Not Equal

Ancient Unrefined Salt

Prior to the Industrial Revolution, salt processing was a labor-intensive and natural process. The most common method for producing salt was evaporation, where ancient civilizations obtained salt by evaporating seawater or brine from natural springs. In warm, sunny climates, solar evaporation was the method of choice. Salt was harvested by allowing seawater or brine to sit in shallow pools or salt pans, where the sun’s heat gradually evaporated the water, leaving the salt behind. In colder or wetter regions, boiling was used instead, where brine was heated in open pans or clay pots over a fire, causing the water to evaporate and leaving behind salt crystals.

In areas where salt was found in underground deposits, such as salt mines, ancient peoples would mine rock salt directly from the earth. Workers would dig tunnels or shafts to reach the salt, using tools to break it into chunks or heat it to release it from the surrounding rock. Once the salt was harvested or mined, it was typically impure, containing minerals, dirt, and other materials. To purify it, ancient civilizations used rudimentary methods like washing the salt in water to remove impurities, and grinding it into finer particles using stones or mills after it was dried or crystallized.

Finally, once processed, salt was stored in containers made of clay, wood, or leather. In many ancient societies, it was preserved in cool, dry places to maintain its quality. Because of its essential role in food preservation and health, salt was highly valued and often traded.

Modern Refined Table Salt 

Prior to the Industrial Revolution, salt processing was a labor-intensive and natural process. The most common method for producing salt was evaporation, where ancient civilizations obtained salt by evaporating seawater or brine from natural springs. In warm, sunny climates, solar evaporation was the method of choice. Salt was harvested by allowing seawater or brine to sit in shallow pools or salt pans, where the sun’s heat gradually evaporated the water, leaving the salt behind. In colder or wetter regions, boiling was used instead, where brine was heated in open pans or clay pots over a fire, causing the water to evaporate and leaving behind salt crystals.

In areas where salt was found in underground deposits, such as salt mines, ancient peoples would mine rock salt directly from the earth. Workers would dig tunnels or shafts to reach the salt, using tools to break it into chunks or heat it to release it from the surrounding rock. Once the salt was harvested or mined, it was typically impure, containing minerals, dirt, and other materials. To purify it, ancient civilizations used rudimentary methods like washing the salt in water to remove impurities, and grinding it into finer particles using stones or mills after it was dried or crystallized.

Finally, once processed, salt was stored in containers made of clay, wood, or leather. In many ancient societies, it was preserved in cool, dry places to maintain its quality. Because of its essential role in food preservation and health, salt was highly valued and often traded.

Is Restricting Salt Beneficial?

We've long been told that consuming too much salt is detrimental to our health—particularly for our heart and blood pressure. But how strong is the actual evidence behind this widely accepted belief? When we take a closer look at the foundational studies and dietary guidelines that shaped public policy, the science begins to unravel.

One of the most frequently cited studies supporting salt restriction is the INTERSALT study, which examined salt intake and blood pressure across diverse global populations. However, a major flaw in the study was its failure to distinguish between refined salt—stripped of beneficial minerals—and unrefined sea salt, which contains important electrolytes like magnesium and potassium, both essential for blood pressure regulation. Moreover, the study's findings were heavily skewed by a handful of outlier populations, particularly the Yanomami Indians of the Brazilian rainforest. This group consumes exceptionally low amounts of salt and displays low blood pressure, but they are also genetically distinct (lacking the D/D genotype linked to hypertension), exhibit high mortality, short stature, and suffer from chronic sodium deficiency—as evidenced by persistently elevated renin levels. These outliers distorted the study’s overall conclusions. Among the remaining populations, no consistent or significant correlation was found between salt intake and blood pressure, casting serious doubt on the study’s validity as a basis for universal salt restriction.

Flawed Dietary Guidelines - The War on Salt

This shaky scientific foundation carried over into government dietary guidelines, particularly with the establishment of the Dietary Reference Intakes (DRI). In a striking admission, the DRI committee acknowledged that it could not establish an Estimated Average Requirement (EAR) or Recommended Dietary Allowance (RDA) for sodium due to insufficient evidence. Instead, it issued an Adequate Intake (AI) level—set at 1,500 mg of sodium per day (just over 3 grams of salt)—not based on robust data, but largely on expert opinion. Even the Upper Limit (UL) of 2,300 mg per day (about one teaspoon of salt) lacked support from rigorous dose-response trials. These recommendations relied heavily on the assumption that reducing salt intake would lower blood pressure and thus reduce cardiovascular risk, while overlooking a wide range of individual responses and other critical health outcomes influenced by salt.

In recent years, the tide has begun to turn on salt's long-standing reputation as a dietary villain. A growing number of doctors and integrative health practitioners are challenging the conventional narrative, noting that many of their patients actually experience improved health outcomes with increased salt consumption—especially when using unrefined, mineral-rich salts.

Salt Is an Essential Nutrient For all Metabolic Functions

In clinical nutrition, sodium is typically measured in millimoles (mmol), with 100 mmol of sodium equating to 2,300 mg—roughly one teaspoon (5 grams) of salt. When sodium intake falls below essential levels, the body initiates a sodium-sparing metabolic response. This is primarily regulated by the renin-angiotensin-aldosterone system (RAAS), which works to maintain osmotic balance and blood pressure.

Clinical data shows that renin levels increase as sodium intake drops below 150 mmol per day. At intakes below 110 mmol (approximately 6 grams of salt), this increase becomes rapid and pronounced. While RAAS is a crucial survival mechanism, chronic elevation of renin and aldosterone has been linked to numerous health issues, including:

• Insulin resistance

• Metabolic syndrome

• Cardiovascular disease

• Cognitive decline

  
  

These consequences challenge the belief that less salt always equals better health.

Salt’s Role in Adrenal and Thyroid Health

Salt plays a vital role in supporting both the adrenal and thyroid glands, two essential components of the endocrine system that regulate stress response, metabolism, and hormonal balance. The adrenal glands produce hormones like cortisol and aldosterone, the latter of which helps regulate sodium and potassium levels in the body. When sodium intake is too low, aldosterone production increases in an effort to retain sodium, which can place unnecessary strain on the adrenal glands over time. This is one reason why individuals under chronic stress often crave salt—the body is signaling a need for more sodium to support adrenal function. In fact, symptoms such as low blood pressure, dizziness, and chronic fatigue are often linked to adrenal insufficiency and can be alleviated in part by restoring healthy sodium levels.

The thyroid gland, on the other hand, relies on iodine—a key mineral found in iodized salt and, to a lesser extent, in certain unrefined salts—to produce the hormones T3 and T4. These hormones are critical for regulating metabolism, energy, and temperature. Iodine deficiency, which can result from either a low-iodine diet or strict salt restriction, can lead to hypothyroidism, goiter, and other metabolic issues. Although iodized salt has successfully addressed iodine deficiency in many populations, those who avoid it need to ensure they're getting iodine from other sources such as seaweed, eggs, or supplements.

Together, the thyroid and adrenal glands are closely interconnected in what’s often referred to as the HPA-T axis (hypothalamus-pituitary-adrenal-thyroid axis). A dysfunction in one often affects the other. For example, low adrenal output can impair the thyroid’s ability to convert T4 into the more active T3 hormone, while poor thyroid function can affect sodium balance and blood pressure, both of which are regulated by the adrenal glands. In this context, salt—especially in its unrefined, mineral-rich form—helps maintain electrolyte balance, supports healthy blood pressure, and promotes hormonal stability across the entire endocrine system.

Other Benefits

Muscle Function

• Supports muscle contraction

• Helps prevent cramps and weakness

• Especially important for athletes and physically active individuals

Nerve Transmission

• Facilitates the transmission of nerve impulses

• Ensures proper neurological communication and function

Digestive Health

• Aids in the production of hydrochloric acid in the stomach

• Supports digestion and nutrient absorption

Stress Response

• Helps regulate the body’s response to stress by supporting adrenal hormone output

• May contribute to a greater sense of well-being during periods of stress

Sleep Quality

• May improve sleep by influencing melatonin production

• Helps support a more stable sleep-wake cycle

Hydration & Electrolyte Balance

• Maintains fluid balance and supports cellular hydration

• Critical for overall homeostasis and organ function

Skin Health

• Possesses antibacterial properties

• May promote healing and reduce inflammation when used topically

Conclusion

Salt is a vital nutrient, essential for life, optimal health, and the proper functioning of numerous biological systems. Yet, current public health recommendations for salt intake remain rooted in outdated data, questionable methodologies, and persistent myths that fail to reflect the complexity of human physiology. It's time to re-evaluate these guidelines through a more rigorous, evidence-based lens—one that considers individual variability, genetic predispositions, and the broader physiological effects of salt beyond just blood pressure.

Rather than being vilified, salt is gradually being restored to its rightful place as a beneficial and necessary nutrient—one that, when consumed mindfully and in balance, supports overall health. Until public policy catches up with the evolving science, continuing the war on salt may not only be misguided—it could be doing more harm than good.

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