Salt has been unfairly demonized for decades. The “low-sodium” craze convinced generations to fear what our ancestors once traded like gold. But the truth is, salt isn’t the villain — it’s a vital mineral that makes every heartbeat, thought, and muscle contraction possible. In a world addicted to refined sugar and processed seed oils, salt became the scapegoat for problems it didn’t cause. Modern research is finally catching up to what ancient humans already knew: salt sustains life, supports strength, and even extends longevity.
Let’s break down what science and history have to say about this misunderstood mineral.
1. Low-Salt Diets Are Dangerous
New evidence shows that sodium deficiency is one of the most overlooked causes of headaches, fatigue, and low energy. Sodium regulates fluid balance, nerve signaling, and blood pressure — yet modern low-salt advice has pushed many people into chronic deficiency. When sodium levels drop too low, blood volume decreases, restricting oxygen delivery to the brain. The result? That pounding headache or dizzy spell that mysteriously disappears after a pinch of salt.
Low-sodium diets may do more harm than good. For physically active individuals or those eating low-carb or carnivore diets, the need for sodium skyrockets. Without carbohydrates, insulin levels drop, causing the kidneys to excrete more salt. This can lead to headaches, muscle cramps, and even cognitive fog.
2. Sugar, Not Salt, Is the Real Culprit
If you eat too much salt, your body has a built-in mechanism to get rid of it — you simply excrete it through urine. But when you eat too much refined sugar, your body’s insulin response changes how you handle sodium altogether. Elevated insulin levels cause the kidneys to retain sodium and water, leading to bloating and temporary increases in blood pressure.
That’s why blaming salt for sugar’s sins misses the mark. Refined carbohydrates and processed foods — not natural, unrefined salt — are what drive most modern blood pressure issues. The human body is built to handle natural salt when it’s consumed in balance with real food and adequate hydration.
3. More Salt, More Life
Global studies reveal an interesting trend: countries with higher salt consumption often have longer life expectancy. When researchers plotted salt intake against longevity, they found a mild but consistent positive correlation. Populations consuming around 3–6 grams of sodium per day — far above the “recommended” limit — tended to live longer than those consuming less.
Sodium isn’t just an electrolyte; it’s an essential regulator of cellular communication and mitochondrial energy production. Restricting salt can impair blood flow, lower metabolic rate, and reduce performance — all factors tied to premature aging. For athletes, laborers, and carnivore dieters alike, embracing salt can mean more stamina, sharper cognition, and better recovery.
4. The Truth About Unrefined Salt
Unrefined salts like Redmond Real Salt, Celtic Sea Salt, or Himalayan salt are rich in dozens of trace minerals — magnesium, potassium, calcium, and iodine among them. These minerals work synergistically to maintain hydration, balance pH levels, and support muscle and nerve function. Contrary to what mainstream narratives suggest, unrefined salt doesn’t simply raise blood pressure; it helps stabilize it by balancing electrolytes.
These natural salts can improve cognition, mood, and energy while preventing muscle cramps and supporting vascular and thyroid health. Every heartbeat depends on a delicate balance of sodium and potassium, and when salt is too restricted, the system falters. The result is often fatigue, brain fog, or a racing heart that people mistakenly blame on “too much salt” — when it’s actually not enough.
5. The Problem with Table Salt
Table salt might look the same as the real thing, but it’s far from it. Refined salt is stripped, bleached, and chemically altered until nearly all trace minerals are gone. Anti-caking agents — often aluminum-based — are added to keep it flowing freely, while toxic chemicals are used to make it bright white. What’s left is mostly sodium chloride, a hollow version of a once-nutritious mineral.
Because it only contains two minerals, table salt can create imbalances in the body. Meanwhile, the missing minerals — magnesium and potassium — are precisely what help regulate blood pressure naturally. Real salt, on the other hand, provides the full spectrum of electrolytes that the human body evolved with.
6. Salt Built the World
Long before modern nutritionists debated its risks, salt was revered as sacred. Entire trade routes were built on it. Wars were fought for it. Roman soldiers were paid in it — the word “salary” literally comes from salarium, meaning “salt money.” Ancient civilizations from Africa to Asia used salt to preserve food, maintain energy in the heat, and sustain armies during long campaigns.
Salt’s story is intertwined with the rise of civilization itself. It fueled human endurance in deserts, jungles, and icy tundras. It’s no coincidence that when we stripped it from our diets, chronic fatigue, dizziness, and headaches became modern epidemics. Salt didn’t make us sick — removing it did.
Closing Thoughts: The Return of Real Salt
Salt is not the enemy. It’s the lifeblood of the human body — a conductor of energy, a regulator of health, and a cornerstone of survival. For those eating ancestrally or following a carnivore diet, embracing unrefined salt is one of the simplest ways to restore vitality.
Choose salt that still carries the imprint of the earth — unrefined, unbleached, and full of trace minerals. Your ancestors traded it for gold. Your body still runs on it today.
References
- Alderman, Michael H. “Sodium, Blood Pressure, and Cardiovascular Disease: The Complicated History of Sodium Reduction.” Annual Review of Public Health, vol. 31, 2010, pp. 439–457.
- DiNicolantonio, James J., and Sean C. Lucan. “The Wrong White Crystals: Not Salt but Sugar as Aetiological in Hypertension and Cardiometabolic Disease.” Open Heart, vol. 1, no. 1, 2014, e000167.
- Graudal, Niels A., et al. “Compared with Usual Sodium Intake, Low- and Excessive-Sodium Diets Are Associated with Increased Mortality: A Meta-Analysis.” American Journal of Hypertension, vol. 27, no. 9, 2014, pp. 1129–1137.
- He, Feng J., and Graham A. MacGregor. “A Comprehensive Review on Salt and Health and Current Experience of Worldwide Salt Reduction Programmes.” Journal of Human Hypertension, vol. 23, 2009, pp. 363–384.
- McCarron, David A. “Dietary Sodium and Cardiovascular Health in the Context of the DASH Diet.” American Journal of Clinical Nutrition, vol. 105, no. 2, 2017, pp. 403–409.