Pink salt trick for weight loss: myth or fact?

On social media, supporters of the pink salt trick are in no short supply. They claim that mixing water, pink salt, and, sometimes, lemon can boost hydration, cut bloating, and even promote weight loss. But there’s little scientific evidence backing these supposed benefits. 

Read on to learn what research and medical experts say about the pink salt trick, whether it works, and more. (Or you can jump straight to the recipe.)

The pink salt trick is a wellness trend that involves mixing Himalayan pink salt with water, along with lemon or honey for flavor. Proponents claim it can improve energy levels, boost metabolism, and reduce bloating. However, there’s no scientific basis for these claims. 

The reasoning behind the claims? Proponents believe the micronutrients in Himalayan salt (e.g. magnesium, potassium, and calcium) may help replenish electrolytes, support adrenal function, and stimulate metabolism.

However, there’s no scientific basis for these claims. 

“Metabolism is a complex process influenced by many factors, and a small amount of salt won't significantly impact it," says Hans Schmidt, MD, FACS, co-director for the Center for Weight Loss and Metabolic Health at Hackensack University Medical Center. 

Plus, “the amount of electrolytes, other than sodium, in pink salt is very small,” says Allison Childress, PhD, RDN, CSSD, LD, an associate professor in the Nutritional Sciences Department at Texas Tech University. “It is not a cure-all. It will not fix adrenal issues, electrolyte imbalances, or chronic fatigue.”

But what about weight loss?

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There’s no scientific evidence that the pink salt trick works for weight loss. 

It might even backfire on you. 

“Too much sodium can lead to water retention, which may actually lead to weight gain — however, this would be fluid gain, not fat gain,” Dr. Childress says. 

This temporary fluid gain can make you feel and look bloated and puffy, not slimmer. 

Some research suggests that increasing your water intake may support weight loss by promoting a feeling of fullness (thus, helping you eat less) and helping to break down fat.  

But let’s be very clear: That research is talking about plain, still water without any salt, and even still, it’s not a magical solution. Rather, calorie-free H2O can be a helpful component alongside healthy eating and regular exercise. 

Ultimately, being in a calorie deficit (burning more calories than you consume) is the primary, evidence-based way to lose weight — and pink Himalayan salt has nothing to do with that. Simply adding more sodium to your diet does not stimulate fat loss or meaningfully alter metabolism. The pink salt trick does not override basic physiology: If you are not in a calorie deficit, you will not lose body fat. When your body uses more calories than it takes in, it must make up the difference by drawing on stored energy, mostly through adipose tissue, aka body fat. This process is what leads to a reduction in body weight.

“Most likely, the only beneficiaries of this 'trick' would be athletes who sweat a lot, or people in outdoor or physically demanding professions who sweat a lot,” Dr. Childress says. 

This is because heavy sweating can deplete your body’s electrolytes. It’s important to replenish electrolytes, since they play a role in supporting your nerves, muscles, heart, and blood pressure, among other key bodily functions.  

But remember, many medical conditions, such as high blood pressure or heart failure, actually recommend minimal salt intake. If you have these health conditions, trying the pink salt trick could actually be dangerous.

Some people believe “adrenal cocktails” or “cortisol cocktails” can support adrenal function and help heal “adrenal fatigue.” 

Adrenal fatigue is not an officially recognized medical diagnosis. But some people use this term to describe ongoing symptoms they attribute to chronic stress, such as chronic fatigue and burnout.

These supposed adrenal or cortisol cocktails sometimes contain ingredients, such as orange juice, coconut water, and salt — but not necessarily pink Himalayan salt. 

Fans of the cocktails say the mix of nutrients and electrolytes from these ingredients purportedly lowers cortisol levels (a hormone linked to chronic stress). However, there is no scientific evidence showing that adrenal cocktails support adrenal function or have any impact on cortisol levels. 

Plus, if you think you have a health problem with your adrenal glands, it’s far better to seek medical attention and get lab work done than to try to fix the issue with an easy and too-good-to-be-true DIY trick. 

Curious about the exact differences between these two kinds of salt? Here is a table to break down the differences. 

Although drinking salty water may seem harmless, the pink salt trick isn’t safe for everyone. 

“It can be dangerous, especially for people who have heart, kidney, or blood pressure issues,” Dr. Childress says. “People with high blood pressure, people with kidney disease, and people who are following a low-sodium diet should absolutely pass on this trend.” 

This is because sodium can further increase blood pressure in those with hypertension. And if your kidneys aren’t functioning properly, they can’t filter out sodium as well. This can lead to a buildup, which can raise blood pressure and increase the risk of cardiovascular disease in people with chronic kidney disease.  

It’s also important to note that most people do not need additional sodium. The average American already consumes nearly 50% more sodium than the recommended daily intake, Dr. Childress says. 

So, chances are, you don’t need to consume any more with the pink salt trick (or any other tactic). Additionally, the pink salt trick can lead to water retention. Consuming too much sodium can cause your body to hold onto extra water — a process partly driven by the phenomenon of osmosis, where water moves toward areas with higher salt concentration. This extra fluid can collect in your body, making you feel bloated or puffy. 

Consuming too much lemon (or any citrus fruit) can also be risky if you struggle with acid reflux (GERD). When you have acid reflux, eating acidic citrus fruits may aggravate your symptoms. 

According to Dr. Childress, the standard pink salt trick recipe consists of:

1. 8 to 12 oz of water

2. 1/16 tsp (approximately a pinch) of pink Himalayan salt

3. 1 squeeze of fresh lemon (optional for flavor)

4. 1 tsp of honey or pure maple syrup (optional for flavor)

Remember: Consuming extra salt isn’t safe for people with high blood pressure,chronic kidney disease, or heart failure. 

Odds are the pink salt trick doesn’t actually help with weight loss or management. But there are other strategies that can help you lose weight safely and effectively. 

Reduce your caloric intake 

You might be consuming more calories than you think, which could derail weight loss efforts. 

“Using a food log or app can help increase awareness and accountability,” Dr. Childress says. 

Tracking your food is a good first step to get a baseline idea of your caloric intake. From there, you want to aim for a caloric deficit, which means you consume fewer calories than you burn daily. 

Follow a balanced diet

One way to create a calorie deficit for weight loss is to base your meals around minimally processed foods, such as:

• Fruits

• Vegetables

• Whole grains

• Lean protein sources (e.g. eggs, fish, poultry) 

Not only can these foods deliver many beneficial nutrients, but they also tend to be lower in calories. In Dr. Childress’ words: “These foods typically have lower energy density, which can help reduce one’s calorie intake naturally.”

You should also prioritize protein-rich meals. Protein increases satiety, which means it helps you feel fuller for longer, Dr. Childress adds. 

Exercise regularly

Regular exercise is important not just for weight management but also for overall wellbeing, including improving your cardiovascular health. 

“Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week,” Dr. Schmidt says. 

You should also practice strength training two to three times a week to preserve lean body mass while you lose weight, Dr. Childress says. 

Be sure to discuss with your healthcare provider before making any drastic changes to your routine.

Stay hydrated 

Make sure to stay hydrated throughout the day. 

“Mild dehydration can mimic hunger signals and derail weight loss efforts,” Dr. Childress says. 

Drinking water before meals can help some people feel fuller and eat less food at mealtime, according to research. You can also drink plain sparkling water without added sugars.

Proper hydration supports metabolism. But for substantial, long-term weight loss, metabolic intervention (think: prescription treatments) may be required, too. And on that note…

Consult a healthcare provider

Proponents claim pink salt aids satiety, but there’s no evidence it can actually affect hunger hormones. Additionally, while drinking plain water may affect satiety, it won’t have as much of an effect as weight loss medication. On the other hand, prescription glucagon-like peptide 1 receptor agonists (GLP-1s) directly target satiety hormones in the brain, helping you actually feel less hungry. Plus, GLP-1s slow gastric emptying (i.e. the rate at which food moves through the gut), which also helps you feel fuller for longer. Examples of FDA-approved GLP-1 weight loss medications include Wegovy (semaglutide) and Zepbound (tirzepatide).

When combined with a balanced diet and regular exercise, these meds can help reduce appetite and promote weight loss. In clinical trials of Zepbound, for example, participants lost as much as 20.9% of their body weight over the course of 72 weeks (about a year and a half), depending on the dose.    

A reduced-calorie diet and increased physical activity are undisputed pillars of sustainable weight loss. But some people may need additional support to reach their goals. 

Sound like you? You can consult a healthcare provider in person or virtually, such as through Ro.  In addition to offering access to weight loss medications (if you qualify), Ro also provides personalized support to help you achieve your weight loss safely and effectively.

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Despite claims made on social media, the pink salt trick is not a fast pass to weight loss. Here’s what to keep in mind: 

• The pink salt trick is not a research-backed, legit way to lose weight, gain energy, or boost metabolism.

• The pink salt trick can be unsafe if you have high blood pressure or any problems with your heart or kidneys, the pink salt trick is potentially unsafe. 

• Stick to proven ways to lose weight, such as eating a healthy diet and exercising regularly to stay in a caloric deficit.

• If you’re struggling to lose weight despite lifestyle changes, contact a healthcare provider to discuss additional treatment options, such as certain medications like Wegovy and Zepbound.