Why You Need to Eat More Salt on Paleo

The title of this article may come as a bit of a shock to some, especially with the range of ailments an increased salt intake has been linked to. Salt is vilified by conventional wisdom; but then again, so is saturated fat. We know that the ‘experts’ don’t always get it right, and it seems that this is true once again when it comes to salt.

Sodium, the mineral that makes up approximately 40% of table salt, is an essential nutrient for human health. It regulates your fluid balance, improves muscles function, and allows your nerves to send impulses throughout your body. Sodium maintains the balance of other minerals, such as calcium and potassium, in the bloodstream. It also helps to maintain sugar levels in the bloodstream, thus reducing the need for insulin.

Salt itself is also an important part of the process of digestion. In the mouth, salt activates the enzyme salivary amylase, which provides signals to the brain that digestion is due to take place. In the stomach, it assists in the creation of hydrochloric acid, which helps break down your food.

Studies show that people with a higher sodium intake are at greater risk of developing heart and blood problems and suffering from strokes. However, this correlation is not a fair one. The majority of people in Western society who consume a higher level of salt are generally doing so through a higher intake of processed foods. There have been no studies that directly show the link between the sodium itself and the problems it is said to cause; so could this in fact be the processed food that is the root of the problem? It’s highly likely.

When choosing your salt, look for a salt rich in trace minerals such as Pink Himalayan Crystal Salt or Celtic Sea Salt. As with everything, the key is moderation. Too much salt is likely to put excess pressure on your kidneys; however, anything up to 1tsp of high quality salt each day and you’re definitely in health promoting territory. As processed foods are not on the menu in any Paleo household, you can afford to be a little more liberal with your seasonings.

Understanding the Difference: Natural Salts vs. Processed Salt

When it comes to salt, not all varieties are created equal. The type of salt you choose plays a crucial role in whether it supports your health or contributes to imbalances. Highly refined table salt, often used in processed foods, is stripped of beneficial minerals and typically contains anti-caking agents and additives such as aluminium. In contrast, natural salts like Pink Himalayan Salt, Celtic Sea Salt, and Redmond Real Salt are minimally processed and retain valuable trace minerals such as magnesium, zinc, and iodine in their natural forms.

These natural salts not only enhance the flavour of your meals but also offer genuine health benefits that are synergistic with a Paleo lifestyle. Many advocates of ancestral diets report improved hydration, better digestion, and fewer muscle cramps when they replace refined salt with mineral-rich alternatives. That’s because our bodies evolved alongside a natural intake of whole, unrefined salts — not the bleached and engineered table salt you find in most supermarket aisles.

Signs You Might Be Salt Deficient

While much of the mainstream advice focuses on reducing salt intake, some people may actually be consuming too little — particularly those who are physically active, following low-carb diets, or sweating heavily in hot Australian climates. Here are a few signs your body may be craving more salt:

• Persistent fatigue, even after a good night’s sleep
• Frequent headaches or migraines
• Light-headedness when standing up quickly (low blood pressure)
• Muscle cramps, especially during or after exercise
• Increased salt cravings

These symptoms can often be relieved by increasing your intake of high-quality, mineral-rich salt and ensuring you remain well-hydrated with filtered water throughout the day.

Salt, Electrolytes, and the Paleo Diet

The Paleo diet is naturally low in processed foods — which means it’s also low in sodium by default. This can be beneficial, especially when coming from a standard Western diet, but it also means that intentional sodium consumption becomes more important, particularly for those who engage in intermittent fasting, regular exercise, or ketogenic-style eating.

Electrolytes like sodium, magnesium, and potassium work together to maintain fluid balance, nerve function, and muscle contractions. When you sweat, urinate frequently, or reduce carbohydrates significantly, you also lose electrolytes. Many people following a clean Paleo lifestyle benefit from consciously adding salt to their meals — whether through sprinkling over roasted vegetables, adding to bone broth, or blending into post-workout hydration drinks with lemon and water.

Creative Ways to Use Natural Salt in a Paleo Kitchen

If you’ve only ever used salt to season a steak, there are countless other ways to enhance your dishes with it. Here are some ideas to help you make the most of quality natural salts:

• Salt-Crusted Vegetables: Coat whole vegetables like beetroots or sweet potatoes in a salt crust before roasting to intensify their flavour and sweetness.
• Fermented Foods: Salt is an essential ingredient in homemade sauerkraut, kimchi, and pickled vegetables. It supports the fermentation process and boosts gut health.
• Finishing Touch: Add a pinch of flaky sea salt just before serving dishes like avocado salad, seared meat, or dark chocolate Paleo treats to enhance taste and texture.
• Salted Bone Broth: Don’t forget to season your homemade bone broth with a pinch of sea salt to bring out the umami flavour and provide electrolyte support.

Salt and Blood Pressure: Re-examining the Evidence

One of the key concerns about salt consumption in mainstream nutrition is its supposed link to high blood pressure. However, current research paints a far more nuanced picture. For individuals with normal kidney function who are eating a nutrient-dense, whole food diet, moderate salt consumption does not typically result in harmful elevations in blood pressure.

In fact, some studies have shown that people with the lowest salt intakes had higher rates of cardiovascular events. This may be because sodium helps maintain volume and pressure in the circulatory system. When sodium is too low, your body may increase adrenaline and renin levels to compensate, creating a more stressed state overall. As with cholesterol and saturated fat, the salt-heart disease link seems to have been based more on early correlations than robust long-term studies.

Salt and Hormonal Health

Salt can also impact hormonal health, particularly when it comes to adrenal function. The adrenal glands regulate stress hormones such as cortisol and aldosterone, and they also help control sodium retention. If your adrenals are overworked — perhaps due to chronic stress or poor sleep — your sodium balance can be disrupted. Cravings for salty foods might be your body’s way of signalling that it needs support.

Incorporating a balanced amount of salt in your diet may help reduce symptoms of adrenal fatigue, including fatigue, dizziness, and blood pressure swings. It’s another example of how natural salt, when consumed mindfully, supports overall resilience and vitality.

Rethinking the Salt Shaker

For years, we were taught to fear salt — lumping it in with fats and red meat as dietary villains. But with increasing awareness around ancestral health, we’re beginning to understand that salt in its natural form is not only safe but essential. As long as it’s not accompanied by refined oils, artificial preservatives, or sugar (as it so often is in processed foods), it can be a powerful health ally.

So if you’ve banished the salt shaker from your table, it might be time to welcome it back — filled with a beautiful, mineral-rich sea salt that your great-great-grandparents would have recognised. Like so many other Paleo principles, it’s not about going overboard, but returning to balance and real, whole ingredients.

What’s your favourite type of salt — and how do you use it in your meals? Have you noticed any benefits since switching from refined salt to natural varieties? Share your thoughts and tips in the comments below.