What you’ll learn:
- The “pink salt weight loss trick” refers to a drink made with Himalayan pink salt, water, and sometimes lemon or other ingredients, promoted online as a weight-loss tool.
- Experts confirm that pink salt doesn’t lead to weight loss and warn that excess sodium can be harmful, no matter the source.
- Lasting weight loss comes from consistent, healthy habits, not viral wellness trends.
First was the baking soda and vinegar diet, then “Oatzempic.” Now, social media is buzzing about a new trend promising effortless weight loss with a morning drink that incorporates Himalayan pink salt and water.
Dubbed yet another version of “natural Mounjaro” by some, proponents claim this simple concoction can help you lose weight, reduce bloating, and improve digestion. But while viral videos showcase dramatic results, a question remains: Is there any science behind this trend, or is it just another wellness fad with more risks than rewards?
We asked experts to separate the facts from the fiction.
What is the pink salt weight loss trick?
This trend centers around a morning drink made from warm water, Himalayan pink salt, and often lemon, with optional add-ins like ginger, honey, or apple cider vinegar. It’s typically consumed on an empty stomach with the promise that it “activates” digestion and hydration.
Pink salt, mined mostly in Pakistan, gets its color from trace minerals like iron and magnesium. While it’s primarily used as a cooking ingredient, it’s gained popularity in wellness circles for its perceived health benefits.
Supporters promote the drink as a metabolism booster and digestion aid, even comparing it to GLP-1 weight-loss medications.
Why is the pink salt trick popular?
This trend has taken off for a few key reasons:
- It feels natural and easy. The ingredients—salt, water, and lemon—are common and cheaper than medications or supplements.
- It’s gone viral on social media. TikTok testimonials have generated millions of views. Before-and-after photos and influencer endorsements create the illusion that it’s highly effective.
- It promises effortless results. Enthusiasts report weight loss, reduced sugar cravings, and better digestion.
How to make a pink Himalayan salt drink
The Himalayan pink salt drink is typically made by mixing a small amount of Himalayan pink salt with warm water and a squeeze of lemon. Sometimes people sweeten it with a teaspoon of honey. People typically drink in the morning on an empty stomach.
Popular variations of the pink Himalayan salt drink
While the basic pink salt and lemon water recipe is the most common version, many people tweak the drink with additional ingredients to enhance flavor or claim added health benefits. Here’s a closer look at the most popular variations:
Honey: Some recipes include a teaspoon of raw honey for a sweeter taste.
- Honey provides natural sweetness and some antioxidants.
Apple cider vinegar: You may want to add a splash of apple cider vinegar for a more tart flavor.
- Apple cider vinegar may aid digestion and support metabolism.
Ginger: Another variation involves steeping a slice of fresh ginger or a pinch of grated ginger in the warm salt water.
- Ginger is commonly used for its anti-inflammatory and digestion-soothing properties. Enthusiasts say this pink salt–ginger tea boosts immunity and gut health even further—some even refer to it as an “immunity kick.”
“Sole” water brine: Another method is called sole water (pronounced soh-lay). To prepare it, a large amount of Himalayan salt is dissolved in a jar of water and left to sit for about 24 hours until fully saturated. This creates a mineral-rich salt brine. A teaspoon of this brine is then added to a glass of water.
- Sole water offers the same idea—providing electrolytes via pink salt—but in a pre-made concentrate form. It’s an older wellness practice that some pink salt trend followers have repurposed for convenience. (Note: Sole water is very salty and should be used sparingly, if at all.)
Does pink Himalayan salt help you lose weight?
No, it doesn’t help you lose weight. Let’s take a closer look at the facts behind the hype—and why this popular drink isn’t a weight loss tool we’d recommend.
Claim 1: Pink salt helps with weight loss
Verdict: False. No single ingredient can cause weight loss. While staying hydrated with water is important for overall health, the salt has no fat-burning properties. Any initial weight drop is likely due to water loss, not fat loss.
“Sustainable weight loss is never about a single food or ‘miracle ingredient,’” explains nutritionist Kayla Reynolds, MS, Director of Knowledge, Learning & Behavior Change Curricula at Noom. “Instead, it requires a holistic approach: eating a well-balanced diet, engaging in regular physical activity, getting adequate sleep, managing stress, and more. Consistent, healthy habits lead to lasting weight loss.”
Claim 2: Himalayan salt decreases bloating
Verdict: False. The reality is that salt usually increases bloating! Sodium is a primary driver of water retention. While your body needs sodium, consuming too much—especially in a concentrated drink—will likely cause your body to hold more water, leading to potential bloating.
Claim 3: Pink Himalayan salt contains more healthy minerals than table salt
Verdict: Misleading. Pink Himalayan salt gets its color from trace minerals like magnesium, potassium, and calcium, but the amounts are insignificant. You would have to consume dangerously high sodium levels to get any meaningful amount of these other minerals. Its primary component is still sodium chloride, just like table salt.
Claim 4: Himalayan salt has less sodium than table salt
Verdict: False. By weight, pink Himalayan salt has roughly the same amount of sodium as table salt. Because its crystals can be larger, a teaspoon might contain slightly less sodium than a teaspoon of fine-grained table salt, but this is a difference in volume, not chemical composition. Because it’s a high-sodium product, it should be consumed in moderation.
Is the pink Himalayan salt trick drink safe?
For most healthy people, a single glass with a tiny pinch of salt is unlikely to be harmful. But larger amounts of salt pose several risks:
- Excess sodium intake: The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. Adding saltwater drinks can easily push you over this limit, increasing the risk of high blood pressure, heart disease, and stroke.
- Electrolyte imbalance: Supporters call the drink an “electrolyte” booster, but loading up on salt alone doesn’t give you a balanced electrolyte profile (you’d also need potassium, magnesium, etc.). Drinking too much salt water could actually disrupt your body’s electrolyte balance.
- Kidney strain: Your kidneys are responsible for filtering excess sodium. Consistently high salt intake forces them to work overtime, which can be dangerous for anyone, especially those with pre-existing kidney conditions.
- Tooth enamel erosion: Adding lemon juice or apple cider vinegar makes the drink acidic. Frequent exposure can erode tooth enamel, leading to sensitivity and an increased risk of cavities.
- Potential for contaminants: Because it is a raw, unrefined product mined from the earth, pink salt can sometimes be contaminated with heavy metals. One study of pink salt sold in Australia found a sample containing lead that exceeded national safety standards.
- Iodine deficiency: Unlike table salt, pink Himalayan salt is not fortified with iodine. Iodine is a crucial nutrient for thyroid function. Replacing iodized salt with pink salt, without incorporating iodine-rich foods (like seaweed and dairy), could lead to thyroid issues.
How to include Himalayan pink salt in your diet safely
If you have any underlying health issues, like high blood pressure, or you’re on a medically advised low-sodium diet, you should get your doctor’s okay before trying this drink. Even if you’re in good health, stick to a small pinch of salt, once a day at most, and always check with your healthcare provider about making any drastic changes to your diet.
“Hypertension, or high blood pressure, is often a silent condition. Many people don’t know they have it,” warns Reynolds. “Excess sodium in your diet, even from a ‘natural’ source, directly contributes to this risk.”
Here are some important reminders for using pink Himalayan salt:
- Stick to moderate amounts and be mindful of sodium intake.
- Choose reliable sources, ideally tested for heavy metals.
- Continue to get iodine from iodized salt or foods.
- Don’t count on it for any specialized health effects—it’s mostly for flavor.
The bottom line: Pink Himalayan salt doesn’t cause weight loss
The pink salt weight-loss trick is a classic wellness fad: it’s simple, it’s “natural,” and it promises a quick fix. But it doesn’t deliver on weight-loss claims.
Staying hydrated is important, but this salty drink isn’t a substitute for science-backed strategies. Lasting weight management comes from a healthy, well-balanced diet, regular movement, and building sustainable habits.
Real progress comes from understanding the why behind your choices. Noom’s psychology-based program can help you cut through the noise and stay consistent. And if you’re exploring medication, Noom Med connects you with licensed providers to see if a clinical approach is right for you.
