Refined (white table salt) vs. Unrefined Salt: Dr. David Brownstein MD a salt expert wants you to know the difference
In a world where “low sodium” is often equated with “healthy,” few practitioners have dared to challenge the conventional wisdom quite like Dr. David Brownstein, M.D. Through decades of clinical experience, he has found that the type of salt we consume matters far more than the amount. His research and observations led to a key conclusion: unrefined salt—such as Celtic Sea Salt and Redmonds Real Salt—is not only safe but essential for optimal health.
The Problem with Refined Salt
Most of the salt found in grocery stores, restaurants, and processed foods is refined table salt. This salt has been stripped of its natural mineral content, chemically bleached, and often mixed with additives like anti-caking agents (e.g., sodium aluminosilicate) and even sugar derivatives such as dextrose.
Dr. Brownstein warns that this type of salt is a biochemical impostor. It contains only sodium chloride (NaCl)—a far cry from the complex mineral matrix of natural salt found in nature. The refining process removes up to 80+ trace minerals, including magnesium, potassium, and calcium, which are critical for the body’s fluid balance, nervous system function, and energy production.
“Refined salt stresses the body. It is not the same product that nature intended,” — Dr. David Brownstein, M.D.
Why Unrefined Salt Is Vital
Unrefined salts, such as Celtic Sea Salt (hand harvested from the coastal waters of France) and Redmond Real Salt (mined from an ancient seabed in Utah), retain their natural mineral profile. According to Brownstein, these salts can contain up to 80 trace elements that are foundational to human health.
Some of the top benefits of unrefined salt include:
Support for Adrenal and Thyroid Function
Unrefined salt provides the body with natural iodine, which helps prevent thyroid dysfunction. Dr. Brownstein notes that refined salt often lacks bioavailable iodine, contributing to widespread thyroid problems.
Cellular Hydration
Mineral-rich salt helps maintain proper electrolyte balance and cellular hydration, reducing issues like muscle cramping, fatigue, and brain fog.
Nerve and Muscle Function
Electrolytes found in natural salt—especially magnesium, calcium, and potassium—are essential for transmitting nerve signals and contracting muscles.
Stomach Acid and Digestion
Chloride, a key component in salt, is used to make hydrochloric acid (HCl) in the stomach, which aids digestion and prevents acid reflux. Without adequate natural salt, stomach acid may be insufficient, leading to bloating and malabsorption.
Celtic Sea Salt vs. Redmonds Real Salt: Which One?
Both of Dr. Brownstein’s recommended salts are excellent sources of unrefined minerals:
Celtic Sea Salt is grayish in color due to its moisture and mineral content. It’s slightly moist, coarse, and is sun-dried to preserve its structure.
Redmond Real Salt is pinkish and dry, naturally preserved underground. It’s especially rich in trace minerals like silica and phosphorus.
“You need salt to live. But you need the right kind of salt—natural, unrefined salt filled with life-giving minerals,” — Dr. David Brownstein
How Much Should You Use?
Dr. Brownstein doesn’t encourage reckless consumption but instead promotes intentional use of unrefined salt as part of a nutrient-rich lifestyle. He often recommends starting with ½ teaspoon in water upon waking or sprinkling unrefined salt generously on meals while avoiding processed foods.
He also emphasizes that when you switch from processed food to whole foods, you must actively add salt back in, because you’re no longer getting it hidden in packaging.
Final Thoughts
Unrefined salt isn’t just seasoning—it’s medicine from the earth. As Dr. Brownstein highlights, replacing your refined salt with mineral-rich options like Celtic Sea Salt or Redmonds Real Salt may offer profound benefits for thyroid function, hydration, digestion, and overall vitality.
So next time someone tells you to “cut out salt,” you can smile and say: “Not all salt is created equal.”