Table salt vs pink salt vs kala namak: Delhi nutritionist explains how the wrong choice can affect your thyroid and digestion

Salt may appear to be the simplest ingredient in the kitchen, but a growing body of nutrition advice suggests it plays a far more nuanced role in health than commonly assumed. Delhi-based clinical and sports nutritionist Lovneet Batra has drawn attention to this often overlooked detail, explaining how different types of salt can influence thyroid function, digestion, hydration and overall mineral balance.

In a recent Instagram post, Batra shared a detailed guide on commonly used salts, clarifying why one type cannot suit every body or health need. The observations were shared through an informational video posted on her Instagram.

Why salt choice matters more than you think

According to Batra, salt is not just about taste. “What if I told you that the salt you are using is affecting your hormones?” she notes in the video. Her explanation highlights how processing methods and mineral content can determine how salt interacts with the body, particularly the thyroid and digestive system.


She emphasises that while salt is often reduced or avoided in diets, understanding the type and purpose of salt is equally important.

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Table salt and thyroid support

The most commonly used option in Indian households, iodised table salt, continues to have a crucial role. Batra explains that it works well for people dealing with hypothyroidism because it contains iodine, an essential nutrient for thyroid hormone production.

However, she also points out that table salt is highly processed and stripped of natural minerals. It may also contain anti-caking agents, which means its benefits are largely limited to iodine support rather than overall mineral intake.

Himalayan pink salt for minerals and muscle recovery

Himalayan pink salt, often marketed as a healthier alternative, offers trace minerals such as magnesium and potassium. Batra suggests it can be useful for specific situations rather than as a complete replacement for iodised salt.

She notes that athletes or people experiencing muscle cramps or body stiffness may benefit from using small amounts of Himalayan salt, for instance in fruits or homemade lemonade, as it can help support hydration and muscle function. However, she cautions that it does not provide iodine and should not fully replace table salt.

Kala namak and digestive health

Kala namak, or black salt, is highlighted for its digestive benefits. Rich in sulfur compounds, it can promote bile flow and support digestion. Batra advises using it selectively, especially for people who experience bloating or weak digestion.

She recommends adding kala namak to fruits or uncooked preparations rather than using it across all meals, noting that its strong aroma and taste make moderation essential.

Sea salt and the quality concern

Sea salt is often valued for being less processed and retaining natural minerals. Batra acknowledges these benefits but also flags a modern concern. Depending on where it is sourced, some sea salts may contain traces of microplastics, making quality and origin important factors when choosing this option.

A personalised approach to everyday nutrition

Batra concludes her message by reminding viewers that not all salts are the same and that the right choice depends on individual health needs. Her insights reflect a broader shift towards personalised nutrition, where everyday ingredients are evaluated not just for flavour but for their functional role in the body.

Lovneet Batra is a prominent clinical and sports nutritionist based in New Delhi. She holds a BSc and an MS in Dietetics from Michigan State University and has over 14 years of professional experience. Batra has also served as the official nutritionist for the Sports Authority of India and advised Indian teams during the 2014 Commonwealth and Asian Games.