Iodized, Himalayan, Kosher or Sea Salt? Choosing the Best Salt for Pregnancy and Postpartum
- Marina Lane, MS RD CLC
- Apr 4
- 6 min read
For years, salt was one of the most vilified ingredients in nutrition, blamed for everything from high blood pressure to bloating. Public health campaigns told us to “cut back on sodium,” and many people including pregnant and breastfeeding moms - began to avoid salt entirely, hoping to reduce their risk of complications like preeclampsia, water retention and high blood pressure.
But today, we know the story is more nuanced.
While excess sodium can be harmful in certain populations, salt also plays critical roles in hydration, nerve transmission, muscle function, and maintaining blood volume - functions that become even more important during pregnancy and lactation.
In this article, we will discuss why salt is important during pregnancy and postpartum, the difference between Iodized, Himalayan, Celtic, Kosher and Sea salt as well as which type I recommend (and why!) during the perinatal phase.
Why Salt Matters More During Pregnancy & Breastfeeding
Increased blood volume during pregnancy (up to 50% more!) requires more fluid and electrolyte balance, including sodium.
Sodium supports amniotic fluid regulation and helps maintain adequate plasma volume to nourish the placenta and baby.
In breastfeeding, sodium is naturally present in breast milk and helps infants develop taste preferences and electrolyte balance.
A low-sodium diet, especially combined with insufficient water or mineral intake, can actually lead to headaches, dizziness, or poor milk production in some moms.
Does Cutting Salt Prevent Preeclampsia?
Surprisingly, no. Research does not support sodium restriction as a preventive measure for preeclampsia—a serious pregnancy complication involving high blood pressure and organ damage.
The current scientific consensus seems to be that reducing salt intake during pregnancy has no significant effect on the risk of preeclampsia or gestational hypertension (1, 2, 3, 4). In fact, extreme salt restriction may worsen symptoms by impairing fluid balance and reducing blood volume.
Instead, current guidelines focus more on overall nutritional quality, calcium intake, and appropriate weight gain as protective strategies.
🟢 Bottom line: While excessive sodium from processed foods should still be avoided, completely cutting out salt is neither necessary nor beneficial—especially during pregnancy or breastfeeding.
How Does Your Salt Fare? Minerals, Additives and Contaminants in Common Salts
While the main ingredient in all salts is Sodium Chloride (NaCl), which is what gives it its 'salty' taste, not all salt is the same. The source and processing of salt influence its mineral content, additives and purity. Let's take a look if your salt contains any beneficial minerals, harmful contaminants or additives!
Iodized Table Salt
Source & Processing: Derived from underground salt mines or evaporated brine; undergoes extensive refining to remove all impurities and minerals.
Mineral Content: Nearly pure sodium chloride (~99%), fortified with potassium iodide to provide reliable iodine source.
Contaminants: Very low; refining removes nearly all potential contaminants (5).
Additives: Usually includes iodine and anti-caking agents such as calcium silicate or sodium aluminosilicate.
Sea Salt and Celtic Salt
Source & Processing: Derived from current ocean water; sun-dried or kiln-dried with minimal processing. Celtic salt is hand-harvested using traditional methods from clay-lined ponds.
Mineral Content: Contains trace amounts of magnesium, calcium, potassium, and other minerals, While these contribute to flavor, they are present in amounts too small to significantly support nutritional needs - often well under 1% of the RDA per teaspoon (6).
Contaminants: May contain microplastics due to modern ocean pollution. Also, depending on harvesting location, some batches may contain trace heavy metals like lead, cadmium, or arsenic - generally at low levels, but with some variability (7, 8).
Additives: Typically none in unrefined forms; always check labels to confirm it's additive-free.
Kosher Salt
Source & Processing: Usually made from mined rock salt or evaporated brine; shaped into large flakes through compation or evaporation.
Mineral Content: Nearly pure sodium chloride; lacks significant trace minerals.
Contaminants: Very low, as it is highly purified.
Additives: Varies by brand - Morton includes yellow prussiate of soda as an anti-caking agent; Diamond Crystal contains no additives. Check labels to avoid additives.
Himalayan Pink Salt
Source & Processing: Mined from ancient salt deposits in the Khewra region of Pakistan; minimally processed and crushed into crystals.
Mineral Content: Contains up to 84 trace minerals including iron (which gives the pink hue), magnesium, calcium, and potassium. However, these are present in very small quantities. For example, a teaspoon of pink salt contributes less than 1 to 2% of the daily value for most nutrients (6).
Contaminants: Some samples have tested positive for microplastics, lead and other heavy metals (possibly due to processing, packaging and naturally occurring heavy metals) (6, 7). While levels are usually within food safety limits, studies have found variability and some samples exceed ideal threshholds for pregnancy and breastfeeding.
Additives: None - naturally unrefined and additive-free. Typically no iodine added.
Redmond Real Salt
Source & Processing: Mined from an ancient seabed in Redmond, Utah; unrefined and minimally processed. The deposit is protected from modern pollutants.
Mineral Content: Contains over 60 trace minerals including calcium, potassium, magnesium, phosphorous and iron. However, like other unrefined salts, these are in small quantities - useful for taste but not a meaningful source of micronutrients (8).
Contaminants: Free from microplastics. Independent testing shows extremely low levels of heavy metals such as lead (~0.2 ppm), well within safety standards. Arsenic, cadmium, and aluminum have also been found in trace amounts but consistently below concerning thresholds (8).
Additives: None - naturally unrefined, no anti-caking agents, and no added iodine.
Why Iodine Matters, too (Especially Now)
Regardless of which salt you favor, one mineral you cannot afford to ignore in pregnancy and while breastfeeding is iodine.
Iodine is essential for making thyroid hormones, which are critical for your baby's brain development, a healthy milk supply and essentially your entire metabolism. Pregnancy increases iodine needs by 50% and lactation increases them even further. The current RDA is 220 mcg per day for pregnant women, 290 mcg per day for breastfeeding women and 150 mcg per day for women who are not pregnant or breastfeeding (9).
The problem is that iodine is not found in many foods. Good sources include:
Seafood (especially seaweed and certain fish)
Eggs (especially the yolk)
Dairy (milk, yogurt, cheese)
Iodine-fortified foods (including iodized table salt)
Many pregnant and breastfeeding moms do not meet their daily requirements of iodine with food alone, especially if they don't use iodized table salt. That's why health organizations, including the CDC and American Thyroid Association, recommend that pregnant and breastfeeding women take a prenatal vitamin containing 150 mcg of iodine daily.
The main point is: If your chosen salt is not iodized, compensate with another reliable iodine source. This step is crucial and comes before worrying about pink vs. grey vs. white salt.
Recommendations: Choosing the Best Salt for You and Your Baby
Taking all of the above into account, here are some practical recommendations on selecting and using salt during pregnancy and breastfeeding:
If you need a reliable source of iodine: Choose iodized table salt if you do not take an iodine supplement or your prenatal supplement does not contain at least 150 mcg of iodine. It's very difficult to meet iodine needs during pregnancy and breastfeeding with food alone. Iodine is essential for baby's brain development and your and baby's thyroid function and unrefined salts typically do not contain enough iodine to help you meet your needs.
Tip: Buy a fresh container of iodized salt at the beginning of your pregnancy and again when you start breastfeeding because the iodine content of salt shakers decreases during storage.
If you prefer a daily-use salt without additives: Choose Diamond Crystal Kosher Salt or Redmond Real Salt. Both are free of anti-caking agents and very low in contaminants. Just keep in mind they are not iodized.
If you prefer an unrefined salt with that 'soft' mineral flavor: Choose Redmond Real Salt, if available in your area. It is an unrefined mineral salt that is independently tested for contaminants and contains no additives. It is suitable for daily use and contains trace minerals (although make sure you get minerals from other sources asl well since the amount of minerals in any salt will not be enough to meet your daily needs).
If you want the simplest and most affordable option: Iodized table salt remains a solid choice. It's inexpensive, widely available, and helps you meet your iodine needs. The anti-caking agents included are generally recognized as safe, although I would personally avoid salts containing the anti-caking agents Sodium Aluminosilicate and Potassium Aluminum Silicate because recent studies have shown small amounts of Aluminum may be absorbed.
What about Himalayan Pink Salt and Sea Salt? Both of those salts are still considered safe, even during pregnancy and breastfeeding. However, because of the possibility of them containing small amounts of microplastics and heavy metals, I recommend to use these salts only sparingly and not as your go-to (daily) salt. Unfortunately, pollution with heavy metals and microplastics is rising everywhere in our food supply, so it's up to us to minimize our exposure.
Final Word
Salt isn't just seasoning - it's a vital part of your body's hydration, fluid balance, and nutrient delivery system, especially during pregnancy and breastfeeding. While it's wise to avoid overly processed and contaminated sources, completely eliminating salt is neither helpful nor necessary.
Thankfully, we have choices! Find the type of salt that fits your needs and health goals. And don't forget to make sure you're getting enough iodine to support your growing baby and your own postpartum recovery.
If you found this article helpful, consider sharing it with fellow pregnant and breastfeeding moms!
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