Sendha Namak: Benefits, Uses, Potential Side Effects, and More


November 8, 2023

Sendha namak, or rock salt, is a natural form of sodium chloride which is available in the form of edible salt. Sendha namak, rock salt, lahori namak, Himalayan pink salt or just pink salt are the alternative names for the same salt with minute to no changes in composition or properties. 

The colour of sendha namak varies from grey, yellow, orange, red, pink, dark blue or light blue based on the amount and type of impurities found in them. The most common form of sendha namak is available in a white or colourless form. Sendha namak is available in different parts of the world and gets formed with the rapid evaporation of salty lakes and water bodies.

Sendha namak has multiple health benefits, such as reducing the yellowing of nails, fighting stress, combating respiratory diseases, warding off digestive disorders, promoting weight reduction, purifying the air and providing relief in the sinus. It is considered to be a superior salt, according to Ayurveda. This article discusses the nutritional values, benefits, usage, possible side effects and other necessary information about sendha namak in detail.

Sodium in Sendha Namak

Since sendha namak is a naturally occurring mineral that contains crystals of sodium chloride (NaCl), the majority of its nutritional content comprises just sodium. Most branded Himalayan pink salt contains 38182 mg of sodium per 100 g serving. One teaspoon of sendha namak has around 420 mg of sodium, which is 18% DV. Fortified sendha namak may also contain elements like iodine, zinc, iron, manganese, potassium and other beneficial minerals. 

Sendha namak contains high amounts of sodium in it, which may adversely affect the body if taken in large quantities. Most dietary guidelines suggest limiting the total sodium intake to 1,500–2,300 mg per day. It technically means that one can consume a maximum of 1tsp Sendha Namak per day.


Sendha namak contains about 420 mg of sodium per teaspoon. A 100 g serving of the majority of branded Himalayan pink salt has 38182 mg of sodium. The majority of dietary guidelines advise keeping daily sodium consumption to 1,500–2,300 mg.

Benefits of Sendha Namak

Here are a few uses and benefits of sendha namak:

Provides Skin Benefits

Sendha namak has exceptional exfoliating properties that help reduce dead skin cell accumulation that causes the skin to appear dull and rough. It helps detoxify, cleanse, and rejuvenate the skin and also makes the skin tissues stronger. Massaging rock salt on the face may act as a physical skin exfoliation, which removes dead skin cells and improves circulation. 

Do not directly scrub the face with salt. Mix it with a soothing medium like aloe vera gel and use it as a physical exfoliator. 

Promotes Hair Growth

Sendha namak has cleansing properties that help remove dead skin cells and impurities from the scalp and hair while also preventing the stripping of natural skin oils from the hair. Mix rock salt with shampoos and apply it to the hair to condition and make it immune to breakage. The exfoliating action caused by its texture also makes the scalp well-nourished and shiny. 

Reduces Yellowing of Nails

The usual reasons for the yellowing of nails might be certain diseases such as nail infection, lung syndrome and rheumatoid arthritis, discolouration, and frequent use of high-chemical nail polishes. Sendha namak or rock salt has impressive properties of being a good exfoliant, reducing any infections in nails and making nails less yellow.

Improves Digestive Health

Rock salt can be an alternative to chemical laxatives to reduce digestion issues. It can also be beneficial in soothing heartburn, removing gas, and improving appetite. As a result, sendha namak is one of the home remedies for digestive ailments.

Ayurveda suggests that sendha namak helps to improve digestive processes as it helps to eradicate several digestive ailments such as bloating, intestinal worm infestation, nausea, and constipation. 

Helps in Stress Reduction 

Stress is a widespread problem nowadays, which can get triggered by multiple reasons and can lead to anxiety, depression, and loss of appetite. Researchers suggest that sendha namak helps in relaxing the mind and body. Taking a bath in a mixture of rock salt and hot water may relieve stress and help one feel relaxed as well.

Air Purification

Sendha Namak helps with reducing allergens, pathogens, and airborne irritants by absorbing the water vapour from the air. It can pull out the toxic components from the environment and neutralise them, which reduces harmful toxins and pollutants. 

Reduces Respiratory Problems

Sendha Namak is beneficial in improving sinus, migraine and other respiratory ailments.

  • Gargling with sendha namak to relieve painful tonsils, dry cough, throat swelling and throat pain.
  • Dissolve sendha namak in water and use it as a facial steam for ear and nose discomforts, bronchitis, asthma, etc.

Improves Muscle Cramps

Electrolytes are essential minerals for the proper functioning of nerves and muscles. Sendha namak contains various electrolytes, which may help to relieve some muscle cramps and pains. However, there’s no detailed study to back this claim, and it requires more scientific research.


Sendha namak has excellent exfoliating and cleansing properties that help improve the skin and hair texture. Sendha namak can be used as an exfoliator for skin benefits and can be mixed with shampoo for cleansing the scalp and hair and achieve shinier and stronger hair. It can reduce the yellowing and discolouration of nails, improve digestive health and respiratory health, maintain sodium levels and improve muscle cramps. Sendha Namak also absorbs the toxins out of the air.

Potential Side Effects

Along with the multiple benefits that sendha namak or rock salt has to offer, there are also several risks and potential side effects related to the excess intake of Sendha namak. Such as:

  • Excessive salt intake may cause conditions like hyperchloremia or can lead to high chloride levels, which can cause fatigue and muscle weakness. It can even disrupt the sodium balance in the body. 
  • Iodised table salt is fortified with iodine. However, sendha namak lacks the iodine content in it. Using rock salt in place of table salt regularly may lead to iodine deficiency. Iodine is an essential nutrient necessary for growth, development, and metabolism. Therefore, it is not a good idea to completely replace iodised table salt with sendha namak. 
  • Sendha Namak should be consumed in limited amounts as salt sodium in sendha namak is a necessary mineral. But limit sodium intake to less than 2,300 mg (about one teaspoon of salt) per day to prevent high blood pressure. 


Although sendha namak is a beneficial ingredient, it is also essential to be aware of the potential side effects it may cause. Exceeding the recommended daily intake limit of sodium may cause issues such as high blood pressure, hyperchloremia, fatigue, and muscle weakness. Absolute replacement of table salt with sendha namak may also lead to iodine deficiency in the body.

HealthifyMe Suggestion

Different types of salt have different tastes and textures depending on how they are processed. However, all salts contain 40% sodium, and any difference in sodium content is simply due to the volume and shape of the crystals. Here are different types of salt apart from pink salt – Table or regular salt which is mined from underground deposits, commonly fortified with iodine. Sea salt is made by evaporating seawater and is less processed than table salt. It contains more trace nutrients such as potassium, iron, and calcium. Kosher salt is unrefined, coarse, and rarely contains additives. It contains sodium chloride but not iodine, qualifying it as a non-iodized salt. Choosing the best salt comes down to taste, preference, and cooking style. If you’re looking for a crunchy texture with some colour to add a finishing touch to your meals, pink Himalayan salt is a great choice. If you’re cooking with salt, you can always use sea salt, kosher salt, and regular table salt depending on the flavour you’re hoping to achieve. Still, getting the right amount of salt in your diet plays an essential role in maintaining optimal health. You can try different types of speciality salt to make your meals more versatile and savoury, but be sure to keep an eye on your sodium intake.

The Final Word

Sendha namak, or rock salt, is a natural form of sodium chloride which is available in multiple colours varying from grey, yellow, orange, red, pink, dark blue or light blue on the basis of the amount and type of impurities found in them. It contains a high level of sodium in it. Many health advantages of sendha namak include lowering nail yellowing, lowering stress, preventing digestive problems, removing air impurities and relieving sinus congestion. 

There are several side effects related to the overconsumption of sendha namak as well. It may cause issues such as high blood pressure, hyperchloremia, fatigue, or muscle weakness. Hence, avoid overconsumption of sendha namak. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Q: What is Sendha Namak?

A: Sendha namak, or rock salt, is a natural form of sodium chloride with a high level of sodium in it. Fortified sendha namak also contains zinc, iron, manganese, potassium and other beneficial minerals.

Q: How is Sendha Namak different from regular table salt?

A: Sendha namak provides benefits such as maintaining blood pressure and water levels in the body and fulfilling the body’s sodium requirements. However, table salt contains iodine, which is absent in sendha Namak.

Q: Can Sendha Namak be used as a healthier alternative to table salt?

A: Yes, sendha namak can be used as a healthier alternative to table salt as its fortified type contains multiple minerals such as sodium, zinc, potassium, and manganese. However, table salt can not be replaced entirely by rock salt as it may cause iodine deficiency.

Q: Are there potential health benefits of consuming Sendha Namak?

A: Sendha namak has multiple health benefits, such as reducing the yellowing of nails, fighting stress, combating respiratory diseases, fighting digestive disorders, purifying the air, and providing relief in the sinus.

Q: Can Sendha Namak help with blood pressure regulation?

A: Fortified sendha namak has potassium in it that helps regulate blood pressure. However, excessive dosage of the salt may be detrimental to health.

Q: How is Sendha Namak traditionally used in cooking and recipes?

A: Sendha Namak, or rock salt, is commonly used during fasting in India. It can be incorporated into fasting foods in various ways. It is often used to season dishes like Sabudana Khichdi or Vrat Ke Aloo, enhancing their flavour. Additionally, you can mix Sendha Namak with water to make a simple and refreshing drink to stay hydrated during fasting. It can also be sprinkled on fruits or used to make chutneys, providing a salty taste without violating fasting restrictions. It is a versatile ingredient for those observing religious fasts in India.

Q: What is the recommended daily intake of Sendha Namak?

A: Sodium in sendha namak is a necessary mineral. But limit sodium intake to less than 2,300 mg (about one teaspoon of salt) per day to prevent high blood pressure.

Q: Can Sendha Namak be used in dietary restrictions, such as a low-sodium diet?

A: Consuming small amounts of rock salt can minimise the risk of low sodium levels and can be incorporated into diets.

Q: Are there any potential side effects or risks associated with Sendha Namak consumption?

A: Exceeding the recommended daily intake limit of sodium may cause issues such as high blood pressure, hyperchloremia, fatigue, and muscle weakness.

Q: How does Sendha Namak compare to other types of gourmet salts?

A: In comparison, sendha namak tastes milder and less salty. The mineral composition and crystal sizes are the primary causes of the taste variation.

Q: What is the role of Sendha Namak in Ayurvedic and holistic health practices?

A: Ayurveda considers sendha namak as a supreme salt which works as a home remedy for digestive ailments, heartburn, bloating, stomach pain and vomiting.

Q: Can Sendha Namak be used in skincare and beauty routines?

A: Yes, sendha namak has excellent exfoliating properties that reduce the accumulation of dead skin cells and hence help in achieving visibly glowing and youthful skin.

Q: Are there specific culinary uses and regional dishes that feature Sendha Namak?

A: Sendha namak helps in the preparation of fasting recipes, chaats, raitas, chutneys and multiple other savoury recipes.

Research Sources

Data by the US Department of Agriculture on Himalayan Pink Salt

An Analysis of the Mineral Composition of Pink Salt by National institute of health 

Physical properties data for rock salt by GovInfo (.gov) 

NIH’s report about Salt in Ayurveda 

Thermoluminescence study of Pink Himalayan salt from Khewra mines, Pakistan by science direct 

A report about the Signature of the Himalayan Salt by science direct 

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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