From gym lockers to office desks across the country, jars of pink salt and fiery red pepper are appearing as the latest wellness hack. But can a glass of warm water with Himalayan salt and cayenne pepper really flush toxins, boost metabolism, promote weight loss, and lower high blood pressure?
According to experts, the answer is no.
“There is no scientific evidence to prove that a combination of warm water, Himalayan salt and cayenne pepper helps with weight loss, detoxification or hypertension management,” says Kepha Nyanumba, a consultant nutritionist at Crystal Health Consultants in Upper Hill.
Sustainable results, he adds, are far more likely to come from long-term lifestyle changes than from quick-fix wellness trends.
Rosemary Kabui, a registered dietitian at Rosemary’s NutriCare popularly known as the Digital Dietician, agrees.
“Himalayan salt is simply salt mined from the Himalayan mountains. It has a pink hue due to its trace minerals, while cayenne powder is simply ground pepper,” she explains. “Both have health benefits, but there is no evidence that they can independently deliver the health claims being promoted.”
Himalayan salt plays a role in enhancing flavour, maintaining blood volume, and supporting muscle contraction and nerve function. But while it is often marketed as a healthier alternative to regular table salt, experts say the difference is minimal.
“It contains minerals such as calcium, potassium and magnesium, but in very minuscule quantities,” Ms Kabui notes. “You would have to consume excessive amounts to benefit from them, and that would be unhealthy.”
More critically, Himalayan salt lacks iodine—an essential micronutrient for regulating metabolism. “If your diet does not contain adequate iodine, your metabolic rate may actually slow down,” Mr Nyanumba explains.
Kepha Nyanumba, a consultant nutritionist at Crystal Health Consultants in Upperhill.
Photo credit: Pool
Because it still contains sodium, excessive intake can increase the risk of hypertension, heartburn, stomach irritation and ulcers. In rare cases, it may also contribute to nosebleeds and skin irritation.
On quantity, the nutritionists recommend moderation.
“A quarter of a teaspoon—about one to two grams—is sufficient if you’re taking it on its own in warm water,” says Ms Kabui. “When used in food, the amount should be adjusted based on how many people you are cooking for.”
Ms Kabui cautions that Himalayan salt should be avoided by individuals on low-sodium diets, including those with cardiovascular disease, kidney conditions and high blood pressure. People prone to heartburn or gastrointestinal irritation should also exercise restraint.
Cayenne pepper, on the other hand, offers several proven benefits. These include adding flavour to meals, fighting inflammation, mildly boosting metabolism and supporting immune function.
“Remember also, that brightly coloured foods tend to contain antioxidants, which are beneficial to the body,” Ms Kabui says. “They can support weight loss, but you can’t maintain an unhealthy lifestyle and expect a daily shot of cayenne to fix it.”
However, excessive consumption of cayenne pepper may cause heartburn, acidity and acid reflux. Mr Nyanumba recommends limiting intake to no more than a quarter of a teaspoon.
“For healthy adults, cayenne pepper mixed with warm water is generally safe,” he says. “But pregnant women, breastfeeding mothers and people on medication are some of the categories of people who should avoid it.”
Rather than leaning into superfood trends, Ms Kabui advocates for five basic principles of healthy eating.
Rosemary Kabui, a registered dietitian and founder of Rosemary’s NutriCare.
Photo credit: Pool
The first is balance—ensuring the diet includes all macronutrients, that is, carbohydrates, proteins and fats, alongside vitamins and minerals. Quantities should then be adjusted according to age, health condition or specific needs.
The second principle is hydration.
“Water is a natural detox,” she says, recommending six to eight glasses a day. “If you are struggling to take plain water, then you can add fresh lemon or orange juice, fruit slices, the Himalayan salt, or spices like cinnamon. Soup is also a good option.”
Her third principle is movement—ideally, physical activity that induces light sweating at least three times a week, for a minimum of 30 minutes.
“One simple hack that I learned is moving immediately after a meal,” she adds. “It helps jumpstart insulin activity.”
The fourth principle is choosing brightly coloured foods for their antioxidant content. And the final one is eating enough to avoid extreme hunger, which often leads to overeating or excessive snacking.
“Healthy eating doesn’t have to be extreme or expensive,” Ms Kabui says. “It can just be your everyday food prepared creatively—and yes, you can still add cayenne pepper to it for a bit of kick.”
