Too little salt? New research shows that it can cause insulin resistance
For years, health authorities have advised us to cut back on salt—and with good reason when it comes to high blood pressure and heart health. But what if we've gone too far? New research shows that too little salt may have an unexpected side effect: it can contribute to insulin resistance—a precursor to type 2 diabetes and metabolic syndrome.
🔍 What is insulin resistance?
Insulin resistance occurs when the cells in the body stop responding effectively to insulin, the hormone that helps sugar (glucose) enter the cells. When this happens, the body has to produce more insulin to keep blood sugar levels in check. Over time, this can strain the pancreas and lead to high blood sugar and, in the worst case, diabetes.
🧪 The research: What happens when we consume too little salt?
A number of studies have looked at how sodium deficiency affects glucose metabolism – and the results are startling.
1. Metabolism and low salt intake – insulin resistance in one week
A study published in Metabolism: Clinical and Experimental (2011) examined how a low salt intake affects healthy individuals. The researchers reduced salt intake to 1.2 grams per day – a level corresponding to the WHO’s lower recommendations – and measured insulin sensitivity before and after.
🔬 Results: After just 7 days of low salt intake, participants developed measurable insulin resistance, despite being young, healthy, and of normal weight. The study concluded that low sodium intake can lead to metabolic disturbances, especially in active individuals or those with low blood pressure.
2. Overview study: Low salt intake affects both glucose and hormones
A larger review from 2023, published in the Journal of Metabolic Health , analyzed data from 23 randomized trials and looked at the effects of low salt intake on glucose metabolism.
🔬 The findings were clear:
- The body produces more insulin, even at rest
- Insulin works less well – the body becomes less sensitive to it
- Increased blood sugar after meals
- Levels of the stress hormones renin and aldosterone increase – and these can make blood sugar more unstable
💥 Why is this happening?
When the body gets too little sodium (salt), the so-called “RAAS” system (renin-angiotensin-aldosterone system) is activated. This is the body’s way of conserving sodium and water, but it also leads to increased production of stress hormones such as:
- Aldosterone
- Cortisol
- Noradrenaline
These hormones inhibit insulin's ability to transport sugar into the cells, and can eventually contribute to insulin resistance.
⚖️ So what is a healthy salt balance?
We're not talking about overdoing it with salt on everything you eat – but it's important to get enough (about 3.8 grams per day) but also the right type of sodium, especially if you:
- Exercise a lot and sweat
- Eat a clean and natural diet with little processed food (which often contains more salt)
- Have low blood pressure
- Following a low-carb or keto diet (which depletes the body of electrolytes more quickly)
💡 How to support electrolyte balance naturally
At Aarja Health, we are passionate about holistic health. That's why we offer products that help you maintain electrolyte balance – including sodium and other essential minerals:
Sporty Boost
A natural isotonic drink for those who exercise, sweat or follow a low-salt diet. It contains electrolytes such as sodium, potassium and magnesium at optimal levels.
Mind Body Boost
A supplement with electrolytes, magnesium and B vitamins that support the nervous system and metabolism – important for energy levels and blood sugar regulation.
Calcium +D3 + K2
Contains 72 trace minerals, including magnesium, potassium and iodine – all from a sustainable source (red marine algae). Perfect for those looking to support mineral balance naturally.
🌈 Salt is not just salt
Most people associate “salt” with sodium chloride – common table salt. But our bodies need more than just sodium to function optimally. To maintain electrolyte balance and good insulin sensitivity , it’s important to consume a variety of trace minerals and electrolytes , including:
- Potassium
- Magnesium
- Calcium
- Zinc
- Iodine
- Selenium
These nutrients work together in the body to regulate blood sugar, nerve impulses, fluid balance and energy metabolism.
🔎 Studies have shown that a lack of certain minerals – not just sodium – can also increase insulin resistance and inflammation in the body.
That's why it's important to have natural sources of electrolytes and trace minerals , not just salt from the salt shaker. This is where Aarja Health's products stand out:
- Sporty Boost contains carefully balanced electrolytes .
- Mind Body Boost provides you with potassium, sodium and magnesium , among other things.
- Calcium from red algae provides a full 72 natural trace minerals – exactly what your body needs to achieve a good balance.
✅ Conclusion
Salt is not the enemy – but like everything else, it’s all about balance. Research shows that too little salt intake can disrupt the body’s hormonal system and contribute to insulin resistance. This is important knowledge for those of you who want to support blood sugar balance and prevent metabolic imbalances.
Give your body what it needs – not too much, but not too little either. 💙