Sodium is an essential mineral and electrolyte that carries a positive electrical charge, making it a cation. It's one of the most abundant minerals in the body, with about 40% located in bones, 50% in extracellular fluids (outside cells), and the remaining 10% inside cells. Sodium works in close partnership with potassium and chloride to maintain fluid balance, regulate blood pressure, and support numerous physiological functions throughout the body. Unlike most nutrients where deficiency is the primary concern, sodium is unique in that most people in developed countries consume far more than needed, making excess intake the bigger health issue. Your body cannot produce sodium, so it must be obtained through diet.

Sodium serves critical roles in human physiology, though it's needed in relatively modest amounts. It's the primary electrolyte in extracellular fluid (fluid outside cells), where it plays a crucial role in maintaining proper fluid balance and distribution throughout the body. Sodium helps regulate the amount of water in and around cells, ensuring that cells maintain their proper size and that tissues remain properly hydrated.

The mineral is essential for maintaining blood volume and blood pressure. Sodium attracts and holds water, which helps maintain adequate blood volume for circulation. The amount of sodium in the body directly influences blood volume, which in turn affects blood pressure. This is why sodium intake has such a significant impact on cardiovascular health.

Sodium is absolutely critical for nerve function and signal transmission. Nerve impulses are generated by the rapid movement of sodium and potassium ions across nerve cell membranes. When a nerve is stimulated, sodium channels open, allowing sodium to rush into the cell and create an electrical signal that travels along the nerve. This process, called depolarization, is fundamental to all nervous system activity, from sensation to thought to movement.

The mineral is essential for muscle contraction, including both voluntary skeletal muscles and involuntary muscles like the heart. Sodium ions trigger the release of calcium inside muscle cells, which initiates the contraction process. Without adequate sodium, muscles cannot contract properly, leading to weakness and impaired function.

Sodium plays a vital role in nutrient absorption in the intestines. Many nutrients, including glucose, amino acids, and certain vitamins, are transported across intestinal walls via sodium-dependent transport mechanisms. The sodium gradient created by the sodium-potassium pump drives the absorption of these nutrients, making sodium essential for proper nutrition even beyond its direct functions.

The mineral helps maintain proper acid-base balance (pH levels) in the body. Sodium works with other electrolytes and buffering systems to keep blood and tissues at the optimal pH for enzymatic reactions and cellular function.

Sodium is necessary for proper kidney function, helping regulate fluid balance and the excretion of waste products. The kidneys carefully control sodium excretion to maintain proper body sodium levels, adjusting output based on intake and the body's needs.

While excessive sodium intake is a widespread problem, adequate sodium is essential for health. Proper sodium levels ensure optimal nerve function and rapid nerve signal transmission, support quick reflexes and proper neuromuscular coordination, enable proper sensory perception, and maintain cognitive function and mental clarity.

For muscle function, adequate sodium supports proper muscle contraction and strength, prevents muscle weakness and fatigue, enables optimal athletic performance, and supports heart muscle function and regular heartbeat.

In terms of hydration and fluid balance, sodium helps maintain proper hydration status throughout the body, prevents dangerous fluid imbalances, supports optimal blood volume and circulation, and enables proper cellular function through fluid regulation.

Adequate sodium supports digestive function by enabling nutrient absorption (glucose, amino acids, vitamins), supporting proper digestive muscle contractions, and maintaining healthy gut function.

For cardiovascular function (when not excessive), appropriate sodium levels help maintain adequate blood pressure (not too low), support proper blood volume for circulation, and enable efficient nutrient and oxygen delivery to tissues.

The mineral is particularly important for athletes and people in hot climates, as it replaces sodium lost through sweat during exercise or heat exposure, helps prevent hyponatremia (dangerously low sodium), maintains performance during prolonged physical activity, and prevents heat-related illness through proper fluid-electrolyte balance.

During pregnancy, adequate sodium supports increased blood volume needed for maternal and fetal circulation, helps prevent excessive blood pressure drops, and supports proper amniotic fluid levels.

The primary concern with sodium in modern diets is excessive intake rather than deficiency. High sodium consumption is strongly associated with numerous serious health problems. The most significant risk is elevated blood pressure (hypertension). Excess sodium causes the body to retain water, increasing blood volume and putting extra pressure on blood vessel walls. This relationship is particularly strong in "salt-sensitive" individuals, who make up about 25% of people with normal blood pressure and 50-60% of people with hypertension. Even modest reductions in sodium intake can significantly lower blood pressure in these individuals.

Chronic high sodium intake substantially increases cardiovascular disease risk. Elevated blood pressure from excess sodium strains the heart, damages blood vessels, increases the risk of heart attack, raises the risk of stroke by damaging cerebral blood vessels, contributes to heart failure by overworking the heart muscle, and accelerates atherosclerosis (arterial plaque buildup). Studies consistently show that populations with lower sodium intake have significantly lower rates of cardiovascular disease.

Excessive sodium intake negatively impacts kidney health. The kidneys must work harder to excrete excess sodium, which can lead to kidney damage over time, increased risk of kidney disease progression, kidney stone formation (particularly calcium-based stones as sodium increases urinary calcium excretion), and impaired kidney function in those with existing kidney disease.

High sodium consumption contributes to calcium loss through increased urinary calcium excretion. This can weaken bones over time, increase the risk of osteoporosis and fractures, reduce the effectiveness of calcium supplementation, and accelerate age-related bone loss. For every 2,300 mg of sodium consumed, approximately 40-60 mg of calcium is lost in urine.

Excess sodium is associated with increased stomach cancer risk, particularly at very high intake levels. This may be due to sodium's damaging effects on the stomach lining and its potential to enhance the effects of carcinogens. High salt diets can also exacerbate gastritis and ulcer symptoms.

High sodium intake causes fluid retention and bloating, leading to uncomfortable swelling (edema), particularly in ankles and feet, weight fluctuations from water retention, feeling puffy or uncomfortable, and exacerbation of conditions like heart failure or liver disease.

For people with certain medical conditions, high sodium intake can be particularly dangerous. This includes heart failure (worsening fluid retention and strain on heart), cirrhosis with ascites (increasing dangerous fluid accumulation), kidney disease (unable to excrete sodium properly, causing dangerous buildup), and Meniere's disease (increasing inner ear fluid and symptoms).

Emerging research suggests that excessive sodium may impair immune function, contribute to autoimmune conditions, affect gut microbiome health negatively, potentially contribute to cognitive decline, and increase inflammation throughout the body.

Sodium recommendations are unique among nutrients in that they focus on maximum limits rather than minimum requirements, reflecting the fact that most people consume far too much:

Daily Adequate Intake (AI) - Minimum Needed:

These "adequate intake" levels represent the minimum amount needed for health. Most people easily exceed these amounts even without adding salt to food.

Upper Tolerable Limit (Maximum Recommended):

Current Reality: The average American consumes approximately 3,400 mg of sodium per day, significantly exceeding recommended limits. About 70-75% of dietary sodium comes from processed and restaurant foods, not from the salt shaker.

Sodium-to-Salt Conversion:

Special Populations:

Athletes and Heavy Exercisers: May need 3,000-7,000 mg per day depending on sweat losses, training intensity, heat exposure, and duration of activity. Individual needs vary greatly.

People with Certain Medical Conditions: May need as low as 1,000-1,500 mg per day, particularly those with heart failure, kidney disease, or cirrhosis.

Important Context: The minimum amount of sodium needed for survival is only about 200-500 mg per day. The body is extremely efficient at conserving sodium when intake is low. In traditional hunter-gatherer societies, sodium intake was estimated at around 600-1,000 mg per day, far below modern levels, yet these populations were healthy. This suggests that current high intakes are not biologically necessary and may be harmful.

Potassium is the most important nutrient to balance with sodium. These minerals work in opposition and partnership throughout the body. While sodium is the primary electrolyte outside cells, potassium is the primary electrolyte inside cells. The sodium-potassium balance is crucial for proper cellular function, blood pressure regulation, and cardiovascular health. The ideal sodium-to-potassium ratio is approximately 1:2 or lower (consuming twice as much potassium as sodium). Unfortunately, the typical Western diet has a ratio closer to 2:1, which contributes to high blood pressure. Increasing potassium intake helps counteract the negative effects of sodium on blood pressure.

Water is essential when consuming sodium, as sodium regulates fluid balance and adequate hydration helps kidneys excrete excess sodium. Proper fluid intake prevents excessive concentration of sodium in blood and supports optimal kidney function.

Magnesium works alongside sodium in various cellular processes and helps counteract some of sodium's effects on blood pressure. Adequate magnesium may help protect against sodium-induced hypertension.

Calcium and Vitamin D are important because high sodium intake increases calcium excretion. Ensuring adequate calcium and vitamin D helps protect bones from sodium-induced calcium loss.

Chloride is almost always consumed with sodium as table salt (sodium chloride). These minerals work together in maintaining fluid balance and acid-base balance.

Unlike many nutrients, the concern with sodium is not primarily about interactions with specific supplements or medications reducing its absorption or effectiveness. Instead, the focus is on medications and conditions affected by sodium intake:

Lithium (mood stabilizer) levels can be significantly affected by sodium intake. High sodium intake increases lithium excretion, potentially reducing drug effectiveness. Low sodium intake reduces lithium excretion, potentially causing toxic levels. Sodium intake must be kept consistent while on lithium, and changes in sodium intake require medical monitoring.

Corticosteroids (like prednisone, dexamethasone) cause sodium and water retention. Combining high sodium intake with these medications can exacerbate fluid retention, increase blood pressure, worsen edema, and increase cardiovascular stress. Sodium restriction is often necessary when taking corticosteroids.

NSAIDs (nonsteroidal anti-inflammatory drugs like ibuprofen, naproxen) can cause sodium and fluid retention, reduce the effectiveness of blood pressure medications, and increase blood pressure when combined with high sodium intake. Regular NSAID users should be particularly mindful of sodium intake.

Certain antidepressants (particularly SSRIs) can increase the risk of hyponatremia (low sodium), especially in elderly patients. However, this doesn't mean you should increase sodium intake, just monitor for symptoms.

Diuretics (water pills) are specifically designed to increase sodium excretion. High dietary sodium can reduce the effectiveness of diuretics and make it harder to control blood pressure or fluid retention.

For people with specific medical conditions, sodium should be carefully limited or avoided with heart failure (must restrict sodium to prevent fluid overload), kidney disease (must limit sodium due to impaired excretion), cirrhosis with ascites (must severely restrict sodium), and hypertension (should limit sodium to help control blood pressure).

Sodium supplementation is rarely necessary, as most people consume far more than needed. However, there are specific rare circumstances where additional sodium may be appropriate:

Endurance athletes in extreme conditions who lose massive amounts of sodium through prolonged sweating may need sodium supplementation. This includes ultra-endurance events lasting many hours, intense exercise in hot, humid conditions, athletes who are "heavy sweaters" with high sodium sweat concentrations, and those participating in Ironman triathlons, ultra-marathons, or similar extreme events. Even then, supplementation should be carefully calculated based on individual sweat losses.

People with severe hyponatremia (dangerously low blood sodium), which may result from excessive water consumption without electrolyte replacement (particularly during endurance events), syndrome of inappropriate antidiuretic hormone (SIADH), certain medications causing sodium loss, severe vomiting or diarrhea with only water replacement, or Addison's disease (adrenal insufficiency). Medical treatment typically involves restricted fluid intake and careful sodium administration under supervision.

Individuals with salt-wasting conditions, including cerebral salt-wasting syndrome, certain kidney tubular disorders causing sodium loss, some forms of congenital adrenal hyperplasia, and rare genetic conditions affecting sodium retention.

People with postural orthostatic tachycardia syndrome (POTS) may benefit from increased sodium intake (typically 6,000-10,000 mg per day) under medical supervision to help increase blood volume and reduce symptoms.

Patients with autonomic dysfunction or severe orthostatic hypotension (blood pressure dropping when standing) may need increased sodium to maintain blood volume and prevent fainting.

Those experiencing heat exhaustion or heat stroke may need sodium replacement as part of rehydration, though this is typically managed medically with IV fluids or oral rehydration solutions.

People in very hot climates with extreme occupational exposure (foundry workers, outdoor laborers in desert conditions) who lose exceptional amounts of sodium through sweat may need modest supplementation, though this is increasingly rare with modern workplace safety measures.

Important Notes:

People with hypertension (high blood pressure) should avoid sodium supplements and limit dietary sodium intake. High sodium is a major contributor to elevated blood pressure, and restriction is a cornerstone of hypertension management. Even modest sodium reduction can significantly lower blood pressure.

Individuals with heart failure must strictly limit sodium intake to prevent dangerous fluid retention and reduce strain on the heart. Sodium supplementation is absolutely contraindicated and could be life-threatening.

Those with kidney disease (chronic kidney disease, acute kidney injury) cannot effectively excrete excess sodium, leading to dangerous accumulation, fluid overload, and elevated blood pressure. Sodium restriction is typically required, and supplementation is contraindicated.

People with cirrhosis and ascites (fluid accumulation in abdomen) must severely restrict sodium (often to 1,000-1,500 mg daily or less) to prevent worsening fluid retention. Sodium supplementation could be extremely dangerous.

Individuals prone to edema or fluid retention from any cause should limit sodium intake and avoid supplementation.

Those with a history of stroke should limit sodium to reduce recurrence risk and support blood pressure control.

People with osteoporosis or low bone density should be cautious about high sodium intake, as excess sodium increases calcium loss through urine, potentially weakening bones further.

Individuals with Meniere's disease (inner ear disorder) often need to limit sodium to reduce fluid accumulation in the inner ear and control symptoms like vertigo and hearing loss.

Those with stomach ulcers or gastritis should be cautious with high sodium intake, particularly from very salty foods, as sodium can irritate the stomach lining.

Pregnant women with preeclampsia or gestational hypertension need to monitor and often limit sodium intake.

People with family history of hypertension or cardiovascular disease should be proactive about limiting sodium intake to reduce their risk.

Elderly individuals are more sensitive to sodium's effects on blood pressure and should generally limit intake.

Most healthy adults simply don't need sodium supplementation and should focus on reducing intake rather than increasing it.

Sodium deficiency (hyponatremia) is relatively rare in developed countries but can occur in specific circumstances. Hyponatremia is defined as blood sodium levels below 135 mEq/L (normal is 135-145 mEq/L). Symptoms vary based on the severity and how quickly sodium levels drop:

Mild Hyponatremia (130-135 mEq/L):

Moderate Hyponatremia (120-130 mEq/L):

Severe Hyponatremia (<120 mEq/L):

Acute vs. Chronic Hyponatremia: Symptoms are generally more severe when sodium drops rapidly (acute hyponatremia) compared to gradual decline over days or weeks (chronic hyponatremia), even at the same sodium level. The brain can partially adapt to chronic low sodium, reducing symptom severity.

Common Causes of Deficiency:

Exercise-Associated Hyponatremia (EAH): A specific and increasingly recognized form occurring during or after prolonged exercise (marathons, triathlons, ultra-endurance events). It results from drinking too much plain water without adequate sodium replacement, combined with sodium loss through sweat. This can be prevented by consuming electrolyte drinks, eating salty snacks during long events, and avoiding over-hydration.

Groups at Higher Risk:

Important Note: True dietary sodium deficiency is extremely rare in people eating any normal diet, as sodium is ubiquitous in the food supply. Most cases of hyponatremia involve excessive water intake, medical conditions, or medications rather than inadequate sodium consumption.

Sodium toxicity (hypernatremia) occurs when blood sodium levels exceed 145 mEq/L (normal is 135-145 mEq/L). This is less common than hyponatremia but can occur and is often related to dehydration rather than excessive sodium intake alone:

Mild Hypernatremia (145-150 mEq/L):

Moderate Hypernatremia (150-160 mEq/L):

Severe Hypernatremia (>160 mEq/L):

Chronic Excess Intake (Without Acute Hypernatremia): While blood sodium levels may remain "normal," chronically high sodium intake causes significant long-term health problems:

Causes of Hypernatremia:

Salt Poisoning: Acute salt poisoning is rare but can occur with ingestion of massive amounts of salt (typically many tablespoons at once). Symptoms include severe nausea and vomiting, severe thirst, kidney failure, seizures, brain damage, coma, and potentially death. This is sometimes seen in accidental poisonings of young children or in suicide attempts.

Long-term Effects of Excessive Sodium: Even without acute hypernatremia, chronic high sodium intake (3,000+ mg daily) is associated with progressive cardiovascular damage, accelerated kidney disease, increased mortality from cardiovascular causes, higher cancer risk (particularly stomach cancer), and increased all-cause mortality.

Risk Factors for Hypernatremia:

For the vast majority of people, sodium "timing" is not about supplementation but about moderating intake throughout the day from regular dietary sources. However, there are considerations:

Distributed Throughout the Day: Sodium intake is naturally spread across meals and snacks. Consuming very large amounts of sodium at one time can cause acute blood pressure spikes and fluid retention. Distributing sodium intake evenly throughout the day is gentler on the cardiovascular system and kidneys.

Around Exercise: For endurance athletes or those exercising intensely in hot conditions for extended periods (90+ minutes), sodium replacement during or after exercise may be needed. Consuming sodium-containing sports drinks or snacks during long events helps replace sweat losses, prevents hyponatremia from drinking only water, maintains performance, and supports recovery. Post-exercise meals naturally replenish sodium for most people.

Morning Considerations: Some people notice that consuming salty foods in the morning causes more noticeable bloating and fluid retention throughout the day. Others find no difference. There's no strong evidence that timing significantly affects sodium's impact.

Evening/Before Bed: Consuming high-sodium foods or meals late in the evening can cause overnight fluid retention, morning puffiness and swelling, increased nighttime urination, and potentially disrupted sleep. Some people prefer to limit sodium in evening meals to reduce these effects.

Before/During Medical Procedures: Patients may be instructed to increase or decrease sodium intake before certain medical procedures or tests. Always follow medical guidance.

Consistency: For people on certain medications (particularly lithium), maintaining consistent sodium intake day-to-day is important for proper drug levels.

Practical Recommendation: For most people, the focus should be on reducing total daily sodium intake rather than worrying about optimal timing. The cumulative amount over days and weeks matters more than the specific timing of consumption.

Sodium absorption occurs throughout the digestive tract and doesn't require food for absorption. However, there are practical considerations:

With Food (Typical and Fine): Sodium is almost always consumed as part of foods or with meals, and this is perfectly natural. Taking sodium with food doesn't significantly affect absorption but provides a more balanced electrolyte intake with other nutrients.

On Empty Stomach: Consuming very salty foods or sodium supplements on an empty stomach can cause nausea or stomach discomfort in some people, may cause more rapid absorption leading to acute blood pressure effects, and is generally less comfortable. There's typically no reason to consume sodium separately from food.

Salt Tablets (If Used): Some endurance athletes use salt tablets during extreme events. These should be taken with adequate water (8+ oz per tablet) to prevent gastrointestinal distress, avoid excessive concentration in stomach, and support proper dilution and absorption. Even with salt tablets, consuming with some food (energy gels, sports drinks) often improves tolerance.

Electrolyte Drinks: Sports drinks and electrolyte solutions provide sodium in liquid form, which is rapidly absorbed. These can be consumed with or without food and are designed for quick absorption.

Practical Recommendation: There's no particular benefit to taking sodium supplements (if needed) on an empty stomach, and doing so may cause discomfort. Taking with meals or snacks is generally preferable and more comfortable.

Sodium "supplements" are uncommon in retail settings since most people get far more than needed from diet. However, several forms exist for specific medical or athletic purposes:

Table Salt (Sodium Chloride):

Salt Tablets/Capsules:

Oral Rehydration Solutions (ORS):

Sports Drinks:

Sodium Bicarbonate (Baking Soda):

Sodium Citrate:

Sodium Phosphate:

Intravenous Sodium Solutions:

Himalayan Pink Salt/Sea Salt/Celtic Salt:

Iodized vs. Non-Iodized Salt:

Reduced-Sodium Products:

Sodium is ubiquitous in the modern food supply. Understanding where sodium comes from helps in managing intake:

The Sodium Distribution Problem: About 70-75% of dietary sodium comes from processed and restaurant foods, about 10-15% occurs naturally in foods, about 10% is added during cooking, and only about 5-10% is added at the table from the salt shaker. This means that simply not using the salt shaker does very little to reduce sodium intake if you eat a typical American diet.

Very High Sodium Foods (>800 mg per serving):

High Sodium Foods (400-800 mg per serving):

Moderate Sodium Foods (100-400 mg per serving):

Low Sodium Foods (<100 mg per serving):

Hidden Sodium Sources: Many foods contain surprisingly high amounts of sodium that people don't expect:

Sodium on Nutrition Labels: Understanding labels helps manage intake:

Tips for Reducing Dietary Sodium:

The Sodium-Potassium Ratio: The balance between sodium and potassium intake may be more important than either mineral alone. Modern diets are typically very high in sodium and low in potassium, creating an unhealthy ratio. Ancestral human diets likely had a sodium:potassium ratio of about 1:5 to 1:10, while modern diets are often 2:1 or worse. This imbalance contributes significantly to hypertension and cardiovascular disease. Improving this ratio by reducing sodium while increasing potassium-rich foods (fruits, vegetables, legumes) is one of the most beneficial dietary changes for most people.

Salt Sensitivity: People vary in how their blood pressure responds to sodium intake. About 25% of people with normal blood pressure and 50-60% of people with hypertension are considered "salt-sensitive," meaning their blood pressure responds significantly to sodium intake. Factors increasing salt sensitivity include being of African descent, older age, having diabetes, having chronic kidney disease, obesity, and family history of hypertension. Even if you're not salt-sensitive, high sodium intake has other negative health effects beyond blood pressure.

The DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet, which limits sodium to 1,500-2,300 mg daily while emphasizing fruits, vegetables, and low-fat dairy, can lower blood pressure as effectively as some medications. This demonstrates the powerful impact of sodium reduction combined with increased potassium intake.

Gradual Reduction: Taste preferences for salt are learned and can be unlearned. When reducing sodium intake, taste buds typically adapt within 2-4 weeks, and foods that previously tasted normal will begin to taste too salty. Gradual reduction (rather than sudden drastic cuts) tends to be more sustainable and successful.

Restaurant and Fast Food: Restaurant meals and fast food are major sodium sources. A single restaurant meal can easily contain 2,000-5,000 mg of sodium, meeting or exceeding daily limits in one meal. Cooking at home is one of the most effective ways to control sodium intake.

Processed vs. Whole Foods: The single biggest factor in sodium intake is the ratio of processed foods to whole foods in the diet. Whole foods (fruits, vegetables, whole grains, fresh meats, legumes) are naturally low in sodium, while processed foods (canned goods, frozen meals, deli meats, packaged snacks, restaurant foods) are typically very high in sodium.

Special Populations:

Children: Teaching children to prefer less salty foods early in life can establish healthy patterns. Children's developing taste preferences are heavily influenced by what they're exposed to regularly.

Elderly: More sensitive to sodium's effects on blood pressure; reduced kidney function makes sodium excretion less efficient; often on multiple medications affecting sodium balance; may need lower sodium targets.

Pregnant Women: Normal sodium intake is appropriate (1,500-2,300 mg). Excessive restriction is not recommended unless there's preeclampsia or other complications. Adequate sodium supports expanded blood volume needed during pregnancy.

Athletes: Most athletes get more than enough sodium from normal diet. Sodium supplementation is only needed for extreme endurance events with massive sweat losses or for athletes who are extremely heavy sweaters in hot conditions.

Kidney Disease: As kidney function declines, the ability to excrete sodium decreases, making sodium restriction increasingly critical. Most people with CKD need to limit sodium to 1,500-2,000 mg daily or less.

Testing Sodium Levels: Blood tests (serum sodium) measure sodium concentration. Normal range is 135-145 mEq/L or mmol/L. However, blood sodium levels are tightly regulated and may not reflect dietary intake or total body sodium. High dietary sodium intake doesn't necessarily mean high blood sodium (hypernatremia) due to the body's regulatory mechanisms.

24-Hour Urine Sodium: This test measures sodium excretion over 24 hours and provides a better assessment of dietary sodium intake than blood tests. About 90-95% of dietary sodium is excreted in urine, so urinary sodium reflects intake fairly accurately in people with normal kidney function.

"Salt Tooth" vs. "Sweet Tooth": Some people have strong preferences for salty foods ("salt tooth") similar to how others crave sweets. These preferences are learned and can be modified through gradual changes in diet.

Sodium and Exercise Performance: While adequate sodium is important for athletic performance, most athletes get plenty from regular diet. Hyponatremia from over-hydration is actually more common in endurance events than sodium deficiency from inadequate intake.

Sodium is an essential mineral that plays vital roles in nerve function, muscle contraction, fluid balance, and numerous other physiological processes. However, unlike most nutrients, the primary health concern with sodium is excess rather than deficiency. The vast majority of people in developed countries consume far more sodium than needed, primarily from processed and restaurant foods rather than the salt shaker.

High sodium intake is strongly associated with elevated blood pressure, increased cardiovascular disease risk, stroke, kidney disease, osteoporosis, and other serious health problems. For most people, reducing sodium intake is one of the most impactful dietary changes they can make for their health, potentially lowering blood pressure, reducing cardiovascular risk, and improving overall wellbeing.

The key strategies for managing sodium intake include cooking at home with fresh, whole ingredients; limiting processed and packaged foods; reading nutrition labels carefully; choosing "low sodium" or "no salt added" options when available; using herbs and spices for flavoring instead of salt; being cautious with restaurant foods; and gradually reducing sodium to allow taste preferences to adapt.

Sodium supplementation is rarely necessary and should only be considered for specific medical conditions, extreme athletic circumstances, or under medical supervision. For the vast majority of people, the focus should be on reducing sodium intake rather than ensuring adequate amounts.

Improving the sodium-potassium ratio by decreasing sodium while increasing potassium-rich foods (fruits, vegetables, legumes) is particularly beneficial for cardiovascular health and blood pressure control. This single dietary shift can have profound health benefits for most people.

If you have hypertension, heart failure, kidney disease, or other conditions affected by sodium, work with your healthcare provider to determine your appropriate sodium limits. For healthy individuals, aiming for less than 2,300 mg daily (ideally 1,500 mg) is a prudent target that supports long-term health.