Sodium
Sodium
Snapshot
Sodium is a vital electrolyte that maintains fluid balance, supports nerve impulse transmission, muscle contraction, and blood pressure regulation, but excessive intake can increase cardiovascular risk.
What is Sodium?
Sodium is a mineral and electrolyte present as the sodium ion (Na⁺) in the body. It plays a key role in maintaining extracellular fluid volume, generating electrical gradients across cell membranes, and enabling nutrient transport.
Where It Comes From
Dietary sodium primarily comes from table salt (sodium chloride) added to foods, processed and packaged foods, condiments, and naturally in meats, dairy, and vegetables. Drinking water and medications may also contribute small amounts.
Key Nutrients & Compounds
Provides sodium ions that interact with chloride and other electrolytes (potassium, calcium) to regulate osmotic pressure, acid-base balance, and cellular electrochemical gradients.
Health Benefits
Sodium helps preserve the proper balance of body fluids; facilitates nerve signal transmission and muscle contractions; aids nutrient absorption in the gut; and contributes to blood pressure homeostasis when consumed in moderation.
Recommended Dosage
Adequate Intake for adults is 1,500 mg/day (approximately 3.8 g salt). The tolerable upper intake level is 2,300 mg/day (approximately 5.8 g salt) to minimize hypertension and cardiovascular risk.
How to Use It
Obtain sodium naturally through a balanced diet, seasoning foods lightly, and choosing fresh versus processed options. Use electrolyte-containing beverages during prolonged exercise or heavy sweating to replenish losses.
Who Should Use It?
Most individuals meet sodium needs through diet. Athletes, those in hot climates, or people with excessive sweating may benefit from targeted electrolyte replacement. Sodium supplementation is rarely needed except under medical guidance.
Possible Interactions or Cautions
High sodium intake is linked to elevated blood pressure and increased risk of stroke and heart disease. Those with hypertension, kidney disease, or heart failure should limit sodium and follow healthcare recommendations.
Final Thoughts
Sodium is essential for life’s electrical and fluid processes, but balance is crucial. Emphasize whole foods, moderate added salt, and consider individual health status when managing sodium intake.
Scientific Studies
He FJ, MacGregor GA. Effect of modest salt reduction on blood pressure: systematic review and meta-analysis of randomized trials. BMJ. 2002;324(7351):970. https://doi.org/10.1136/bmj.324.7351.970
Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med. 2001;344(1):3–10. https://doi.org/10.1056/NEJM200101043440101
Strazzullo P, D’Elia L, Kandala NB, Cappuccio FP. Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies. BMJ. 2009;339:b4567. https://doi.org/10.1136/bmj.b4567