Table of ContentsView AllTable of ContentsDaily RequirementsSigns of Too Much SodiumSodium DeficiencyHow to Cut DownSodium vs. SaltLow-Sodium FoodsAdapting to a New Lifestyle
Table of ContentsView All
View All
Table of Contents
Daily Requirements
Signs of Too Much Sodium
Sodium Deficiency
How to Cut Down
Sodium vs. Salt
Low-Sodium Foods
Adapting to a New Lifestyle
Sodiumis an essential mineral the body uses to balance fluids and for the function of muscles and nerves. Whilesodium can be found in several foods, the most common source of the mineral is salt. The average adult should consume roughly1,500 mgdaily but no more than 2,300 mg of sodium daily.
If a person consistently consumes more than their dietary needs of sodium, it can lead to adverse health effects such asheart disease,high blood pressure, andstroke. Because the average American adult consumes roughly 3,400 mg per day, it’s essential to curb your salt intake as much as you can to avoid over-consuming the mineral.
This article discusses sodium needs, the difference between salt and sodium, and how to reduce sodium intake for better overall health.
Aleksandr Zubkov / Getty Images
For Overall Health, How Much Sodium to Get Per Day
People of different sexes and ages require varied levels of sodium per day to ensure that certain functions run as they should.
Females
According to research, females may benefit from having a lower sodium intake than males.That said, females should aim to consume 1,500 mg per day.
Males
Whileexcess salt intakemay affect females more than males, it is still recommended that males over the age of 14 do not exceed 2,300 mg per day, with the ideal number being 1,500 mg.
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How Can You Tell You’ve Had Too Much Sodium?
Your body will give you signs that you have consumed too much sodium, such as:
Many of these signs and symptoms will develop in the day or days after you consume high amounts of sodium or if you consistently exceed your daily needs.
For example, if you eat sodium in excess one day, you may step on the scale the next day and see you’ve gained weight overnight.
This increase in weight is due to water retention, as sodium causes the body to hold onto water. This is referred to aswater weight.
Health Risks Associated with High Sodium IntakeA single of day of having too much sodium isn’t going to pose any long-term health risks, but a consistently high intake of the mineral can lead to several adverse health events, including:Enlargement of the heartKidney diseaseOsteoporosisStrokeHeart failureHigh blood pressureKidney stonesStomach cancer
Health Risks Associated with High Sodium Intake
A single of day of having too much sodium isn’t going to pose any long-term health risks, but a consistently high intake of the mineral can lead to several adverse health events, including:Enlargement of the heartKidney diseaseOsteoporosisStrokeHeart failureHigh blood pressureKidney stonesStomach cancer
A single of day of having too much sodium isn’t going to pose any long-term health risks, but a consistently high intake of the mineral can lead to several adverse health events, including:
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What About Not Getting Enough Sodium?
Sodium is vital for various bodily functions, including:
While too much sodium can harm your overall health, not getting enough essential mineral can also cause negative health effects.
The medical term for a lack of sodium, also known as a sodium deficiency, ishyponatremia. The symptoms and signs of hyponatremia depend on the severity. For a mild case, you may not notice any symptoms at all. However, as the sodium levels become dangerously low, you could experience:
In the most severe cases, people may have to be admitted into a healthcare facility to receive sodium intravenously.
How Common is Sodium Deficiency?Due to the amount of sodium in the standard American diet, sodium deficiencies are quite rare. Typically, they only occur in specific circumstances, like when a person has one of the following health disorders or conditions:Kidney diseaseExtensive burnsChronic diarrheaUncontrollable vomitingDiabetic ketoacidosisExcessive intake of diureticsGastric suctionAdrenal insufficiency
How Common is Sodium Deficiency?
Due to the amount of sodium in the standard American diet, sodium deficiencies are quite rare. Typically, they only occur in specific circumstances, like when a person has one of the following health disorders or conditions:Kidney diseaseExtensive burnsChronic diarrheaUncontrollable vomitingDiabetic ketoacidosisExcessive intake of diureticsGastric suctionAdrenal insufficiency
Due to the amount of sodium in the standard American diet, sodium deficiencies are quite rare. Typically, they only occur in specific circumstances, like when a person has one of the following health disorders or conditions:
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Ways to Cut Down Your Daily Salt Intake
Cutting down on your sodium intakemay seem difficult, especially since many foods contain high levels of the mineral. However, there are simple ways to do it that will be both effective and easy. They include:
Talking to a NutritionistIt can be hard to determine how much sodium you have daily without seeing a healthcare provider. If you want to take things a step further, you can meet with anutritionistwho can help you map out a diet plan that limits sodium and allows you to continue enjoying the foods you love.
Talking to a Nutritionist
It can be hard to determine how much sodium you have daily without seeing a healthcare provider. If you want to take things a step further, you can meet with anutritionistwho can help you map out a diet plan that limits sodium and allows you to continue enjoying the foods you love.
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Marketing Confusion: Sodium and Salt Terms
The terms “sodium” and “salt” are often used interchangeably, but they are different. Salt is made of sodium chloride. So, while there is some sodium in salt, salt is not only comprised of sodium. The chemical makeup of salt is 40% sodium and 60% chloride.
Salt vs. SodiumSalt is an additive used to help flavor certain foods. Sodium, on the other hand, is often found naturally in foods. It is also added to foods that contain a lot of preservatives or go through more extended processing.
Salt vs. Sodium
Salt is an additive used to help flavor certain foods. Sodium, on the other hand, is often found naturally in foods. It is also added to foods that contain a lot of preservatives or go through more extended processing.
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Foods With Less Sodium
Fresh foods, such as fruits, vegetables, and lean meats, all contain lower levels of sodium. They are the best options to choose from when wanting to cut some sodium out of your diet. Other low-sodium foods include:
Making a Meal PlanWhen you’re just starting, reducing sodium can feel overwhelming. The best way to adopt a new diet plan is to start slowly and ensure that you still enjoy the foods you choose. If you can enjoy eating low-sodium foods, you’ll be more likely to stick to the diet.
Making a Meal Plan
When you’re just starting, reducing sodium can feel overwhelming. The best way to adopt a new diet plan is to start slowly and ensure that you still enjoy the foods you choose. If you can enjoy eating low-sodium foods, you’ll be more likely to stick to the diet.
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Lowering your sodium intake isn’t easy, but it will become simpler over time once you are accustomed to it. It may help to reflect on why cutting sodium is important for you, including to prevent or improve health conditions. Too much sodium can lead to premature health issues, it’s one easy fix that leads to a great reward.
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Summary
Sodium intakes are much higher than they should be for most average Americans. Because of that, many people are at an increased risk of developing high-sodium-related conditions, such as heart disease or stroke. The average adult should consume no more than 2,300 mg daily, with 1,500 mg being ideal. Younger people and children require even less sodium, depending on their age.
While getting too much sodium is bad, so is not getting enough. The body uses the essential mineral for various functions, and if a person becomes deficient, they put themselves at risk for multiple symptoms and adverse health effects.
To ensure that you’re getting just the right amount of sodium in your diet, you can build a meal plan that consists of low-sodium foods. If you need help knowing where to start, you can speak to a healthcare provider or nutritionist for advice on how to get the sodium you need without going overboard.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.How much sodium should I eat per day?Augusta University JagWire.New evidence that females might benefit most from a low-salt diet.United States Department of Agriculture.Dietary guidelines for Americans.American Heart Association.Effects of excess sodium infographic.Rakova N, Kitada K, Lerchl K, Dahlmann A, Birukov A, Daub S, Kopp C, Pedchenko T, Zhang Y, Beck L, Johannes B, Marton A, Müller DN, Rauh M, Luft FC, Titze J.Increased salt consumption induces body water conservation and decreases fluid intake.J Clin Invest.2017 May 1;127(5):1932-1943. doi:10.1172/JCI88530Strazzullo P, Leclercq C.Sodium.Adv Nutr.2014 Mar 1;5(2):188-90. doi:10.3945/an.113.005215National Kidney Foundation.Hyponatremia.National Kidney Foundation.Hyponatremia.National Heart, Lung, and Blood Institute.Halt the salt: 5 ways to cut down on sodium and improve your heart health.U.S. Food and Drug Administration.Sodium in your diet.U.S. Department of Health and Social Services Office of Disease Prevention and Health Promotion.Lower-sodium foods: Shopping list.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.How much sodium should I eat per day?Augusta University JagWire.New evidence that females might benefit most from a low-salt diet.United States Department of Agriculture.Dietary guidelines for Americans.American Heart Association.Effects of excess sodium infographic.Rakova N, Kitada K, Lerchl K, Dahlmann A, Birukov A, Daub S, Kopp C, Pedchenko T, Zhang Y, Beck L, Johannes B, Marton A, Müller DN, Rauh M, Luft FC, Titze J.Increased salt consumption induces body water conservation and decreases fluid intake.J Clin Invest.2017 May 1;127(5):1932-1943. doi:10.1172/JCI88530Strazzullo P, Leclercq C.Sodium.Adv Nutr.2014 Mar 1;5(2):188-90. doi:10.3945/an.113.005215National Kidney Foundation.Hyponatremia.National Kidney Foundation.Hyponatremia.National Heart, Lung, and Blood Institute.Halt the salt: 5 ways to cut down on sodium and improve your heart health.U.S. Food and Drug Administration.Sodium in your diet.U.S. Department of Health and Social Services Office of Disease Prevention and Health Promotion.Lower-sodium foods: Shopping list.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.How much sodium should I eat per day?Augusta University JagWire.New evidence that females might benefit most from a low-salt diet.United States Department of Agriculture.Dietary guidelines for Americans.American Heart Association.Effects of excess sodium infographic.Rakova N, Kitada K, Lerchl K, Dahlmann A, Birukov A, Daub S, Kopp C, Pedchenko T, Zhang Y, Beck L, Johannes B, Marton A, Müller DN, Rauh M, Luft FC, Titze J.Increased salt consumption induces body water conservation and decreases fluid intake.J Clin Invest.2017 May 1;127(5):1932-1943. doi:10.1172/JCI88530Strazzullo P, Leclercq C.Sodium.Adv Nutr.2014 Mar 1;5(2):188-90. doi:10.3945/an.113.005215National Kidney Foundation.Hyponatremia.National Kidney Foundation.Hyponatremia.National Heart, Lung, and Blood Institute.Halt the salt: 5 ways to cut down on sodium and improve your heart health.U.S. Food and Drug Administration.Sodium in your diet.U.S. Department of Health and Social Services Office of Disease Prevention and Health Promotion.Lower-sodium foods: Shopping list.
American Heart Association.How much sodium should I eat per day?
Augusta University JagWire.New evidence that females might benefit most from a low-salt diet.
United States Department of Agriculture.Dietary guidelines for Americans.
American Heart Association.Effects of excess sodium infographic.
Rakova N, Kitada K, Lerchl K, Dahlmann A, Birukov A, Daub S, Kopp C, Pedchenko T, Zhang Y, Beck L, Johannes B, Marton A, Müller DN, Rauh M, Luft FC, Titze J.Increased salt consumption induces body water conservation and decreases fluid intake.J Clin Invest.2017 May 1;127(5):1932-1943. doi:10.1172/JCI88530
Strazzullo P, Leclercq C.Sodium.Adv Nutr.2014 Mar 1;5(2):188-90. doi:10.3945/an.113.005215
National Kidney Foundation.Hyponatremia.
National Heart, Lung, and Blood Institute.Halt the salt: 5 ways to cut down on sodium and improve your heart health.
U.S. Food and Drug Administration.Sodium in your diet.
U.S. Department of Health and Social Services Office of Disease Prevention and Health Promotion.Lower-sodium foods: Shopping list.
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