How Much Sodium You Need Per Day
Medically reviewed by Suzanne Fisher, MS, RD, LDN
Sodium is an essential mineral the body uses to balance fluids and for the function of muscles and nerves. While sodium can be found in several foods, the most common source of the mineral is salt. The average adult should consume roughly 1,500 mg daily 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 as heart disease, high blood pressure, and stroke. 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.
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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
While excess salt intake may 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.
By Age
Age is the main factor that influences how much sodium a person needs daily. Sodium needs by age range from:
Ages 1-3: 1000 mg or less
Ages 4-8: 1200 mg or less
Ages 9-13: 1500 mg or less
Ages 14-50: 1500 mg up to 2300 mg
Ages 51-70: 1300 mg
Ages 70 and over: 1200 mg
Sodium Intake and Health Status
A person's health status will often dictate how much sodium is healthy for them. People with chronic diseases that could be affected by sodium intake, such as heart disease, should speak to their healthcare provider about their sodium needs.
Related: Sodium Levels Predict Risk of COVID-19 Complications: Study
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 as water weight.
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 heart
Kidney disease
Stroke
High blood pressure
Stomach cancer
Read Next: How Realistic Are the FDA's New Sodium Guidelines?
What About Not Getting Enough Sodium?
Sodium is vital for various bodily functions, including:
Conducting nerve impulses
Contracting and relaxing muscles
Maintaining the proper balance of fluids in the body’s cells
Balancing electrolytes
Maintaining cellular homeostasis
Regulating blood pressure
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, is hyponatremia. 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:
Nausea and vomiting
Headaches
Confusion
Low blood pressure
Loss of energy
Cramps, twitching, or weakness in the muscles
Irritability
Seizures
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 disease
Extensive burns
Chronic diarrhea
Uncontrollable vomiting
Excessive intake of diuretics
Gastric suction
Ways to Cut Down Your Daily Salt Intake
Cutting down on your sodium intake may 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:
Eating fresh foods: Fresh foods, such as fruits, vegetables, and skinless poultry all contain lower amounts of sodium than anything processed. Cutting down on processed foods with lots of preservatives and swapping them out for fresh foods will naturally lower your intake.
Choosing sodium-free options: Many high-sodium foods, such as soy sauce, have low-sodium options. Choose those instead.
Using herbs and spices for flavor: Often, people use salt to add flavor to otherwise bland foods. Instead of reaching for the salt, try some spices or herbs. That way, you’ll limit your sodium intake while still enjoying your favorite foods.
Limiting condiments and side dishes: Side dishes and condiments are often packed with sodium. To cut down on your intake, you will have to limit these food options.
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 a nutritionist who can help you map out a diet plan that limits sodium and allows you to continue enjoying the foods you love.
Related: Study Suggests Eating Too Much Salt May Affect Immune Cell Function
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. 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.
Learn More: Is Sodium Salt? What You Need to Know for Your Health
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:
Whole grains, including brown or wild rice and quinoa
Fish and shellfish
Turkey or lean cuts of beef and pork
Unsalted nuts and seeds
Dried peas, beans, and lentils
Canned vegetables or beans that have “low salt” or “no salt added” labels
Eggs
Whole grain pasta, oatmeal, or bread
Low-fat yogurt or milk
Reduced sodium cheeses
Unsalted margarine
Low-sodium dressings and condiments
Herbs and spices
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.
Adapting to a New Lifestyle
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.
Related: Salt Substitutes May Lower Stroke Risk and Reduce Healthcare Expenses
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.
Read the original article on Verywell Health.
