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Sodium
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Sodium

While sodium is necessary for nerve and muscle function, excessive intake can lead to high blood pressure and other health complications.

Function and Regulation

Table salt is a combination of two minerals: sodium and chloride. Your body requires sodium to maintain the proper balance of fluids and to ensure nerves and muscles function correctly. Your kidneys are responsible for regulating the amount of sodium in your body. If you consume more than your kidneys can process, the excess sodium builds up in your blood, which can lead to high blood pressure.

Dietary Recommendations

Most people in the U.S. consume more sodium than necessary. To maintain a healthy diet, consider the following:

  • Daily Limits: The Dietary Guidelines recommend that most adults consume less than 2.3 grams of sodium per day, which is equivalent to approximately 1 teaspoon of table salt.
  • Food Choices: Prioritize foods that are low in sodium and utilize food labels to monitor the sodium content in prepared items.
  • High-Risk Groups: Certain individuals are more sensitive to the effects of salt and should aim for lower intake, including those who are African American, over age 50, or have:
    • High blood pressure
    • Diabetes
    • Kidney problems

Frequently Asked Questions

Restaurants rarely provide detailed nutritional information, so it is difficult to know the exact sodium content of a meal. To manage this, ask for dishes to be prepared without added salt or sauces, and choose grilled or steamed options over fried or sauced items. When eating out, you can also request that condiments like soy sauce, ketchup, or dressings be served on the side so you can control the amount added to your food.
Salt substitutes often replace sodium with potassium chloride to reduce sodium intake while maintaining flavor. For most healthy individuals, these are a safe alternative. However, people with kidney disease or those taking certain blood pressure medications, such as ACE inhibitors or potassium-sparing diuretics, must avoid potassium-based substitutes because they can lead to dangerously high potassium levels in the blood. Always consult your doctor before switching to salt substitutes.
Common short-term signs of high sodium intake include feeling thirsty, having a "puffy" or bloated appearance due to water retention, and experiencing a temporary increase in blood pressure. You may also notice that your rings or shoes feel tighter than usual. If you have a home blood pressure monitor, checking your readings after a high-salt meal can help you understand your personal sensitivity to sodium.
Sodium sensitivity is not uniform across the population. Studies show that approximately 25% of people are "salt-sensitive," meaning their blood pressure rises significantly with increased sodium intake, while others may not experience the same spike. Factors such as age, race, and existing conditions like hypertension or diabetes increase the likelihood of being salt-sensitive. If you have high blood pressure, it is generally recommended to strictly limit sodium regardless of your perceived sensitivity, as the long-term risks of excess intake are well-documented.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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