Sodium, one of the components of salt, is a mineral that is found in every cell of the body, with greatest concentrations in the fluid outside and in between cells. Sodium regulates the water content inside and outside our cells.
Sodium helps with the performance of many functions in the body. Some of them include:
- Regulation of fluid balance and blood pressure
- Helps transport glucose into the cell
- Carbon dioxide transport
- Muscle contraction
- Nerve impulse transmission
It is recommended that people get no more than 2,300 mg of sodium per day.
Certain adults should reduce intake to 1,500 mg of sodium per day. This includes:
- Adults aged 51 years and older
- African Americans
- People with high blood pressure, diabetes, or chronic kidney disease
The Institute of Medicine has set Adequate Intake (AI) levels for sodium. This AI is the recommended daily average intake for healthy and moderately active people.
Adequate Intake (AI)
|Children: 1-3 years||1,000 mg|
|Children: 4-8 years||1,200 mg|
|Children: 9-18 years||1,500 mg|
|Adults: 19-50 years||1,500 mg|
|Adults 51-70 years||1,300 mg|
|Adults 71 years and older||1,200 mg|
Too Little Sodium
Since the typical American diet is rich in sodium, deficiencies are uncommon in healthy people.
A sodium deficiency may accompany extreme body fluid loss, such as in the case of starvation, profuse sweating, or excess vomiting or diarrhea . It may also accompany kidney failure, heart failure, chronic liver disease, or use of some diuretics.
Too Much Sodium
High sodium intakes have been correlated with elevated blood pressure and edema. Increasing dietary salt intake might also raise the risk of developing kidney stones .
Major Food Sources
Table salt is the major source of dietary sodium—about 1/3 to 1/2 of the sodium we consume is added during cooking or at the table. Fast foods and commercially processed foods, which are canned, frozen, bagged, boxed, or instant, also add a significant amount of sodium to the typical American diet. These include:
- Beef broth
- Commercial soups
- French fries
- Potato chips
- Salted snack foods
- Sandwich meats
- Tomato-based products
Sodium occurs naturally in:
- Milk products
- Softened water
Reading Food Labels
All food products contain a Nutrition Facts label, which states a food's sodium content. The following terms are also used on food packaging:
|Food Label Term||Meaning|
|Sodium free||Less than 5 mg/serving|
|Very low sodium||35 mg or less/serving|
|Low sodium||140 mg or less/serving|
|Reduced sodium||25% reduction per serving in sodium content from original product|
|Light in sodium or lightly salted||At least 50% less sodium than the original product|
|Unsalted, no salt added, without added salt||Processed without salt when salt normally would be used in processing|
Tips for Lowering Your Sodium Intake
- Michael Woods, MD
- Reviewed: 02/2015
- Updated: 02/09/2015
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