Sodium gets such a bad rap, you may be surprised to learn that your body needs salt to survive (1)! It’s actually essential. So what’s the deal? Is sodium bad for you, good for you, or a bit of both?
Let’s unpack all this. Keep reading because I’m going to explain how sodium affects your health. I’ll also offer simple tips to help you navigate your sodium intake while staying within healthy limits.
Why Sodium Matters
Sodium plays a vital role in your body (1). It helps regulate fluid balance, supports proper nerve function, and is necessary for muscle contractions, including your heartbeat (1). In other words, it’s not something you can cut out completely (1).
That said, balance is key. Too little sodium can be dangerous and may lead to symptoms like dizziness, fatigue, and even more serious complications in extreme cases (4).
But on the flip side, consistently consuming too much—especially from heavily processed foods and restaurant meals—can increase blood pressure, which may raise the risk of heart disease and stroke over time (1).
Truth be told, many people consume more sodium than recommended. By some counts, 90% of Americans eat more than the recommended amount (5). That’s why experts suggest you keep your daily intake below 2,300 milligrams for average healthy adults (1).
If you’re already dealing with high blood pressure, you may benefit from an even lower target (6). Still, sodium needs can vary based on your activity level and sweat losses (6, 7)
With a few tweaks—like cooking more at home and choosing lower-sodium options when possible—you can strike the right sodium balance and support your long-term health (3).
The Biggest Sodium Myths—Busted
Myth: All sodium is bad
While sodium has a bad reputation, it’s an essential nutrient (1). Your body needs sodium to regulate fluids, send nerve signals, and support muscle contractions (8). The real issue isn’t sodium itself, but how much of it we’re getting, especially from highly processed foods and restaurant meals (1).
Myth: If you don’t have high blood pressure, you don’t need to worry
Even if your blood pressure is in a healthy range today, regularly eating too much sodium may stress your cardiovascular system (3). High intake over time may quietly lead to high blood pressure or strain on blood vessels, especially if your diet is low in potassium-rich foods like fruits, vegetables, and beans, since potassium helps balance sodium’s effects in the body (3).
Myth: Sea salt is healthier than table salt
Sea salt may sound more natural, but the sodium content is nearly identical to regular table salt (8). The crystals tend to be larger, so you may get slightly less sodium per pinch, but not enough to make a meaningful health difference (8).
Sea salt proponents often point to the higher mineral content in sea salt; however, there are better sources of minerals (namely, fruits and vegetables). So, there’s not a strong reason to consume sea salt for this purpose (8).
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Emily Sullivan, RD, is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.
Myth: Only salty foods have sodium
Sodium isn’t just lurking in chips and pretzels (1). Breads, breakfast cereals, canned goods, frozen meals, and even some sweet treats can contain surprising amounts (1). That’s why it’s worth reading labels—even on foods that don’t taste salty (1).
Myth: If you’re not adding salt to foods, you’re not eating too much sodium
Most of the sodium in our diets—over 70%—comes from processed and restaurant foods, not the salt shaker (2). Even if you never reach for the salt, dishes like soups, sandwiches, pizza, and salad dressings can quickly push you over your daily limit (2).
Myth: Low-sodium foods taste bland
Cutting back on sodium doesn’t mean cutting out flavor. With the right ingredients—like fresh herbs, spices, citrus, vinegar, garlic, and umami-rich foods—you can build delicious, satisfying meals (2). Your taste buds can adapt over time, so give it a few weeks and you may notice a difference (2).
Where Most Sodium Really Comes From
If you’re trying to cut back on sodium, skipping the salt shaker is a start—but it’s a drop in the bucket compared to where most of the sodium in your diet lurks (2).
Packaged snacks, frozen meals, canned soups, sauces, deli meats, some breakfast cereals, and popular electrolyte drinks can all contribute a surprising amount (1).
“Tracking your food can help you become aware of sodium in common foods like bread, cereal, sauces, and even flavored beverages,” says MyFitnessPal dietitian, Emily Sullivan (2). “You might be surprised how quickly sodium adds up from foods you don’t realize have it (2).
Using a tool like MyFitnessPal can also help you spot patterns and compare brands. “It can help you see how different brands compare in terms of how much sodium is in the same item,” Sullivan adds. Small swaps—like choosing a lower-sodium broth or sandwich bread—can really add up over time (2).
You don’t have to eliminate salt entirely, but gaining a better understanding of where sodium hides can empower you to make more informed choices that support your long-term health (1).
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How Much Sodium Is Too Much?
Federal guidelines recommend that most adults keep their sodium intake under 2,300 milligrams per day—about one teaspoon of salt (1). But the average American consumes far more, closer to 3,300 milligrams daily (1).
Nothing in nutrition is black or white, and sodium is a perfect example. Some people may need to be more mindful about getting enough—not less.
For most people, though, consistently high sodium intake may raise blood pressure and increase the long-term risk of heart disease or kidney issues (2). That’s why certain groups, including older adults and those with hypertension, may benefit from even lower targets (3).
On the other hand, if you’re an endurance athlete or work intensely in hot weather, your sodium needs might be higher than average (6, 7).
Smart Tips for Managing Sodium Intake
You don’t have to cut out salt entirely to eat in a healthy way (8). That said, it’s helpful to be intentional with your choices since sodium hides in so many everyday foods (2). Here are some tips to help you stay in a healthy range.
Track your meals
“Food tracking helps you spot high-sodium items and see how different brands compare,” says Sullivan (2). “It also makes you more aware of where sodium sneaks in—like in bread, sauces, or condiments you might not think twice about. (2)”
Cook a little bit more
Cooking more meals at home is another game-changer since fast food and restaurant meals can have over-the-top amounts of sodium (3). “Cooking at home allows you to control how much sodium you put into your meals and snacks, which will almost certainly be less than you would find in processed snacks, fast food, and restaurant meals,” explains Sullivan (3).
Add flavor not salt
You can boost the flavor of foods without relying solely on salt (3). Try flavoring foods with fresh or dried herbs, a squeeze of lemon or lime, garlic, vinegar, onions, and umami-rich ingredients like mushrooms or tomato paste.
Look for lower-sodium packaged foods
“Many brands now offer reduced-sodium options, and those small swaps can make a meaningful difference,” Sullivan notes (3). She suggests reading nutrition labels and looking for products with 140 mg or less sodium per serving to help you stay within recommended sodium limits (9).
Frequently Asked Questions (FAQs)
How much sodium is safe per day?
Most adults should aim for less than 2,300 mg per day (3). Some people, like those with high blood pressure, may benefit from even less—1,500 mg per day (3).
Should I cut out salt completely?
No—your body needs sodium to function (8). Most people get more than enough through every day foods, so the key is to avoid consuming excessive amounts (8).
Is pink Himalayan salt better for me?
People praise the trace minerals in Himalayan salt, but the sodium content is nearly the same as regular salt (8). And the mineral content is minuscule compared to what you’ll get in nutritious plant foods, like fruits and vegetables (8). The question isn’t about which is healthier–it’s about how much you’re consuming overall (8).
Can I get too little sodium?
It’s unlikely, but it can happen in extreme circumstances–say, if you’re vomiting excessively (8). When your body’s sodium levels drop too low—a condition called hyponatremia—it’s usually not because you didn’t eat enough sodium, but because you took in too much water, which dilutes the sodium in your bloodstream (4).
The Bottom Line
Sodium is essential for your health (8). But too much can tip the balance in the wrong direction. Most of the sodium in our diets comes from heavily processed packaged and restaurant foods–not the salt we add at home (2).
Tracking your meals with a tool like MyFitnessPal can help you spot hidden sources of sodium and see how your intake stacks up (2). If you’re on the high side, reading labels and choosing lower-sodium foods is a big step toward achieving the right balance (2).
The post Is Sodium Bad for You? Separating Myth from Fact appeared first on MyFitnessPal Blog.
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