How Much Sodium Should You Consume Daily? A Science-Backed Guide to Optimal Intake

Understanding your daily sodium needs is essential for long-term cardiovascular health, bone strength, and overall well-being. While sodium is a vital electrolyte involved in nerve signaling, muscle function, and fluid balance, modern diets—especially those high in ultra-processed foods, restaurant meals, and packaged snacks—often deliver far more than the body requires.

What Does the Science Say About Ideal Daily Sodium Intake?

Major global health authorities—including the World Health Organization (WHO), the American Heart Association (AHA), and the U.S. Dietary Guidelines—recommend limiting sodium intake to no more than 2,000 mg per day (approximately 5 grams of salt, or just under 1 teaspoon). This upper limit is based on extensive clinical evidence linking excessive sodium consumption with elevated blood pressure, increased risk of stroke, heart disease, and kidney strain.

Why Going Too Low Isn't the Answer Either

While reducing excess sodium is crucial, completely eliminating salt—or dropping significantly below 1,500 mg/day without medical supervision—can backfire. Sodium is essential for maintaining proper hydration, supporting adrenal function, and enabling optimal cognitive performance. Chronically low sodium levels (hyponatremia) may lead to symptoms like fatigue, dizziness, nausea, muscle cramps, and even confusion—particularly in older adults or athletes who sweat heavily.

The Hidden Dangers of High-Sodium Diets

It's not just about hypertension. Research shows that consistently high sodium intake contributes to calcium loss through urine, which over time may accelerate bone mineral density decline—raising the risk of osteoporosis, especially among postmenopausal women. Additionally, excess sodium promotes inflammation and endothelial dysfunction, both key drivers of metabolic syndrome, type 2 diabetes, and chronic kidney disease.

Where Does Most of Our Sodium Really Come From?

Surprisingly, less than 10% of dietary sodium comes from the salt shaker. Over 70% originates from processed and prepared foods—think canned soups, frozen pizzas, deli meats, breakfast cereals, salad dressings, and even seemingly "healthy" items like protein bars and flavored oatmeal. Reading Nutrition Facts labels and choosing "low-sodium" or "no-salt-added" versions can make an immediate, measurable difference.

Practical Tips for Balancing Your Sodium Intake

Start by cooking more meals at home using fresh herbs, citrus, garlic, and spices instead of salt. Prioritize whole foods like fruits, vegetables, legumes, lean proteins, and unsalted nuts. When dining out, don't hesitate to ask for sauces and dressings on the side—and request that dishes be prepared without added salt. Finally, consider tracking your intake for one week using a free app like Cronometer: you'll likely be surprised at how quickly hidden sodium adds up.

Remember: it's not about perfection—it's about awareness, consistency, and making smarter choices most of the time. Small, sustainable shifts in sodium habits today support stronger hearts, healthier bones, and greater energy for years to come.