Are We All Consuming Too Much Sodium?

While sodium (the primary mineral found in salt) is often cast as the villain in the food industry, it's an important mineral that keeps your body running smoothly. From regulating fluid balance to supporting nerve signals and powering muscle contractions — in the right amounts, sodium is essential to your overall health.

But too much sodium can be a problem. Excessive intake is linked to high blood pressure, heart disease, and other chronic conditions. Striking the right balance is key, starting with understanding how much sodium you need — and where it's hiding in your food.

To get the scoop on all things sodium, we spoke with three registered dietitians who filled us in on sodium's risks and benefits, sources of sodium, and the age-old question — how much sodium should you actually eat in a day?

Experts Featured in This Article:

Alyssa Pacheco, RD, is the founder of the PCOS Nutritionist.

Sapna Peruvemba, MS, RDN, is a vegan dietitian and founder of Health by Sapna.

Samantha DeVito, MS, RD, CDN, owner of Samantha DeVito Nutrition.

Benefits of Sodium

First things first. You may notice us mentioning salt and sodium in this article. While they aren't exactly the same — salt is made up of sodium and chloride, with sodium accounting for about 40 percent of its weight — they're closely connected. When people talk about "sodium" or "salt intake," they're usually referring to the sodium found in processed foods or added as table salt.

While you might have been told sodium is harmful to your health, that's not the full story. "We often hear about sodium being a bad thing for our body," says Pacheco, "but it's actually an essential mineral that serves an important purpose for our health."

How exactly does sodium contribute to good health? "Sodium helps maintain the right balance of fluids in the body, helps control our blood pressure and muscle function, and helps the body send nerve impulses," explains Pacheco. However, as with most things health-related, when it comes to sodium, balance is key.

How Much Salt Should You Eat in a Day?

According to DeVito, the Dietary Guidelines for Americans recommend that most adults limit their sodium intake to no more than 2,300 milligrams per day. That's the equivalent of one teaspoon of salt. However, DeVito adds that those with high blood pressure or other health conditions like heart failure may need to stick to even lower amounts.

Risks of Too Much Sodium

What's the big deal with overdoing it on the salt? "When you eat too much sodium, your body holds onto water," explains Peruvemba. "This increases blood volume and puts extra pressure on your blood vessels," she adds. The result? Higher blood pressure, which can affect almost every major organ (heart, brain, kidneys) and your bones.

Overall, eating too much salt can have a negative impact that's felt throughout your entire body. So, if that's the case, shouldn't we avoid sodium altogether? Not quite.

Can You Eat Too Little Sodium?

Believe it or not, it is actually possible to eat too little sodium. "The average body needs about 500 milligrams of sodium per day to keep up with vital bodily functions," explains Pacheco. If you're an athlete or sweat heavily, you might need to replenish what's lost, says Peruvemba.

In extreme cases, eating too little sodium can lead to a condition called hyponatremia, says DeVito. This is where sodium levels in your blood drop too low, causing headaches, nausea, muscle cramps, confusion, and, in severe cases, life-threatening complications, she explains.

However, both Pacheco and Peruvemba note that most people tend to eat more sodium than they need — not less. "The average American eats about 3,400 milligrams of sodium daily," says Peruvemba, "almost seven times the minimum requirement."

Sources of Sodium

"Many foods contain sodium in small amounts," says Pacheco, "but processed foods are the most common source of sodium in the average adult's diet."

Here are some of the most common high-sodium foods, according to Peruvemba:

How to Be More Mindful About Salt Consumption

We're not here to tell you how to eat — we're big believers that all foods can fit as part of a balanced, nutritious, and satisfying diet. But there are some things to keep in mind if you're looking to be more mindful about your salt consumption.

"Choosing whole food options whenever possible is one way to cut down on sodium consumption," says Pacheco. If you are choosing processed foods, DeVito recommends looking at the nutrition facts table and aiming for foods with less than 140 milligrams of sodium per serving. The words "no salt added" and "low sodium" can be clues that a food contains less sodium. However, it's still important to check the nutrition facts table, as sodium can easily sneak into foods where you'd least expect it (like bread).

If you're not able to find "no salt added" options, Pacheco recommends draining and rinsing canned beans and vegetables before eating to reduce sodium content. When choosing cheese, she advises choosing cheddar or Swiss cheese rather than American cheese, which can save you up to 400 milligrams of sodium per slice of cheese.

Finally, rather than relying on salt, Pacheco encourages experimenting with different herbs and spices to flavor your meals.

"It may not seem like much," says Peruvemba, "but even cutting back by half a teaspoon (about 1,000 milligrams) of sodium per day can significantly lower blood pressure and reduce the risk of heart disease."

Sarah Glinski is a registered dietitian and health and nutrition writer with over six years of experience in the health and wellness industry. Her specialties include diabetes, kidney disease, cancer, gut health, and intuitive eating. She believes food is more than just nutrients and acknowledges the power food can have to heal and build community. As a nutrition professional who writes health content, Sarah uses the latest scientific research to guide her writing and recommendations. Her goal as a writer is to ensure that complex health information is made easy to understand and actionable so that more people can benefit from it.