Sodium: What It Does and How Much You Need

Na, salt

Regulates fluid balance and blood pressure. You need only a small amount, but most diets have way too much — mainly from salt, deli meats, cheese, sauces, and processed foods.

Daily limit

2,300 mg

Upper limit in the US Dietary Guidelines (about 1 teaspoon of salt); the WHO advises under 2,000 mg.

Why you need it

Sodium helps retain fluid in the space outside your cells, and it plays a role in nerve signals and muscle contractions. Table salt is the main source: about 400 mg of sodium per 1 g of salt.

Why limiting it matters

Too much sodium raises blood pressure and increases the risk of stroke and heart disease. Most of the salt in your diet doesn't come from the shaker — it hides in bread, deli meats, cheese, sauces, snacks, and instant soups.

Compare sodium on labels of similar products — the difference can be several times over.
Boost flavor with spices, herbs, and lemon instead of salt.
Track your sodium intake in a food diary if you have high blood pressure.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.