Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to electrolyte.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for electrolyte.
Above the tolerable upper limit. Risk of adverse effects — back off or consult a clinician.
You're at 0% of your sodium target. The biggest single-serving sources to top it off:
Principal extracellular cation. Required for fluid balance, nerve conduction, and nutrient transport — but median US intake (~3,400 mg/day) is roughly 50% above the upper bound for most adults (2,300 mg). The intake-to-target ratio is the opposite of potassium's: too much, not too little.
Na+ enters cells via voltage-gated channels and is pumped out by Na/K ATPase. The resulting gradient powers nutrient co-transport, action potentials, and renal water reabsorption. Chronic high intake expands plasma volume and stiffens arteries (especially in salt-sensitive individuals — ~50% of hypertensives), driving blood pressure independent of weight or activity.
Frank hyponatremia is acutely dangerous but rarely caused by inadequate intake — most cases are dilutional (SIADH, excess water intake, MDMA, marathon overhydration).
Chronic high intake elevates blood pressure in roughly half of hypertensives and ~25% of normotensives. The cardiovascular cost is the dominant public-health concern.
Most readers should be reducing sodium, not supplementing it. Read labels — 'low sodium' = ≤140 mg/serving, 'reduced sodium' = at least 25% less than the original. Total sodium targets matter more than salt-shaker behavior; ~75% of dietary sodium comes from packaged and restaurant food.
Near-100% absorption; renal regulation handles excretion. Sweat losses can reach 1–2 g sodium per hour in heat-acclimatised endurance athletes — the only routine context where supplementation matters.
U-shaped relationship: extreme restriction (<1,500 mg) and excess (>5,000 mg) both associate with higher mortality in some cohorts. For most adults, moving toward 2,300 mg/day (or 1,500 mg/day for hypertensives, older adults, African Americans) lowers blood pressure and stroke risk — among the highest-leverage dietary changes available.
Extracellular fluid balance, nerve impulse conduction.
Whole foods that contribute meaningfully (≥10% DV per 100 g serving). Click any food to see its full nutrient profile and what else it brings to the table.
See all foods high in Sodium, ranked →