Sodium
Sodium is essential for nerve and muscle function — but most people consume far more than needed. Here's how to strike the right balance.
Sodium is an essential mineral and electrolyte that plays a major role in maintaining fluid balance, nerve conduction, and muscle contractions. While it’s vital for basic function and performance, most people consume more sodium than necessary — primarily from processed and restaurant foods.
Chronic excess sodium intake has been associated with elevated blood pressure, which increases the risk of heart disease and stroke. For this reason, dietary guidelines now emphasize a "chronic disease risk reduction" intake rather than a strict upper limit.
Sources of sodium include salt (sodium chloride), canned or packaged foods, sauces, deli meats, soups, and even sports drinks. Cooking more at home and flavoring meals with herbs, spices, or citrus can help lower sodium intake while maintaining taste.
Recommended Daily Intake
- Women: 1,500 milligrams*
- Men: 1,500 milligrams*
- Upper Limit: Not determined; however a chronic disease risk reduction intake has been established