Minerals
Sodium
An essential electrolyte mineral critical for nerve function, muscle contraction, fluid balance, and blood pressure regulation
Quick Facts
Daily Needs
1500-2300 mg for adults, with lower targets for those with hypertension or certain health conditions
Importance
Sodium is essential for maintaining fluid balance, nerve impulse transmission, muscle function, and blood pressure regulation.
Key Functions
- •Fluid balance regulation
- •Nerve signal transmission
- •Muscle contraction
- •Blood pressure maintenance
- •Acid-base balance
- •Nutrient absorption in the intestines
- •Supporting cognitive function
- •Maintaining resting membrane potential
- •Thermoregulation through sweat
- •Osmotic pressure regulation
Deficiency Signs
- •Hyponatremia (low blood sodium)
- •Headache
- •Nausea and vomiting
- •Muscle cramps or weakness
- •Fatigue and lethargy
- •Confusion
- •Seizures
- •Loss of consciousness
- •In severe cases, coma or death
Excess Signs
- •Elevated blood pressure in salt-sensitive individuals
- •Edema (fluid retention)
- •Bloating
- •Increased thirst
- •Hypernatremia (high blood sodium)
- •Increased calcium excretion
- •Kidney strain
- •Headaches
- •Cardiovascular stress
Best Food Sources
- •Table salt (sodium chloride)
- •Sea salt and Himalayan salt
- •Processed foods (canned soups, sauces, snacks)
- •Cheeses
- •Olives and pickled foods
- •Cured meats (bacon, ham, salami)
- •Bread and baked goods
- •Condiments (soy sauce, ketchup)
- •Broths and stocks
- •Canned beans and vegetables
- •Fast food and restaurant meals
Absorption Facts
- •Sodium is efficiently absorbed in the small intestine
- •Nearly 100% of dietary sodium is absorbed
- •Absorption occurs primarily through active transport
- •Healthy kidneys regulate sodium balance by controlling excretion
- •Hormones like aldosterone and ANP regulate sodium retention and excretion
- •Sweating can cause significant sodium losses, especially during intense exercise
- •Certain medications can significantly affect sodium balance
Special Considerations
- •Individual sodium sensitivity varies greatly
- •Those with hypertension may benefit from lower sodium intake
- •Athletes and heavy sweaters may need more sodium
- •The ratio of sodium to potassium intake is often more important than absolute sodium intake
- •Certain health conditions (kidney disease, heart failure) require careful sodium management
- •Medications like diuretics, corticosteroids, and NSAIDs can affect sodium levels
- •Ultra-low sodium diets can be harmful for certain populations
- •Modern diets typically provide excess sodium relative to historical consumption
About Sodium
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