The Sodium Controversy
Sodium has been demonized for decades, with health authorities recommending reduced intake. But the truth is more nuanced — and recent research suggests many people actually need more sodium, not less.
How Much Sodium Do You Need?
The recommended daily intake varies based on activity level and diet:
- Sedentary adult: 1,500-2,300mg per day
- Active adult: 2,300-4,000mg per day
- Athlete or heavy sweater: 3,000-5,000mg per day
- Keto dieter: 3,000-5,000mg per day
Signs You Need More Sodium
- Low blood pressure or dizziness when standing
- Muscle cramps during exercise
- Headaches during or after workouts
- Excessive thirst despite drinking water
- White residue on skin after sweating
Sources of Sodium
The best sources of sodium include:
- Table salt: 2,300mg per teaspoon
- Sea salt: Similar sodium content to table salt
- Electrolyte supplements: Varies by product
- Bone broth: 300-600mg per cup
- Pickles and olives: High in sodium
The Bottom Line
Sodium needs vary greatly between individuals. If you are active, follow a keto diet, or eat whole foods, you likely need more sodium than the standard recommendation suggests. Listen to your body and adjust accordingly.