What Is Healthy Amount Of Sodium?

Sodium intake plays a crucial role in overall health. Sodium is an essential mineral that helps maintain proper fluid balance in the body. However, excess sodium intake can have negative side effects, such as making you more susceptible to high blood pressure. Consult your doctor if you have any questions or concerns about your sodium consumption.

General Recommendations

Generally speaking, most adults under age 50 should limit their sodium consumption to 2,300 mg per day, which is less than 1 tsp. of table salt. This recommendation applies to about half of the population in the United States, including children and most adults. According to the Centers for Disease Control and Prevention, most Americans consume much more than this recommended amount, with an average daily intake of 3,300 mg per day.

Special Populations

Some people might need to consume less than 2,300 mg of sodium per day. If you are an adult over age 50, African American or if you have high blood pressure, diabetes or chronic kidney disease, you might be more sensitive to sodium, and should limit your daily consumption to 1,500 mg per day, according to the USDA's 2010 Dietary Guidelines for Americans. Because most Americans consume excess amounts of sodium, you might want to aim for this lower daily allowance even if you do not belong to any of these groups.

Role of Potassium

A 2011 study by researchers from the Centers for Disease Control and Prevention, Emory University and Harvard University revealed that a high-sodium, low-potassium diet increases the risk of death from heart attack. Potassium decreases sodium's impact on blood pressure. For optimal health benefits, choose foods that contain more potassium than sodium, such as milk, yogurt, and fresh fruits and vegetables. Potassium also decreases the chances of developing kidney stones and helps protect against bone loss, according to Health.gov.

Reducing Your Intake

If you consume too much sodium, a few steps can be taken to reduce your intake. Start by decreasing the amount of salt you use to season your food. Salt is the most common form of sodium. Substitute fresh herbs and spices for salt and high-sodium seasonings. Avoid processed and prepared foods, which tend to contain high amounts of sodium. Be especially wary of condiments, which can account for most of your daily allowance when used excessively.