Although sodium is an essential nutrient, you only need 180 to 500 mg per day for proper body functioning. However, most Americans consume around 3,400 mg daily. Not only is this much more than your body needs, but it might also contribute to health problems. If you are concerned about your daily sodium intake, consult your doctor or a registered dietitian to determine the right amount for you.
Sodium-Sensitive Populations
Some factors increase your sensitivity to sodium and increase the chances of developing high blood pressure. According to the Centers for Disease Control and Prevention, if you are over age 51, African American or if you have high blood pressure, diabetes, or chronic kidney disease, you should limit your sodium intake to 1,500 mg per day. People in these population groups are particularly sensitive to salt and can probably improve their blood pressure within days or weeks by limiting their consumption to 1,500 mg. This recommendation applies to about half of the American population, including the majority of adults.
Tolerable Upper Intake
Adults who are not salt-sensitive can consume up to 2,300 mg daily without experiencing negative side effects. Although this is not a recommended intake, it might be a good start if you are one of the majority of Americans who consumes well over 3,000 mg daily. However, keep in mind that many experts even consider this intake to be excessive. The American Heart Association, for example, recommends that all people limit their sodium intake to 1,500 mg each day, not just salt-sensitive populations.
Children and Adolescents
A 2006 study by researchers at the Center for Science in the Public Interest in the United Kingdom found that children are at high risk for developing hypertension due to the excessive amounts of sodium found in many processed and fast foods. Toddlers ages 2 to 3 should have no more than 1,000 mg of sodium per day, or 1,200 mg for children ages 4 to 8. Once a child is 9 years old, the daily sodium recommendation is 1,500 mg.
Cutting Back
You can start decreasing your sodium intake by cutting back on processed and fast foods, which account for most of the average American's sodium intake. According to the American Heart Association, processed foods like canned foods, prepared mixes, condiments and tomato sauce make up as much as 75 percent of the sodium intake in America. When purchasing foods, choose low- or sodium-free foods that contain less than 5 mg of sodium per serving. Substitute fresh herbs and sodium-free seasonings for table salt and high-sodium spices.
References
- Centers for Disease Control and Prevention: Americans Consume Too Much Sodium
- American Heart Association: Shaking the Salt Habit
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
- Colorado State University Extension: Sodium in the Diet; J. Anderson et al.; 2011
- Center for Science in the Public Interest: Cutting Salt in Kids' Diets Reduces Blood Pressure
- MayoClinic.com: Nutrition for Kids
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