How Much Sodium Is Too Much For A Teen?

Sodium is a necessary part of any teen’s diet, however kids in this age group consume far more sodium each day than necessary. According to a report published at the University of Minnesota School of Public Health, teenage males consume the most sodium, at an average of 4,474 mg per day. High-sodium diets put teenagers at risk of developing high blood pressure and cardiovascular diseases as they become adults.

Sources

Teenagers tend to eat plenty of processed and fast foods. According to Dr. Kirsten Bibbins-Domingo, these foods contain an exceptionally high level of sodium. Sodium, or salt, is commonly used to flavor foods and as a preservative. Common foods that are high in salt include pizza, chips, burgers and other fast foods common in the American teenager’s diet. Dr. Bibbins-Domingo states that cutting a teen’s salt intake by just a half-teaspoon per day could cut instances of hypertension in half.

RDA/UL

The recommended dietary allowance (RDA) for sodium is the same for teenage boys and girls, according to the Mayo Clinic. It states that this age group should aim for 1,500 mg of sodium per day. The tolerable upper-level intake (UL) for sodium is the most sodium you should consume each day to avoid major health risks. According to Medline Plus of the National Institutes of Health, there’s no UL for sodium in regards to kids, adolescents and teens. However, the UL for adults is 2,300 mg of sodium per day, which is equal to 1 teaspoon of salt.

Effects

Sodium is an essential mineral in a teen’s diet. It’s involved in regulating blood pressure and muscle/nerve function. However, consistently consuming beyond the UL for sodium can lead to high blood pressure and serious complications for any teen with preexisting heart or kidney problems. Symptoms of consuming too much sodium are often not seen or felt until adulthood, so damage could be done without you even knowing it.

Recommendations

Dr. Bibbons-Domingo recommends eliminating added salt from a teen’s diet as well as greatly limiting intake of fast foods. She states that about 80 percent of the average teen’s sodium intake in the U.S. comes from processed foods found at the grocery store and fast food restaurants. Instead, consume plenty of fresh fruits and vegetables, especially those like potatoes and bananas, which are high in potassium. Potassium seems to counteract the effects of sodium, and many teens are not consuming enough of it.