Sodium   

What is sodium? It is an essential mineral that helps to control fluid balance, nerve signals and muscle function.

How does sodium affect the body?

• Maintains proper electrolyte balance and nerve function
• Essential for muscle activity/contraction
• Works in conjunction with potassium to maintain fluid volume and blood pressure

Symptoms of Too Little Sodium:

• Headache
• Nausea
• Confusion
• Muscle cramps
• Coma – in severe cases

Groups at Risk of Deficiency:

• Excessive fluid intake
• Kidney issues
• Diuretics
• Endurance sports

Symptoms of Too Much Sodium (common):

• Fluid retention
• Bloating
• Calcium loss from bones
• High blood pressure
• Increased risk heart disease, stroke, kidney damage

Just Right (adults):

Recommended 2500-5000 milligrams/day (some controversy)

Medication Interactions

(consult your doctor)

No known interactions

Food Sources

Animal

• Fresh Lean Meats and Poultry

Processed

• Salted Butter, Cheese Spreads
• Canned Soups and Sauces 
• Packaged Snacks 
• Restaurant/Fast Food 
• Soy Sauce and Pickles 

Cooking tip:

Use herbs, spices, citrus, garlic, vinegar and ingredients like mushrooms or tomatoes to enhance flavor without relying on added salt.

References: Sodium Intake and Health: What Should We Recommend Based on the Current Evidence? – PMC, Introduction – Guideline: Sodium Intake for Adults and Children – NCBI Bookshelf