Sodium is an essential element in a healthy diet. Without sodium, our nerves could not send signals to each other, and we could not control our muscles. Some sodium intake is also necessary for the body to maintain a healthy balance of electrolytes, which helps many processes in the body to function properly.
Sodium comes in many forms, but most of the sodium people consume is from salt. Research suggests that too much sodium can be bad for you. This article discusses what the science says about this. It also details hidden salts in foods, possible symptoms of too much sodium, and medications for the potential effects of sodium overconsumption.
Is salt bad for you?
According to the Centers for Disease Control and Prevention (CDC), the official recommendation is to consume no more than 2,300 milligrams (mg) of sodium daily. Sodium is an element in table salt, but also of other foods, including:
- monosodium glutamate (or MSG)
- sodium bicarbonate (or baking soda)
- the preservative sodium nitrate
Most U.S. citizens may exceed the recommended sodium levels, consuming around 3,400 mg of sodium every day. Some scientists believe that too much sodium can lead to health concerns. These include high blood pressure and heart disease. However, the evidence for these claims is lacking.
As a 2021 review explains, there is very good evidence that high salt consumption correlates with higher blood pressure. However, scientists have found it difficult to check whether high salt intake alone influences this result or if other factors, like low potassium consumption, also influence this result. In fact, most studies that tested this hypothesis were small and short term.
High blood pressure is a risk factor for heart disease. However, the relationship between high sodium diets and heart disease remains unclear.
Hidden salts in foods
Many foods come with salt already an ingredient. Some people call these “hidden salts.” The CDC lists the top sources of sodium from U.S. foods as:
- bread
- pizza
- sandwiches
- cured meats and cold cuts
- soups
- burritos and tacos
- savory snacks, like chips, popcorn, and pretzels
- chicken
- cheese
- eggs
By eating fewer of these foods, you may be able to lower your daily sodium intake.
What are the symptoms of too much salt?
Too much sodium does not always cause symptoms.
Of course, if someone consumes far too much sodium, they may acquire potentially dangerous sodium levels in their blood. This is known as hypernatremia. According to a 2023 review, its symptoms include:
- thirst
- irritability
- lethargy
- sleepiness
- in extreme cases, coma
Too much salt may also lead to high blood pressure and heart disease. However, the CDC explains that high blood pressure is usually asymptomatic. The only way to check for high blood pressure is with a blood pressure reading.
On the other hand, heart disease can cause some clear symptoms. According to the CDC, these include heart palpitations. They also include the following signs of a heart attack:
- chest pain or discomfort
- neck pain
- indigestion
- heartburn
- nausea
- vomiting
- extreme fatigue
- dizziness
- shortness of breath
Heart disease also encompasses heart failure, which can have the following symptoms:
- shortness of breath
- fatigue
- swelling of the lower extremities, abdomen, or neck veins
If you have any of the above systems, you should seek urgent medical advice by calling 911.
Benefits of controlling salt intake
According to the same 2021 review, there is no evidence for the safety or efficacy of lowering sodium intake to less than 2.3 grams (g) per day — 2,300 mg. However, some doctors speculate that maintaining a sodium intake of 2,300 mg per day may be beneficial. Partly due to the difficulties with accurately measuring people’s salt intake, but it can also be challenging to tell whether the effects of a given salt are due to the salt itself or not.
The review authors note that most people in the United States consume less than 3–5 g (3,000–5,000 mg) of salt daily, and there is little evidence that lowering salt intake to below 3 g (3,000 mg) can lower the risk of heart disease or death.
Can you flush salt from the body?
There is no scientifically proven method for detoxing or flushing salt from the body.
The best way to limit your sodium levels is to pay close attention to your diet.
Medications to treat high blood pressure
Scientists have developed several medications that can help with high blood pressure. For instance, the American Heart Association (AHA) lists the following medications for high blood pressure, which all work by moving excess sodium from the body:
- chlorthalidone (Thalitone)
- hydrochlorothiazide (Esidrix)
- metolazone (Mykrox)
- amiloride (Midamor)
- triamterene (Dyrenium)
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