Sodium plays an important role in maintaining the body’s hydration level. This mineral is present in the blood and the interstitial fluid that bathes cells. The kidney uses aldosterone, a hormone, to regulate sodium excretion in urine depending on intake and on sodium levels in the body.
Roles
What does sodium do?
- Controls water intake and excretion at the cellular level, along with potassium;
- Permits muscle contraction;
- Tryearsfers information, in the form of electrical (nerve) impulses, between the brain and the body;
- Enhances glucose and amino acid absorption in the intestines.
Needs
The average sodium intake for an adult ranges from 2,200–4,100mg/day.
As sodium can lead to high blood pressure, most people would do well to reduce their consumption.Refined and processed foods tend to be high in sodium.
Adequate Intake (AI)* of Sodium:
| Age | Amount/Day | |
| Infants | 0 to 6 months | 120mg |
| 7 to 12 months | 370mg | |
| Children | 1 to 3 years | 1000mg |
| 4 to 8 years | 1200mg | |
| Preteens | 9 to 13 years | 1500mg |
| Teens | 14 to 18 years | 1500mg |
| Men | 19 to 50 years | 1500mg |
| 50 to 70 years | 1300mg | |
| 70 and up | 1200mg | |
| Women | 19 to 50 years | 1500mg |
| 50 to 70 years | 1300mg | |
| 70 and up | 1200mg | |
| Pregnant women | | 1500mg |
| Nursing mothers | | 1500mg |
Source: DRI.
Sources
Salt occurs naturally in a very small number of foods, including celery and milk. Reducing salt in the diet will not interfere with the adequate intake of other nutrients. While sodium chloride is the main source of salt in the diet, other forms can be found in foods, in the form of additives (monosodium glutamate, sodium, benzoate, sodium nitrites, disodium pyrophosphate, etc.). Sodium bicarbonate and sodium citrate can be found in numerous antacids. Canned or processed food often contains significant quantities of additives containing sodium. Cold cuts and condiments are also very high in sodium-based additives.
Food Sources for Sodium: to be Consumed in Moderation (Partial List):
| Food | Portions | Sodium |
| Dehydrated salted beef | 100g (3.5oz) | 2950mg |
| Table salt | 5ml (1 tsp.) | 2325mg |
| Bacon, fried | 100g (3.5oz) 4 slices | 2310mg |
| Dill Pickles | 1 pickle (65g) | 2013mg |
| Regular ham, 11% fat, sliced | 100g (3.5oz) | 1300mg - 1500mg |
| Fish sauce, ready-to-serve | 15ml (1 tablespoon) | 1390mg |
| Sodium bicarbonate | 5ml (1 teaspoon) | 1 259mg |
| Shoyu or tamari soy sauce | 15ml (1 tablespoon) | 902mg |
| Cooked legumes, canned | 250ml (1 cup) | 718mg – 873mg |
| Atlantic herring, marinated | 100g (3.5oz) | 871mg |
| Smoked salmon | 100g (3.5oz) | 785mg |
| Tomato sauce, canned | 125ml (0.5 cup) | 700mg |
| Teriyaki sauce, ready to serve | 15ml (1 tbsp.) | 690mg |
| Anchovies, canned | 4 anchovies (16g) | 588mg |
| Feta cheese | 50g | 560mg |
| Soy sauce, reduced salt | 15ml (1 tbsp.) | 533mg |
| Sardines, canned | 100g (3.5oz) (8 average-sized) | 505mg |
| Sauerkraut, canned | 125ml (0.5 tasse) | 500mg |
| Cottage cheese, 2% fat | 125ml (0.5 tasse) | 485mg |
| Tomato or vegetable juice | 125ml (0.5 tasse) | 345-350mg |
Deficiency
Sodium deficiency is rare given the high salt content of our diet. Yet a deficiency may develop following certain health problems:
- Repeated vomiting;
- Sustained diarrhea;
- Extended illness;
- Dehydration;
- Excessive or constant sweating;
- Severe kidney dysfunction;
- Use of thiazide diuretics;
- Acute hypoglycemia.
Signs of sodium deficiency:
- Headaches;
- Nausea;
- Vomiting;
- Cramps;
- Drowsiness;
- Dizziness;
- Palpitations, drop in blood pressure, loss of consciousness (serious cases).
Adverse effects
he average sodium (salt) consumption for Canadians ranges from 2,200–4,100 mg/day. Intake in excess of 2,300 mg/day increases the risk of developing high blood pressure, osteoporosis, and kidney problems.
Signs of excessive sodium:
- Hypertension;
- Water retention;
- Dizziness.
Cons-indications
Cautionary Measure
- People with high blood pressure;
- Elderly people;
- Diabetics;
- People suffering from chronic kidney disease.
Interactions
Natural health products or vitamin supplements:
- Plants or supplements: potassium.
Drugs:
- Certain antacids and several other drugs that react with various types of sodium (bicarbonate, citrate
Additional information
Speak with your pharmacist if you plan to take sodium supplements. Your pharmacist can help you choose the solution that’s best for you based on your health and any drugs you take.
Other names
Sodium, Na, Acetate, Bicarbonate, Sodium chloride, Sodium phosphate, Table salt