Introduction

Sodium is an essential mineral and electrolyte that plays a vital role in maintaining fluid balance, nerve impulse transmission, muscle contraction, and blood pressure regulation. While sodium is necessary for life, excessive intake is a common health concern.

What Is Sodium?

Sodium is a major electrolyte found primarily in extracellular fluids. It works closely with potassium to maintain electrical activity in nerves and muscles.

• Type: Essential mineral & electrolyte
• Main role: Fluid balance and nerve signaling
• Location: Mostly outside body cells

How Sodium Works in the Body

Sodium helps regulate the movement of water in and out of cells and enables electrical impulses necessary for nerve and muscle function.

• Maintains fluid and electrolyte balance
• Supports nerve impulse transmission
• Enables muscle contraction
• Helps regulate blood pressure

Sources of Sodium

• Table salt (sodium chloride)
• Processed and packaged foods
• Pickles and preserved foods
• Bread and bakery items
• Cheese and sauces
• Restaurant and fast foods

Sodium Deficiency

Sodium deficiency (hyponatremia) is uncommon but may occur due to excessive sweating, prolonged vomiting or diarrhea, overhydration, or certain medications.

Common deficiency symptoms include:

• Headache
• Nausea and vomiting
• Muscle cramps
• Confusion or dizziness
• Severe fatigue

Recommended Intake of Sodium

• Adults: Less than 2300 mg/day
• Ideal intake: Around 1500 mg/day
• Children: Lower amounts depending on age

Most people consume more sodium than required, mainly from processed foods.

Forms of Sodium

• Sodium chloride (table salt)
• Sodium bicarbonate
• Sodium citrate
• Sodium phosphate

Benefits & Uses

• Maintains fluid balance
• Supports nerve and muscle function
• Helps regulate blood pressure
• Prevents dehydration in extreme conditions

Safety, Side Effects & Precautions

• Excess intake may increase blood pressure
• High sodium diets raise cardiovascular risk
• People with hypertension should limit intake
• Balance sodium with potassium-rich foods

Special Populations

• People with high blood pressure: Should restrict sodium
• Athletes: May need replacement after heavy sweating
• Elderly: Higher sensitivity to excess sodium
• Kidney disease patients: Require strict monitoring

Frequently Asked Questions

Is sodium bad for health?

No. Sodium is essential, but excessive intake can be harmful.

Can sodium cause high blood pressure?

Yes. High sodium intake is strongly linked to hypertension.

Can sodium be completely avoided?

No. The body needs sodium for survival, but moderation is key.

Is sea salt healthier than regular salt?

Nutritionally, both contain similar amounts of sodium.

How can I reduce sodium intake?

Limit processed foods and choose fresh, home-cooked meals.