Sodium
Type
mineral
Dosage Summary
The adequate intake for sodium is about 1,500 mg per day for adults. Balance with potassium in a 1:2 ratio and ensure adequate magnesium levels for optimal function.
Innate Stores
Forms
tablet, powder, liquid, salt
Sodium is an essential electrolyte that helps maintain fluid balance, supports nerve function, and assists with muscle contractions. It plays a crucial role in regulating blood pressure and blood volume.
Often vilified due to lack of potassium and magnesium in modern diets, it is vital for many bodily functions, and its deficiency can be dangerous, especially for athletes or those in hot environments.
Key Functions
- Maintains fluid and electrolyte balance
- Supports nerve signal transmission
- Enables muscle contractions
- Helps regulate blood pressure
- Assists with nutrient absorption
The adequate intake for sodium is about 1,500 mg per day for adults, with an upper limit of 2,300 mg. Most people consume far more than this amount. Sodium supplementation is typically only necessary for athletes, those with certain medical conditions, or during extreme heat or stress exposure.
| Form | Bioavailability | Best For |
|---|---|---|
| Sodium Chloride (Table Salt) | High | General consumption, electrolyte replacement |
| Sodium Bicarbonate | High | Athletic performance, acid-base balance |
| Sodium Citrate | High | Athletic performance, less GI distress than bicarbonate |
Important Notes
- Balance with potassium in a 1:2 ratio for optimal function
- Increase intake during heavy exercise or heat exposure
- Adequate magnesium levels improve sodium utilization
- Monitor for deficiency signs (headaches, fatigue, muscle cramps)
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.