Is sodium bad for you? Learn the truth about sodium, including how much is too much and who might actually need more.

The post Is Sodium Bad for You? Separating Myth from Fact appeared first on MyFitnessPal Blog.

Sodium gets such a bad rap, you may be surprised to learn that your body needs salt to survive (1)!  It’s actually essential. So what’s the deal? Is sodium bad for you, good for you, or a bit of both? 

Let’s unpack all this. Keep reading because I’m going to explain how sodium affects your health. I’ll also offer simple tips to help you navigate your sodium intake while staying within healthy limits. 

Why Sodium Matters

Sodium plays a vital role in your body (1). It helps regulate fluid balance, supports proper nerve function, and is necessary for muscle contractions, including your heartbeat (1). In other words, it’s not something you can cut out completely (1).

That said, balance is key. Too little sodium can be dangerous and may lead to symptoms like dizziness, fatigue, and even more serious complications in extreme cases (4). 

But on the flip side, consistently consuming too much—especially from heavily processed foods and restaurant meals—can increase blood pressure, which may raise the risk of heart disease and stroke over time (1).

Truth be told, many people consume more sodium than recommended. By some counts, 90% of Americans eat more than the recommended amount (5). That’s why experts suggest you keep your daily intake below 2,300 milligrams for average healthy adults (1). 

If you’re already dealing with high blood pressure, you may benefit from an even lower target (6). Still, sodium needs can vary based on your activity level and sweat losses (6, 7)

With a few tweaks—like cooking more at home and choosing lower-sodium options when possible—you can strike the right sodium balance and support your long-term health (3).

The Biggest Sodium Myths—Busted

Myth: All sodium is bad

While sodium has a bad reputation, it’s an essential nutrient (1). Your body needs sodium to regulate fluids, send nerve signals, and support muscle contractions (8). The real issue isn’t sodium itself, but how much of it we’re getting, especially from highly processed foods and restaurant meals (1).

Myth: If you don’t have high blood pressure, you don’t need to worry

Even if your blood pressure is in a healthy range today, regularly eating too much sodium may  stress your cardiovascular system (3). High intake over time may  quietly lead to high blood pressure or strain on  blood vessels, especially if your diet is low in potassium-rich foods like fruits, vegetables, and beans, since potassium helps balance sodium’s effects in the body  (3).

Myth: Sea salt is healthier than table salt

Sea salt may sound more natural, but the sodium content is nearly identical to regular table salt (8). The crystals tend to be larger, so you may get slightly less sodium per pinch, but not enough to make a meaningful health difference (8). 

Sea salt proponents often point to the higher mineral content in sea salt; however, there are better sources of minerals (namely, fruits and vegetables). So, there’s not a strong reason to consume sea salt for this purpose (8).

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Emily Sullivan, RD, is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.

Myth: Only salty foods have sodium

Sodium isn’t just lurking in chips and pretzels (1). Breads, breakfast cereals, canned goods, frozen meals, and even some sweet treats can contain surprising amounts (1). That’s why it’s worth reading labels—even on foods that don’t taste salty (1).

Myth: If you’re not adding salt to foods, you’re not eating too much sodium

Most of the sodium in our diets—over 70%—comes from processed and restaurant foods, not the salt shaker (2). Even if you never reach for the salt, dishes like soups, sandwiches, pizza, and salad dressings can quickly push you over your daily limit (2).

Myth: Low-sodium foods taste bland

Cutting back on sodium doesn’t mean cutting out flavor. With the right ingredients—like fresh herbs, spices, citrus, vinegar, garlic, and umami-rich foods—you can build delicious, satisfying meals (2). Your taste buds can  adapt over time, so give it a few weeks and you may notice a difference (2). 

Where Most Sodium Really Comes From

If you’re trying to cut back on sodium, skipping the salt shaker is a start—but it’s a drop in the bucket compared to where most of the sodium in your diet lurks (2). 

Packaged snacks, frozen meals, canned soups, sauces, deli meats, some breakfast cereals, and pop