Sodium

What is sodium?

Sodium is found naturally in foods and is often added to processed and prepared foods. Table salt is actually a compound called sodium chloride. It is 40% sodium by weight. One teaspoon of salt contains 2300 mg (milligrams) of sodium.  The amount of sodium is listed on every food label.

How much sodium is recommended each day?

According to the2010 Dietary Guidelines for Americans, all people age 50 and younger including children, should reduce their sodium intake to no more than 2300 milligrams a day. The 2300mg (about a teaspoon of salt) should include all sodium consumed. This includes the sodium used in cooking and the sodium added by the use of condiments (salt, soy sauce, and others) at the table. Adults age 51 and older, African Americans of all ages, individuals with high blood pressure, diabetes or chronic kidney disease should reduce their sodium intake even more- to 1500 mg a day. A healthcare provider may advise eating even less sodium.

For more information, click on: www.ChooseMyPlate.gov and search for DG TipSheet No. 14, Salt and Sodium 10 Tips to Help You Cut Back.

How much sodium is in the typical American diet?

The average American consumes about 4,000 milligrams or more of sodium a day, considerably more than recommended. For more information about the sodium content of selected foods, click on the USDA National Nutrient Database for Sodium listed according to sodium content or listed alphabetically.

How does sodium intake affect bone health?

It has been known for a long time that sodium increases calcium loss in the urine. The question is, does the urinary calcium loss result in bone loss or in an increased risk for osteoporosis? The answer is not known. In short-term studies of postmenopausal women, higher salt intake was linked to greater rates of bone breakdown and increased bone loss. However, it is not clear whether this would happen over a longer period of time. There is some evidence that healthy individuals may adapt to higher calcium losses in the urine by absorbing more calcium from food. This adaptation may be limited in certain populations such as postmenopausal women. It may also be limited by factors such as low dietary calcium intakes, too little vitamin D or conditions that cause poor intestinal absorption. If an individual has the recommended amount of calcium in his or her diet, the potential negative effect of sodium on bone will not be a concern.

Are there recommendations about sodium intake for healthy bones?

At this time, additional research is necessary before specific recommendations about sodium intake can be made for the prevention and treatment of osteoporosis. Until we have more information about the relationship between sodium and bone health, it makes sense to follow the recommendations of 2010 Dietary Guidelines for Americans to limit sodium intake to 2300 mg a day (or 1500 mg a day for certain populations as indicated above). For strong bones, it is necessary to get the recommended calcium and vitamin D each day. A diet with the recommended amount of calcium and vitamin D may help protect your bones from losses associated with sodium intake.