Mineral
Sodium
Also known as: sodium chloride, salt, Na+
An essential electrolyte critical for fluid balance, nerve function, and muscle contraction. Sodium is lost through sweat and requires dietary replenishment, especially during exercise or in hot climates.
Daily target & upper limit
2300 mg / day · UL 2300 mgSodium has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Sodium dosage reference →Primary uses
- Electrolyte balance
- Hydration support
- Muscle function
- Nerve transmission
- Exercise recovery
How it works
- Maintains osmotic pressure and fluid balance across cell membranes
- Required for action potential generation in nerves and muscles
- Regulates blood pressure through fluid retention
Dosage
- Typical range
- 500-700 mg daily (adequate intake); higher during exercise
- Timing
- With meals and fluids; especially important during/after exercise
- With food
- Typically consumed with food and water for optimal absorption
- Duration
- Continuous daily intake required; losses vary by activity level and climate
- Special populations
- Athletes and those in hot climates may require 500-1000 mg additional sodium during/after exercise; restricted in certain hypertension protocols
Safety
Common side effects
- Excessive intake may cause thirst, fluid retention, or elevated blood pressure in sensitive individuals
Contraindications
- Sodium-restricted diets (certain hypertension, heart failure, kidney disease)
- Adrenal insufficiency
Products containing Sodium
Top-scoring supplements in our catalog that list Sodium on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Sodium is a well-established essential mineral with extensive clinical evidence supporting its physiological roles. Strong RCT data on hydration, performance, and electrolyte balance.
Grade A: Multiple well-designed human trials support the main claims.
Related in Mineral
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Open the checkerMedical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.