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Mineral

Sodium

Also known as: sodium chloride, salt, Na+

A
Evidence

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.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

2300 mg / day · UL 2300 mg

Sodium 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.

Transparent Labs
BULK Pre-Workout
90
Complement
ForHer Hormone Balance and Longevity Multivitamin for Women
89
Transparent Labs
Grass-Fed Beef Protein Isolate
89
Thorne
Catalyte®
85
See all products →

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.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.