Major minerals
Sodium
Electrolyte
Extracellular fluid balance, nerve impulse conduction.
Upper-limit caution
The Tolerable Upper Intake Level for Sodium is 2300 mg per day. Routine intakes above this level — counting food + supplements — raise the risk of adverse effects. Multivitamins, fortified foods, and standalone supplements stack faster than people expect.
What Sodium does
Sodium is the dominant extracellular cation and indispensable — it sets plasma volume, drives nerve and muscle action potentials, and underlies most active transport at the cell membrane. The deficiency case is essentially never the issue in the modern food supply; the issue is excess. Average US intake is ~3,400 mg/day against a 2,300 mg target. Reducing sodium lowers blood pressure on average, with larger benefits in salt-sensitive populations (older adults, Black Americans, people with hypertension or kidney disease).
Food sources of Sodium
Approximate Sodium content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Sodium |
|---|---|---|
| Restaurant entrees (most) | 1 serving | 1,000–2,500 mg |
| Bread (most commercial) | 1 slice | 150 mg |
| Soy sauce | 1 tbsp | 900 mg |
| Canned soup | 1 cup | 700 mg |
| Cottage cheese | 1/2 cup | 400 mg |
| Salted nuts | 1 oz | 100–200 mg |
Signs of Sodium deficiency
- ●True dietary deficiency essentially never occurs in unrestricted eaters
- ●Hyponatremia from excessive water intake during endurance events: nausea, headache, confusion, seizures
- ●Hyponatremia from SIADH or thiazide use: lethargy, falls in older adults
Who needs more Sodium
Groups and situations where Sodium requirements rise or status commonly runs low:
- ●Endurance athletes during multi-hour events in heat (use electrolyte mix, not pure water)
- ●People with adrenal insufficiency, salt-wasting nephropathy
- ●Specific clinical situations directed by a physician
How Sodium appears on labels
Supplement labels list Sodium under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Sodium intake:
- sodium
- sodium chloride
- salt
Best supplements for 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.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Sodium, see the full encyclopedia entry:
Electrolytes (Sodium/Potassium/Magnesium) encyclopedia entry →Guides covering Sodium
Long-form articles in our guide library that go deeper on Sodium — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Sodium?
What foods are highest in Sodium?
What is the best form of Sodium to supplement?
What are the signs of Sodium deficiency?
Who is most at risk for low Sodium?
Related major minerals
Track your full intake
Formulate's free web app aggregates Sodium (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.