Mineral
Sodium
Sodium, found mainly in salt, is needed in small amounts for fluid balance and nerve function — but most people in the UK eat too much, which raises blood pressure.
What it is
Sodium is an essential mineral and electrolyte, most of which we get from salt (sodium chloride) in food.
What it does
It helps control the balance of fluids in the body and is needed for normal nerve and muscle function.
Good sources
Table salt and salt added in cooking, and — most significantly — processed and pre-packaged foods such as bread, sauces, processed meats, cheese and ready meals.
Deficiency and who is at risk
True deficiency from diet is very rare, as most people get far more than they need. Low sodium in the blood is usually caused by illness or medicines rather than too little in the diet.
Balance
Can you have too much?
Eating too much salt raises blood pressure, increasing the risk of heart disease and stroke. UK adults are advised to have no more than 6 g of salt (about a teaspoon) a day, and most people eat more than this.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Sodium: frequently asked questions
How much salt should I eat?
Adults are advised to have no more than 6 g of salt a day — about one teaspoon — including salt already in foods. Most people in the UK eat more, largely from processed and packaged foods.
Where does most of our salt come from?
Most dietary salt comes not from the salt cellar but from processed and pre-packaged foods such as bread, sauces, processed meats, cheese and ready meals, so checking labels helps.
Related
More on minerals and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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