For years, salt has been vilified as a major culprit in high blood pressure and heart disease, leading to widespread recommendations to limit sodium intake, AKA the DASH diet (Dietary Approach to Stopping Hypertension). While excessive sodium consumption can contribute to health problems, recent studies suggest that cutting too much salt from the diet can be just as harmful — if not more so.
Salt is essential for human survival, playing a crucial role in nerve function, muscle contraction and fluid balance.
Salt, primarily composed of sodium chloride, is vital for numerous physiological functions. Sodium is an electrolyte that helps regulate blood pressure, maintain fluid balance and support nerve signaling and muscle function. Without enough sodium, the body struggles to retain water, leading to dehydration, dizziness, fatigue and even cognitive impairment.
Historically, humans have valued salt so highly that it was once used as currency. Can you imagine? Today, while modern diets often contain excessive sodium due to processed foods, the push to cut back on salt has led to new concerns, particularly for those who take the advice to an extreme.
A 2016 study published in the Lancet, a medical journal, analyzed sodium intake in over 130,000 people worldwide. It found that both high and low sodium intake were associated with increased cardiovascular risk, but those consuming extremely low sodium levels (under 2,300 milligrams per day) had an even higher risk of heart attacks and strokes than those consuming higher amounts.
Other research has linked low sodium intake to increased insulin resistance. Sodium plays a role in insulin sensitivity, and when sodium levels are too low, the body may struggle to regulate blood sugar effectively, increasing the risk of type 2 diabetes.
It’s also linked to higher mortality rates, as a study published in JAMA Internal Medicine found that low-sodium diets were associated with higher rates of cardiovascular disease and death.
When sodium intake is low, the body also compensates by increasing levels of renin and aldosterone, hormones that regulate blood pressure. Elevated levels of these hormones can increase cardiovascular strain.
This evidence suggests that for most people, moderate salt consumption is healthier than extreme restriction.
Sodium needs vary based on individual factors such as activity level, climate and overall health. Sedentary individuals getting less than 30 minutes of exercise per day should aim to consume 2,300 to 3,000 mg of sodium per day. Moderately active (30-60 minutes of exercise) people should shoot for 3,000 to 4,000 mg per day. Highly active athletes, intense laborers and heavy sweaters can aim for 4,500 to 7,000 mg, and extreme athletes including marathon runners and endurance athletes can go even higher, from 7,000 to 10,000 mg per day.
Not all salt is created equal. While table salt is highly processed and stripped of beneficial minerals, natural salts offer additional health benefits. Himalayan pink salt is rich in trace minerals like potassium, magnesium and calcium, and supports electrolyte balance and hydration.
Sea salt is less processed than table salt, retaining essential minerals and carrying a more complex flavor profile. However, it may contain microplastics due to ocean pollution. It’s becoming such a problem that I had to mention it in this article. What the actual …
Let’s just do better, people, our planet needs us, and we need it. Anyways, I digress.
Celtic sea salt is a grayish, unrefined salt harvested from the coast of France, high in magnesium and other essential minerals. Redmond real salt is a natural salt mined in the U.S. that contains over 60 trace minerals and is free of additives.
These salts offer superior mineral content and are less processed than traditional table salt, making them a better option for those looking to optimize their sodium intake.
The key is balance — consuming an appropriate amount of salt based on your lifestyle and needs while choosing high-quality, minimally-processed sources.
Rather than fearing salt, we should focus on reducing processed foods and increasing whole, natural sources of sodium to maintain optimal health. If you’re unsure about your sodium needs, consulting a healthcare professional or nutrition coach (like me) can help you find the right balance for your body. So please feel free to pass the sea salt and this article to all your friends who aren’t salty enough.
