Does Eating Salt Help You Relax? The Surprising Truth

December 25, 2025 •

4 min read

A 2025 cohort study of nearly 450,000 adults found that a higher frequency of adding salt to food is associated with an elevated risk of depression and anxiety. This challenges the common assumption that stress-induced salt cravings mean eating salt helps you relax.

Quick Summary

This article explores the complex link between salt intake, mood, and the nervous system. We detail how excess salt can heighten stress responses, while addressing how cravings can mislead. Learn the real connection between sodium and your emotional state.

Key Points

High Salt Exacerbates Stress: Contrary to popular belief, excess salt intake has been shown to significantly increase stress hormone levels by stimulating the body’s "fight-or-flight" response.
Cravings Mislead: Stress-induced cravings for salty foods are often a form of emotional eating, providing only a temporary, misleading sense of comfort.
Balance is Key for the Nervous System: Sodium is vital for nerve function, but excess levels can lead to nervous system hyperstimulation and aggravated anxiety symptoms.
Low Sodium is Also a Risk: Insufficient sodium can cause hyponatremia, leading to negative mood and cognitive effects, highlighting the need for proper balance, not just reduction.
Holistic Approach to Relaxation: True relaxation comes from managing stress through healthy habits like proper hydration, exercise, and a balanced diet, rather than relying on salt for temporary relief.
Listen to Your Body: Pay attention to your body's signals and seek professional advice to find the right level of sodium for your health needs, rather than responding instinctively to cravings.
Sleep is Affected: High salt intake disrupts sleep cycles, leading to poor sleep quality which in turn worsens anxiety and stress levels.

Unpacking the Salt-Stress Paradox

For many, a craving for salty snacks feels like a primal, comforting response to a stressful day. The myth that eating salt helps you relax stems from the hedonic pleasure received when consuming certain foods under stress. However, the latest research indicates that this comfort is superficial and can potentially lead to worse anxiety and stress over time. The relationship between salt, mood, and relaxation is highly complex and far more nuanced than a simple cause-and-effect relationship.

The Negative Impact of Excess Sodium

Instead of promoting relaxation, a high-salt diet has been shown to increase stress and anxiety levels. A 2022 study on mice found that a high-salt diet increased the level of a stress hormone (corticosterone, equivalent to human cortisol) by 75%. This occurs through the activation of the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. Excess sodium excites neurons in the brainstem that regulate the sympathetic nervous system, essentially putting your body into a constant state of "fight-or-flight". Over time, this chronic overstimulation can exacerbate anxiety symptoms and disrupt sleep, making it harder to truly relax.

How Salt Affects the Nervous System

Salt, or more accurately, sodium, is critical for proper nervous system function, but balance is key. Sodium and other electrolytes facilitate the electrical signaling between nerve cells. However, imbalances can cause issues. Low sodium (hyponatremia) can lead to lethargy and confusion, while high sodium can over-excite the nervous system, leading to hyperstimulation. This delicate balance is easily thrown off by a modern, high-sodium diet.

The Misleading Nature of Salt Cravings

So why do we crave salt when we are stressed? Researchers suggest that the craving for salty comfort foods might not be about correcting a sodium deficit but rather a learned emotional eating behavior. The temporary pleasure rush from these foods activates the brain's reward system, momentarily distracting from the underlying stress. The University of Edinburgh's lead researcher, Dr. Matthew Bailey, noted that a high-salt diet “changes the way our brain handles stress”. This implies that a reliance on salty foods for comfort can actually rewire your brain's stress response, potentially perpetuating a vicious cycle.

Low Sodium and Mood: Another Side of the Story

While high salt is detrimental, it's also important to recognize the negative effects of insufficient sodium. Some studies suggest that low dietary sodium is anxiogenic in rats and can exacerbate anxiety in certain animal models. For humans, inadequate sodium intake can lead to hyponatremia, a condition linked to confusion, fatigue, and, in some cases, symptoms of depression. The key lies in consuming the right, balanced amount of electrolytes. For those who are active and sweat heavily, electrolyte replacement is important to maintain this balance.

Comparison: Effects of Balanced vs. Excess Salt Intake


Feature	Balanced Sodium Intake	Excess Sodium Intake
Effect on Nervous System	Maintains proper nerve signal conduction and fluid balance.	Stimulates the sympathetic "fight-or-flight" nervous system.
Impact on Mood	Supports balanced mood and cognitive function.	Associated with higher risks of anxiety and depression.
Hormone Regulation	Aids in normal hormonal regulation, including cortisol and aldosterone.	Activates the HPA axis, leading to amplified stress hormones.
Sleep Quality	Promotes proper hydration and sleep-supporting hormone balance.	Disrupts sleep cycles, causing nighttime thirst and awakenings.
Overall Relaxation	Allows for natural bodily relaxation and a balanced stress response.	Leads to nervous system hyperstimulation and aggravated stress.

Finding a Healthier Path to Relaxation

If you find yourself reaching for salty snacks when stressed, there are healthier ways to cope. Managing stress and maintaining electrolyte balance is a holistic process. Consider incorporating these strategies into your routine:

Stay Hydrated: Drink plenty of water and consider balanced electrolyte drinks after intense exercise to replenish lost minerals like potassium and magnesium, not just sodium.
Embrace Mindfulness and Breathing: Techniques like deep breathing and meditation can help calm the sympathetic nervous system and reduce stress-induced cravings.
Exercise Regularly: Physical activity is a powerful way to release tension and reduce overall stress levels.
Focus on Whole Foods: A diet rich in fruits, vegetables, nuts, and whole grains provides essential minerals and nutrients in healthy ratios, supporting your mental and physical health.
Monitor Salt Intake: Read food labels to become more aware of your sodium consumption, especially with processed and packaged foods.

Conclusion

The idea that eating salt helps you relax is a misconception. While stress and anxiety can drive cravings for salty foods, research shows that high-sodium diets can actually increase stress hormones, activate the "fight-or-flight" response, and ultimately worsen anxiety over time. Relaxation is best achieved through a balanced approach that includes stress management, proper hydration, and a diet with a moderate, healthy sodium level, rather than using salt as a form of comfort eating. Consulting a healthcare professional for personalized dietary advice is always recommended, especially for those with existing health concerns.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any changes to your diet or health regimen.

For more in-depth reading, explore how a balanced approach to sodium and hydration can affect your mood and stress response. https://justaddbuoy.com/blogs/hydration-station/whats-the-connection-between-electrolytes-and-our-moods

Frequently Asked Questions

A small amount of salt as part of a balanced meal is unlikely to have a major impact. The issue arises with excessive intake, especially from processed foods, which over time can negatively affect your stress response.

This can be a form of emotional or comfort eating. Salty, high-calorie foods activate the brain's reward centers, providing a temporary distraction from your anxiety. It is not necessarily a sign that your body needs more sodium.

The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. However, individual needs can vary based on health and activity level.

Yes, but not just sodium. A proper balance of electrolytes, including potassium, magnesium, and calcium, is crucial for nerve function and hormone regulation. Stress can deplete these minerals, so proper hydration with balanced electrolytes is beneficial.

Use herbs, spices, lemon juice, or other flavorings instead of relying on salt. Cooking at home more often allows you to control the amount of sodium in your meals. Many pre-packaged and processed foods are high in hidden salts.

Yes. Excessive sodium intake is a major contributing factor to high blood pressure, which can lead to cardiovascular diseases, kidney problems, and stroke.

Yes, a condition called hyponatremia, or abnormally low blood sodium, can be dangerous. It can lead to lethargy, confusion, headaches, and can be influenced by certain medical conditions or medications.

Yes, high salt intake can disrupt sleep patterns. It can cause dehydration, which leads to nighttime thirst and frequent awakenings, negatively impacting overall sleep quality.