Nutrition Guide: How Much Sodium Should a Person Have in a Day?

October 17, 2025 •

3 min read

According to the American Heart Association, the average American consumes over 3,400 milligrams of sodium daily—significantly more than is recommended. Understanding how much sodium should a person have in a day is key to managing blood pressure and reducing the risk of cardiovascular disease.

Quick Summary

The recommended daily sodium intake varies by health status, with guidelines generally suggesting less than 2,300 mg for most adults. Higher-risk individuals should aim for a lower target, closer to 1,500 mg. Most dietary sodium comes from processed foods, necessitating careful label reading and mindful eating to manage intake.

Key Points

Daily Limit: Most healthy adults should aim for less than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for optimal heart health.
Source of Sodium: Over 70% of dietary sodium comes from processed, packaged, and restaurant foods, not the salt shaker.
Health Risks: Excessive sodium intake is linked to high blood pressure, increasing the risk of heart disease, stroke, and kidney problems.
Reading Labels: Check the % Daily Value on food labels; 5% DV or less is low sodium, while 20% DV or more is high.
Reduce Intake: Cook more meals at home and use herbs, spices, and fresh ingredients instead of pre-made mixes and sauces to lower sodium levels.
Special Cases: Athletes with heavy sweat loss or individuals with certain health conditions may have different sodium needs, requiring professional medical advice.

Understanding Sodium and Its Function

Sodium is an essential mineral vital for bodily functions, including maintaining fluid balance, nerve impulse transmission, and muscle function. While the kidneys regulate sodium levels, consistently high intake can overwhelm this process and lead to health issues. Most people consume more sodium than needed, primarily from processed and restaurant foods.

Official Sodium Recommendations

Leading health organizations provide guidelines for how much sodium should a person have in a day, with variations based on individual health needs. Consulting these sources is recommended for current advice.

General Population Guidelines

For healthy adults, the Dietary Guidelines for Americans and the FDA recommend less than 2,300 mg of sodium daily. The World Health Organization (WHO) suggests a stricter limit of under 2,000 mg per day.

Recommendations for High-Risk Individuals

Individuals with conditions like high blood pressure, heart disease, kidney disease, or diabetes should aim for a lower intake. The American Heart Association (AHA) recommends an ideal limit of no more than 1,500 mg a day for most adults, especially those with high blood pressure.

Health Risks of Excessive Sodium Intake

High sodium intake causes the body to retain water, increasing blood volume and blood pressure. This is a major risk factor for several serious health problems:

Cardiovascular Disease: Increased risk of heart attacks and heart failure due to stress on the heart and blood vessels.
Stroke: High blood pressure is a leading cause.
Kidney Disease: High blood pressure can damage kidney blood vessels.
Enlarged Heart Muscle: Sustained high blood pressure can thicken the heart muscle.
Osteoporosis: Some studies suggest excess sodium may increase calcium excretion.
Stomach Cancer: The WHO links high sodium diets to potential gastric cancer risk.

Identifying and Avoiding Hidden Sodium

Much of the sodium in diets comes from processed foods that may not taste overtly salty. Over 70% of sodium intake in the US comes from packaged and restaurant foods.

Common High-Sodium Culprits

Packaged and Processed Foods: Frozen meals, canned soups, instant mixes.
Deli and Processed Meats: Bacon, cold cuts, ham.
Sauces and Condiments: Soy sauce, ketchup, dressings.
Breads and Rolls: Can be a surprising source, especially with multiple servings.
Restaurant and Fast Food: Often seasoned heavily.
Cheeses: Processed cheeses.
Snack Foods: Chips, pretzels.

Practical Strategies for Reducing Sodium

Read Labels: Look for total sodium content and % Daily Value. 5% DV is low, 20% DV is high.
Cook at Home: Control salt content by preparing meals yourself.
Use Herbs and Spices: Flavor food with salt-free alternatives.
Rinse Canned Foods: Wash away some sodium from canned beans or vegetables.
Choose Fresh: Opt for fresh or frozen (plain) produce and fresh meats over processed options.
Limit Condiments: Use reduced-sodium versions or make your own.
Adapt Taste Buds: Your palate can adjust to less salt over time.

Comparison of Daily Sodium Recommendations


Organization	General Adult Recommendation	Target for Higher-Risk Individuals	Notes
World Health Organization (WHO)	< 2,000 mg/day	Not specified, but generally lower is better for risk reduction.	Global recommendation for all adults.
Dietary Guidelines for Americans / FDA	< 2,300 mg/day	< 1,500 mg/day for many with hypertension.	Reference for the US population.
American Heart Association (AHA)	No more than 2,300 mg/day	Ideal limit of no more than 1,500 mg/day for most adults, especially those with high blood pressure.	Strongly emphasizes reduction for heart health.

Conclusion

Understanding how much sodium should a person have in a day is crucial for health. Most people consume too much, primarily from processed foods, increasing risks of high blood pressure and heart disease. Reducing intake through mindful eating, cooking at home, and using alternative seasonings can significantly improve health outcomes. Individuals with specific health concerns should consult a healthcare provider for personalized recommendations.

For more information on sodium, visit the FDA's Sodium in Your Diet resource.

Frequently Asked Questions

No, they are not the same. Table salt is a compound called sodium chloride, and sodium is a mineral and an element found within it. A single teaspoon of table salt contains about 2,300 mg of sodium.

The average American consumes approximately 3,400 milligrams of sodium per day, significantly more than the recommended limit of 2,300 mg for healthy adults.

Hidden sodium is common in processed foods that don't always taste salty, such as bread and rolls, deli meats, packaged snacks, and condiments like salad dressings and ketchup.

A simple and effective method is to rinse canned foods, such as beans or vegetables, under cold water before using them. This can wash away some of the added sodium from the preserving fluid.

For most healthy people, it is highly unlikely to consume too little sodium, as the body needs only a small amount. The average diet, even without adding table salt, typically provides enough. In rare cases, such as with intense, prolonged exercise in high heat, athletes may need to monitor their intake more closely to replace lost electrolytes.

Potassium helps protect the body against some of the negative effects of high sodium consumption. Processed foods tend to be low in potassium, so focusing on whole foods like fruits and vegetables, which are high in potassium, is beneficial.

Yes, your taste buds can adapt. When you initially reduce your sodium intake, foods may taste bland. However, after just a few weeks, your palate will reset, allowing you to appreciate the natural flavors of foods more.