What is a good supplement for low sodium? A comprehensive guide

October 5, 2025 •

4 min read

Hyponatremia, the medical term for low blood sodium levels, is the most common electrolyte disturbance and affects people for a variety of reasons, including intense exercise and illness. Knowing what is a good supplement for low sodium is critical for safe and effective repletion, which depends heavily on the root cause of the deficiency.

Quick Summary

Several options, such as electrolyte powders, salt tablets, and specific foods, can help raise low sodium levels. Choosing the right one depends on the cause and individual health status. Always consult a medical professional before beginning any supplementation program to ensure safety and proper balance.

Key Points

Identify the cause: Low sodium levels can be caused by exercise, illness, or medical conditions, and identifying the cause is the first step to choosing the right supplement.
Use Oral Rehydration Solutions (ORS) for hydration needs: Electrolyte mixes and ORS are ideal for replenishing sodium and other minerals lost due to intense exercise, vomiting, or diarrhea.
Consider salt tablets for concentrated sodium: Sodium chloride tablets offer a potent, portable source of sodium, often used to manage conditions like POTS or to prevent heat cramps.
Prefer natural food sources for mild deficiencies: Sodium-rich foods like broths, vegetable juices, and some dairy products can increase levels gradually and provide other nutrients.
Consult a doctor for chronic issues: If low sodium is due to a chronic medical condition (heart, kidney, or adrenal disease), always consult a healthcare provider before beginning supplementation.
Take supplements with plenty of water: Concentrated salt supplements require adequate fluid intake to prevent stomach upset and avoid worsening dehydration.
Monitor for side effects and overcorrection: Watch for signs of excessive sodium intake, like swelling or increased blood pressure, and report any concerning symptoms to a medical professional.

Understanding Low Sodium (Hyponatremia)

Sodium is a vital electrolyte that helps regulate fluid balance, nerve impulses, and muscle contractions in the body. While many people are concerned with consuming too much sodium, having levels that are too low can be equally problematic. Hyponatremia is diagnosed when blood sodium levels fall below 135 mEq/L.

Causes of low sodium can vary from mild and temporary to severe and chronic. Common causes include:

Excessive sweating from prolonged, intense exercise
Severe vomiting or diarrhea
Overconsuming plain water without sufficient salt intake
Certain medical conditions such as kidney, heart, or adrenal disease
Use of certain medications, particularly diuretics (water pills)

Symptoms can range from mild (fatigue, headache, nausea) to severe (confusion, seizures) and require careful management. Before considering supplementation, it is crucial to identify the underlying cause, ideally with a doctor's help.

Supplemental Options for Replenishing Sodium

When dietary changes alone are not enough or a more immediate boost is needed, several supplemental forms of sodium are available. These products vary in their formulation, convenience, and suitability for different situations.

Oral Rehydration Solutions (ORS) and Electrolyte Mixes

These are often the first line of defense for hydration issues related to exercise or illness. ORS typically contains a balanced ratio of water, sugar (glucose), and electrolytes like sodium, potassium, and chloride. The combination of glucose and sodium is key, as glucose helps facilitate the absorption of sodium and water in the intestines.

Pros: Well-balanced, often include other key electrolytes, and can be consumed as a flavored drink, which some find more palatable.
Cons: Some sports drinks can be high in added sugars, though sugar-free options are widely available. Commercial ORS packets or mixes can be more expensive than homemade solutions or salt tablets.

Sodium Chloride (Salt) Tablets

For a more direct and concentrated source of sodium, salt tablets are an option, particularly for managing chronic illnesses like POTS or for athletes to prevent heat cramps. These tablets deliver a fixed dose of sodium.

Pros: Provide a potent dose of sodium. Convenient and portable for situations where electrolyte powders are impractical.
Cons: Can cause stomach upset or nausea if taken without enough water. Do not provide other electrolytes, which can lead to imbalances if not managed correctly. Should not be used for certain types of hyponatremia, such as in cases of heart failure.

Natural and Food-Based Sodium Sources

For many, increasing sodium intake through diet is a safe and effective approach. This method allows for a more gradual increase and typically includes other beneficial nutrients.

Rich sources include: Broths, soups, vegetable juices (like V-8), processed cheeses, and cured meats.
Tips: Consuming these with extra fluid is important for proper rehydration. For example, a warm mug of bouillon can be a comforting way to increase salt and fluids. Rinsing canned vegetables can also reduce their high sodium content if needed, though high-sodium broths can be beneficial for those who need it.

Choosing the Right Supplement: A Comparison Table

Making an informed decision about the right supplement requires weighing several factors. This table compares the main types of sodium supplementation.


Feature	Oral Rehydration/Electrolyte Mixes	Salt Tablets	Food-Based Sources
Best For	Dehydration from exercise, vomiting, or diarrhea	Chronic conditions like POTS or preventing heat cramps	Mildly low sodium, general maintenance, diet management
Convenience	Medium (requires mixing with water)	High (easy to transport and swallow)	Low (requires meal prep or specific food purchases)
Nutrient Balance	Excellent (balanced electrolytes)	Poor (primarily sodium chloride)	Good (includes other natural minerals)
Flavor	Wide range of flavors available	Unflavored or salty taste	Varies by food, can be salty
Considerations	Watch for high sugar content in some brands	Risk of stomach upset; must be taken with plenty of water	Sodium content in processed foods can vary widely

When to Consult a Doctor Before Supplementing

It is imperative to seek medical advice before starting any sodium supplementation, especially for those with underlying health conditions. Hyponatremia can be caused by more serious issues, and self-treating with over-the-counter supplements can mask symptoms or even worsen the condition.

Heart or kidney conditions: Individuals with heart failure or kidney disease must be extremely cautious with sodium intake, as it can worsen fluid retention.
Diuretic use: Medications like diuretics can alter electrolyte balance, and a doctor needs to oversee any changes in sodium intake.
Severe symptoms: If experiencing severe symptoms like confusion or seizures, a medical professional is required for aggressive, monitored treatment, often with intravenous (IV) fluids.

How to Safely Use Sodium Supplements

For appropriate use, follow these guidelines to maximize safety and effectiveness:

Start slowly: When increasing sodium intake, whether through food or supplements, do it gradually to allow your body to adjust. This also helps your taste buds accustom to less salty food.
Ensure adequate hydration: When using salt tablets or high-sodium foods, drink plenty of water to maintain the proper sodium-to-water ratio. Taking salt tablets without sufficient fluid can worsen dehydration.
Balance other electrolytes: As seen with balanced ORS, sodium works with other electrolytes like potassium and magnesium. A holistic approach to electrolyte balance is best. Focusing solely on sodium can lead to other imbalances.
Monitor your body: Pay attention to how your body responds. If you experience increased thirst, swelling, or worsening symptoms, consult a doctor.

Conclusion

For those wondering what is a good supplement for low sodium, the answer is not one-size-fits-all. Mild cases resulting from temporary issues like intense exercise or a stomach bug might be safely addressed with over-the-counter electrolyte mixes or careful dietary adjustments. For chronic or serious conditions, however, medical supervision is non-negotiable. By understanding the different types of supplements available and prioritizing professional guidance, individuals can restore their sodium levels safely and effectively, supporting overall health and well-being. Ultimately, a balanced approach combining smart nutrition and, if necessary, medically supervised supplementation is the most prudent path.

For more information on balancing your electrolytes, particularly regarding fluid intake, you can consult a reputable source like the Centers for Disease Control and Prevention.

Frequently Asked Questions

Yes, sports drinks can be used to increase sodium levels, especially if the deficiency is caused by heavy sweating during exercise. However, be mindful of the added sugar content in many brands and consider low-sugar options.

No, salt tablets are not safe for everyone. People with conditions like heart failure should avoid them as they can worsen fluid retention. Always consult a doctor before use, especially if you have underlying medical conditions.

Hyponatremia is the medical term for having an abnormally low concentration of sodium in the blood. It can be caused by various factors, including dilution from over-hydration or excessive loss of sodium.

Yes, you can make a homemade electrolyte drink using ingredients like water, a pinch of salt, and fruit juice or honey. Recipes for oral rehydration solutions are available from sources like the WHO, though commercial options are generally better balanced for specific needs.

Excessive sodium intake can lead to water retention, high blood pressure, and can increase the risk of heart disease and stroke over time. In severe cases, it can also lead to fatal overdose, although this is rare.

Diuretics, or 'water pills,' increase urination to help the body excrete excess fluid, which can also lead to an increased loss of sodium in the urine. This can contribute to hyponatremia, especially if fluid intake is not managed carefully.

The speed at which sodium levels are corrected depends on the supplement type, dosage, and underlying cause. Oral supplements work more slowly than intravenous fluids, which are used for severe, acute cases in a hospital setting. Gradual repletion is often safer than rapid correction.