What is the correct sodium intake per day?

January 8, 2026 •

4 min read

The World Health Organization (WHO) estimates that most people worldwide consume more than double the recommended daily amount of sodium. While an essential nutrient, excessive sodium intake is a major risk factor for high blood pressure and other serious health issues.

Quick Summary

Sodium intake recommendations vary depending on age and health status. Most healthy adults should aim for no more than 2,300 mg per day, with an ideal limit of 1,500 mg for better heart health. It is crucial to be mindful of hidden sodium in processed foods, not just the salt shaker.

Key Points

Daily Maximum: For most adults, limit sodium intake to no more than 2,300 mg per day, roughly equal to one teaspoon of salt.
Heart Health Ideal: The American Heart Association recommends an ideal limit of 1,500 mg daily for most adults, especially those with high blood pressure concerns.
Hidden Sources: Over 70% of sodium in the average diet comes from processed foods, fast food, and restaurant meals, not table salt.
Children's Limits: Recommended sodium limits for children are lower and depend on their age. For example, children aged 4-8 should have less than 1,500 mg.
Health Consequences: Excessive sodium can lead to high blood pressure, heart disease, stroke, kidney disease, and osteoporosis.
Reduce Intake: Actively reduce sodium by cooking at home, reading food labels, choosing fresh foods, and using herbs and spices for flavor.

Understanding Sodium Recommendations

The correct sodium intake per day is a key factor in maintaining good health, particularly for cardiovascular wellness. While the body requires a small amount of sodium to function properly, the vast majority of people consume far too much, primarily from processed and restaurant foods. Leading health organizations like the World Health Organization (WHO) and the American Heart Association (AHA) have established guidelines to help individuals moderate their intake.

General and Ideal Sodium Limits

For the general adult population, the recommended upper limit is 2,300 mg of sodium per day, which is equivalent to about one teaspoon of table salt. However, for many, a lower target is more beneficial. The AHA, for example, recommends an ideal limit of no more than 1,500 mg per day for most adults, especially for those at higher risk of cardiovascular disease. This lower goal can lead to more significant reductions in blood pressure and a lower risk of heart attack and stroke.

For children, the recommended sodium limits are lower and vary by age group. These guidelines are crucial as early dietary habits can significantly impact long-term health.

Ages 1–3: Less than 1,200 mg
Ages 4–8: Less than 1,500 mg
Ages 9–13: Less than 1,800 mg
Ages 14–18: 2,300 mg

The Health Risks of High Sodium Intake

Excessive sodium consumption is linked to a variety of adverse health outcomes, with high blood pressure being the most well-known. When the body retains too much sodium, it also retains water, which increases blood volume and puts extra pressure on blood vessels. Over time, this can lead to serious health problems.

Health consequences of high sodium intake:

High Blood Pressure (Hypertension): A primary risk factor for heart attack and stroke.
Heart Disease: Increased strain on the heart can lead to an enlarged heart muscle and heart failure.
Stroke: Elevated blood pressure significantly increases the risk.
Kidney Disease: High sodium intake can put extra stress on the kidneys, which are responsible for filtering excess sodium from the body.
Osteoporosis: Excess salt intake may cause the body to excrete more calcium, weakening bones.
Stomach Cancer: High-salt diets have been associated with an increased risk of gastric cancer.

Strategies for Reducing Sodium Consumption

Fortunately, there are many effective ways to lower your daily sodium intake. The first step is becoming more aware of where sodium is hiding in your diet. The vast majority of dietary sodium comes from packaged, processed, and restaurant foods, not from the salt shaker.

How to Tame Your Salt Habit

Read Nutrition Labels: The Nutrition Facts label is your most important tool. Look for foods labeled “low sodium” (less than 140 mg per serving) or “no salt added.” Pay attention to the serving size, as sodium can add up quickly.
Cook at Home More Often: Preparing your own meals gives you complete control over the amount of sodium you add. A significant portion of sodium in modern diets comes from restaurant and fast-food meals.
Choose Fresh Over Processed: Fresh fruits, vegetables, and lean meats are naturally low in sodium. Processed versions of these same foods, such as cured meats, canned vegetables, and instant noodles, are often loaded with salt for preservation and flavor.
Flavor with Herbs and Spices: Retrain your palate to enjoy the natural flavors of food. Use a variety of herbs, spices, lemon juice, garlic, or onion powder instead of salt to season your dishes.
Rinse Canned Foods: Rinsing canned beans, vegetables, and tuna can significantly reduce their sodium content.
Be Mindful of Condiments: Many condiments, including soy sauce, ketchup, mustard, and salad dressings, are high in sodium. Choose reduced-sodium versions or use them sparingly.

High-Sodium vs. Low-Sodium Food Choices


Food Category	High-Sodium Example	Low-Sodium Alternative
Protein	Cured Ham (up to 1,200 mg/75g)	Fresh Chicken Breast (50-100 mg/100g)
Canned Goods	Canned Chicken Noodle Soup (740 mg/cup)	Homemade Chicken Soup with Low-Sodium Broth (much lower)
Snacks	Salted Pretzels (up to 1,500 mg/100g)	Unsalted Nuts or Seeds (2-15 mg/serving)
Cheese	Processed Cheese Slices (907 mg/50g)	Swiss Cheese (35 mg/50g)
Sauces	Soy Sauce (1,244 mg/Tbsp)	Reduced-Sodium Soy Sauce (425 mg/Tbsp)

Conclusion: Making Informed Choices

Determining the correct sodium intake per day is a personalized journey that depends on individual health factors, but the general consensus among health authorities is that less is more. The standard recommendation for most adults is to stay under 2,300 mg daily, with a lower goal of 1,500 mg being ideal for better heart health. This is significantly less than what the average person currently consumes, largely due to hidden sodium in processed and pre-prepared foods. By actively reading nutrition labels, cooking more meals from scratch, and replacing salt with herbs and spices, you can gradually reduce your sodium intake. This proactive approach not only lowers your risk of serious health conditions like high blood pressure and heart disease but can also enhance your enjoyment of food's natural flavors as your palate readjusts. Taking control of your sodium consumption is a powerful step toward a healthier, more balanced lifestyle. For more information, consult guidelines from authoritative sources like the World Health Organization.

Frequently Asked Questions

Salt, or sodium chloride, is a compound that contains sodium. Sodium is the mineral element found in salt. One teaspoon of table salt contains approximately 2,300 mg of sodium.

For most healthy adults, consuming more than 2,300 mg of sodium per day is considered too much. Many health organizations recommend a lower, ideal limit of 1,500 mg for better heart health.

You can determine the sodium content of packaged foods by reading the Nutrition Facts label. The label lists the amount of sodium per serving in milligrams (mg).

Sodium deficiency is extremely rare in healthy individuals under normal conditions. The body's physiological needs can be met with very little sodium, and most people consume far more than is necessary.

Some salt substitutes replace sodium with other minerals, like potassium. However, these are not suitable for everyone, particularly those with kidney problems or those taking certain medications, and a healthcare professional should be consulted before use.

Common high-sodium foods include cured and processed meats (bacon, deli cuts), soups, cheese, bread, snacks (chips, pretzels), and condiments (soy sauce, ketchup). Limiting these can significantly reduce your intake.

Yes, rinsing canned vegetables, beans, or tuna under running water can wash away some of the sodium from the liquid they were packed in. It is a simple and effective way to reduce sodium content.