What is the recommended salt intake by age?

November 16, 2025 •

4 min read

According to the World Health Organization, the average global salt intake for adults is more than double the recommended amount. Understanding what is the recommended salt intake by age is crucial for preventing health issues like high blood pressure and kidney disease.

Quick Summary

Sodium requirements vary significantly throughout a person's life, from infancy through adulthood, with specific recommendations set by major health organizations. Excess sodium intake is linked to increased health risks, making it important to understand and follow age-appropriate guidelines for daily consumption.

Key Points

Infants need minimal sodium: For babies under one year, their sodium requirements are met by breast milk or formula; do not add salt to their food.
Children's intake increases with age: Recommended daily sodium limits for children gradually increase but remain significantly lower than the adult limit.
Adults should aim for 2,300 mg/day or less: The recommended daily value for adults and teens is under 2,300 mg of sodium, with a more optimal goal of 1,500 mg for most adults.
Most sodium comes from processed foods: The majority of sodium consumption comes not from the salt shaker but from processed, packaged, and restaurant meals.
Check nutrition labels: Reading and understanding the sodium content on food labels is a vital step in controlling your overall intake.
Cook at home to control salt: Preparing your own meals from fresh ingredients allows for better control over the amount of salt used.

Understanding Sodium and Salt

Before diving into specific age-based recommendations, it's important to understand the difference between sodium and salt. Sodium is a mineral and an essential nutrient, crucial for nerve function, muscle contraction, and fluid balance. Table salt, on the other hand, is a compound composed of sodium and chloride (NaCl). One teaspoon of salt is roughly equivalent to 2,300 mg of sodium. Health organizations often publish guidelines in milligrams of sodium, so it is important to be aware of this distinction when reading food labels.

Why Recommended Intake Varies by Age

The body's ability to process sodium changes as it develops. Infants have immature kidneys that cannot handle large amounts of sodium, making high-sodium intake particularly risky. As children grow, their kidneys mature, and their bodies require more energy, thus their sodium needs increase. However, the modern diet often includes high levels of processed foods, which are a major source of excess sodium for all age groups.

Recommended Salt Intake by Age Group

Different health organizations, such as the World Health Organization (WHO), the National Academy of Sciences, Engineering, and Medicine (NASEM), and the US Department of Agriculture (USDA), provide varying but similar guidelines. The following are typical recommendations based on authoritative health sources, focusing on sodium limits.

Infants (0 to 12 months)

Infants do not require added salt. Their sodium needs are met entirely through breast milk or formula. For infants starting solid foods, parents should avoid adding salt.

0–6 months: Adequate Intake is approximately 110–120 mg of sodium per day. This is typically met through breast milk or formula. Some guidelines suggest less than 1g of salt per day as a maximum.
7–12 months: Adequate Intake is approximately 170–370 mg of sodium per day, which comes from a combination of breast milk, formula, and complementary foods. The maximum recommended salt intake is about 1g per day.

Children (1 to 13 years)

As children grow, their energy requirements increase, as do their sodium needs. However, most children in developed countries consume far more sodium than is necessary.

1–3 years: The USDA recommends less than 1,200 mg of sodium per day. This is equivalent to about 2g of salt per day.
4–8 years: The USDA recommends less than 1,500 mg of sodium per day. This is equivalent to about 3g of salt per day.
9–13 years: The USDA recommends less than 1,800 mg of sodium per day. This is equivalent to about 5g of salt per day.

Adults (14+ years)

The recommended intake for adults varies slightly depending on the health authority, but the overarching message is to reduce intake to prevent chronic diseases.

14+ years: The CDC and USDA recommend limiting intake to no more than 2,300 mg of sodium per day, which is about one teaspoon of table salt.
Optimal goal: The American Heart Association (AHA) recommends an optimal goal of no more than 1,500 mg per day for most adults, especially those with or at risk for high blood pressure.
Adults 51–70 years: Some older guidelines suggest slightly lower intakes (e.g., 1,300 mg/day) as sodium sensitivity can increase with age, although the 2,300 mg daily value remains a common upper limit.

Comparison Table of Salt and Sodium Recommendations by Age


Age Group	Sodium Limit (mg/day)	Salt Limit (g/day)	Notes
0–6 months	110–120 (Adequate Intake)	<1g (Maximum)	Primarily from breast milk or formula
7–12 months	170–370 (Adequate Intake)	1g (Maximum)	Combination of breast milk/formula and food
1–3 years	<1,200	<2g	USDA/MyHealthfinder guideline
4–8 years	<1,500	<3g	USDA/MyHealthfinder guideline
9–13 years	<1,800	<5g	USDA/MyHealthfinder guideline
14+ years	<2,300 (Daily Value)	<6g (1 tsp)	AHA optimal goal is <1,500 mg

How to Reduce Excess Sodium Intake

Given that most people consume more sodium than recommended, here are practical ways to manage intake for every age.

For Infants and Toddlers:

Breast milk/formula: These provide the perfect amount of sodium and nutrients, so no extra salt is needed.
Homemade baby food: Prepare purees and solid foods at home to control ingredients. Canned and pre-packaged baby food can sometimes contain higher sodium levels.
Flavor with herbs: Use natural herbs and spices like cinnamon, nutmeg, and garlic powder to enhance flavor without salt.

For Children and Teens:

Limit processed snacks: Replace high-sodium snacks like chips, crackers, and cured meats with fresh fruits, vegetables, and low-sodium nuts.
Teach label reading: Involve older children and teens in checking nutrition labels for sodium content. Look for terms like 'low sodium' or 'no salt added'.
Cook together: Prepare meals at home where you can control the amount of salt. Experiment with new spices and seasonings.

For Adults:

Fresh over processed: The majority of sodium in the average adult diet comes from processed, packaged, and restaurant foods. Choose fresh foods whenever possible.
Rinse canned goods: Rinsing canned beans and vegetables can wash away some of the excess sodium.
Season creatively: Use no-salt seasoning blends, fresh herbs, and citrus juices to add flavor to your cooking.
Be aware at restaurants: Ask for sauces and dressings on the side and request that meals be prepared with less salt.

Conclusion

Managing what is the recommended salt intake by age is a critical part of maintaining lifelong health. From the careful avoidance of added salt in an infant's diet to the strategic reduction of processed foods for adults, mindful consumption can help prevent chronic health conditions like high blood pressure and heart disease. While guidelines from different health organizations can vary slightly, the overall message is clear: moderation is key. By understanding and implementing age-specific recommendations and adopting smarter eating habits, families can work together toward a healthier future. Consistent effort to reduce overall sodium intake is one of the most effective ways to promote better health at every stage of life. For more in-depth information, consult a qualified dietitian or visit an authoritative source like the American Heart Association.

Visit the American Heart Association for more information on managing sodium intake

Frequently Asked Questions

For a one-year-old, the USDA recommends less than 1,200 mg of sodium per day, which is about 2 grams of salt. This is because their kidneys are still developing and cannot process large amounts of salt efficiently.

The federal recommendation for adults is to limit sodium intake to less than 2,300 mg per day, which is equivalent to about one teaspoon of table salt. For optimal heart health, the American Heart Association suggests an even lower goal of 1,500 mg per day.

Excessive salt intake is primarily linked to high blood pressure (hypertension), which is a major risk factor for heart disease and stroke. Overconsumption can also contribute to kidney disease and stomach cancer.

No, sodium is a mineral that is a component of salt (sodium chloride). When reading nutrition labels, the amount listed is for sodium, which is about 40% of the total salt content. One teaspoon of salt contains roughly 2,300 mg of sodium.

To reduce salt intake, focus on eating fresh foods over processed and packaged ones. Check nutrition labels, use herbs and spices for flavor instead of salt, and rinse canned vegetables and beans before use.

A baby's kidneys cannot handle excess salt. Too much can put a strain on their kidneys and may lead to a higher risk of health issues later in life, such as high blood pressure and a lifelong preference for salty foods.

Yes, while the general guideline is less than 2,300 mg, some adults, such as those over 50 or with existing health conditions, may benefit from a lower intake. The American Heart Association recommends an optimal goal of 1,500 mg for most adults. Consult a healthcare provider for personalized advice.