What Type of Salt Is Best for POTS Management?

November 30, 2025 •

5 min read

People with POTS (Postural Orthostatic Tachycardia Syndrome) often have lower blood volume, a key factor that can exacerbate symptoms such as dizziness and fatigue upon standing. To combat this, increasing sodium intake is a common and effective strategy recommended by healthcare providers. So, what type of salt is best for POTS, and how can you effectively incorporate it into your diet?

Quick Summary

This guide compares different salt types, from standard table salt to specialized electrolyte mixes, to help individuals with POTS manage their symptoms by increasing sodium intake. It outlines the pros and cons of each option, focusing on effectiveness, mineral balance, and GI tolerability for optimal hydration.

Key Points

Blood Volume Expansion: The primary benefit of increased salt intake for POTS is the expansion of blood volume, which helps stabilize blood pressure and reduce heart rate fluctuations.
Sources of Sodium: Effective options range from simple table salt and salty foods to more concentrated sources like oral rehydration salts (ORS), electrolyte mixes, and salt capsules.
Balancing Electrolytes: While sodium is key, a proper balance with other electrolytes like potassium and magnesium is important for overall health, especially for those with co-occurring conditions or sensitivities.
Individual Needs Vary: The best salt strategy is highly individual. Factors like stomach sensitivity, lifestyle, and co-existing conditions like Mast Cell Activation Syndrome (MCAS) influence the best choice.
Incorporate into Diet: Using salty foods like pickles, broths, and salted nuts provides a steady increase in sodium, while supplements are useful for targeted, higher-dose needs.
Professional Consultation: Always work with a healthcare provider to determine your specific sodium needs and to create a safe, personalized management plan.

Understanding Salt's Crucial Role in POTS

For individuals with Postural Orthostatic Tachycardia Syndrome (POTS), salt is not merely a seasoning but a critical component of symptom management. The primary mechanism is sodium's ability to help the body retain water, which expands blood volume. This increase in blood volume helps stabilize blood pressure and reduce the excessive heart rate spikes that occur when moving from a lying or seated position to standing. Without enough sodium, the body can struggle to maintain adequate blood circulation to the brain, leading to common POTS symptoms like lightheadedness, brain fog, and fainting.

Research has shown that high dietary sodium intake can increase plasma volume and lower standing plasma norepinephrine levels in POTS patients, directly correlating with a decrease in orthostatic tachycardia. While the recommended daily sodium intake for a healthy person is much lower, many POTS patients are advised to consume significantly more, often between 3,000 mg and 10,000 mg per day. The optimal amount varies greatly among individuals, and a healthcare provider should always be consulted before making significant dietary changes.

Types of Salt and Sodium Supplements for POTS

When it comes to increasing sodium intake, there are several viable options. The ideal choice often depends on individual needs, tolerance, and lifestyle. It is important to remember that 'salt' refers to sodium chloride (NaCl), while 'sodium' is the elemental component.

Simple Dietary Sources

Incorporating salty foods into your diet is the most straightforward method for many. This can include:

Table Salt: As pure sodium chloride, it's the most common and accessible source. However, it often contains iodine, so relying solely on iodized table salt for very high intake might lead to excessive iodine consumption. Mixing iodized with non-iodized sources is a good approach.
Sea Salt and Himalayan Pink Salt: These salts are less processed and contain trace minerals in addition to sodium chloride. While the additional minerals are often touted as a benefit, the primary therapeutic effect for POTS comes from the sodium content itself. Many patients enjoy the flavor and feel it's a more natural way to boost intake.
Salty Foods: Pickles, olives, broths, and salted nuts are excellent ways to increase dietary sodium.

Oral Rehydration Solutions (ORS) and Electrolyte Mixes

For many, especially during a flare or after exertion, dietary intake alone is insufficient. This is where ORS and other electrolyte supplements become invaluable.

Oral Rehydration Salts (ORS): Often formulated according to World Health Organization (WHO) standards, these packets contain a balanced mix of sodium, potassium, and glucose to maximize absorption. Clinical studies have shown that ORS can be as effective as IV saline for managing symptoms like dizziness and fatigue. This is an excellent option for rapid rehydration and consistent intake.
Electrolyte Drink Mixes: Popular brands offer powdered mixes with high sodium content, often balanced with potassium and magnesium. These are convenient and come in various flavors. It is important to read labels carefully, as some contain high sugar levels, which can worsen symptoms in certain POTS patients.

Salt Capsules and Tablets

Buffered Salt Capsules: These are a convenient and discreet way to get a concentrated dose of sodium, particularly for those with sensitive stomachs. Buffered formulations, such as Vitassium, are designed to be gentler on the digestive system by minimizing pH disruption.
Prescription Salt Tablets: Some doctors may prescribe high-dose sodium chloride tablets. However, these can be harsh on the stomach and cause gastrointestinal upset if not taken with sufficient water.

Comparison of Salt Options for POTS


Feature	Dietary Salt (Table/Sea)	Oral Rehydration Salts (ORS)	Electrolyte Drink Mixes	Salt Capsules
Primary Benefit	Accessible and versatile for everyday meals	Rapid, clinically-proven rehydration	Convenient, flavored boost of electrolytes	Concentrated, precise sodium delivery
GI Tolerability	Generally well-tolerated when spread throughout the day	Excellent for absorption, often gentle on the stomach	Varies by brand; can cause issues if sugar content is high	Some capsules are buffered for sensitive stomachs
Mineral Profile	Primarily sodium chloride, trace minerals in unrefined salts	Balanced sodium, potassium, and glucose	Varies widely, often includes potassium and magnesium	Pure sodium chloride or buffered formulations
Control Over Intake	Easily adjusted throughout the day with meals and snacks	Pre-measured packets for consistent dosing	Pre-measured scoops or sachets	Precise dosage per capsule
Cost	Very affordable	Moderate, but effective per serving	Varies widely by brand and quantity	Moderate; can be a cost-effective way for high intake

How to Choose the Best Salt Source for You

Selecting the right salt for POTS management is a personalized process that requires communication with a healthcare provider. A dietitian can help tailor a plan to your specific needs and sensitivities. Many people find success by combining different methods throughout the day.

Start with Diet: Use high-salt foods and seasoning to cover a baseline sodium intake. This is the most natural and sustainable method for daily management.
Use Supplements for Targeted Needs: Reserve electrolyte mixes or ORS for times when symptoms are flaring, or after exercise or heat exposure when fluid and electrolyte losses are higher.
Consider GI Tolerance: If you have gastrointestinal issues common with POTS, such as gastroparesis, oral rehydration solutions or buffered capsules may be gentler and more effective than plain salt tablets.
Listen to Your Body: What works for one person with POTS may not work for another. Tracking your symptoms in relation to your fluid and salt intake can reveal important patterns.

Conclusion: Personalization is Key

There is no single "best" type of salt for POTS, but rather an array of effective options. The key is to find a personalized strategy that works for you, ideally in consultation with your doctor. Most healthcare providers suggest a multi-pronged approach that includes increasing fluid intake, incorporating salty foods, and utilizing electrolyte supplements or capsules as needed. Whether you prefer the simplicity of table salt, the comprehensive balance of an ORS, or the convenience of buffered capsules, a consistent and thoughtful increase in sodium can significantly help manage POTS symptoms and improve daily quality of life. To further understand the condition, resources like Dysautonomia International can provide valuable information and support.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any changes to your treatment plan.

Frequently Asked Questions

POTS patients are often advised to consume a significantly higher salt intake than the general population, typically ranging from 3,000 mg to 10,000 mg of sodium per day, though this varies by individual.

Yes, regular table salt (sodium chloride) is an effective way to increase sodium intake. However, for very high salt needs, relying solely on iodized table salt might provide excessive iodine, so a mix with non-iodized sources is often recommended.

Neither is universally better. Oral Rehydration Solutions (ORS) and electrolyte drinks are excellent for rapid absorption and rehydration, especially during flares. Salt tablets offer a convenient, high-dose option, but can cause stomach upset for some. The best choice depends on your tolerance and needs.

Himalayan pink salt can be used to increase sodium intake and contains trace minerals. The primary benefit for POTS, however, comes from its sodium content, not the minor mineral differences from other salt types.

To avoid stomach upset, try spreading your salt intake throughout the day via salty foods and drinks. For supplements, buffered salt capsules or Oral Rehydration Solutions are often gentler on the digestive system.

Sodium and potassium work together to regulate fluid balance, and magnesium is vital for nerve and muscle function. A proper balance of all electrolytes is important, and some POTS patients find additional benefit from supplements containing these minerals.

While it may seem counterintuitive for a condition involving elevated norepinephrine, a recent small study indicated that a high-sodium diet may help lower heart rate and standing norepinephrine levels in hyperadrenergic POTS patients, but more research is needed.