Sodium is a mineral that has a bad reputation because it is found in large quantities in the processed food that is a staple of the standard North American diet. It is in high amounts in foods like luncheon meats, hotdogs, cured meats (like ham, bacon and corned beef), condiments (like ketchup, soy sauce and mustard), as well as cheese and milk.

In very high amounts, sodium can be harmful to health by increasing water-retention and causing high blood pressure. In normal amounts, sodium is actually an essential part of our diet, and helps to maintain body pH, the chemical balance of blood, and nerve transmission.

Blood Pressure and Bloating
Sodium has been implicated as a causative factor in high blood pressure. It naturally has a strong osmotic pull that allows sodium to draw water to wherever it is in the body. When sodium is in high concentration in the blood, the body retains water in the blood vessels to dilute the excess sodium, which leads to greater blood volume and thus, to higher blood pressure. The same effect can occur when sodium builds up in the tissues, which results in bloating and sometimes edema (swelling) or water-retention.

Electrolytes and pH Balance
The pH of the body is carefully maintained to allow the proper workings of our body enzymes and energy systems. Sodium is required, along with potassium and chloride, to maintain pH balance in the body. These electrolytes are lost in bodily fluids like urine, sweat, and tears. Electrolyte loss, including the loss of sodium, leads to sunstroke and heat exhaustion. For more information, please see our Electrolytes article. Sodium ions are needed to transfer electrochemical impulses along nerves and in muscles. Therefore sodium balance is important for maintaining heart function as well as the function of all other muscles in our bodies. Those who use diuretics and fibromyalgia sufferers may benefit from a moderate increase of sodium in the diet.

How can I get more sodium in a healthy way?
Although simply eating more processed foods is a simple way to increase your sodium intake, you will also be increasing your intake of fat, preservatives and refined sugar. Sodium can be supplemented healthfully in the diet by the use of seaweeds. Seaweeds, such as kelp, dulse and nori, contain sodium and potassium along with many other trace minerals. They can be found in tablet form or as dried sheets or flakes that can be directly added to foods. For more information, please see our Seaweed article. Sea salt is a better source of sodium than iodized table salt because it contains a balance of other minerals. For more information, please see our Salt and Sea Salt articles. Celtic sea salt is a variation of sea salt that is reported to have high levels of potassium and other minerals, but is relatively low in sodium. Some claim that it can actually decrease blood pressure. This type of salt is a good alternative for those that want the salty flavour but do not want to add much sodium to their diet.

Deficiency
Taking diuretic medications and supplements can deplete sodium and an estimated 20% of the elderly may be deficient in sodium due to diuretic use. Sodium, chloride and potassium exist in balance with each other in the body. A high level of one of these minerals means that the other minerals will be low and vice versa. Those with cardiovascular, kidney or liver disease should carefully monitor their sodium level. See our chart below for deficiency symptoms.