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.

1. Sodium had gotten a bad reputation over the years, but there is healthy and beneficial ways to
consume sodium ...
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.
Nutritional Information
Sodium – Quick Facts
Food Sources · All Foods Including Kelp, Sea Salt, Shellfish, Carrots, Beets, Artichokes, Kidney, Bacon.
Sodium

2. Sodium – Quick Facts
Deficiency Symptoms · Abdominal Cramps, Anorexia, Confusion, Dehydration, Depression, Dizziness, Fatigue,
Flatulence, Hallucinations, Headache, Heart Palpitations, Impaired Taste, Lethargy,
Hypotension, Muscle Weakness, Nausea And Vomiting, Recurrent Infections.
Optimum Dosage · Less Than 3g Daily. Seaweed Supplements Or Sea Salt Added To Foods. (Clinical Doses
May Be Higher As Recommended By Your Practitioner.
Works Well With · Potassium
Important Information
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· High Sodium Is A Common Problem And Requires Balancing With Potassium.
· A Sodium/Potassium Imbalance Can Lead To Heart Disease.
· Toxicity Of Sodium Occurs At Doses Of 14g Daily.
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