Sodium
Na · last AI check: 2026-07-19
In short
An electrolyte from table salt. In the typical diet, the problem is excess, not deficiency.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| EFSA | adults | SAI Safe and adequate intake — an EFSA value used where a requirement cannot be set (e.g. sodium, chloride). | |
| WHO | adults | UL Tolerable upper level — the highest safe intake; above it the risk of adverse effects rises. | |
| Philippines | adults | cel Population goal — a practically achievable reduction target, not an ideal health optimum. | |
| Japan | men | cel Population goal — a practically achievable reduction target, not an ideal health optimum. | |
| Japan | women | cel Population goal — a practically achievable reduction target, not an ideal health optimum. | |
| Switzerland | adults | cel Population goal — a practically achievable reduction target, not an ideal health optimum. | |
| United Kingdom | adults | cel Population goal — a practically achievable reduction target, not an ideal health optimum. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Sodium is essential for the function of the nervous system and muscles and for regulating fluid volume in the body — but in practice almost no one in populations with a Western dietary pattern has a deficiency. On the contrary: most reference values for sodium are upper limits, not a recommended minimum.
The main source of sodium in the diet isn't the salt cellar on the table, but the salt “hidden” in processed products — bread, cold cuts, cheese and ready meals. This is why cutting down on sodium starts with reading labels, not with giving up adding salt at the table.
Sodium is the only nutrient on this site for which you won't see a “what it does in the body” section — and behind this is a deliberate decision by the EU legislator, not a gap in the data.
In the register of authorised health claims, there is only one claim concerning sodium, and it speaks of reducing its intake: “Reducing sodium intake contributes to the maintenance of normal blood pressure.” It is attached not to sodium as a nutrient, but to the category of foods with low or reduced sodium content — meaning a manufacturer can only use it on a product that is actually low in salt.
The most interesting thing is what's absent from the register. EFSA judged a cause-and-effect relationship between sodium and normal muscle function to have been established, but the European Commission refused to authorise this claim. The reasoning is set out in the preamble to Regulation 432/2012: the claim would encourage consumption of a nutrient whose intake — according to the position of national and international bodies — should be reduced, and would therefore mislead the consumer as to the overall message. A rare case where science says “it works” and the law nevertheless says “you may not advertise this”.
Where to find it
table salt and salted products · cold cuts and processed meats · bread and cereal products · ready meals and fast food
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.