Sodium was something we rarely thought about before. Like many women trying to “do all the right things,” I ate whole foods, drank plenty of water, and avoided “bad” foods. On paper, it seemed like the perfect routine. However, I still had symptoms of lack of energy and poor digestion.
It wasn’t until I dug into the science of minerals, especially sodium, that things started to click. For years we’ve been told that sodium is bad and should be limited. But what I’ve learned (and experienced) over the years turns that advice on its head.
Sodium is one of the most fundamental elements of how our bodies produce energy, communicate internally, and feel safe at the nervous system level. For many of us, the real problem is that we’re not getting what we want. sufficient sodium.
Sodium: And Why Our Cells Crave It
When you hear the word ‘electrolytes,’ it’s easy to think of sports drinks or hydrating powders. But at the cellular level, electrolytes are something much more profound. It causes electricity to flow throughout the body.
In particular, sodium is one of the main electrolytes. Simply put, when dissolved in water, it acquires a positive charge. This charge allows electricity to be conducted. This is very important because the heart of the human body is its electrical system.
Every thought, heartbeat, and movement depends on electrical signals. Without adequate sodium, signaling becomes less effective. Studies have shown that sodium and potassium ions are constantly moving through cell and organelle membranes. This highlights how deeply embedded these minerals are in cellular function.
In my experience, this has been one of the biggest mindset shifts. Instead of just thinking of sodium as something sprinkled on food, we started thinking of it as a conductor. This is to ensure that the body can function smoothly at all levels.
sodium for cell power
To understand why sodium is so important, it helps to zoom in to the individual cell level.
Every cell in the body maintains a delicate balance of sodium and potassium through its membranes. This balance, also called the sodium-potassium gradient, allows cells to generate electrical impulses. These impulses are essential for almost every function in the body.
One of the most interesting aspects of this is the sodium-potassium pump. This small but powerful mechanism uses energy (in the form of ATP) to push sodium out of the cell and pull potassium into the cell. It is estimated that this process alone uses a significant amount of body energy and up to half of brain energy.
not enough
That’s not a small detail. This means that maintaining adequate sodium levels is not only helpful, but also prioritized energetically by your body. And when our bodies are stressed and not getting the energy they need, other functions like digestion and clear thinking become less of a priority.
If you don’t consume enough sodium, you’ll start to experience a number of problems, including:
- Electrical signals become less efficient.
- Cells struggle to regulate fluid balance
- Energy production may feel sluggish
- Brain function may feel “off” or foggy.
- Digestion may feel slow.
- Lack of true moisture can cause your skin and hair to become drier
I have noticed this personally. On days when my sodium intake was low, especially when I sweated more or drank more water than usual, I felt noticeably tired and mentally dull. When I started prioritizing eating more sodium, I noticed a significant difference.
Why “More Water” Isn’t Always Better
We’ve all heard the advice to “drink more water.” Hydration is important, but it’s a piece of the puzzle that’s often missed. Hydration isn’t just about water; it’s about balancing fluid and mineral levels.
Sodium plays an important role in regulating fluid levels in the body, especially in the extracellular space. If your sodium levels drop too low relative to your water intake, your cells may begin to swell. This is especially important in the brain, where even small changes in fluid balance can affect the way we feel.
This may appear as follows:
- headache
- brain fog
- nausea or fatigue
- A general feeling of being “off”
In some cases, what feels like dehydration may actually be the opposite. In other words, it may be because there is too much water without enough minerals. This was another area where I had to adjust my own habits. I was drinking a lot of plain water thinking I was helping myself. But once I started adding minerals, especially sodium, I found that I actually needed less water to feel hydrated.
Sodium and the Nervous System: Hidden Safety Signs
One of the most interesting ideas I’ve come across is that sodium can act as a “safety signal” for the body.
Good sodium levels support healthy blood volume and circulation. This helps the brain recognize that the body is in a stable, resourceful state. If the sodium content is too low, our body may interpret it as a form of stress, even if we are not stressed.
This can cause anxiety-like symptoms.
- Heart pounding or pounding
- dizziness when standing
- restlessness or anxiety
- Feeling tired but absent-minded (a feeling of fatigue that makes it difficult to relax)
I felt these symptoms especially when I was doing all the “healthy” things (eating clean and exercising) but I still didn’t feel well. In some cases, simply increasing my sodium intake has made a noticeable difference in how calm and grounded I feel.
This is a powerful reminder that the nervous system doesn’t just respond to thoughts and emotions. It also responds to physical inputs, such as minerals.
Rethinking Sodium and Blood Pressure
For decades, sodium has been closely linked to high blood pressure. But if you look more closely at the research, the story becomes much more nuanced. It’s true that the high sodium in processed foods can cause high blood pressure in some people, especially in situations where potassium is low and activity levels are low. But that’s not the whole picture.
Some studies suggest a J-shaped curve, with health risks increasing at very high or very low sodium intake. That said, for certain people, too little sodium can be just as problematic as too much sodium. What’s even more interesting is that some experts estimate that about 75% of us can actually stabilize or improve our blood pressure by increasing our sodium intake. This is especially true when this sodium comes from whole foods and is balanced with other minerals.
I have seen this play out in real life in my own families and in the clients I have worked with. A nutrient-dense diet, adequate mineral intake, consistent exercise, and a particular focus on increasing sodium did not result in an increase in blood pressure. Instead, there was real-world data showing that it had the opposite effect and improved blood pressure.
Of course, if you have health concerns, it’s a good idea to consult with a natural health care professional you trust to get advice tailored to your goals.
Why Modern Lifestyles Are Depleting Sodium
One of the biggest disconnects in the sodium conversation is that our lifestyles have changed. Active people who live in hot climates or who exercise or take saunas can lose more minerals in five years than people who don’t do these things lose over a lifetime. And for those of you who prioritize whole foods, we’ve eliminated ultra-processed foods, which are a major source of sodium in the modern diet (still a good thing!).
Many healthy habits can actually increase sodium loss.
- regular exercise
- Use of sauna
- Living in a Hot Climate
- Pregnancy and Breastfeeding
- Low-carb or ketogenic diet
- Chronic or underlying stress
Just sweating causes significant mineral loss. Add in stress, which can increase sodium excretion through the kidneys, and it’s easy to see how someone could become depleted.
This was definitely something I noticed. Between exercise, sauna use, and multiple pregnancies, you’ll likely need more minerals and sodium than most. But like many women, I was conditioned to limit my salt intake rather than consider whether I needed more. Interesting note: My last pregnancy was by far the easiest and that was after I started prioritizing my sodium intake.
Choosing the Right Source of Sodium
Not all sodium sources are created equal, and this is an important distinction.
Most of the sodium in the standard American diet comes from highly processed foods. These foods often contain a combination of sodium, refined ingredients, unhealthy fats and additives. This also makes it difficult to isolate sodium as the only problem. In contrast, using high-quality salt in whole foods creates a very different context.
Natural salts, such as Himalayan salt or mined mineral salt, often contain trace minerals and are less processed than traditional table salt. But quality is important here too. Some sea salts contain microplastics, while certain mined salts may contain levels of heavy metals, including lead. I recommend doing your research and using what you are comfortable with.
This is what I’ve been using recently:
Amount of sodium and where to consume it
The U.S. sodium guidelines suggest a daily upper limit of 2.3 grams, or about 1 teaspoon. However, the average person consumes about 3.4 grams per day, mostly through ultra-processed foods. But what is the sweet spot for optimal health?
It varies from person to person, but I try to consume at least 5 grams per day, sometimes more. Podcast guest and research biochemist Robb Wolf provides a good explanation of why here.
Personally, I use well-sourced mineral salts along with nutrient-dense foods. It also includes naturally salty foods, such as fermented vegetables and broths, which provide sodium along with other beneficial compounds. Other things I do include:
- Taste seasonal, local food with healthy salt
- Mineral Water – When I started using Mayu Swirl minerals I noticed a huge difference in my hydration. (Code Wellnessmama provides a discount.)
- Using electrolytes and minerals LMNT Or trace minerals
- Drink salted broth
- Eat naturally salty foods, such as olives, fermented vegetables, and pickles.
- Drink fermented pickled juice
- Salt tablets (taken daily in addition to adding salt to food and drinks)
- Most days, I drink only water first thing in the morning.
Practical Ways to Maintain Healthy Sodium Levels
I find it helpful to think in terms of context and feedback rather than just focusing on hard numbers. Here are some simple approaches that worked for me:
- Paying attention to how I feel: signs of energy, clarity, and hydration.
- Adjust intake based on activity level, climate, and stress
One of the most useful tools was awareness. Noticing patterns, such as adding electrolytes making you feel better or drinking too much water making you feel worse, can provide valuable clues.
Final Thoughts and a More Nuanced Perspective on Sodium
Sodium is more than just the number on the nutrition label. It is a fundamental building block of how the body functions electrically, neurologically, and even emotionally. It plays a role in enhancing cellular communication and supporting fluid balance, nervous system stability, and more.
For many of us, especially those focused on natural foods and active lifestyles, the conversation needs to shift from restriction to optimization. The question is not how much sodium we can consume. A better question is how we can support our bodies with the right balance of minerals in the context of how we actually live.
As with many aspects of health, there is no one-size-fits-all answer. But from my experience and research, sodium is worth taking another look at.
Are you trying to eat more salt or avoid it? Let us know by leaving a comment!
