Table salt: health effects and the right amount

Table salt is, alongside sugar, one of the most commonly added ingredients in food, but do you know how much of it you actually consume? Most Estonians eat 11–13 g of table salt a day, even though the recommendation is under 5 g. In this article we look at what table salt does in the body and when it becomes dangerous to your health.

Why do we need table salt?

Salt is made up of 40% sodium and 60% chlorine. Both are essential for the human body: sodium, together with potassium, regulates fluid balance and acid-base balance and supports the work of the nervous system.

Purely physiologically, the body needs only 2–3 g of table salt a day. Deficiency is not the problem, because ordinary foods usually supply enough sodium. The problem is overdoing it. The recommended amount is under 5 g a day, and even less for people with high blood pressure.

An interesting bit of history: table salt has been used for hundreds of years, and it has been both a symbol of wealth and a means of payment. The Bible speaks of “the salt of the earth” as people who are especially valued. Wars have even been fought over salt. Today, excessive salt intake is linked to a whole range of diseases.

How does table salt affect blood pressure?

The kidneys excrete excess table salt, but this puts them under strain and also flushes out other substances the body needs.

In many people, the kidneys cannot remove excess table salt without raising blood pressure. The higher the blood pressure, the faster the excretion. If you eat salty food every day, your blood pressure has to stay constantly high, a vicious circle that is hard to break out of.

Excess body weight, alcohol, diabetes and stress impair the kidneys’ ability to excrete salt. These factors amplify the blood-pressure-raising effect of table salt even further. A high salt content in food also weakens the effect of blood-pressure-lowering and heart medications and increases their harmful side effects.

Our vegetarian ancestors got only 200–600 mg of salt a day from their food. In evolutionary terms, we have been used to today’s salt levels for a relatively short time, so it is no wonder the body responds with problems.

Table salt and osteoporosis

Studies confirm that as sodium is excreted, more calcium is lost from the body as well. The saltier the food, the greater the calcium losses.

Although men on average prefer saltier food, women have a higher risk of osteoporosis after menopause. Calcium absorption already drops considerably at that stage, and a salty diet speeds up the process.

Salty food also makes you thirsty, which is the body’s attempt to dilute the concentration of salt in its fluids. The result can be swelling. When swelling develops around the heart, its pumping capacity falls and the body gets less oxygen and fewer nutrients. Swollen legs make walking painful, impair circulation and increase the risk of blood clots.

A simple comparison: if you sprinkle salt on a slice of fresh cucumber, it goes soft and starts to leak, as water leaves the cells. The same principle applies to human cells when there is too much sodium. As a result, a person feels weak and unable to work properly.

Too much table salt in food promotes the following conditions:

• High blood pressure (hypertension)
• Stroke
• Heart attack
• Swelling
• Osteoporosis
• Worsening of asthma
• Kidney failure
• Stomach cancer
• Shorter life expectancy
• A weaker effect of blood-pressure-lowering and heart medications, and stronger harmful side effects

FAQ — table salt and health

How much table salt per day is safe?

The recommended amount is under 5 g a day. People with high blood pressure are advised to have even less. The physiological minimum is only 2–3 g a day, and the rest is habit, not need.

Where does most of the table salt in our food come from?

Most of the salt doesn’t come from the salt shaker. It hides in ready meals, bread, cheese and canned foods. That is why cutting down on salt is harder than simply putting the salt shaker away.

Can you cut out table salt completely?

No, the body needs sodium to function normally. It’s a question of amount: 2–3 g a day is enough, while 11–13 g is too much. Even a small daily reduction helps your kidneys and heart do their job.

Find the salts and electrolytes you need here: https://turg.fitness.ee/et

Author: Ero Viik

Source: WHO – physical activity.

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