Salt and Good Health

Salt is essential not only to life, but to good health. The National Academy of Sciences recommends that Americans consume a minimum of 500 mg/day of sodium to maintain good health. Individual needs, however, vary enormously based a person's genetic make-up and their lifestyle. While individual requirements range widely, most Americans have no trouble reaching their minimum requirements. Most consume "excess" sodium above and beyond that required for proper bodily function. The kidneys efficiently process this "excess" sodium in healthy people. Experimental studies show that most humans tolerate a wide range of sodium intakes, from about 250 mg/day to over 30,000 mg/day. The actual range is much narrower. Americans consume about 3,500 mg/day of sodium; men more, women less. The very large percentage of the population consumes 1,150- 5,750 mg/day which is termed the "hygienic safety range" of sodium intake by renowned Swedish hypertension expert Dr. Björn Folkow. Every substance, including water, can be toxic in certain concentrations and amounts; this is not a significant concern for dietary salt.

Most of our salt comes from foods, some from water. Doctors often recommend replacing water and salt lost in exercise and when working outside. Wilderness hikers know the importance of salt tablets to combat hyperthermia. Oral rehydration involves replacing both water and salt. Expectant mothers are advised to get enough salt. Increased salt intakes have been used successfully to combat Chronic Fatigue Syndrome. Dramatic deficiencies (e.g. "salt starvation" in India) or "excessive" sodium intakes have been associated with other conditions and diseases, such as hypertension and stomach cancer. Testing the salinity of perspiration is a good test for cystic fibrosis; scientists suspect that cystic fibrosis is caused by a deformed protein that prevents chloride outside cells from attracting needed moisture. Human blood contains 0.9% salt (sodium chloride), the same concentration as found in United States Pharmacopeia (USP) sodium chloride irrigant commonly used to cleanse wounds. Salt maintains the electrolyte balance inside and outside of cells.

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