Minerals

	Boron
	Calcium
	Chromium
	Copper
	Germanium
	Iodine
	Iron
	Magnesium
	Manganese
	Molybdenum
	Phosphorus
	Potassium
	Selenium
	Silicon
	Sodium
	Sulfur
	Vanadium
	Zinc

Sodium - Benefits, Deficiency Symptoms and Food Sources

What is Sodium?

Approximately 30% of the sodium mineral inside the body is stored in the bones and the balance is found in body fluids. Sodium is a main component of blood plasma and approximately 60% is contained in the fluids that surround cells. About 10% of the body's sodium is stored inside the cells.

Uses and Benefits of Sodium

Sodium is an electrolyte that plays a crucial role in maintaining blood pressure. Along with potassium and chloride, it regulates fluids and acid-base balance in the body. It plays a major role in regulating water balance, acid-base balance, transferring nerve impulses, regulating muscle action and transporting nutrients to all the body's cells. Sodium functions with chloride and bicarbonate to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues.

Recommended Dosage for Sodium

There is no official Recommended Dietary Allowance or Dietary Reference Intake for this mineral but a minimum requirement range has been estimated at 200 - 500 mg per day. Of course, before starting any form of supplementation you should consult your health care practitioner.

Deficiency Symptoms of Sodium

The most frequently observed sodium deficiency occurs when excessive heat causes heavy perspiration, thus reducing body water and sodium to the extent that gross dehydration affects normal activity patterns. Sodium excess is a more likely scenario, but profound sweating, fever, diarrhea, fasting and very low-salt diets can result in symptoms like muscle twitching, dehydration, memory loss, nausea, poor concentration and loss of appetite. Rarely sodium deficiency can lead to shock due to decreased blood pressure. Too little sodium in the diet disturbs the tissue-water and acid-base balance that is important to good nutritional status.

Rich Food Sources of Sodium

The rich food sources of sodium are potato chips and pretzels, hot dogs, ham and bacon, tomato sauces, ketchup, lunch meats and canned soups are good food sources of sodium. Lower levels of sodium also occur naturally in many foods including meat, chicken, eggs, nuts, seafood, fish, carrots, beets, artichokes, cauliflower, celery and even milk.

Cautions and Some Side Effects of Sodium

Excess sweating, eg - due to exercise in a hot environment, may cause sodium depletion. Salt intakes may need to increase temporarily to replenish the loss in sweat. Excess sodium has been found to cause elevated blood pressure levels, especially in the 20% to 40% of the population with a family history of high blood pressure.