Salt or sodium is an essential nutrient that our body depends on for many functions. Unfortunately, over the last 50 years health associations, governments, doctors, and dietitians have been recommending low salt diets. Salt has been blamed for elevated blood pressure and heart disease. But, the truth is that there is no good scientific evidence to prove that salt is bad for our health and for the large majority of people salt has zero effect on blood pressure (and a very small effect in the rest). In fact, salt likely balances blood pressure and healthy bodies do a really great job at balancing sodium in the blood via multiple hormones that act on the kidneys. In some of the studies that showed mildly improved health markers after cutting salt, people were cutting out ultra-processed foods, not just salt – so likely the benefits were related to the increase in real foods.

In “The Salt Fix,” Dr. DiNicolantonio shares that “salt is essential for digestion, cell-to-cell communication, bone formation and strength, and prevention of dehydration. Sodium is also critical to reproduction, the proper functioning of the cells and muscles, and the optimal transmission of nerve impulses to and from organs such as the heart and brain. “

Quality scientific research actually suggests that optimal salt intake likely lies around 3-6 grams per day which is much higher than the currently recommended 1.5-2.3 grams that the American Heart Association advises. And, studies support that you need even higher levels of salt if you are working out, sweating, sick, pregnant or breastfeeding. Interestingly, many years ago there were actually 2 studies demonstrating resolution of preeclampsia (high blood pressure in pregnancy) with high salt intake. Unfortunately I don’t think this has been studied since.

Bottom line, salt is essential for human body function and makes food taste great, so don’t be afraid of more salt. Many people notice improved mental clarity and energy with more salt in their diet. As long as you are eating whole foods and avoiding processed/packaged foods, then you can and should experiment with salt by slowly adding more to your food or drink and see how you feel.

Some quality real salt brands are : Ava Jane’s Kitchen Colima sea salt or Redmond’s Real Salt or Jacobsen Salt Co. I recommend rotating through different salt brands. Check out The Nourished Family Guide for more information on hydration and minerals and a recipe for an electrolyte drink recipe that is great for increasing salt intake.