Sodium
Description
Sodium is a fundamental electrolyte, meaning it carries an electrical charge when dissolved in body fluids like blood. It plays a pivotal role in maintaining the body's fluid balance, which is essential for blood volume, blood pressure, and cellular function. Along with chloride and potassium, it's one of the key electrolytes involved in osmoregulation, the process that regulates water movement in and out of cells. Beyond fluid balance, sodium is critical for the proper functioning of nerves and muscles. It's involved in the generation of electrical signals (action potentials) that allow nerve cells to communicate and muscles to contract. This includes skeletal muscles, as well as the heart muscle, making its role vital for overall physiological processes. The body tightly regulates sodium levels. It's primarily absorbed in the small intestine, and excess sodium is typically excreted by the kidneys. While essential, both insufficient (hyponatremia) and excessive (hypernatremia) intake can lead to serious health issues, underscoring the importance of maintaining an appropriate balance.
Sources
Table salt (sodium chloride)Processed foods (canned goods, cured meats, snacks, fast food)CheeseSoy saucePickled foodsBread and baked goodsSome vegetables (e.g., celery, beets, spinach)
Cheapest Sodium Supplements
Best Sodium Supplements
Value Sodium supplements
Timing & Intake
AnytimeWith foodTake with Water, especially during rehydration or electrolyte supplementation.
Often consumed as part of meals and can be especially important around exercise for electrolyte balance.
Daily Intake
RDA (Men)1500 mg
RDA (Women)1500 mg
RDI1500 mg
Optimal Dosage
Minimum1500 mg
Maximum2000 mg
Safety & Toxicity
Upper Limit (UL)2300 mg
Toxicity Threshold3000 mg
Toxicity EffectHypertension
Interactions
Positive Interactions
Chloride
Sodium and Chloride (as sodium chloride) work synergistically as the primary components of extracellular fluid, vital for maintaining fluid balance and blood pressure.
Potassium
Sodium and Potassium function together as key electrolytes to maintain cellular fluid balance, nerve impulse transmission, and muscle contraction, often balancing each other's effects.
Magnesium
Magnesium, along with sodium and potassium, is a crucial electrolyte that contributes to nerve and muscle function, and its proper balance is often intertwined with sodium and potassium levels.
Product stats
Price per product
Average$39.69
Median$37.83
Price per serving
Average$2.09
Median$1.70
Price per 100 mg
Average$0.49
Median$0.43
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Sodium Bicarbonate (49) 75
Sodium bicarbonate is an alkaline compound often used as a leavening agent in baking and as a common antacid to relieve heartburn and indigestion. In sports nutrition, it is recognized for its ability to buffer lactic acid accumulation during high-intensity exercise, potentially delaying fatigue and improving performance in activities like sprinting or weightlifting.
Pros
- Effective antacid for heartburn relief
- Can improve high-intensity exercise performance by buffering lactic acid
- Inexpensive and widely available
Cons
- Can cause gastrointestinal distress (bloating, diarrhea, stomach cramps) at performance-enhancing doses
- Contributes significantly to daily sodium intake
- Not suitable for all types of exercise (more beneficial for anaerobic)
Per product
Avg$23.46
Med$18.74
Per serving
Avg$0.74
Med$0.62
Per 100 mg
Avg$0.39
Med$0.30
Price distribution
Sodium Chloride (38) 80
Sodium chloride is the primary form of sodium consumed in the diet and is vital for maintaining cellular osmotic pressure, blood volume, and electrolyte balance. It plays a critical role in nerve impulse generation and transmission, muscle contraction, and nutrient absorption. While essential for life, excessive intake is a known risk factor for high blood pressure and other cardiovascular issues.
Pros
- Essential electrolyte for hydration and maintaining bodily functions
- Crucial for nerve signal transmission and muscle contraction
- Readily available and enhances food flavor
Cons
- Excessive intake is a major risk factor for high blood pressure (hypertension)
- Can lead to fluid retention (edema) and other cardiovascular issues with overuse
- Often overconsumed in processed foods
Per product
Avg$30.50
Med$28.19
Per serving
Avg$1.11
Med$1.01
Per 100 mg
Avg$0.88
Med$0.93
Price distribution
Sodium Ascorbate (25) 85
Sodium ascorbate is a non-acidic, buffered form of Vitamin C (ascorbic acid) that is gentle on the stomach for individuals sensitive to the acidity of pure ascorbic acid. It provides all the essential antioxidant benefits of Vitamin C, supporting immune function, collagen synthesis, and acting as a cofactor in numerous enzymatic reactions vital for overall health. The sodium component also contributes a small amount to electrolyte balance.
Pros
- Excellent source of Vitamin C, an essential antioxidant
- Non-acidic and gentle on the stomach, reducing gastrointestinal upset
- Supports immune system health and collagen production
Cons
- Contains sodium, which may be a concern for those on very low-sodium diets
- May be slightly more expensive than pure ascorbic acid
Per product
Avg$24.49
Med$19.87
Per serving
Avg$0.07
Med$0.06
Per 100 mg
Avg$0.05
Med$0.04
Price distribution
Sodium Citrate (20) 70
Sodium citrate serves multiple roles, including as a food additive for flavor enhancement and preservation, an anticoagulant in blood storage, and a pH regulator. Similar to sodium bicarbonate, it can act as an extracellular buffer in the body, potentially mitigating metabolic acidosis. This property may improve performance in certain types of exercise by buffering lactate and reducing acidity, often with fewer gastrointestinal side effects than sodium bicarbonate. It's also a common electrolyte in sports drinks.
Pros
- Can improve exercise performance by buffering metabolic acids
- Generally better tolerated with fewer GI side effects than sodium bicarbonate at effective doses
- Commonly used in sports drinks for electrolyte replacement
Cons
- High doses can still cause gastrointestinal discomfort or mild laxative effects
- Contributes to total sodium intake, which can be a concern for some individuals
- Performance benefits may vary between individuals and exercise types
Per product
Avg$28.61
Med$27.50
Per serving
Avg$1.18
Med$0.99
Per 10 mg
Avg$0.12
Med$0.12
Price distribution
Sodium Phosphate (19) 60
"Sodium phosphate" can refer to monobasic, dibasic, or tribasic sodium phosphate, or a mixture of these. They are widely used as emulsifiers, thickening agents, and pH adjusters in food products. In medicine, they are used as saline laxatives, bowel preparations before medical procedures, and to replenish phosphate and sodium levels in deficiency states. Athletes sometimes use phosphate loading (often a mix of mono- and dibasic forms) to theoretically enhance aerobic capacity and buffering, although clear benefits and safety profiles are not consistently established.
Pros
- Source of essential phosphate and sodium
- Used for electrolyte replenishment in medical settings
- Potential, though debated, role in athletic performance (phosphate loading)
Cons
- High doses can cause severe electrolyte disturbances, kidney issues, and gastrointestinal distress
- Risks associated with misuse or overdose are significant
- Performance benefits are inconsistent and may not outweigh risks
Per product
Avg$48.04
Med$49.99
Per serving
Avg$1.86
Med$1.66
Per 10 mg
Avg$0.28
Med$0.33
Price distribution
Sodium Carbonate (12) 40
Sodium carbonate is a strong alkali used extensively in glass manufacturing, water softening, and as a powerful cleaning agent. While it is approved as a food additive (E500(i)) for purposes such as leavening or pH regulation in certain processed foods (e.g., instant noodles), it is not typically consumed directly as a supplement or in pure form due to its strong alkalinity and potential for irritation. It contributes sodium ions upon dissolution.
Pros
- N/A for direct human consumption as a health supplement.
- Effective industrial cleaning agent.
Cons
- Strong alkaline, not suitable for direct consumption in significant amounts.
- Can cause irritation or digestive upset if ingested in concentrated form.
- Primarily an industrial chemical, not a dietary supplement.
Per product
Avg$6.58
Med$6.09
Per serving
Avg$0.60
Med$0.60
Per 100 mg
Avg$0.10
Med$0.10
Price distribution
Monobasic Sodium Phosphate (11) 65
Monobasic sodium phosphate (also known as sodium dihydrogen phosphate) is an inorganic salt that can be found in various forms including supplements and food additives. It acts as an osmotic laxative at higher doses and as an electrolyte contributor at lower doses. It's often combined with other sodium phosphates (like dibasic sodium phosphate) in phosphate loading protocols, which some athletes use to potentially enhance oxygen delivery, buffering capacity, and improve endurance performance, though evidence for significant benefit is mixed.
Pros
- Source of essential phosphate and sodium
- Used as an effective osmotic laxative
- Can contribute to cellular energy metabolism (phosphate)
Cons
- High doses can cause electrolyte imbalance, kidney damage, and severe GI distress
- Primarily known for its laxative properties, which can be undesirable for performance
- Potential for adverse effects if not used carefully
Per product
Avg$18.78
Med$14.29
Per serving
Avg$0.63
Med$0.56
Per 100 mg
Avg$0.39
Med$0.33
Price distribution
Sea Salt (8) 85
Himalayan pink sea salt is primarily composed of sodium chloride, similar to common table salt, but it also contains trace amounts of other minerals like potassium, calcium, and magnesium, which contribute to its distinctive pink color and perceived health benefits. It is widely used as a culinary salt and, due to its mineral composition, is sometimes consumed in sole solutions for hydration and electrolyte balance. While popular, the trace mineral content is generally very small, so its primary contribution is still sodium chloride.
Pros
- Natural source of sodium and various trace minerals
- Often perceived as less processed than conventional table salt
- Enhances food flavor and can be used for electrolyte replenishment
Cons
- Still predominantly sodium chloride; excessive intake carries the same risks as regular table salt regarding blood pressure
- The actual nutritional contribution of trace minerals is often minimal due to small quantities
- Can be more expensive than regular table salt
Per product
Avg$49.85
Med$49.97
Per serving
Avg$0.91
Med$0.91
Per 100 mg
Avg$0.15
Med$0.15
Price distribution
Disodium Phosphate (5) 60
"Sodium phosphate" can refer to monobasic, dibasic, or tribasic sodium phosphate, or a mixture of these. They are widely used as emulsifiers, thickening agents, and pH adjusters in food products. In medicine, they are used as saline laxatives, bowel preparations before medical procedures, and to replenish phosphate and sodium levels in deficiency states. Athletes sometimes use phosphate loading (often a mix of mono- and dibasic forms) to theoretically enhance aerobic capacity and buffering, although clear benefits and safety profiles are not consistently established.
Pros
- Source of essential phosphate and sodium
- Used for electrolyte replenishment in medical settings
- Potential, though debated, role in athletic performance (phosphate loading)
Cons
- High doses can cause severe electrolyte disturbances, kidney issues, and gastrointestinal distress
- Risks associated with misuse or overdose are significant
- Performance benefits are inconsistent and may not outweigh risks
Per product
Avg$28.27
Med$27.99
Per serving
Avg$0.94
Med$0.93
Per 10 mg
Avg$0.02
Med$0.02
Price distribution
Himalayan Pink Sea Salt (5) 85
Himalayan pink sea salt is primarily composed of sodium chloride, similar to common table salt, but it also contains trace amounts of other minerals like potassium, calcium, and magnesium, which contribute to its distinctive pink color and perceived health benefits. It is widely used as a culinary salt and, due to its mineral composition, is sometimes consumed in sole solutions for hydration and electrolyte balance. While popular, the trace mineral content is generally very small, so its primary contribution is still sodium chloride.
Pros
- Natural source of sodium and various trace minerals
- Often perceived as less processed than conventional table salt
- Enhances food flavor and can be used for electrolyte replenishment
Cons
- Still predominantly sodium chloride; excessive intake carries the same risks as regular table salt regarding blood pressure
- The actual nutritional contribution of trace minerals is often minimal due to small quantities
- Can be more expensive than regular table salt
Per product
Avg$6.04
Med$6.04
Per serving
Avg$0.60
Med$0.60
Per 10 mg
Avg$0.03
Med$0.03
Price distribution