The recommended daily sodium intake for healthy adults is less than 2,300 mg per day, according to the Dietary Guidelines for Americans. However, the Institute of Medicine recommends that healthy adults consume 1,500 mg (1.5 grams) of sodium per day. It is important to note that highly active people like competitive athletes or workers who are exposed to heat may need more sodium to offset losses through sweating. Consuming too much sodium can lead to health problems such as high blood pressure, which is a known risk factor for heart disease and stroke. On the other hand, reducing sodium too much, below 3 grams per day, may negatively impact health. Studies show that people who consume less than 3 grams of sodium per day are at a greater risk of heart disease and early death than people with an intake of 4–5 grams.
To lose weight, it is recommended to consume less sodium. "Low sodium" means 140 milligrams of sodium or less per serving, "reduced (or less) sodium" means at least 25% less sodium per serving than the regular food, and "light in sodium" means sodium has been reduced by at least 50% per serving. To reduce sodium intake, it is recommended to check the sodium on food labels, choose healthier foods, and limit high-sodium foods such as sauces, dressings, and cheese.
It is important to note that dietary supplements for weight loss can contain dozens of ingredients, and some contain more than 90. Common ingredients in these supplements include botanicals (herbs and other plant components), dietary fiber, caffeine, and minerals. However, studies might use different and sometimes inappropriate assessment techniques to measure the effectiveness of a given treatment, and dosages and amounts of active components vary widely among weight-loss supplements. Therefore, it is recommended to choose healthier foods and make small changes to reduce sodium intake instead of relying on dietary supplements for weight loss.
