Sodium RDA: How Much Sodium Per Day?
The sodium RDA for a healthy adult is 2,300mg per day — the amount in roughly one level teaspoon of table salt. The American Heart Association sets a stricter ideal target of 1,500mg per day, and that lower figure is the recommended limit if you have high blood pressure or kidney disease. Sodium is technically given an Adequate Intake (AI) and a Tolerable Upper Limit rather than a formal RDA, but "sodium RDA" is how almost everyone searches for it, and the practical numbers are the ones below. All figures reflect the National Academies' 2019 update, which replaced the older 2004 values many charts still show.
Quick Reference
- General Adult RDA: 2,300mg sodium/day (5.8g salt)
- Ideal Target (AHA): 1,500mg sodium/day (3.8g salt)
- Minimum Required: 500mg sodium/day (1.25g salt)
- Average US Intake: 3,400mg sodium/day (8.5g salt)
- Reduce-risk limit (CDRR): 2,300mg for everyone 14+; 1,500mg is the AHA target with high blood pressure
- 1 tsp table salt: 2,325mg sodium
RDA by Age Group
| Age Group | Adequate Intake (AI) | Limit (CDRR) | Salt Equivalent |
|---|---|---|---|
| 0-6 months | 110mg | Not set | 0.3g salt |
| 7-12 months | 370mg | Not set | 0.9g salt |
| 1-3 years | 800mg | 1,200mg | 2.0g salt |
| 4-8 years | 1,000mg | 1,500mg | 2.5g salt |
| 9-13 years | 1,200mg | 1,800mg | 3.0g salt |
| 14-18 years | 1,500mg | 2,300mg | 3.8g salt |
| 19-50 years | 1,500mg | 2,300mg | 3.8g salt |
| 51-70 years | 1,500mg | 2,300mg | 3.8g salt |
| 71+ years | 1,500mg | 2,300mg | 3.8g salt |
Since 2019 the Adequate Intake is the same 1,500mg for every adult from age 14 — it no longer drops to 1,300mg at 51 or 1,200mg at 71, because the evidence did not support lower needs with age. The second column is the Chronic Disease Risk Reduction intake (CDRR): above it, cutting back lowers blood pressure and cardiovascular risk. It replaced the old "Upper Limit". For a detailed breakdown by decade see our sodium intake by age guide.
How Much Sodium Per Day for Women, Men and Seniors
The guidelines are not sex-specific: women and men share the same 1,500mg target and 2,300mg limit. What differs is how far each group typically overshoots and which risks matter most.
| Group | Target | Limit | Typical US intake | Full guide |
|---|---|---|---|---|
| Women | 1,500mg | 2,300mg | ~2,900mg | Sodium for women |
| Men | 1,500mg | 2,300mg | ~4,000mg | Sodium for men |
| Seniors 60+ | 1,500mg | 2,300mg (1,500mg with high BP) | ~3,000mg | Sodium for seniors |
| Teens 14-18 | 1,500mg | 2,300mg | ~3,300mg | Sodium by age |
Quick Conversion Reference
Special Populations & Conditions
Lower Sodium Target: 1,500mg/day
The following groups should limit sodium to 1,500mg daily:
- High blood pressure: Affects 1 in 3 adults
- Prehypertension: Blood pressure 120-139/80-89
- African Americans: Higher salt sensitivity
- Diabetes: Kidney protection
- Chronic kidney disease: Reduced excretion
- Heart failure: Fluid management
Medical Conditions & Sodium
| Condition | Recommendation | Reason |
|---|---|---|
| Hypertension | 1,500mg/day | Reduces blood pressure 5-10 mmHg |
| Heart Failure | 1,500-2,000mg/day | Prevents fluid retention |
| Kidney Disease | 1,500-2,000mg/day | Reduces kidney workload |
| Liver Cirrhosis | 2,000mg/day | Prevents ascites |
| POTS Syndrome | 3,000-10,000mg/day | Increases blood volume |
| Cystic Fibrosis | Increased needs | High sweat losses |
| Addison's Disease | Increased needs | Aldosterone deficiency |
Athletes & Active Individuals
Sodium Needs for Athletes
Athletes may need MORE sodium than RDA due to sweat losses:
- Light exercise (< 1 hour): RDA sufficient
- Moderate (1-2 hours): +500-1,000mg sodium
- Intense (2-3 hours): +1,000-1,500mg sodium
- Endurance (> 3 hours): +1,500-2,000mg sodium
- Hot weather: Additional 20-50% increase
Sweat sodium loss: 200-1,800mg per liter (average 900mg/L)
Pregnancy & Breastfeeding
| Status | Sodium Needs | Notes |
|---|---|---|
| Pregnancy | 1,500mg/day | Same AI as non-pregnant adults; avoid restriction |
| Morning Sickness | May need more | Replace losses from vomiting |
| Preeclampsia | Normal intake | Restriction not recommended |
| Breastfeeding | 1,500mg/day | Same AI as other adults (2019 DRIs) |
Global Guidelines Comparison
| Organization | Daily Limit | Ideal Target |
|---|---|---|
| WHO | 2,000mg sodium (5g salt) | < 2,000mg |
| US Dietary Guidelines | 2,300mg sodium | 1,500mg for most |
| American Heart Association | 2,300mg sodium | 1,500mg ideal |
| UK NHS | 2,400mg sodium (6g salt) | < 6g salt |
| Health Canada | 2,300mg sodium | 1,500mg AI |
| Australia/NZ | 2,300mg sodium | 1,600mg target |
Hidden Sodium Sources
Foods That Bust Your Daily Budget
- Restaurant meal: 2,000-4,000mg (entire day's worth)
- Pizza slice: 600-900mg
- Canned soup: 800-1,200mg per cup
- Deli sandwich: 1,500-2,000mg
- Soy sauce (1 tbsp): 900mg
- Pickles (1 large): 1,200mg
- Instant ramen: 1,500-2,000mg
- Fast food burger: 1,000-1,500mg
⚠️ Too Little Sodium: Hyponatremia Risk
While excess is common, too little sodium is dangerous:
- Minimum need: 500mg/day for basic functions
- Symptoms: Headache, nausea, confusion, seizures
- Risk groups: Endurance athletes, elderly, diuretic users
- Water intoxication: Drinking excess water without sodium
Practical Tips to Meet RDA
To Reduce Sodium:
- Cook at home (75% of sodium from processed/restaurant food)
- Read labels (aim for <140mg per serving)
- Rinse canned vegetables (-40% sodium)
- Use herbs/spices instead of salt
- Choose "low sodium" (<140mg) or "no salt added"
- Limit condiments and sauces
To Increase Sodium (if needed):
- Add ¼ tsp salt to water (580mg sodium)
- Drink electrolyte beverages
- Eat pretzels or salted nuts
- Include pickled foods
- Use salt tablets (with medical guidance)
Frequently Asked Questions
How much sodium should I have per day?
Healthy adults should aim for about 1,500mg of sodium a day and keep intake under 2,300mg, which is roughly one level teaspoon of table salt. The WHO sets a slightly lower ceiling of 2,000mg (5g of salt).
What is the RDA for sodium?
Sodium has no formal RDA. The National Academies set an Adequate Intake of 1,500mg a day for everyone 14 and older and a Chronic Disease Risk Reduction intake of 2,300mg. In everyday use, "sodium RDA" means these two numbers.
Is the sodium recommendation different for women and men?
No. Women and men have the same 1,500mg target and 2,300mg limit. Men usually exceed it by more, averaging around 4,000mg a day versus about 2,900mg for women, mainly because they eat more food.
Do older adults need less sodium?
Not according to the current guidelines. Since 2019 the target for adults over 50 and over 70 is the same 1,500mg as for younger adults. Older people with high blood pressure are usually advised to stay near 1,500mg, while those on diuretics should avoid restricting sodium too far.
How many teaspoons of salt is 2,300mg of sodium?
About one level teaspoon of table salt (5.8g). 1,500mg of sodium is about two-thirds of a teaspoon (3.8g of salt). Coarse and flaky salts weigh less per teaspoon, so a teaspoon of them holds less sodium.
What is the minimum amount of sodium per day?
The body needs roughly 500mg of sodium a day for basic functions. Healthy people almost never fall that low on a normal diet; the risk comes from heavy sweating, illness, some medications, or drinking large volumes of water.
The Bottom Line
Most adults should aim for 1,500-2,300mg sodium daily (3.8-5.8g salt). The average American consumes 50% more than recommended. While guidelines exist, individual needs vary based on health conditions, activity level, and genetics.
Key takeaway: If you have high blood pressure, heart disease, or kidney problems, aim for 1,500mg. Athletes and those with certain medical conditions may need more. When in doubt, consult your healthcare provider for personalized recommendations.