Sodium
Last updated: August 9, 2026
See your numbers
Want every nutrient for your life stage on one page, with protein, fiber and water alongside them? Use the DRI calculator.
Benefits
An electrolyte that maintains fluid balance and supports nerve and muscle function. Most people get plenty, so the goal is a ceiling to stay under, not a target to reach.
How much you need
Sodium works differently from most nutrients here: the table below is a ceiling to stay under, not a target to reach. There's no added benefit to getting more of it once you're at this level — these are recommended daily maximums, drawn from the same NASEM tables as every other nutrient on this site.
| Life stage | Recommended daily limit |
|---|---|
| Children 1–3 | 1,200 mg |
| Children 4–8 | 1,500 mg |
| Boys 9–13 | 1,800 mg |
| Girls 9–13 | 1,800 mg |
| Males 14–18 | 2,300 mg |
| Females 14–18 | 2,300 mg |
| Men 19–50 | 2,300 mg |
| Women 19–50 | 2,300 mg |
| Men 51–70 | 2,300 mg |
| Women 51–70 | 2,300 mg |
| Men 71+ | 2,300 mg |
| Women 71+ | 2,300 mg |
| Pregnancy 14–18 | 2,300 mg |
| Pregnancy 19–50 | 2,300 mg |
| Lactation 14–18 | 2,300 mg |
| Lactation 19–50 | 2,300 mg |
Upper limit
For Sodium, this is the same number as the recommended daily limit above — there's no separate, higher "safe max" above the target, because the target itself is already a ceiling.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 1,200 mg |
| Children 4–8 | 1,500 mg |
| Boys 9–13 | 1,800 mg |
| Girls 9–13 | 1,800 mg |
| Males 14–18 | 2,300 mg |
| Females 14–18 | 2,300 mg |
| Men 19–50 | 2,300 mg |
| Women 19–50 | 2,300 mg |
| Men 51–70 | 2,300 mg |
| Women 51–70 | 2,300 mg |
| Men 71+ | 2,300 mg |
| Women 71+ | 2,300 mg |
| Pregnancy 14–18 | 2,300 mg |
| Pregnancy 19–50 | 2,300 mg |
| Lactation 14–18 | 2,300 mg |
| Lactation 19–50 | 2,300 mg |
Regularly exceeding this amount of sodium is linked to raised blood pressure, which strains the heart and blood vessels.
Best food sources
- Table salt
- Naturally present in most whole foods
- Broths and soups
- Cheese
- Bread
Body systems & goals
Body systems that have to handle it
These organs process this nutrient rather than being nourished by it, so less is easier on them, not worse.
- Kidneys — Your kidneys filter your blood around the clock, and this view shows both halves of that job. Potassium, magnesium and vitamin B6 all take part in the mineral balance your kidneys keep, so they're worth getting enough of. Sodium and phosphorus are two of the biggest things your kidneys have to clear, so those two bars read as limits — lower is easier work for them, not a gap to fill. (emerging evidence)
Frequently asked questions
How much Sodium should adult women stay under per day?
Adult women (19–50) should stay under 2,300 mg of Sodium per day, per NIH/NASEM Dietary Reference Intakes.
How much Sodium should adult men stay under per day?
Adult men (19–50) should stay under 2,300 mg of Sodium per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Sodium you need?
No — the recommended amount stays at 2,300 mg per day during pregnancy (ages 19–50).
Is there an upper limit for Sodium?
Yes — for adults 19–50, the tolerable upper limit is 2,300 mg. Regularly exceeding this amount of sodium is linked to raised blood pressure, which strains the heart and blood vessels.
What foods are highest in Sodium?
Good sources include Table salt, Naturally present in most whole foods, Broths and soups, Cheese, and Bread.
How Tavita handles this
Tavita logs Sodium from both the food you eat and the supplements you take, adding both into one running daily total. Because Sodium is a ceiling to stay under rather than a target to reach, the app shows it that way too — as an amount to watch, not a percentage of a goal to fill.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.