Salt: The Good, The Bad, and The Ugly by Jerry Brainum 10/25

 

 

When most people think of salt, they envision sodium—but salt actually contains only 40% sodium, with the remaining 60% being chloride. A single teaspoon of salt packs 2,400 milligrams of sodium, nearly double the 1,200-1,500 milligrams that health authorities recommend daily. This stark contrast becomes more concerning when studies reveal that many people consume upwards of 10,000 milligrams of sodium daily, primarily from processed foods and restaurant meals.

During my time covering professional bodybuilding contests in the 1990s, I witnessed competitors' extreme vigilance around sodium intake. Many refused restaurant food entirely or requested specially prepared meals without added salt, understanding that sodium promotes water retention—their nemesis when seeking razor-sharp muscle definition. However, some took this knowledge too far, eliminating all sodium from their diets.

This complete elimination creates dangerous consequences. Sodium serves critical functions, including maintaining blood volume, facilitating nerve transmission, and supporting basic cellular processes. When bodybuilders compound this sodium restriction with pharmaceutical diuretics to shed additional water weight, the results can be catastrophic. I've seen competitors collapse from fainting spells caused by dangerously low blood volume, leaving their brains starved of oxygen. Others writhe in agony from severe muscle cramps as their sodium-depleted bodies lose the ability to transmit nerve signals effectively to muscles.

While no one disputes whether sodium is an essential mineral, the controversy surrounding salt and sodium stems from the association between salt intake and cardiovascular disease. Reducing salt intake to help prevent cardiovascular disease (CVD) is controversial because not everyone is salt-sensitive. Those who consume excess salt can develop or worsen hypertension or high blood pressure, a major CVD risk factor. Indeed, hypertension is the number one risk factor for strokes. The higher blood pressure resulting from excess salt consumption in individuals sensitive to sodium can also cause local increases in blood pressure in the kidneys, damaging the kidney's filtering units and leading to eventual kidney failure. Studies show that those who are sodium-sensitive and reduce their sodium intake by 1,000 milligrams daily show a 30% decreased risk for CVD. 

Most people understand the connection between salt and high blood pressure, but sodium's influence extends far beyond cardiovascular health. These lesser-known effects suggest that even those without hypertension or sodium sensitivity should monitor their intake carefully.

What surprises many is the complex relationship between salt and metabolism, as well as its impact on weight management. Research indicates that sodium intake follows a Goldilocks principle—too little or too much can both sabotage your physique goals. In moderate amounts, adequate sodium supports metabolic function, but excessive intake triggers a cascade of hormonal disruptions that promote fat storage.

High sodium consumption . . .