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Mineral

Salt

Salt is sodium chloride, a mineral compound and the main source of sodium in the diet. Rock and sea salts are mostly sodium chloride too.

Also listed as Himalayan Rock Salt

Essential Health

What matters for blood pressure?

WHO recommends reducing sodium to lower blood pressure and cardiovascular risk in adults. Its daily limit is less than 2,000 mg sodium, equivalent to less than 5 g salt. 1

Blood pressureSupported

The supported strategy is reducing sodium intake, not adding salt. 1

Can extra sodium help during exercise?

In a 2015 randomized trial, sodium before cycling at 30°C increased voluntary drinking and water retention and improved subsequent time-trial performance. This specific heat-exercise protocol does not establish a benefit from routinely adding salt to drinking water. 2

Hydration BalanceToo little evidence

A positive exercise result does not settle everyday hydration needs. 2

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Adverse findings

Ratings where the reported effect was unfavourable.

Blood pressureCardiovascularStrongFNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

All studies

3 publications are linked to Salt, newest first.

The role of dietary salt in metabolism and energy balance: Insights beyond cardiovascular disease2023Increased salt consumption induces body water conservation and decreases fluid intake2017Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat.2015

Sources