Vitamin & Mineral Guide: Sodium

Regulates body fluids and blood pressure; helps nerve impulse function and muscle contraction.

How Much: 1.5 g for adults age 19 to 50; 1.3 g for adults age 51 to 70.  Average daily intake in the U.S. is 5 g.

Too Much: No UL determined.

Too Little: Less than 0.5 g daily leads to headache, nausea, dizziness, fatigue, muscle cramps and fainting.

Foods: Salt, soy sauce, MSG.

Interactions: Corticosteroids, diuretics, NSAIDS, opiates and tricyclic antidepressants.

Research Notes: One study found women who consumed a high-salt diet (9 g daily) lost 33 percent more calcium and 23 percent more of a bone protein than those on a low-salt diet (2 g/day).