The global struggle with salt consumption
Salt remains one of the most widely debated elements in nutrition and health science. While excessive sodium intake has long been associated with hypertension, strokes, and cardiovascular disease, new research is challenging the conventional wisdom that “the less salt, the better.” Studies reveal that extremely low salt intake may also present significant health risks, suggesting that the relationship between salt and human health is more complex than previously believed. In many countries, adults consume far more than the recommended daily allowance of 6g set by the NHS in the UK. In the United States, the CDC estimates average consumption is around 8.5g per day, largely due to processed foods such as bread, sauces, and ready meals. Globally, the World Health Organization (WHO) has raised alarms that average daily intake has reached nearly 10.8g, almost double safe levels. Yet as populations are urged to lower salt intake, some scientists warn that an overly restrictive diet can also compromise health. This paradox has led to a growing debate: can eating too little salt be just as harmful as consuming too much?
Health risks of too much and too little salt
The established health risks of high sodium intake remain undeniable. Excess salt forces the body to retain water, raising blood pressure and putting stress on arteries. Long-term hypertension accounts for more than 60% of strokes and almost half of coronary heart disease deaths, according to the WHO. Meta-analyses have confirmed that consuming as little as 5g more salt per day increases the risk of cardiovascular disease by 17% and the risk of stroke by 23%. However, the opposite extreme raises new questions. Research suggests that a diet too low in sodium may disrupt essential bodily functions such as nerve signaling, muscle contraction, and fluid balance. In fact, some population studies show a J-shaped relationship, where both very high and very low intake correlate with increased risk of hypertension and heart disease. The American Heart Association (AHA) continues to recommend reducing excess salt, but also acknowledges that responses to sodium vary widely among individuals. This variability suggests that “one-size-fits-all” advice may not be the best approach for long-term health.
Individual sensitivity and the future of dietary guidelines
One of the most important factors shaping this debate is individual salt sensitivity. Genetics, age, weight, and medical history all play critical roles in how the body reacts to sodium. For example, people with a family history of hypertension may be more salt-sensitive, while others can tolerate higher amounts without significant health consequences. Long-term studies in Japan and Finland, where public health campaigns successfully reduced national salt consumption, show major reductions in stroke mortality and heart disease. Yet these results cannot always be generalized to other populations with different diets, lifestyles, and genetic backgrounds. Observational evidence highlights that dietary salt recommendations need to be more personalized. Some scientists argue that nutrition advice should move toward precision health, where individuals are given guidance tailored to their unique biology rather than broad, population-wide limits. With ongoing research supported by organizations such as the National Institutes of Health (NIH), the future of sodium guidelines may evolve to reflect a more balanced and personalized perspective, ensuring that reducing salt intake does not come at the cost of other health risks.
