What is salt?

Salt - chemically sodium chloride (NaCl) - is an essential mineral that is indispensable for numerous bodily functions. It consists of approximately 40% sodium and 60% chloride and plays a central role in the regulation of fluid balance, nerve conduction, blood pressure, and acid-base balance.

Salt has been an important food for thousands of years - once a valuable trade commodity, it is now a staple of the modern diet. But as with many nutrients, the same applies here: The amount makes the difference.

Composition and forms of salt

  • Sodium chloride (NaCl): Main component, responsible for its physiological effects.

  • Iodized table salt: Enriched with iodine to prevent iodine deficiency and thyroid disorders.

  • Fluoridated salt: Also contains fluoride to protect the teeth.

  • Sea salt, rock salt, Himalayan salt: Natural varieties - they differ in taste and appearance but have a similar nutrient composition.

How does salt work in the body?

1. Regulation of fluid balance:
Sodium in salt binds water in the body and ensures that fluid is evenly distributed between cells and the bloodstream. Without sodium, the body could neither retain water nor remain properly hydrated.

2. Nerve and muscle function:
Sodium and chloride are essential electrolytes that enable electrical impulses in nerves and muscles. Without sufficient salt, muscle contraction, heartbeat, or nerve signal transmission would not be possible.

3. Blood pressure control:
Sodium affects blood volume and therefore blood pressure. Both too little and too much salt can disrupt this balance.

4. Acid-base balance:
Chloride is a component of stomach acid (hydrochloric acid) and supports digestion as well as maintaining a stable pH in the body.

5. Supporting metabolism:
Salt helps with the absorption of other minerals (e.g., glucose and amino acids) in the intestines and plays a role in nutrient transport across cell membranes.

Benefits of a balanced salt intake

  • Supports fluid balance

  • Enables normal nerve and muscle function

  • Promotes healthy digestion through the production of stomach acid

  • Supports blood pressure stability as part of a balanced diet

  • Improves the flavor and shelf life of foods

Risks of excessive salt consumption

Persistently high salt consumption can strain the kidneys and lead to increased blood pressure (hypertension) – a risk factor for cardiovascular disease.

Long-term consequences of too much salt:

  • High blood pressure and strain on the heart

  • Water retention (edema)

  • Impaired kidney function

  • Increased risk of stroke and heart attack

Many processed foods (e.g. bread, cheese, sausage, ready-made products, snacks) contain hidden salt – approximately 75% of daily intake comes from industrially manufactured products.

Risks of too little salt

Salt deficiency is rare, but can occur with heavy sweating, diarrhea or extreme physical exertion. Symptoms:

  • Muscle weakness or cramps

  • Dizziness, low blood pressure

  • Nausea, headaches

  • Difficulty concentrating

Recommended daily intake

According to the German Nutrition Society (DGE):

  • Maximum 6 g of salt per day (about 1 level teaspoon)
    This corresponds to around 2.4 g of sodium.

Athletes or people experiencing significant fluid loss (e.g. through sweating) may temporarily need more salt to stabilize their electrolyte balance.

Tips for mindful salt consumption

  • Use herbs and spices for flavor instead of excessive salt.

  • Prefer fresh, unprocessed foods.

  • Choose iodized and fluoridated table salt for additional nutrient intake.

  • Read labels: Many ready-made products contain “hidden sodium” (e.g. monosodium glutamate, sodium bicarbonate).

Conclusion

Salt is essential for life, but harmful to health in excess. It regulates fluid balance, nerves, muscles and blood pressure – but only when it is in a balanced ratio with other electrolytes such as potassium. Conscious use of salt, combined with fresh foods and moderate consumption of processed products, makes a decisive contribution to cardiovascular health, performance and well-being.

Sources

  1. German Nutrition Society (DGE). (2020): Sodium, chloride and salt – DGE recommendations.

  2. He FJ, MacGregor GA. (2010): Reducing population salt intake worldwide: from evidence to implementation. Prog Cardiovasc Dis, 52(5), 363–382.

  3. WHO (World Health Organization). (2012): Guideline: Sodium intake for adults and children.

  4. Graudal NA, et al. (2017): Intake of sodium, potassium, and the sodium-to-potassium ratio and cardiovascular risk. Eur Heart J, 38(44), 3353–3360.