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 regulating fluid balance, nerve conduction, blood pressure, and acid-base balance .

Salt has been an important foodstuff for millennia – formerly a valuable commodity, today an integral part of the modern diet. But as with many nutrients, the quantity makes the difference.

Composition and forms of salt

  • Sodium chloride (NaCl): Main component, responsible for the physiological effect.

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

  • Fluoridated salt: Contains added fluoride to protect teeth.

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

How does salt affect the body?

1. Regulation of the water balance:
Sodium in salt binds water in the body and ensures that fluid remains 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 impulse transmission would not be possible.

3. Blood pressure check:
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 the maintenance of a stable pH value in the body.

5. Supporting metabolism:
Salt helps in the absorption of other minerals (e.g. glucose, amino acids) in the intestine 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 taste and shelf life of food

Risks of excessive salt consumption

A consistently high salt intake can strain the kidneys and lead to an increase in blood pressure (hypertension) – a risk factor for cardiovascular diseases.

Long-term consequences of too much salt:

  • High blood pressure and heart strain

  • Fluid retention (edema)

  • Impaired kidney function

  • Increased risk of stroke and heart attack

Many processed foods (e.g. bread, cheese, sausage, convenience foods, snacks) contain hidden salt – about 75% of daily intake comes from industrially produced 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, headache

  • 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 approximately 2.4 g of sodium .

Athletes or people with severe fluid loss (e.g., through sweating) may need more salt in the short term to stabilize their electrolyte balance.

Tips for conscious salt consumption

  • Use herbs and spices as flavor carriers instead of excessive salt.

  • Prefer fresh, unprocessed foods .

  • Use iodized and fluoridated table salt for additional nutrients.

  • Read labels: Many processed foods contain “hidden sodium” (e.g. monosodium glutamate, sodium bicarbonate).

Conclusion

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

Sources

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

  2. Hey 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.