What is Sodium?
Sodium is a macromineral and a vital mineral for bodily functions. It is the element that makes up sodium chloride (NaCl) – table salt being inorganic salt; it’s an inorganic compound. Sodium and chloride are two minerals that combine to form white crystalline cubes, which we know as salt.
What Does Sodium Do?
Sodium is essential for absorbing and transporting nutrients, blood pressure, fluid and electrolyte balance, impulse transmission across the nerve membrane and the contraction and relaxation of all muscles [1].
In the small intestine, sodium helps to ferry chloride, water, and sugar, which feed us, as well as amino acids, the building blocks of protein. Sodium and another mineral, potassium, are the electrolytes in fluid outside and inside your cells. Their balance helps to fuel your body’s energy [1].
Sodium is another vital substance that aids in nerve and muscle transmission. Food and drink bring sodium into your blood, while urine, stool and sweat take it out. You need the right amount of sodium for proper health. If you have too much, you raise your blood pressure [2]. If you don’t have enough sodium, you may exhibit symptoms such as:
- Nausea
- Vomiting
- Fatigue
- Dizziness$P
Can Sodium Make You Fat?
Yes, some studies suggest that sodium can make you fat. For example, one such study reported that the risk of obesity increased by 15% for every 1 g/d sodium intake and 24% for central obesity [4].
The link between sodium intake and obesity was further examined in observational studies showing that with a 1,000 mg/day incremental increase in sodium intake, the BMI increased by (1.03 kg/m2), weight increased by 2.75 kg, waist circumference increased by 2.15 cm and predictive body fatness increased by 1.18% above the expected values after adjustment for energy intake [3].
A systematic review and meta-analysis of observational studies found that increased sodium intake led to increased BMI (weighted mean difference (WMD) = 1.24 kg/m2) and a 4.75 cm greater waist circumference [5].
However, these studies were observational, meaning they could not definitively establish cause and effect. To further understand the causal impact of sodium on obesity, we need more prospective cohort studies and randomised controlled trials [6].
Conclusion
In conclusion, high sodium levels are directly correlated with degrees of body size and fatness. However, further studies in this research area must determine how this relationship occurs. Considering the importance of one's overall health, a well-balanced diet and exercise routine are recommended.