Sodium
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Sodium. Primary extracellular cation governing plasma volume and nerve conduction.
How it works. Maintains extracellular osmolarity; required for action potentials.
What the research supports. 1 graded claims. Strongest: Prevents exercise-associated hyponatremia in endurance (strong).
How much to take. Typical dose: 1,500–2,300 mg/d general; 300–700 mg/h endurance exercise.
Side effects and interactions. 1 medication interaction listed. Serious: Hypertension with chronic excess.
Stacking. Pairs well with A high-quality multivitamin, Omega-3 (EPA/DHA).
Common forms. Available as Sodium chloride, Sodium citrate.
Key studies. 8 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Sodium. Anecdotes are not medical advice.
Sodium. Primary extracellular cation governing plasma volume and nerve conduction.
What it is
Primary extracellular cation governing plasma volume and nerve conduction.
Also called
Food sources
Goals
How it works
Maintains extracellular osmolarity; required for action potentials.
Pathways
- Na+/K+ ATPase
Effects
- +Plasma volume supports
- ↑Blood pressure (excess) increases
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Edema
Serious
- Hypertension with chronic excess
Medication interactions
Sodium intake changes alter lithium levels.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- A high-quality multivitaminCovers micronutrient cofactors that support most supplement pathways.
- Omega-3 (EPA/DHA)Foundational anti-inflammatory support that complements most regimens.
Common forms
- Sodium chloride
- Sodium citrate
Key studies
8 studies cited in total.
Opens current human and preclinical literature matching Sodium and "Prevents exercise-associated hyponatremia in endurance". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Sodium and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Sodium and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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