Why We Skip Sodium in Our Electrolyte Mix

Reevaluating Electrolyte Supplementation: Why We Don’t Need More Sodium and the Critical Role of Potassium and Citrate 

Preface 

Why don’t we add sodium to our electrolyte supplement mix? Simply put, because the modern diet already contains excessive amounts of sodium. By definition, supplements are meant to provide nutrients that are lacking in one’s diet, not to add more of what is already overconsumed. For this reason, additional sodium is unnecessary. 

Introduction 

Sodium and potassium are essential electrolytes that regulate critical physiological functions, including fluid balance, nerve transmission, and muscle contractions. However, modern dietary habits have led to a significant imbalance: excessive sodium intake and insufficient potassium consumption. This article explores why sodium supplementation is unnecessary, the health risks associated with excessive sodium, and the vital role of potassium citrate in maintaining cardiovascular, renal, and skeletal health. 

Dietary Imbalance: The Sodium/Potassium Ratio 

National nutrition surveys indicate that the average American consumes approximately 3,400 mg of sodium and 2,500 mg of potassium per day. These figures fall far short of the recommended 2,300 mg or less for sodium and 4,700 mg or more for potassium. Alarmingly, a recent report found that: 

• 87% of the population exceeds the recommended sodium intake, while 

• Over 95% fail to meet the recommended potassium intake. 

• Current sodium-to-potassium ratio: 1.36:1 

• Recommended sodium-to-potassium ratio: 1:2 

This imbalance is concerning, as excessive sodium—primarily from processed foods—contributes to hypertension and cardiovascular disease. At the same time, inadequate potassium intake fails to counteract sodium’s hypertensive effects, exacerbating health risks. 

Historical Perspective: Sodium & Potassium in Ancestral Diets 

According to Harvard Medical School, our Paleolithic hunter-gatherer ancestors consumed approximately 11,000 mg of potassium per day from fruits, vegetables, leaves, flowers, roots, and other plant sources while consuming well under 700 mg of sodium. This created a sodium-to-potassium ratio of 1:16—vastly different from today’s diet. 

The addition of salt to food is a relatively recent development, dating back only about 5,000 years. Over time, as salt became a sought-after commodity, it played a pivotal role in trade and the economic foundation of several empires. Unfortunately, the widespread availability and overuse of sodium have drastically altered human dietary patterns, contributing to today’s health epidemics. 

Physiological Roles and Health Implications 

Sodium and potassium work in tandem to maintain essential cellular functions. However, excess sodium contributes to fluid retention and increased blood pressure, while potassium serves as a natural counterbalance by promoting vasodilation and enhancing sodium excretion. Research suggests that increasing dietary potassium while reducing sodium intake can significantly lower the risk of cardiovascular disease and stroke. 

Potassium Citrate: The Key to Fluid Balance and Bone Health 

Potassium citrate, a potassium salt of citric acid, offers benefits beyond basic electrolyte balance: 

• Urine pH Regulation & Kidney Stone Prevention – Potassium citrate alkalinizes urine, increasing citrate levels, which bind to calcium and reduce kidney stone formation. 

• Bone Health – By neutralizing dietary acids, potassium citrate reduces bone resorption and enhances calcium retention, helping to prevent osteoporosis. 

The Case Against Sodium Electrolyte Supplements 

Despite the widespread marketing of sodium-based electrolyte products, supplementing with additional sodium is unnecessary and potentially harmful for most individuals: 

• Excessive Dietary Sodium – The average Western diet already exceeds recommended sodium levels, negating the need for additional supplementation. 

• Health Risks – High sodium intake is strongly linked to hypertension, cardiovascular disease, and kidney dysfunction. 

• Universal Health Recommendations – Leading health organizations, including the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), the American Heart Association (AHA), the Mayo Clinic, and the FDA, all recommend reducing sodium intake to prevent chronic diseases and improve overall health. 

Conclusion 

The modern diet’s excessive sodium intake and insufficient potassium consumption contribute to widespread health concerns. Rather than supplementing sodium electrolytes, the focus should be on reducing sodium intake and increasing potassium consumption, particularly in the form of potassium citrate, which supports cardiovascular health, kidney function, and bone integrity. Aligning electrolyte intake with ancestral dietary patterns is essential for achieving optimal physiological balance and long-term well-being.