Why do I crave salt?

<p><em>If you’re wondering “Why do I crave salt?” We’ve got answers. You may crave salt if you’re sodium deficient from eating a mostly whole-foods diet or a low-carb diet, from sweating due to exercise or high temperatures, and from a lack of adequate sleep. If you eat a diet high in ultra-processed foods, which are often high in sodium, reward pathways in your brain may drive you to consume even more salty foods. We also sometimes crave salt out of boredom or stress.</em></p> <p>I’ll often find myself staring into my pantry looking for the tin of my favorite salted almonds. I’ll ask myself, “What’s my deal? Why do I crave salt?” The answer, for me, usually doesn’t require rocket science.</p> <p>I can typically point to the fact that I went on a long run, or any sort of run, on a blisteringly hot and humid day where I live in the South. You know, the kind of situation that leaves you with a gritty white substance on your skin from sweating, where you can literally see the salt you’ve lost.</p> <p>Salt is made up of <a href="https://www.cdc.gov/salt/about/index.html" rel="noopener noreferrer" target="_blank">40% sodium and 60% chloride</a>, both <a href="https://pubmed.ncbi.nlm.nih.gov/31082167/" rel="noopener noreferrer" target="_blank">electrolytes</a>. Salt often gets a bad rap in nutrition content, but it’s a necessary component of diet, and sodium guidelines paint an <a href="https://science.drinklmnt.com/electrolytes/is-sodium-good-or-bad/" rel="noopener noreferrer" target="_blank">incomplete picture</a>. How much salt you need is highly individual based on various factors like your diet, activity level, medical history, and more.</p> <p>“Sodium is an essential mineral and electrolyte vital for maintaining fluid balance, transmitting nerve impulses, and enabling muscle contractions in the body,” says <a href="https://drinklmnt.com/pages/our-story" rel="noopener noreferrer" target="_blank">Robb Wolf</a>, author of “Wired to Eat” and cofounder of LMNT.</p> <p>If you’re low on salt, you might, like me, find yourself with a hankering for it. However, sometimes salt cravings signal something else is going on.</p> <p>In this article, we’ll dive into why you might crave salt, ways to reduce salt cravings if necessary, the nuance related to sodium guidelines, and more.</p> <h2>What are Salt Cravings?</h2> <p>We all have occasional food cravings. A craving for salt is the strong desire for a salty food or beverage.</p> <p>“Occasional salt cravings are normal as your body signals a need to replenish sodium for fluid balance and nerve function,” Wolf says. “Intense cravings, however, might indicate underlying issues like dehydration, electrolyte imbalances, or conditions such as adrenal insufficiency.”</p> <p>Understanding the root of salt cravings requires a look back at our <a href="https://science.drinklmnt.com/did-you-know/ancestral-health-and-hydration/" rel="noopener noreferrer" target="_blank">distant ancestors</a> who hunted and foraged for food, rather than sauntering into a grocery store and filling a cart.</p> <p>“Salt is an interesting nutrient because it’s the only micronutrient (technically, pair of micronutrients) we can taste at the levels typically found in food,” says <a href="https://www.stephanguyenet.com/about-stephan-guyenet/" rel="noopener noreferrer" target="_blank">Stephan Guyenet, PhD</a>, author of “<a href="https://www.stephanguyenet.com/thehungrybrain/" rel="noopener noreferrer" target="_blank">The Hungry Brain</a>,” founder of <a href="https://www.redpenreviews.org/" rel="noopener noreferrer" target="_blank">Red Pen Reviews</a>, and a review editor at <a href="https://www.frontiersin.org/journals/nutrition" rel="noopener noreferrer" target="_blank">Frontiers in Nutrition</a>.</p> <p>“No one keeps shakers full of thiamine or magnesium on their table like we do with salt,” he says. “The fact that we evolved taste receptors for salt, and eating drives attached to those receptors, suggests salt may have been a particularly important and limiting nutrient in ancestral environments.”</p> <p>To illustrate our partiality for salty foods, Dr. Guyenet provides an analogy. “When it comes to eating salt and other innately seductive nutrients,” he says, “we have powerful gas pedals but weak brakes.”</p> <p>In modern times, we have easy access to salt. But our distant ancestors likely worked hard to get sodium and chloride in their diets. “We needed a lot of motivation to seek those precious nutrients to support our survival and reproduction,” Dr. Guyenet says, “but we didn’t need brakes on how much we ate when we got them.”</p> <h2>Understanding the Role of Salt in the Body</h2> <p>Salt isn’t just a crystalized substance you sprinkle on your broccoli or potatoes to amp up their flavor. This mineral is critical to life. Issues can ensue when your body has too much or too little salt.</p> <ul> <li><a href="https://www.ncbi.nlm.nih.gov/books/NBK470386/#:~:text=Hyponatremia%20is%20defined%20as%20a,evaluation%20and%20management%20of%20hyponatremia." rel="noopener noreferrer" target="_blank">Hyponatremia</a> means your body does not have enough sodium in relation to the amount of water in the body. This is when your sodium level falls below the normal range of 135 to 145 milliequivalents per liter (mEq/L). Hyponatremia can lead to confusion, seizures, and even coma. In serious but rare cases, it can also contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/28846335/" rel="noopener noreferrer" target="_blank">rhabdomyolysis</a>, where skeletal muscle breaks down and leaks into extracellular fluid and the bloodstream. A telltale sign is urine with a rusty or reddish color.</li> <li><a href="https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypernatremia-high-level-of-sodium-in-the-blood" rel="noopener noreferrer" target="_blank">Hypernatremia</a> means your body has too much sodium in the bloodstream, often because of dehydration. This can lead to thirst, but it can also cause muscle twitching, confusion, and seizures.</li> </ul> <p>Salt contains both sodium and chloride, and these electrolytes support the following crucial bodily functions.</p> <h3>Maintaining fluid balance</h3> <p>Your body requires a specific amount of fluid in different areas, including in the bloodstream, between the brain and the skull, in each cell, and between cells. <a href="https://pubmed.ncbi.nlm.nih.gov/31082167/" rel="noopener noreferrer" target="_blank">Electrolytes help maintain this fluid balance</a> through osmotic concentration gradients. If your bloodstream is low on water because you’re dehydrated, your body, with the help of electrolytes, can pull water from your cells, or from between your cells, into your bloodstream.</p> <h3>Muscle contraction and relaxation and nerve signaling</h3> <p>We need sodium to generate nerve impulses, which drive muscle contraction.</p> <p>Quick biochemistry lesson coming in hot: The <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6267510/#:~:text=Abstract,not%20all%2C%20invertebrate%20nervous%20systems." rel="noopener noreferrer" target="_blank">sodium-potassium pump</a> is a protein embedded in cell membranes. With the help of energy created from adenosine triphosphate (ATP), the pump can give up three sodium ions in exchange for two potassium ions. The difference in ion concentration creates an electrochemical gradient that allows for nerve impulse conduction. Nerve impulses from motor neurons stimulate muscle contraction.</p> <p>If you’ve ever had a dreaded cramp during or after exercise, you may have lost <a href="https://pubmed.ncbi.nlm.nih.gov/17465610/#:~:text=Intravenous%20saline%20can%20reverse%20heat,cramping%2C%20the%20solution%20is%20saline." rel="noopener noreferrer" target="_blank">too much sodium through sweating</a>.</p> <h3>Aiding with nutrient absorption</h3> <p>Sodium also plays a role in nutrient absorption, again using the sodium-potassium pump. Intestinal cells pump out sodium ions, helping the absorption of <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3951800/" rel="noopener noreferrer" target="_blank">nutrients</a> from the foods you eat, eventually moving these nutrients into your cells. Meanwhile, your gastric juices contain chloride, <a href="https://www.ncbi.nlm.nih.gov/books/NBK279304/" rel="noopener noreferrer" target="_blank">in hydrochloric acid</a> form, which facilitates nutrient digestion and absorption.</p> <h2>Common Causes Behind Salt Cravings</h2> <p>Salt cravings can stem from some common causes related to fluid and <a href="https://science.drinklmnt.com/electrolytes/lmnts-electrolyte-ratios-explained/" rel="noopener noreferrer" target="_blank">electrolyte balance</a> as well as hormonal shifts and even lack of sleep.</p> <p><img src="https://res.cloudinary.com/drinklmnt/image/upload/v1745596688/LMNT_BLOG_WHY_DO_I_CRAVE_SALT_SALT_CRAVINGS_CAUSES_GRAPHIC_wxsfvd.webp" class="w-full sm:w-2/3 lg:w-1/2 mx-auto" loading="lazy" alt="common-causes-behind-salt-cravings" /></p> <h3>Dehydration and electrolyte imbalance</h3> <p>You can become dehydrated with high sodium (hypernatremia) or with low sodium (hyponatremia), depending on the type of fluid loss or replacement.</p> <p><a href="https://www.merckmanuals.com/en-ca/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypernatremia-high-level-of-sodium-in-the-blood" rel="noopener noreferrer" target="_blank">Dehydration</a> can occur when your body loses more fluids than you’re taking in. This can lead to a higher sodium concentration in the bloodstream, potentially leading to hypernatremia. But you can also lose electrolytes with fluid loss, leading to an electrolyte imbalance. In this case, a <a href="https://pubmed.ncbi.nlm.nih.gov/17762373/" rel="noopener noreferrer" target="_blank">salt craving</a> is your body’s way of telling you it needs salt. Salt helps your body hold onto water and distribute it where needed, so you ultimately need salt to <a href="https://science.drinklmnt.com/electrolytes/does-salt-help-with-hydration/" rel="noopener noreferrer" target="_blank">stay hydrated</a>.</p> <h3>Hormonal changes</h3> <p>My friends and I blame everything on perimenopause, and salt cravings are no exception. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10240049/#:~:text=Hormones%20play%20a%20significant%20role,et%20al.%2C%202015)." rel="noopener noreferrer" target="_blank">Hormonal shifts</a> can send you reaching for the salt shaker. Perimenopause and menopause can present erratic changes in hormones, which could result in a change in <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3984489/" rel="noopener noreferrer" target="_blank">thirst sensitivity</a>, hydration status, and electrolyte balance.</p> <p>Hormonal shifts also include those related to the menstrual cycle. You’re more likely to crave salt in the <a href="https://pubmed.ncbi.nlm.nih.gov/8815755/" rel="noopener noreferrer" target="_blank">luteal phase</a> of your period, the two weeks before Aunt Flow arrives. This may be because you lose more sodium through urine during this phase. Let’s not forget <a href="https://pubmed.ncbi.nlm.nih.gov/38448075/#:~:text=The%20most%20commonly%20craved%20food,the%20gender%20of%20the%20babies." rel="noopener noreferrer" target="_blank">pregnancy</a>, which can alter your taste preferences and ramp up salt cravings, as well.</p> <h3>Sleep deprivation</h3> <p>Sleep loss can <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3763921/#:~:text=Abstract,capable%20of%20triggering%20weight%2Dgain." rel="noopener noreferrer" target="_blank">impact appetite signals</a> in the brain, potentially promoting changes in cravings, including those for <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10001849/#sec5-ijerph-20-04140" rel="noopener noreferrer" target="_blank">salt</a>.</p> <h3>Excessive sweating and physical activity</h3> <p>During an infamously hot Chicago Marathon, the hydration stations ran out of supplies, including electrolytes. I was somewhere in my last six miles when I started licking the sweat off my skin. Gross, right?</p> <p>I knew I needed sodium, and my brain was telling me to get it in any way possible. Physical activity — especially when it’s extra sweaty either from intensity, high temperature, or both — can cause fluid and electrolyte loss, leading you to reach for something salty, even if it’s your own arm.</p> <p>In lieu of licking your sweat, you can replenish fluids and electrolytes as appropriate during and after physical activity.</p> <h3>Medication side effects</h3> <p>Some medications may also boost salt cravings. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2922067/" rel="noopener noreferrer" target="_blank">Corticosteroids</a>, often taken for inflammatory conditions, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2491403/#:~:text=Humans%20do%2C%20however%2C%20demonstrate%20changes,with%20cheese)%20%5B114%5D." rel="noopener noreferrer" target="_blank">diuretics</a>, used for some heart and other conditions, increase your fluid output. When you excrete fluid, you typically also lose sodium, leading to a desire for salt. I’ve had to take corticosteroids for asthma exacerbations, and I can confirm that my salty desires increased dramatically.</p> <p>If you’re experiencing salt cravings and you’re taking one of these medications, you may wish to check with your doctor on what to do.&nbsp;</p> <h2>Health Conditions Associated With Salt Cravings</h2> <p>Some medical conditions may drive salt seeking.&nbsp;</p> <h3>Adrenal insufficiency and Addison’s disease</h3> <p><a href="https://www.ncbi.nlm.nih.gov/books/NBK441832/" rel="noopener noreferrer" target="_blank">Adrenal insufficiency</a> might occur because of an autoimmune disorder called Addison’s disease or because of issues with your pituitary gland. Adrenal insufficiency is a rare condition, affecting about <a href="https://www.niddk.nih.gov/health-information/endocrine-diseases/adrenal-insufficiency-addisons-disease/definition-facts" rel="noopener noreferrer" target="_blank">100 to 280 people</a> per million.</p> <p>Having the condition means your adrenal glands cannot produce enough hormones, especially cortisol (the stress hormone) and sometimes aldosterone. <a href="https://pubmed.ncbi.nlm.nih.gov/29261963/" rel="noopener noreferrer" target="_blank">Aldosterone</a>, a mineralocorticoid hormone, helps regulate fluid and electrolyte balance in your kidneys. It does this by helping to hang onto sodium while releasing potassium. Low levels of aldosterone can cause low sodium levels.</p> <h3>Bartter syndrome</h3> <p><a href="https://medlineplus.gov/genetics/condition/bartter-syndrome/" rel="noopener noreferrer" target="_blank">Bartter syndrome</a> may also drive salt cravings. A mutation in the genes that transport electrolytes to your kidneys causes this condition, which occurs in 1 out of 1 million people. When present, Bartter syndrome impairs your kidneys’ reabsorption of minerals in your urine and you will lose more electrolytes in your pee. Gitelman syndrome is a similar condition but may present with milder symptoms.</p> <h3>Cystic fibrosis</h3> <p><a href="https://www.nhlbi.nih.gov/health/cystic-fibrosis/causes" rel="noopener noreferrer" target="_blank">Cystic Fibrosis (CF)</a> affects the lungs and digestive system. This hereditary condition boosts the amount of sodium you lose through sweat, which may lead to salt cravings and an increased need for more sodium.</p> <h3>Postural orthostatic tachycardia syndrome (POTS)&nbsp;</h3> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3390096/#:~:text=[24]%20Increasing%20electrolyte%20and%20water%20intake%20was,increased%20blood%20pressure%20through%20increasing%20blood%20volume.&amp;text=[25]%20Thus%2C%20increasing%20sodium%20intake%20by%20taking,alleviate%20the%20hypotension%20some%20POTS%20patients%20suffer." rel="noopener noreferrer" target="_blank">Postural orthostatic tachycardia syndrome (POTS) </a>may also elevate your need for sodium and therefore you may have salt cravings. POTS involves a rapid heart rate upon rising from lying down or a seated position. Some people with POTS experience hypovolemia (low blood volume). Sodium boosts blood volume and may help ease symptoms. For these reasons, increased salt and fluid intake are standard POTS treatments.</p> <h2>Nutritional Deficiencies and Salt Cravings</h2> <p>Do other nutritional deficiencies, aside from sodium, cause salt cravings? The answer is complicated and requires nuance.</p> <p>Science hasn’t found a clear link between food cravings and nutrient deficiencies. Although some deficiencies could drive cravings, that’s not the whole story. Research shows that while short-term food deprivation may increase cravings for restricted foods, long-term restriction actually leads to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7399671/" rel="noopener noreferrer" target="_blank">reduced food cravings</a>.</p> <p>Some research links a <a href="https://www.sciencedirect.com/science/article/pii/S1349007925000167#:~:text=This%20study%20demonstrated%20that%20dietary,and%20osmotic%20regulatory%20centers%2C%20including" rel="noopener noreferrer" target="_blank">zinc</a> deficiency, which may impact taste, to cravings for saltier foods. Although research doesn’t link most mineral deficiencies directly with increased salt cravings, a deficiency in <a href="https://www.ncbi.nlm.nih.gov/books/NBK500003/" rel="noopener noreferrer" target="_blank">magnesium</a> or <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" rel="noopener noreferrer" target="_blank">potassium</a> could cause an electrolyte imbalance that ultimately encourages you to consume more salt.</p> <p>Iron deficiency anemia, however, does not lead to salt cravings. This myth likely arises from the fact that iron deficiency can lead to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10199804/" rel="noopener noreferrer" target="_blank">pica</a>, the desire to eat items that have no (or little) nutritional value, such as ice, or that may not even be edible, such as soil or paper. One case study from the 1980s suggests that a woman with iron deficiency anemia had <a href="https://pubmed.ncbi.nlm.nih.gov/3966472/" rel="noopener noreferrer" target="_blank">salt pica</a>, but this is not a common form of pica associated with iron deficiency.</p> <h2>Lifestyle Factors Contributing to Salt Cravings</h2> <p>Some lifestyle factors can also leave you feeling salty — or rather craving salt.</p> <h3>Dietary habits</h3> <p>Oddly, both a nutritious diet and one that lacks nutritional value can contribute to a pining for salt. To understand this requires a look at the standard American diet, which is loaded with <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7399967/" rel="noopener noreferrer" target="_blank">ultra-processed foods (UPFs)</a>. Think sodas, chips, crackers, candy, fast food, processed meats, pastries, prepackaged condiments and dressing, and more. UPFs often contain added sugar, sodium, dyes, other additives, and preservatives.&nbsp;</p> <p>More than 70% of the sodium that people in the U.S. consume comes from UPFs. The salt shaker you occasionally reach for contributes just a small percentage of your sodium intake.</p> <p>But imagine you’ve cut — or mostly cut — UPFs. “If you cut these out, you have a nearly 80% drop in your sodium intake,” says <a href="https://www.chrismasterjohn-phd.com/about" rel="noopener noreferrer" target="_blank">Chris Masterjohn, PhD</a>, a leading expert in nutritional science, the host of the <a href="https://open.spotify.com/show/1iZcFC8dwXI7hbgoP9vG80" rel="noopener noreferrer" target="_blank">Mastering Nutrition</a> podcast, and founder of <a href="https://www.bioopthealth.com/" rel="noopener noreferrer" target="_blank">BioOptHealth</a>.</p> <p>“If someone cuts out processed foods,” he adds, “they are nearly guaranteed to become deficient in salt if they do not begin salting their food more than they ever had before. Only 10% to 15% of salt intake is naturally present in food, and only 6% is added at the table.”</p> <p>Certain diets, such as the ketogenic diet and other low-carb patterns, can increase your salt needs and may cause cravings because these diets cause more <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10271230/#:~:text=Similar%20to%20fasting%2C%20KDs%20are,the%20natriuresis%20of%20nutritional%20ketosis." rel="noopener noreferrer" target="_blank">sodium loss in urine</a>. “This is a result of complex interactions between insulin, glucose, sodium, and potassium,” Dr. Masterjohn says. “However, it should not be discounted that these diets tend to be low in ultra-processed foods.”</p> <p>If you do consume excessive amounts of UPFs, you may also experience cravings, despite getting oodles of sodium in your diet. As Dr. Guyenet noted about our distant ancestors, they needed motivation for acquiring sodium in their diet and therefore we may have “weak brakes” for halting consumption of salt, which is highly palatable, meaning we like the taste.</p> <p>“Salt appetite is both innate and learned,” he says. “The human brain, like that of many animals, has mechanisms that regulate salt-seeking behavior, particularly in response to sodium deficiency. However, habitual exposure to salty foods, especially in early life, can increase preference for them over time.”</p> <p>Research also shows that high consumption of UPFs drives cravings for more UPFs because they can be <a href="https://pubmed.ncbi.nlm.nih.gov/38760652/" rel="noopener noreferrer" target="_blank">addicting</a>.</p> <p>“We’ve learned a lot in the past decade about the additive effects of various foods as it relates to cravings, hunger, and the neuroregulation of appetite,” Wolf says. “It's not just ‘the carbs’ nor is it just about fat; it’s about the whole enchilada!”</p> <p>The gut contains <a href="https://www.sciencedirect.com/science/article/pii/S1550413123004667" rel="noopener noreferrer" target="_blank">separate sensors</a> for both fat and carbs. “Eat these individually,” Wolf says, “and they can be good, but they never reach the addictiveness of highly processed, engineered foods. Sodium appears to enhance this additive effect. Think about your most compelling foods. They often contain some sweet, some fat, <em>and</em> some salt.”</p> <h3>Chronic stress and emotional factors</h3> <p>Although we need more studies, some research suggests that depression, anxiety, and stress have connections to a higher preference for salt. So your <a href="https://pubmed.ncbi.nlm.nih.gov/37738157/#:~:text=in%20all%20models.-,Higher%20salt%20liking%20was%20found%20in%20participants%20with%20DASS%2D21,with%20indicative%20depression%20and%20anxiety." rel="noopener noreferrer" target="_blank">emotional state</a> may be behind salt cravings.&nbsp;</p> <p>High salt consumption may also drive <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10325699/#:~:text=Nevertheless%2C%20observational%20studies%20in%20humans,taken%20to%20reflect%20salt%20intake.&amp;text=A%20small%20number%20of%20controlled,intake%20and%20urine%20cortisol%20excretion.&amp;text=A%20long%2Dterm%20balance%20study,MARS%2D500%20spaceflight%20simulation%20programme.&amp;text=The%20direct%20association%20between%20salt,have%20salt%2Dsensitive%20blood%20pressure.&amp;text=Based%20on%20these%20associations%2C%20we,aspects%20of%20peripheral%20glucocorticoid%20biology." rel="noopener noreferrer" target="_blank">cortisol production</a>, perpetuating a cycle of cravings, salt consumption, stress, and more cravings. But not necessarily in that order. We could have a chicken-egg scenario here. What came first, the stress or the cravings, eh?</p> <p>And we’ve all opened the pantry or fridge a time or two, looking for something tasty simply out of <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4381486/#:~:text=Abstract,from%20the%20experience%20of%20boredom." rel="noopener noreferrer" target="_blank">boredom</a>, which is also linked to salt consumption.</p> <h2>Salt Satiety and Appetite: What the Latest Research Says</h2> <p>Our appetite and reward systems share major links. You’ve certainly experienced a sense of satisfaction after eating a favorite meal or finally getting some food in your stomach at lunch when you’ve skipped breakfast.</p> <p>We have built-in mechanisms, including hunger and satiety hormones, such as <a href="https://pubmed.ncbi.nlm.nih.gov/21331644/" rel="noopener noreferrer" target="_blank">ghrelin and leptin</a> respectively, that motivate us to consume food or to stop eating when we’re full.</p> <p><img src="https://res.cloudinary.com/drinklmnt/image/upload/v1745596688/LMNT_BLOG_WHY_DO_I_CRAVE_SALT_QUOTE_FROM_STEPHAN_GUYENET_vtqs49.webp" class="w-full sm:w-2/3 lg:w-1/2 mx-auto" loading="lazy"alt="quote-from-stephan-guyenet-we-have-powerful-gas-pedals-but-weak-breaks" /></p> <p>From animal and human studies, researchers have inferred that we likely have motivational and reward pathways in our brains that <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4433288/" rel="noopener noreferrer" target="_blank">heighten our taste for salt</a> if we’re sodium deficient. Likewise, physiological processes can cause fatigue, cognitive dysfunction, and cramps when we’re low on sodium. According to animal studies, sodium deficiency can also cause <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4433288/" rel="noopener noreferrer" target="_blank">anhedonia</a>, a reduced sensation of pleasure.</p> <p>Although we need more research in humans, the hypothesis is that if we’re low on sodium, we may feel crappy, which may also drive our cravings to correct the deficiency and therefore improve how we feel.</p> <p>However, research also suggests that these reward pathways that drive us to consume salt may lead to “<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4433288/" rel="noopener noreferrer" target="_blank">salt gluttony</a>,” defined as intake that exceeds our biological need, as is common in the standard American diet and its prevalence of UPFs.</p> <h3>Managing salt cravings effectively</h3> <p>If you have salt cravings, a good first step may be understanding why they are occurring. Are you overconsuming ultra-processed foods? Are you potentially sodium deficient from eating a healthy diet, getting lots of physical activity, or sweating in high temperatures?</p> <p>If you’re trying to control salt cravings, a few strategies may help.</p> <h3>Healthy dietary alternatives</h3> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7694501/" rel="noopener noreferrer" target="_blank">Reducing your ultra-processed food intake</a> may reduce your salt cravings. If you do this, you may wish to rely more on your salt shaker.</p> <p>“There is nothing unnatural about the requirement to add salt to your food,” Dr. Masterjohn says. “Mineral deposits known as ‘salt licks’ occur in nature, and many wild animals, such as moose, elephants, tapirs, woodchucks, fox squirrels, mountain goats, and porcupines have been observed seeking them out and licking them for extra salt and other minerals.”</p> <p>Thankfully, you don’t have to go out and find a salt lick. You can simply grab the salt shaker and sprinkle the veggies or other whole or minimally processed foods on your plate.</p> <h3>Electrolyte management</h3> <p>Salt is a mix of two electrolytes: sodium and chloride. A sodium deficiency can drive salt cravings, so ensuring you have balanced electrolytes may help reduce hankerings.</p> <p>I asked Dr. Guyenet if sodium chloride-based electrolytes could help curb cravings for salty processed foods. Although we don’t have evidence of this in studies, he says the concept makes sense.</p> <p>“If the drive to eat processed food comes in part from a craving for salt, getting your salt elsewhere might help,” he says. “As with many other things that don’t have a lot of evidence behind them, the best we can do is try it and see if it works.”&nbsp;</p> <p>However, he expresses caution about increasing your overall salt intake. This means adding more salt on top of an already salty diet from ultra-processed foods may not be a great idea.&nbsp;</p> <h3>Stress and sleep management</h3> <p>As noted above, a lack of sleep and an increase in stress have connections to salt cravings. So focusing on getting better quality sleep and reducing stress, may curb desires for excess salt.</p> <h2>Risks of Excess Sodium Consumption</h2> <p>Now we get to the sometimes-sticky conversation about salt intake guidelines. Again, it’s complicated.</p> <p>Dr. Masterjohn gives us the lowdown. “The government-affiliated scientific work on nutrient requirements is done by the Food and Nutrition Board of the National Academy of Medicine, which sets the dietary reference intakes (DRIs), such as the ‘adequate intake (AI), the ‘recommended dietary allowance,’ and the much more recently developed ‘chronic disease risk reduction’ intake,” he says.</p> <p>From there, the Food and Drug Administration (FDA) sets daily values and requires food manufacturers to display these values on food packaging labels.</p> <p>A <a href="https://www.ncbi.nlm.nih.gov/books/NBK538102/" rel="noopener noreferrer" target="_blank">500-page report</a> details DRIs, which the National Academy of Medicine last updated in 2019. But when you see simplified sodium guidelines from the FDA or other organizations, you do not see the full nuance of the full report.</p> <p>“In it,” Dr. Masterjohn says, “they stated that the DRIs for sodium only apply to those living at normal ambient temperatures and not engaged in high-intensity physical activity.”</p> <p>What should people living at higher ambient temperatures or who perform high-intensity physical activity do? The report says that these individuals may need a higher sodium intake level, but “such a level could not be estimated at this time.” In other words, they don’t provide a recommendation.</p> <p>Dr. Masterjohn points out that the report also doesn’t define normal or high ambient temperatures or what constitutes high-intensity activity. “Temperatures of 40°C/104°F have been shown to increase sodium losses,” he says. “Since the losses occur in sweat, ambient temperature should be considered ‘high’ and activity should be considered ‘high-intensity’ if either of them make you sweat a lot.”</p> <p>If you sweat similarly every day, based on temperature or activity, your body may adapt to conserve sodium. “However, it is conceivable that heavy sweating could add between 1,000 and 3,000 milligrams per day to your sodium needs over and above the AI,” Dr. Masterjohn says. “Adding this much is wise if you sweat heavily, crave salt, and don’t experience a rise in blood pressure when you add salt to your diet.”</p> <p>Dr. Masterjohn also addresses diet quality. “It must also be said that all of these recommendations assume people are eating standard diets.” If you’re eating a diet devoid of ultra-processed foods and other major sodium contributors, you may need more salt.</p> <h3>Recommended sodium intake levels</h3> <p>The current sodium guidelines, as noted by the Food and Nutrition Board of the National Academy of Medicine and therefore the FDA, are as follows: <strong>Individuals 14 years and older:</strong> Limit sodium to less than <a href="https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/sodium-reduction-food-supply" rel="noopener noreferrer" target="_blank">2,300 mg</a> per day. Remember, though, that how much salt you need is highly individual based on various factors like your diet, activity level, medical history, and more.</p> <h3>Blood pressure and cardiovascular risks</h3> <p>Sodium limits have arisen out of concerns related to blood pressure and cardiovascular risk. Sodium helps to regulate blood pressure and can contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/31438636/" rel="noopener noreferrer" target="_blank">hypertension</a>, or high blood pressure. But again, this is a conversation that requires much more nuance than “sodium intake equals high blood pressure.”</p> <p>First, let’s look at the mechanisms between sodium and hypertension. If your sodium intake is chronically high, sodium can build up in the bloodstream. Your body will then draw more water into your bloodstream to dilute the sodium, which then increases blood volume and therefore blood pressure, making your heart work harder in the process. Plus, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10063371/" rel="noopener noreferrer" target="_blank">chronic high blood pressure</a> can increase the likelihood of inflammation and plaque buildup in blood vessels, which could contribute to cardiovascular disease.</p> <p>Now for the nuance. Some people may be more “<a href="https://pubmed.ncbi.nlm.nih.gov/6327513/" rel="noopener noreferrer" target="_blank">salt sensitive</a>” than others, leading them to experience more of a blood pressure change in response to sodium intake, compared to those who are more “salt resistant.” You may be more salt sensitive if you have a family history of hypertension.</p> <p>Research on sodium, and blood pressure and cardiovascular health often doesn’t take into account that sodium levels interact with other factors. Other factors include what else is in your diet, your physical activity levels, and more.</p> <p>One factor is that potassium, another electrolyte, may offset sodium’s effects on blood pressure. The recommended potassium intake for adults is 4,700 milligrams per day.&nbsp;</p> <p>Dr. Guyenet dug into this in research. “I recently completed an in-depth literature review on the health impacts of sodium and potassium intake,” he says. “The main mechanism appears to be that potassium acts in multiple ways to increase sodium excretion by the kidneys.” (Dr. Guyenet’s His review will be published soon.)</p> <h2>When To Seek Medical Attention</h2> <p>The kidneys tightly regulate sodium, so impaired kidney function alters sodium balance. Although salt cravings here and there are generally normal, if you have intense salt cravings, you may wish to speak to your health care provider in case they want to investigate any potential underlying conditions.</p> <h2>Key Takeaways</h2> <ul> <li><strong>You may crave salt</strong> if you’re sodium deficient or if you’re already getting too much sodium.</li> <li><strong>Sodium deficiencies</strong> can occur because of underlying health conditions, from eating a mostly whole-foods diet or low-carb diet, and from sweating due to exercise or high temperatures.</li> <li><strong>If you eat a diet high in ultra-processed foods,</strong> which are often high in sodium, reward pathways in your brain may drive you to crave even more salty foods.</li> <li><strong>Some strategies can help you reduce salt cravings if needed.</strong> Other strategies can help ensure you’re getting adequate electrolytes to support your activity levels, health needs, and more.</li> </ul> <h2>FAQ</h2> <h3>What deficiency causes salt cravings?</h3> <p>The main deficiency that causes salt cravings is a sodium deficiency.</p> <h3>What is your body telling you when you crave salt?</h3> <p>If you are craving salt, your body may be telling you that you are low on sodium, potentially from sweating from high temperatures, intense exercise, or both. Paradoxically, you might also crave salt if you have been eating a high-salt diet from the consumption of ultra-processed foods, which have <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7694501/" rel="noopener noreferrer" target="_blank">addictive potential</a>.</p> <h3>Does iron deficiency make you crave salt?</h3> <p>Research has not linked iron deficiency to salt cravings, but iron deficiency can lead to pica, cravings for items that do not provide nutritional value or that aren’t even edible. Theoretically, you could develop a salt pica.</p> <h3>What should I eat if I crave salt?</h3> <p>If you crave salt, you may wish to grab the salt shaker, and shake it!&nbsp;</p> <h3>Does craving salt mean you’re dehydrated?</h3> <p>People who are solely dehydrated may not crave salt. If the sodium concentration in their bloodstream remains high, they may have <a href="https://pubmed.ncbi.nlm.nih.gov/31676259/" rel="noopener noreferrer" target="_blank">reduced salt cravings</a> instead. However, in many cases, fluid loss also drives electrolyte loss. If you are low on electrolytes, especially sodium, you may crave salt. You also need salt to hold onto water in your body and maintain fluid balance.</p>