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The WHO’s Take On Sodium

Over a few decades ago, a war was declared on fat, fueled mainly by the sugar and processed food industry lobbying scientists to deflect the blame from their own products. Luckily, today we know better. Fat doesn’t necessarily make you fat, and in most cases, excess carbs and ultra-processed foods are the true culprits leading to obesity and chronic disease.

More recently, a similar war has been declared on sodium, with the most recent attack coming from the World Health Organization (WHO). The recent 99-page report by the WHO has stirred up debates, pinning sodium as a nefarious villain responsible for nearly two million deaths annually. They recommend reducing sodium intake to 2 grams daily, asserting it can save up to 7 million lives by 2030.

Woah — those are some serious claims. So let’s peel back the onion a bit and find out what is really going on here.

The WHO's report suggests worldwide governments should take measures to lower sodium intake. It advocates for food reformulation to contain less sodium, highlights the importance of marking low-sodium content on the packaging, and recommends limiting sodium-rich foods in public institutions. The report goes as far as to urge the launch of mass media campaigns against salt. These recommendations may sound sensible, but the data used to justify these policy recommendations have serious flaws.

The WHO report has several issues in its analysis and recommendations. Its central claims are not supported by peer-reviewed sources, instead relying on research from an independent research organization called the Institute for Health Metrics and Evaluation. Additionally, the report relies on skewed models that mainly represent people with high blood pressure.

It's essential to understand that individuals with high blood pressure do often see a favorable drop in blood pressure with sodium restriction due to underlying metabolic issues, but a general recommendation to restrict sodium intake for healthy individuals is irresponsible and a leap too far.

The report also faces issues with data reliability. Much of their data comes from notoriously unreliable dietary surveys, and many countries lack this data altogether. Without a reliable baseline, how can we discuss the impacts of reducing global sodium intake?

Another glaring issue is the report's selectivity in data presentation, neglecting evidence that contradicts its purpose. The WHO disregards a significant amount of evidence showing that a daily intake of 2 grams or less of sodium is also not optimal for heart health and longevity. This bias prevents a comprehensive view of the subject.

Scientific literature has repeatedly shown that a moderate sodium intake — over 2.5 grams and within reason — does not cause hypertension in most people. The theory that restricting sodium intake is guaranteed to reduce blood pressure is fundamentally flawed. All you have to do is look at studies like this one or this one.

Besides blood pressure, is sodium restriction related to fewer heart attacks, strokes, and deaths? The answer is no. A 2018 review in the Journal of American Medicine Association concluded that advice to reduce salt intake in patients with heart failure remains uncertain. Moreover, sodium restriction can be dangerous for heart health. Studies have found that people limiting sodium to 3 grams daily had more heart attacks and strokes than those consuming 4–6 grams daily.

The key takeaway? Sodium isn't a toxin or the root of all evil; it's essential for hydration. While the WHO’s claims and recommendations might seem convincing, they're dangerously oversimplified, especially for active individuals. An intake of just 2 grams of sodium per day can result in headaches, muscle cramps, and brain fog in anyone following even just a moderate workout regimen. Why is the WHO so motivated to attack sodium? Who knows, but their bias is pretty clear.

As always, consult a medical professional before drastically changing your sodium intake, especially if you have high blood pressure. Our rants on the Daily Tonic are just that: rants. This obviously isn’t medical advice, but I think I need to say that somewhere on here anyway.

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