June 04 2025

🧂 “What Does Salt Actually Do for POTS?”

💡 TL;DR:If you’ve got POTS, you probably know salt helps — but why? Here's the science (without the jargon) on why your body needs more sodium, how it helps stabilize symptoms, and how to get it in without feeling like you're licking a rock.

What Is POTS, and Why Is It So Rude?

Postural Orthostatic Tachycardia Syndrome (POTS) is a form of dysautonomia that messes with how your body regulates blood flow. When you stand up, your heart rate shoots up, blood pressure might crash, and you get hit with dizziness, fatigue, nausea, and brain fog like you’re hungover in a moving elevator.Basically, your nervous system’s “automatic settings” are glitching — especially the part that controls blood volume and circulation.

So... What’s Salt Got to Do With It?

A lot, actually.Salt (sodium chloride) helps your body:

Retain water → boosts blood volume
Improve circulation → reduces lightheadedness
Support nerve and muscle function → steadies the heart rate
Avoid blood pooling in the legs → less “crash landing” when standing

In people with POTS, low blood volume is a common issue. Salt acts like a sponge — helping your body hold onto fluids longer, so your blood pressure doesn’t drop like a bad phone signal when you stand up.

The Science Bit (Keep Reading, It’s Cool)

Clinical studies have shown that increasing sodium intake — often to 3,000–10,000 mg per day — can improve symptoms of orthostatic intolerance. That’s way more than the general population's limit of ~2,300 mg, but for POTS patients, it’s therapeutic.

One study from Vanderbilt University found that high-sodium diets improved standing heart rate and symptom severity in POTS patients. That’s not woo-woo — that’s physiology.

But Can’t Too Much Salt Be Dangerous?

If you don’t have POTS, yes — but if your doctor has diagnosed you or suspects dysautonomia, the rules change. Always talk to a healthcare provider, but know that standard sodium guidelines don’t apply to people with conditions like POTS.

How to Get More Sodium (Without Pickle Juice PTSD)

Here are some real-life, non-gross ways to boost sodium:
✅ Electrolyte sachets like SALTD (formulated for high sodium needs)
✅ Salted broth or ramen water (actual cheat code)
✅ Sea salt on everything — eggs, avocado, watermelon (yes, really)
✅ “Spoonie smoothies” with added salt & electrolytes
✅ High-sodium snacks: olives, pretzels, salted nuts, crackers
✅ Or just add salt to your water (yes, you get used to it — eventually)

How Much Salt Is Enough?

Most POTS patients aim for:

-3–10 grams of sodium per day
-Alongside 2–3 liters of fluids

Tip: Try splitting it throughout the day to avoid bloating or “salt gut.” Morning + post-meal doses usually hit best.

Bottom Line: Salt = Power Move

For people with POTS and other forms of dysautonomia, sodium isn’t the enemy — it’s the secret weapon. The goal isn’t to cure the condition overnight but to help your body function better by giving it the tools it’s missing.

More blood volume = more stability = less dizzy chaos.

Want a High-Sodium Electrolyte Made for People Like You?

SALTD is our no-nonsense electrolyte sachet built for people with chronic conditions — no fluff, just functional salt.👉 Join our waitlist here