This article is for informational purposes only. Human Health is a health tracking platform and does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about any medical condition or before making changes to your treatment plan.

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Living with postural orthostatic tachycardia syndrome (POTS) often means facing sudden dizziness, rapid heartbeats, or even fainting when you stand up. 

For many people, one of the simplest yet most effective strategies is increasing salt intake. Salt helps the body hold onto more fluid, which can boost blood volume and support better circulation. 

In this article, we’ll explore why people with POTS need salt, what the research says, how much is typically recommended, and the safest ways to add it to your daily routine. You’ll also see how tracking with Human Health makes it easier to notice patterns and share insights with your doctor.

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Understanding salt’s role in POTS management

For people with POTS, salt is more than just a seasoning; it helps the body retain fluid and expand blood volume. This extra volume can reduce dizziness and racing heart. Using Human Health, you can log salt intake alongside tracking symptoms, making it easier to notice patterns and share insights with your doctor.

Relation between POTS, blood volume & heart rate

When standing, people with POTS often experience reduced blood flow back to the heart. The body compensates by increasing heart rate, which can trigger dizziness, fatigue, or fainting. Low blood volume makes these shifts worse, which explains why salt and the fluid it helps retain play such an important role in daily symptoms.

Salt’s effects on blood volume and heart rate

A higher salt diet helps the body expand plasma volume, giving the heart more circulating blood to work with. This reduces the need for extreme heart rate spikes when standing. While benefits vary between individuals, studies show that higher salt can ease symptom severity for many. Tracking responses helps tailor discussions with providers.

Clinical evidence supporting high salt diets for POTS

Because salt helps the body hold on to fluid, researchers have tested whether higher sodium diets could change circulation and symptoms in POTS. A few small trials give us early insights, while larger studies are still in progress.

Garland et al., 2021

In a six-day crossover study, 14 women with POTS followed a very low sodium diet (about 230 mg/day) and then a high sodium diet (about 6,900 mg/day). On the high sodium diet, participants had more blood volume, lower standing heart rate, and reduced norepinephrine compared to the low sodium phase.

Smith et al., 2021 

Another crossover study tested whether high sodium would harm blood vessels. Over six days, researchers measured artery flexibility and microcirculation in POTS patients. Results showed no short-term damage: vessel function stayed stable on the high sodium diet, suggesting sodium loading did not impair vascular health in the short term.

Ongoing research: CASA-POTS trial

Researchers in Calgary are running a longer trial called CASA-POTS. Over several weeks, participants will follow a moderate-salt diet with and without extra salt capsules. The study will measure changes in heart rate, blood volume, hormones, and symptoms, giving a clearer picture of longer-term effects.

Taken together, these findings suggest that higher salt intake may improve circulation and ease some symptoms for people with POTS, at least in the short term. However, responses vary, and more research is needed. 

Tracking your own intake and symptoms can help you and your doctor decide what works best for you.

How much salt is typically recommended

Exact sodium needs differ for each person, and only a healthcare provider can confirm what’s safe. Research and clinical practice often point to a range of 3,000–10,000 mg of sodium per day, depending on individual factors. 

To make this easier, see the conversion chart below for how sodium amounts translate into salt. With Human Health, you can log your daily intake and symptoms together, creating clear records to review with your doctor.

Salt and sodium conversion chart

Best ways to increase salt intake

Adding more salt doesn’t need to be complicated. Below are some practical approaches you can try, along with ideas you can track in Human Health to see which ones make the most difference.

#1. Adding salt to everyday meals

One of the simplest ways to increase salt intake is by seasoning home-cooked meals more generously. Soups, stews, and pasta dishes absorb extra salt well. This makes it easier to reach daily goals without feeling like you’re forcing it. 

#2. Salty drinks

Electrolyte solutions, broths, or even a pinch of salt in water can help boost sodium when you need it quickly. Some people find it helpful to sip a salty drink before standing up in the morning. Logging these habits with Human Health lets you compare days when you use this strategy versus when you don’t.

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#3. Snack options

Keeping salty snacks on hand can help spread intake throughout the day. Pretzels, salted nuts, or rice cakes are easy to carry and eat quickly. This makes it easier to avoid big fluctuations in sodium levels. 

#4. Salt tablets

Salt tablets provide a measured way to add sodium when food or drink isn’t practical. They should only be used under medical guidance to avoid excess. Human Health can help you record tablet use alongside blood pressure and symptoms, so you have a complete picture to share with your provider.

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Finding small, consistent ways to add salt (and tracking the results) can make it easier to see what truly supports your daily life with POTS.

Considerations and risks of high salt intake

While salt can be helpful for people with POTS, too much carries its own risks. It’s important to balance benefits with potential side effects and always consult a healthcare provider. Tracking with Human Health can help you spot patterns in blood pressure, digestion, or other reactions over time.

#1. High blood pressure

Consistently eating a lot of salt can raise blood pressure in some people. Over time, this may increase strain on the heart and blood vessels. If you notice higher-than-usual readings, it’s a signal to speak with your doctor. 

#2. Gastrointestinal discomfort

Large amounts of salt, especially from processed foods or tablets, can sometimes cause bloating, nausea, or stomach upset. These symptoms may interfere with daily life and are worth discussing with your healthcare provider if they persist.

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#3. Kidney strain

Excess salt may put added stress on the kidneys, especially if other health conditions are present. This can make fluid balance more difficult over time, so regular check-ups and lab monitoring are important.

#4. Medical red flags

• Sudden spikes in blood pressure
• Severe swelling in hands, feet, or face
• Persistent nausea or vomiting
• Unexplained chest pain or shortness of breath

Seek immediate medical attention if these occur.

How Human’s app can help you manage POTS

Managing POTS often means juggling salt intake, hydration, and daily routines, and it can be difficult to keep track of everything. 

Human Health brings these details together in one place so you can see patterns over time and walk into appointments with clear, organized summaries. 

This makes it easier to have informed conversations with your healthcare provider and focus on what really helps. 

If you are ready to take the next step, start tracking today and see how your own data can guide better care.

Frequently asked questions:

#1. Does the type of salt matter for POTS?

Most salts provide sodium, which is the key factor. Some prefer less-processed options like sea salt, but the most important part is total sodium intake.

#2. Salt vs sodium for POTS

Salt (sodium chloride) is about 40% sodium. It’s the sodium portion that supports blood volume. Tracking sodium specifically gives you a clearer picture than tracking salt alone.

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Sources:

1. National Library of Medicine: Effect of High Dietary Sodium Intake in Patients with Postural Tachycardia Syndrome
2. JACC Journals: Effect of High Dietary Sodium Intake in Patients With Postural Tachycardia Syndrome
3. National Library of Medicine: High-Sodium Diet does not Worsen Endothelial Function in Female Patients with Postural Tachycardia Syndrome

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Human Health is a health tracking platform and does not provide medical advice, diagnosis, or treatment. The information on this site is intended to support, not replace, conversations with qualified healthcare professionals.