Does Too Much Salt Cause Headaches?

Too much salt may be a factor in the headaches you experience, but the relationship between salt intake and headaches isn’t well-understood. A few recent studies have found that people with hypertension (high blood pressure) and chronic headaches may benefit from a reduced-salt diet, which is generally recommended for maintaining overall health as well.

Other studies have found that higher salt intake is associated with fewer migraine headaches. Still others suggest that it's the cutting back on sodium (especially salt in processed foods) that can lead to withdrawal symptoms including headaches, affecting children as well as adults.

This article looks at some of the research into the effects of a low-salt diet on chronic headaches. It also offers information about healthy salt intake, which offers benefits beyond any link between salt and headaches.

What the Research Says

Studies that investigate the connection between salt intake and headaches vary based on the population studied, the type of headache, and other factors about the research.

Salt, Headaches, and Hypertension

A 2014 study found that people with elevated blood pressure who ate a lower sodium diet had fewer headaches. The study included 390 adults over the age of 21 with either pre-hypertension or stage 1 hypertension.

Participants were randomly assigned to follow either a salt-rich diet or a low-salt diet known as the DASH diet. (The DASH diet focuses on fruits, vegetables, whole grains, and foods that are low in saturated fats.) The results revealed that those who ate foods lower in sodium had fewer headaches than those who ate higher sodium foods.

A similar 2016 study looked at the relationship between sodium intake and headaches in 975 older adults with hypertension. The study authors concluded that reduced sodium intake was also associated with a reduced risk of headache in this group.

Salt and Migraine Headaches

Other studies have examined the relationship between salt intake and migraine headaches.

A 2015 study followed 650 people with migraines over a period of six months. It found that people who decreased their carbohydrate consumption and increased their salt intake had fewer migraines. 

A 2021 paper also found a relationship between migraines and salt intake. The 262 participants in the study were between the ages of 20 and 50 and had a migraine diagnosis. Salt intake was measured with a urine sample. Researchers concluded that higher salt levels corresponded to longer, more severe migraine headaches.

Study Limitations

There were some problems with these studies. The first two, for example, only looked at participants with prehypertension or hypertension, and were not specific to the type of headache that participants suffered from.

The authors of the migraine study also noted that there wasn’t necessarily a causal relationship between high levels of salt and migraine. For example, it’s possible that people with migraines may simply crave salt when they’re experiencing headaches.

Overall, these studies suggest a relationship between sodium intake and headaches, but more research is needed before healthcare providers can be sure there is a causal relationship.

How Much Salt Should You Consume?

Most Americans consume about 3,400 mg of salt each day. This is more than twice the American Heart Association’s (AHA) recommendation of 1,500 mg, or about 3/4th tsp a day. Other organizations recommend 2,300 mg daily.

Because high salt intake is also associated with other health conditions like high blood pressure, it is a good idea to limit your intake of salt regardless of whether or not you experience headaches.

Signs You Might Be Getting Too Much Salt

Signs that you are getting too much salt in your diet include:

• Puffiness
• Bloating
• Weight gain

In very severe cases of excess salt intake, salt poisoning can occur. This is called hypernatremia, and it can result in dangerous and even fatal effects, such as kidney damage, seizures, and coma.

Other signs of salt poisoning include:

• Intense thirst
• Nausea
• Vomiting
• Weakness

Summary

A few studies have found a relationship between high salt intake and headaches. Participants in these studies reported longer, more severe headaches with greater dietary salt intake.

It’s too soon, however, to know whether a high intake of salt actually has a causal relationship with headaches. However, since high salt intake is associated with other health problems, it’s a good idea to limit your salt intake even if you don’t get headaches.

A Word From Verywell

The link between sodium intake and headache isn't clear, but research supports a lower sodium diet for a number of other more proven health benefits, and reduction in headaches may be the added bonus.

— NICHOLAS R. METRUS, MD, MEDICAL EXPERT BOARD