Supplement analysis backed by scientific evidence · PT

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Moderate evidencePhysical performance

Sodium Citrate

An extracellular buffer, the gentler cousin of sodium bicarbonate. It improves high-intensity performance modestly, with a narrow gap between an effective dose and gut trouble.

Evidence last reviewed: August 2026

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What the science says

  • Small improvement in high-intensity exercise capacity Moderate evidence

    A comprehensive systematic review and meta-analysis of extracellular buffering supplements found small performance benefits for efforts lasting roughly one to ten minutes, with sodium citrate performing similarly to sodium bicarbonate.

  • Individual trials are mixed Limited evidence

    Earlier randomised trials of sodium citrate in high-intensity exercise found no benefit. The effect depends heavily on dose, timing and the duration of the event.

  • Gastrointestinal symptoms scale with dose Moderate evidence

    A dose-response randomised investigation found that as the degree of induced alkalosis rose with dose, so did gastrointestinal symptoms, which caps the practical dose.

Dosage & safety

Studied dose0.3–0.5 g/kg body weight taken 120–180 minutes before the event with plenty of water and ideally with food. Trial it in training before using it in competition.
SafetyA substantial sodium load, so inappropriate for people with hypertension, heart failure or kidney disease. Nausea, bloating and diarrhoea are common at higher doses. Do not stack with sodium bicarbonate loading.

Scientific references

Where to buy

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