← All supplements
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.

Where to buy

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

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.

How to take it

TimingTake it 120 to 180 minutes before the event, never on the start line.
With food?With food and plenty of water, which markedly reduces the nausea and diarrhoea.
Worth knowingSplit the dose into several smaller servings across that window, and rehearse it in training before you risk it on race day.

Interactions

With medications

  • lithium

    Alkalinising the urine speeds lithium excretion and can drop levels below the therapeutic range. do not use it if you take lithium without your prescriber's approval

  • blood-pressure and heart failure medication

    The large sodium load works directly against sodium restriction and diuretic therapy. avoid it if you have hypertension, heart failure or kidney disease

With other supplements

  • sodium bicarbonate loading

    Both are alkalinising agents with heavy sodium loads and severe additive GI effects. do not stack them

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does sodium citrate improve performance?

Sodium citrate has moderate evidence for small benefits in high-intensity efforts lasting roughly one to ten minutes, performing similarly to sodium bicarbonate in a meta-analysis. Individual sodium citrate trials are mixed, and results depend on dose, timing and event duration.

How much sodium citrate should I take and when?

Take 0.3–0.5 g/kg body weight of sodium citrate 120–180 minutes before the event, with food and plenty of water, split into several smaller servings. Rehearse sodium citrate in training before using it in competition.

Does sodium citrate cause stomach problems?

Yes, gastrointestinal symptoms from sodium citrate rise with dose, which caps how much you can practically take; nausea, bloating and diarrhoea are common at higher doses. Taking sodium citrate with food and water markedly reduces them.

Who should not take sodium citrate?

Sodium citrate carries a large sodium load, so avoid it if you have hypertension, heart failure or kidney disease. Do not use sodium citrate with lithium without your prescriber's approval, and do not stack it with sodium bicarbonate.

Scientific references

Related in Physical performance