Sodium Citrate: Uses, Benefits, Dosage & Safety
Last updated: August 2026 · Reviewed by the FactoWiki Editorial Team for clarity and source accuracy
Quick summary
Sodium citrate is a buffering agent used in sports to raise blood bicarbonate, with reasonable evidence for high-intensity efforts of 1–7 minutes. It causes less gastrointestinal distress than sodium bicarbonate at equivalent buffering.
What is Sodium Citrate?
The sodium salt of citric acid, used as a food additive, an antacid, and in sport as an extracellular buffer. It metabolises to bicarbonate, raising blood pH and buffering capacity.
What Sodium Citrate is commonly used for
High-intensity exercise performance in the 1–7 minute range, and as a gentler alternative to sodium bicarbonate loading. Also used medically to alkalinise urine.
How Sodium Citrate works
During intense exercise, hydrogen ions accumulate and contribute to fatigue. Raising extracellular bicarbonate increases the gradient for hydrogen ion efflux from muscle, delaying the pH drop. This is an extracellular buffer, complementary to beta-alanine which works intracellularly through carnosine.
What the evidence says
Each claim below is tied to the specific study behind it, rather than to a general reading list.
- Sodium citrate improves high-intensity exercise performance. Requena et al., Journal of Strength and Conditioning Research, 2005 — review of bicarbonate and citrate supplementation. (PubMed)
- Extracellular buffering delays pH decline during intense exercise. Carr et al., Sports Medicine, 2011 — meta-analysis of alkalosis and performance. (PubMed)
- Sodium citrate causes less gastrointestinal distress than sodium bicarbonate. Comparative buffering agent tolerability literature. (PubMed)
Typical dosage used in studies
0.3–0.5 g per kg body weight, taken 120–180 minutes before exercise, split across doses with plenty of fluid. That is a substantial amount and the timing matters more than with most supplements.
Side effects and safety
The main issue is gastrointestinal — bloating, nausea and diarrhoea — though less than sodium bicarbonate at equivalent doses. The sodium load is significant and matters for anyone with hypertension or heart failure.
Medication interactions and who should avoid Sodium Citrate
Medication & safety check
The sodium content is the practical concern with antihypertensives and in heart failure. It also alkalinises urine, which affects excretion of some medications including lithium and certain antibiotics.
General information, not personal medical advice. If you take any medication, confirm it is safe to combine with Sodium Citrate with your doctor or pharmacist first.
Sources & further reading
The claim-level citations above are drawn from these sources:
- Requena et al., Journal of Strength and Conditioning Research, 2005 — review of bicarbonate and citrate supplementation — find on PubMed
- Carr et al., Sports Medicine, 2011 — meta-analysis of alkalosis and performance — find on PubMed
- Comparative buffering agent tolerability literature — find on PubMed
- NIH Office of Dietary Supplements
- NIH National Center for Complementary and Integrative Health
Frequently asked questions
Is it better than sodium bicarbonate?
Comparable buffering with better tolerability, which is its main advantage. Bicarbonate is cheaper and better studied.
When should I take it?
Two to three hours before, split into doses with fluid. Taking it too close to exercise is how people end up with gastrointestinal trouble.
Does it help endurance events?
Not meaningfully. The benefit is in efforts of roughly 1–7 minutes, where acidosis limits performance.
Where you'll find Sodium Citrate
Sodium Citrate appears in Hydration & Performance formulas. Browse the supplement guides to see the products we review, each with a full breakdown of formula, pricing and safety.
Related ingredients to explore
Ingredients often studied or formulated alongside Sodium Citrate.
General information, not medical advice.