Sodium Citrate
Also known as: Trisodium Citrate, Sodium Citrate Dihydrate, E331
A tribasic sodium salt of citric acid functioning as both an electrolyte source and systemic alkalizing agent that increases blood bicarbonate concentration and extracellular buffering capacity.
Last reviewed: 2024-04-10 · 1 indexed study
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Overview
Sodium citrate is a buffering electrolyte salt used in hydration formulas and as an ergogenic alkalizing agent. It replenishes sodium lost through sweat and may buffer metabolic acidosis during high-intensity exercise.
Mechanism & Function
White crystalline buffering salt. Highly water-soluble, mildly salty-tart.
- Powder
- Capsule
- RTD
Powder is generally preferred for bioavailability or efficacy.
Mechanism of Action
Citrate is metabolized to bicarbonate in the liver, raising blood pH and extracellular buffering capacity. Sodium replaces sweat losses and maintains plasma volume via osmotic retention of water.
Physiological Role
Maintains plasma sodium concentration critical for nerve impulse transmission, muscle contraction, and fluid balance. Citrate enters the TCA cycle providing metabolic substrate.
Primary Pathways
Performance / Health Relevance
Pre-exercise sodium citrate loading (0.3–0.5g/kg) has been shown to improve time-to-exhaustion in events lasting 1–7 minutes by buffering hydrogen ion accumulation.
Evidence Review
Compare Sodium Forms
Full comparison8 sodium forms are indexed. Bioavailability, clinical evidence, and best-use cases differ meaningfully between them.
| Form | Evidence |
|---|---|
Sodium CitrateThis page Rapidly absorbed. Citrate form is better tolerated than sodium bicarbonate with similar buffering effects. | 65/100 |
| Calcium Caseinate DIAAS ≈ 1.18; complete EAA profile. | 78/100 |
| Sodium Bicarbonate Oral ingestion reliably raises blood bicarbonate and pH based on RCTs and meta-analyses | 69/100 |
| Pink Himalayan Salt 100% — fully ionised when dissolved. | 60/100 |
| Boron Not established in the provided abstracts. | 55/100 |
| Sodium Phosphate Not described in the provided abstracts. | 50/100 |
| Sodium Chloride Sodium chloride is well absorbed orally. | 48/100 |
| Hyaluronic Acid Oral bioavailability of intact HA is low; lower-molecular-weight forms are better absorbed. | 35/100 |
Practical Use & Dosage
- Minimum Effective Dose
- 300mg sodium per serving (hydration)
- Optimal Range
- 0.3–0.5g/kg body weight (ergogenic); 300–600mg sodium per 500mL fluid (hydration)
- Upper / Caution Level
- 0.5g/kg (GI distress risk increases above this)
- Timing
- 60–90 minutes pre-exercise (ergogenic); during exercise (hydration)
- Best Format
- Powder dissolved in water
- Bioavailability
- Rapidly absorbed. Citrate form is better tolerated than sodium bicarbonate with similar buffering effects.
- Absorption Considerations
- Co-ingest with fluid for hydration effect. Large bolus doses may cause GI distress — split dosing recommended.
Safety & Interactions
Side Effects
- •GI distress at high ergogenic doses
- •Bloating
- •Diarrhea (dose-dependent)
Contraindications
- Sodium-restricted diets
- Hypertension (consult physician)
- Renal impairment
Drug Interactions
- •Lithium
- •ACE inhibitors
Who Should Avoid
- •Those on strict sodium restriction
- •Uncontrolled hypertension
Monitoring
Monitor blood pressure in hypertensive individuals. Ensure adequate fluid co-ingestion.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Sodium Citrate typically used or indicated?
Sodium Citrate is most commonly used for: Electrolyte replenishment, Endurance sports, Heat acclimatization, Alkalizing agent. Maintains plasma sodium concentration critical for nerve impulse transmission, muscle contraction, and fluid balance. Citrate enters the TCA cycle providing metabolic substrate.
How does Sodium Citrate work?
Citrate is metabolized to bicarbonate in the liver, raising blood pH and extracellular buffering capacity. Sodium replaces sweat losses and maintains plasma volume via osmotic retention of water.
What is the recommended dose of Sodium Citrate?
The optimal range is 0.3–0.5g/kg body weight (ergogenic); 300–600mg sodium per 500mL fluid (hydration). with a minimum effective dose of 300mg sodium per serving (hydration). Best taken: 60–90 minutes pre-exercise (ergogenic); during exercise (hydration). Upper / caution level: 0.5g/kg (GI distress risk increases above this).
What are the side effects of Sodium Citrate?
Reported side effects include: GI distress at high ergogenic doses; Bloating; and Diarrhea (dose-dependent). Monitoring: Monitor blood pressure in hypertensive individuals. Ensure adequate fluid co-ingestion.
Does Sodium Citrate interact with medications?
Known or theoretical interactions: Lithium; and ACE inhibitors. Always check with a clinician before combining with prescription medication.
Who should avoid Sodium Citrate?
Sodium Citrate is generally not recommended for: Those on strict sodium restriction; Uncontrolled hypertension; Sodium-restricted diets; Hypertension (consult physician); and Renal impairment.
How strong is the evidence for Sodium Citrate?
Evidence level: Moderate (overall score 65/100), based on 1 indexed study on SuppIndex.
Research & References (1)
Sodium citrate ingestion and exercise performance: a meta-analysis
Meta-analysis showing sodium citrate ingestion produces small but significant improvements in high-intensity exercise performance.
Related Ingredients
Other top-rated ingredients in Hydration Ingredients.
Oral Rehydration Salts
75/100Randomized trials in healthy adults show ORS reduces urine output and increases short-term fluid retention compared with plain water, and promotes greater post-exercise rehydration than water; systematic reviews of treatments for acute diarrhoea list ORS among studied interventions. Evidence supports ORS for short-term replacement of fluid and electrolytes in these contexts.
Pink Himalayan Salt
60/100~98% NaCl with trace iron oxide imparting pink colour; trace minerals are too low to be nutritionally significant but salt provides 590 mg sodium/g.
Dipotassium Phosphate
58/100Buffered potassium-phosphate salt with role in 2,3-DPG erythrocyte production, ATP/PCr resynthesis, and acid-base balance.
Research Overview
Moderate EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/sodium-citrate
SuppIndex. (2026). Sodium Citrate: Evidence summary, dosage and clinical studies. Retrieved October 24, 2026, from https://thesuppindex.com/ingredients/sodium-citrate
Based on 1 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Part of comprehensive electrolyte formulas with potassium, magnesium, and calcium.