Mineral
Sodium Citrate
Also known as: Sodium citrate tribasic, Trisodium citrate, Citric acid sodium salt
Sodium citrate is a mineral compound that provides bioavailable sodium and may support hydration status and electrolyte balance, particularly during or after exercise. It is commonly used as a buffering agent in sports supplements to enhance performance and reduce exercise-induced acidosis.
Primary uses
- Electrolyte replenishment
- Hydration support
- Exercise performance and endurance
- Acid-base balance during high-intensity exercise
- Buffering agent in supplement formulations
How it works
- Provides sodium to maintain osmotic balance and fluid retention
- Buffers lactate and hydrogen ions during high-intensity exercise
- Supports cellular hydration status
Dosage
- Typical range
- 500 mg to 5 g daily, depending on activity level and sodium needs
- Timing
- During or around workouts for performance applications; with meals for general supplementation
- With food
- Can be taken with or without food; with food may reduce GI distress if taken in higher doses
- Duration
- Safe for long-term use as part of balanced mineral intake; total daily sodium from all sources should not exceed recommended dietary limits (2,300 mg/day for most adults)
- Special populations
- Athletes and active individuals may benefit from higher intake; people with hypertension or sodium-sensitive conditions should limit intake; older adults should monitor total sodium consumption
Forms
- Powder· 70/100
- Capsule· 70/100
Safety
Common side effects
- Generally well-tolerated at typical doses
- Excessive intake may cause bloating or water retention
- High doses may cause mild GI upset
Contraindications
- Hypertension or sodium-sensitive conditions (consult healthcare provider)
- Kidney disease or impaired renal function
- Heart failure or edema conditions
- Concurrent use of sodium-restricted diet
Evidence notes
Sodium is an essential electrolyte with strong evidence for its role in hydration and performance. Sodium citrate specifically has good evidence as a buffering agent in endurance sports; multiple RCTs support modest performance benefits in high-intensity exercise lasting 1-7 minutes, though effects are modest and variable by individual.
Grade B: Some human trials support key claims; further confirmation needed.
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