How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Sodium citrate
Taken 2 to 3 hours before exercise, it makes the blood less acidic. This mainly helps very intense efforts lasting a few minutes; in long-distance running, half of the trials find nothing. Digestive issues are frequent.
Benefits
- Very intense efforts lasting 1 to 7 minutes: in a review of 33 articles, all measurements of this type show a gain with 500 mg per kilo; for slightly less intense efforts, only one in four.
- Repeated sprints: in 20 football players, less power lost across sprints, with 0.5 g per kilo taken 180 minutes before.
- Tennis: in 10 ranked young players, 8.0 games won versus 6.0 under placebo in a simulated match, and more consistent shots (58.5% versus 40.4%).
- 3,000 m and 5 km run: 610.9 seconds instead of 621.6 in 9 athletes, and 1,153.2 instead of 1,183.8 in 17 runners.
- 30 km cycling: in 8 trained cyclists, 3,459.6 seconds instead of 3,562.3.
- Rehydration: after losing 4% of their weight by sweating, 20 athletes regained more water and blood volume in 16 hours, without going faster over 40 km the next day.
Precautions
Digestive issues: frequent, especially within the 30 to 120 minutes following ingestion; the authors of a trial on 3,000 m consider that they prevent many athletes from using it. Extra weight: it makes you retain water, 0.4 kg more at the start of a 1,500 m in one trial. Limitations: in long-distance running, half of the trials find nothing: neither on a 5 km track run, nor on a 5,000 m in warm conditions, nor on a 1,500 m in female runners. No effect either on a 600 m, a 400 m swim, 45-second cycling sprints, or arm tests in wrestlers. Worse than bicarbonate at low dose: in 10 CrossFit athletes, 0.3 g per kilo of bicarbonate saved time on a 6 km cycle, citrate did not. In 10 young swimmers, only half swam a little faster over 200 m. The trials are small (6 to 24 people) and none involve traditional weight training.
Recommended dosage
0.5 g per kilo of body weight, in capsules, swallowed in under 60 minutes and finished 2 to 4 hours before exercise.
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How to take it
- Dose: 500 mg per kilo; 700 and 900 mg do not make the blood less acidic than 500 mg, and 900 mg cause more digestive issues.
- Timing: the effect peaks about 3 hours after ingestion (180 to 212 minutes in one trial); aim for ingestion finished 150 to 270 minutes before exercise.
- Duration of ingestion: swallowed in 15, 30, or 45 minutes, the dose works better than spread out over 60 minutes.
- Capsules rather than drink: in 24 people, capsules made the blood less acidic than the same dose in solution.
- Compared to bicarbonate: at recommended doses, the same effect on the blood and just as many digestive issues, but the citrate peak arrives later.
- To each their own rhythm: in 12 men, the timing of the peak varied from one time to the next; test the protocol in training before a competition.
Did you know?
With sodium citrate, ten ranked young tennis players won 8 games instead of 6 in a simulated one-hour match, with more consistent strokes.
What the studies say
This double-blind study showed that acute sodium citrate supplementation (0.5 g/kg) improved performance and reduced lactate accumulation in 20 fitness athletes. The athletes experienced significant improvements in all tested physical challenge events. Sodium citrate could therefore help delay muscular fatigue and increase performance by potentially preventing lactate accumulation.
Nabilpour M, Zouita A, Mayhew J, Mohammad Rahimi GR, Alikhajeh Y, Taheri M, Irandoust K, Youzbashi L, Granacher U, Zouhal H. — Journal of exercise science and fitness (2024) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more