Disodium Citrate
Also known as: Sodium citrate, trisodium citrate, citrate salts, Na2C6H6O7, Disodium Citrate
Overview
Disodium citrate is a sodium salt of citric acid, synthetically produced but related to naturally occurring citrate. It functions as a mineral salt supplement, alkalizing agent, and buffering agent. Its primary uses include counteracting metabolic acidosis, improving exercise performance by buffering lactic acid, and supporting bone mineralization processes. By increasing systemic bicarbonate and blood pH, it enhances the body's buffering capacity, which can delay fatigue during high-intensity exercise and help neutralize acid load. While research specifically on disodium citrate is moderate, evidence often extrapolates from broader citrate salt studies, with several randomized controlled trials (RCTs) supporting its effects.
Benefits
Disodium citrate offers several evidence-based benefits, particularly in exercise performance and acid-base balance. Acute supplementation (0.5 g/kg) has been shown to significantly improve performance in various high-intensity fitness tasks (e.g., chin-ups, squat jumps, burpees) with moderate to large effect sizes (Cohen’s d 0.69–2.52) and reduce post-exercise lactate levels in athletes, indicating its role as an ergogenic aid. While direct evidence for disodium citrate in bone health is limited, related citrate salts like calcium citrate have demonstrated the ability to restore mineralization in bone-forming cells under acidic conditions, suggesting a plausible benefit for bone health. Its alkalizing effects may also help counteract chronic subclinical metabolic acidosis (CSSMA), potentially improving digestive enzyme function and reducing acid-related tissue damage. These benefits are most relevant for athletes engaged in high-intensity exercise and individuals with acid-base imbalances or concerns about bone mineralization.
How it works
Disodium citrate primarily acts as a systemic alkalizing agent. Upon ingestion, the citrate ions are metabolized, leading to an increase in bicarbonate levels in the blood. This increased bicarbonate buffers hydrogen ions, thereby raising blood pH and enhancing the body's buffering capacity. During high-intensity anaerobic exercise, this mechanism helps to neutralize lactic acid accumulation, delaying muscular fatigue. Citrate also interacts with body systems by supporting osteoblast mineralization activity, as observed with related citrate salts, and may influence digestive enzyme function by modulating pH. Its well-absorbed nature allows citrate ions to enter systemic circulation and participate in these metabolic and buffering pathways.
Side effects
Disodium citrate is generally considered safe when used within recommended doses. The most common side effects, typically associated with high doses, include mild gastrointestinal discomfort. Uncommon side effects (1-5%) can involve electrolyte imbalance, particularly due to the sodium load, if overdosed. Rare side effects (<1%) such as allergic reactions are highly infrequent. It's important to note potential drug interactions; disodium citrate may affect the absorption of certain minerals. Contraindications include severe renal impairment and conditions requiring a sodium-restricted diet. Individuals with hypertension or cardiovascular conditions should monitor their sodium intake carefully when supplementing with disodium citrate.
Dosage
For acute exercise performance benefits, a minimum effective dose of approximately 0.5 g/kg body weight is recommended. The optimal dosage range for buffering effects is 0.5 g/kg body weight, typically taken 2-3 hours before exercise. The peak effect on blood pH and lactate levels occurs around 2-3 hours post-ingestion. While a maximum safe dose is not well-defined, excessive sodium intake should be avoided. Disodium citrate is commonly available as a powder or in capsules. Food intake may influence absorption kinetics, with a fasting state potentially enhancing bioavailability. No specific cofactors are required, but adequate hydration is always recommended.
FAQs
Is disodium citrate safe for daily use?
Generally, yes, within recommended doses. However, individuals should monitor their overall sodium intake, especially if on a sodium-restricted diet.
Can it improve endurance?
Evidence suggests it improves high-intensity exercise performance and delays fatigue, which can contribute to better endurance in specific activities.
How quickly does it work?
Effects on exercise performance and blood pH typically appear within 2-3 hours after ingestion, making it suitable for acute pre-exercise use.
Does it help bone health?
Related citrate salts, like calcium citrate, support bone mineralization. While direct evidence for disodium citrate is limited, its alkalizing properties suggest a plausible role.
Is it the same as sodium bicarbonate?
Both are alkalizing agents, but they are chemically distinct. Disodium citrate may offer similar benefits with potentially fewer gastrointestinal side effects compared to sodium bicarbonate.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10885582/ – This double-blind crossover RCT with 20 athletes investigated the effects of acute sodium citrate (0.5 g/kg) on exercise performance. It found significant improvements in multiple fitness tasks and reduced post-exercise lactate levels, supporting its ergogenic benefits for high-intensity exercise.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7763163/ – This in vitro study on bone-forming cells demonstrated that calcium citrate supplementation restored mineralization impaired by acidic conditions over 14-21 days. This indicates a role for citrate in bone health, particularly in mitigating acidosis-induced mineralization issues.
- https://journals.sagepub.com/doi/full/10.1177/2515690X221142352 – This narrative review discusses chronic subclinical metabolic acidosis (CSSMA) and highlights the potential of citrate to improve systemic alkalinity. It cites benefits of bicarbonate and citrate supplementation on buffering capacity and delaying fatigue, supporting the broader alkalizing effects of citrate.
