Sodium Citrate

What Does Sodium Citrate Do?

Sodium citrate is a salt of citric acid that serves as a highly bioavailable source of sodium, crucial for maintaining osmotic pressure and fluid balance during intense training. It is particularly valued in pre-workout formulas for its ability to keep you hydrated without the digestive harshness often associated with standard table salt.

• Enhanced Hydration: By increasing sodium levels in the blood, it helps your body retain water, preventing dehydration during long, high-intensity sessions.
• Improved Blood Volume: Sodium is the primary extracellular cation; higher levels support plasma volume, which improves nutrient delivery to and waste removal from working muscles.
• Lactate Buffering: The citrate component can act as a mild buffering agent, potentially delaying the onset of muscular fatigue by neutralizing metabolic acidosis during high-rep sets.
• Muscle Contraction Support: Sodium is essential for the electrical signaling between nerves and muscles, preventing cramping and ensuring peak power output throughout your workout.

Clinical vs. Gym Bro Dosing

Key Insight: Sodium citrate is often preferred over table salt (sodium chloride) because it is significantly easier on the stomach and provides a secondary buffering effect that can help you push through the 'burn' during high-intensity intervals.

Side Effects & Warnings

• Gastrointestinal Distress: Taking very high doses on an empty stomach or with insufficient water can lead to bloating, cramping, or a mild laxative effect.
• Water Retention: Because it helps your body hold onto fluid, you may notice temporary puffiness or a slight increase in scale weight immediately following use.
• Blood Pressure: Individuals with sodium-sensitive hypertension should monitor their total daily sodium intake closely when adding this to their supplement stack.

Tip: Always consume sodium citrate with at least 16-20 ounces of water to ensure proper absorption and to avoid osmotic imbalances in the gut.