Citric Acid
A central intermediate in the TCA cycle (citric acid cycle). Traditionally used for fatigue recovery and mineral absorption enhancement; chelation with minerals like magnesium and calcium may improve their bioavailability.
An ingredient with still-limited research
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Effects reported in research
May improve absorption of minerals like magnesium and calcium through chelation
Traditionally used for post-exercise lactate (hydrogen ion) metabolism support
Research supports kidney stone prevention via elevated urinary citrate
Dosage & timing
- 1–3 g/day.
- Often consumed in mineral combinations (magnesium citrate, etc.).
Cautions
- •Long-term high-dose intake may erode tooth enamel.
- •Rinse with water or dilute before consuming.
- •Avoid on an empty stomach if GI-sensitive.
Supporting research
Effects of electrolyte and hydration strategies on exercise performance and muscle cramp prevention: a review
Journal of Sports Sciences, 2011
A systematic review of the literature on fluid and electrolyte supplementation during exercise. Dehydration exceeding 2% body weight was confirmed to significantly impair performance. Sodium promotes fluid retention and intestinal absorption, and sodium loss during prolonged exercise increases the risk of muscle cramps and hyponatremia. Sports drinks (electrolytes + carbohydrates) outperform water alone for performance maintenance in exercise exceeding 60 minutes. Potassium is essential for muscle contraction and nerve conduction; magnesium is involved in muscle relaxation and electrolyte balance.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Journal of Research in Medical Sciences, 2012
A double-blind, placebo-controlled RCT giving magnesium 500 mg/day for 8 weeks to 46 elderly adults with primary insomnia. Subjective sleep time and sleep efficiency improved significantly, early morning awakening decreased, and serum melatonin and renin rose while cortisol fell. Because participants were elderly, the results may not generalize to young athletes, and the sample size was small.
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