What’s the Deal with Citric Acid? A Clear Look at This Common Ingredient

Take a look at the back of almost any packaged food or supplement, and you’ll likely spot citric acid on the label. It’s everywhere — and naturally, people are starting to ask questions:
What is it? Is it safe? And why is it in so many things?

In this post, we’ll cover everything you need to know about citric acid, including what it is, how it’s made, where it shows up in your food, and whether or not it’s something to worry about.

What Exactly Is Citric Acid?

Citric acid is an organic compound naturally found in citrus fruits — lemons, limes, oranges, and grapefruits. Chemically, it’s known as C₆H₈O₇, and your body actually produces and uses it as part of a crucial energy process known as the citric acid cycle (also called the Krebs or TCA cycle). This process helps turn food into usable energy, namely ATP, which fuels almost every function in your body.

On the shelf, citric acid appears as a flavor enhancer, preservative, and pH adjuster in thousands of foods and drinks. Its sour taste makes it ideal for candies, sodas, electrolyte powders, and even frozen meals.

How It’s Made (And Why That Matters)

While citric acid does occur naturally in citrus fruits, the version added to most products today is produced through fermentation. Manufacturers feed sugar to a specific strain of fungus — Aspergillus niger — and through fermentation, citric acid is created as a byproduct. The acid is then extracted and purified before being used in food or supplement products.

Why use this method? Simple: it’s more efficient and cost-effective than squeezing it out of fruit. Importantly, the final product is molecularly identical to what’s found in nature.

That said, some people express concern over the fungus used in production. While Aspergillus niger can produce a toxin (ochratoxin A) in certain settings, strict manufacturing and filtration processes remove the fungus and its byproducts from the finished citric acid. Even conservative toxicology reviews have deemed this production method safe for general use.

Where You’ll Find Citric Acid

You’ll see citric acid on the ingredient lists of:

• Flavored drinks and sodas

• Sports and electrolyte mixes

• Juice concentrates

• Candy and sour snacks

• Canned goods and sauces

• Ice cream and frozen meals

• Supplements (often in “citrate” form)

Because citric acid is present in many processed foods, it’s sometimes viewed negatively by association. But it’s not the acid itself that’s the problem — it’s the context. A soda loaded with sugar and artificial coloring isn’t unhealthy because of citric acid. It's everything else that makes it worth reconsidering.

Worth noting: fresh citrus fruits contain much more citric acid than you’ll typically find in processed foods. One ounce of lemon juice has around 1.5 grams of citric acid — about the same amount as a single packet of flavored electrolyte powder.

Health Benefits of Citric Acid

While its main purpose in packaged goods is flavor and preservation, citric acid also offers a few notable health benefits:

1. Improves Mineral Absorption

Citric acid binds to minerals like calcium, magnesium, and phosphorus — making them easier for your body to absorb. That’s why you’ll see forms like magnesium citrate or calcium citrate in supplements.

Studies in both humans and animals have shown that consuming citric acid alongside mineral-rich foods improves nutrient uptake, particularly for bone-supporting minerals.

2. May Support Kidney Health

Citric acid’s ability to bind calcium also helps prevent the formation of kidney stones — which are often made of crystallized calcium. People with low urinary citrate levels are at higher risk for stones, and some clinical reviews suggest that citrate therapy can help reduce recurrence.
Still, results vary across studies, so it’s best to consult a medical professional if you have a history of kidney stones.

3. Supports Energy Production

Citric acid plays a central role in how your body produces energy. It’s the starting point for the citric acid cycle, a biochemical process that fuels nearly every cellular function.
Interestingly, studies have also found that citric acid supplementation may reduce fatigue and stress — performing even better than some common energy supplements like L-carnitine in certain trials.

Are There Any Risks?

Citric acid is considered generally recognized as safe (GRAS) by the FDA and is widely used across the food industry.

That said, here are a few things to be aware of:

• Don’t inhale it or get it in your eyes. As a fine powder, it can irritate or damage tissue in the lungs or eyes.

• Mold sensitivity? While manufacturing removes fungal material, a small number of case reports suggest that some people may react to trace amounts left behind — though these cases are rare and not well-documented.

• Oral health. Like any acid, frequent exposure to citric acid (especially in candies or acidic drinks) can weaken tooth enamel over time if dental hygiene isn’t maintained.

Bottom Line: Should You Avoid Citric Acid?

Unless you have a specific sensitivity, there’s no strong reason to avoid citric acid. It’s found in nature, produced safely at scale, and has some real health applications when paired with minerals or used in the body’s energy systems.

If you prefer to skip it, that’s okay too — many products offer citric-acid-free options. But in general, citric acid doesn’t deserve the same scrutiny as the more questionable additives out there.

Have questions about other common ingredients?
We have more articless on malic acid, stevia, natural flavors and more. 

REFERENCES:

1. Overview of Citric Acid in Energy Metabolism
   Citric Acid Cycle – Khan Academy

2. Citric Acid Production Process
   Citric acid production by Aspergillus niger – Springer

3. Safety Evaluation of Citric Acid
   EFSA Scientific Opinion on Citric Acid

4. Citric Acid Enhancing Mineral Bioavailability
   Effects of citric acid on calcium and phosphorus absorption – PubMed

5. Citric Acid and Kidney Stones
   Role of citrate in preventing kidney stones – NCBI