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Sodium Bicarbonate
•Last Updated: December 23, 2024
Sodium bicarbonate is a buffer that neutralizes acidity in the human body. It is used in dental products and antacids and sometimes to treat acidosis in critical illness. When taken as a supplement, sodium bicarbonate can enhance exercise performance.
Sodium Bicarbonate is most often used forMuscle Gain & Exercise.The Examine Database covers Cycling Performance,General Athletic Performance, and 17 other conditions and goals.
Last Updated:December 23, 2024
93 references on this page
3,119 participants in 64 trials and 5 meta-analyses
Sodium Bicarbonate is linked to 19 conditions and outcomes. Get Examine+ to unlock these insights and the details of over 50,000 other studies.
Sodium bicarbonate (NaHCO3) primarily acts as a buffer to neutralize acids and is used as a drug in various medical applications including dental care products and antacids (to treat heartburn and indigestion, also known as dyspepsia).[2] Sodium bicarbonate is also sometimes used to treat acidosis in critical illness[3][4] and as a sports supplement for improving performance.[1][5] In the body, bicarbonate is produced by the kidneys and circulates in the blood to buffer changes in pH.[6][7]
Note that sodium bicarbonate is commonly known as baking soda in the US and Canada (or bicarbonate of soda in the UK, NZ, and Australia). This is not the same as baking powder, which contains sodium bicarbonate mixed with an acidic ingredient.
Supplementation with sodium bicarbonate before exercise has been found to enhance exercise performance, particularly during high-intensity activities lasting between 30 seconds and 12 minutes, during tests assessing muscular endurance (e.g., tests measuring reps to failure or time to maintain a constant isometric force), and in combat sports.[1][8][9][10][11][12][13]
Sodium bicarbonate is sometimes used intravenously in emergency settings to treat metabolic acidosis, but its use in this context is nuanced.[3] For example, the use of sodium bicarbonate in newborns or people with diabetic ketoacidosis is controversial due to potential adverse effects.[14][15][16]
In people with advanced chronic kidney disease (CKD), some evidence shows that treatment with sodium bicarbonate is associated with a lower risk of cardiovascular events, hospitalization, and mortality.[17][18] Some small studies have also shown that an intravenous infusion of sodium bicarbonate can prevent kidney problems caused by the dye used during angiography, a procedure used to identify the narrowing of blood vessels in the heart. However, large, well-designed randomized controlled trials[19][20] and meta-analyses[21][22][23][24] do not confirm this benefit. That said, sodium bicarbonate might prevent contrast-induced acute kidney injury in people with preexisting kidney disease.[25]
Some antacids, which are drugs used to treat heartburn, indigestion, and gastroesophageal reflux disease (GERD),[26][27] contain sodium bicarbonate. However, the specific effect of sodium bicarbonate on these conditions is unclear because many antacids also contain other ingredients, including aluminum hydroxide, calcium carbonate, and magnesium hydroxide, and even other drugs like omeprazole (a proton pump inhibitor). Furthermore, additional evidence is needed to determine whether sodium bicarbonate directly reduces acidity in the stomach.[28]
Sodium bicarbonate is sometimes used in dental care products to help improve dental health by reducing gingivitis and plaque.[29][30][31][32][33][34][35] However, because many such products contain additional ingredients, the direct benefit of sodium bicarbonate is unclear. Furthermore, many studies showing a benefit have been conducted by dental product manufacturers.[30][32][33][35] Meanwhile, some[36][37] but not all[38] randomized controlled trials have shown a direct benefit of chewing sodium-bicarbonate-containing gum on dental health. Further high-quality research is needed to clarify these effects.
When taken orally, doses of sodium bicarbonate higher than 0.3 grams per kilogram of body weight can increase the risk of gastrointestinal side effects, including bloating, nausea, and vomiting.[5][1]
Although some case studies of individual patients have found adverse effects of sodium bicarbonate, these are rare,[39][40][41] and, in general, sodium bicarbonate is considered safe for consumption when taken orally.[1][42]
Sodium bicarbonate likely improves high-intensity exercise performance by buffering the production of hydrogen ions, preventing a drop in pH in the blood or the muscles.[5][1][43][44][45][46][9]
The gastrointestinal side effects caused by high doses of sodium bicarbonate (bloating, nausea, vomiting, etc.) are probably caused by a reaction between bicarbonate and stomach acid, which releases CO2 in the stomach.[5][1]
Note that Sodium Bicarbonate is also known as:
- Baking Soda
- Bicarbonate of soda
- Bicarb
- Bicarbonate
- Sodium hydrogen carbonate
- Carbonic acid monosodium salt
Sodium Bicarbonate should not be confused with:
- Baking powder (which contains sodium bicarbonate mixed with an acidic ingredient)
Formulations: Sodium bicarbonate (often referred to as sodium bicarb, bicarb, baking soda, or bicarbonate of soda) is taken as tablets or loose powder when used as a supplement. In clinical practice, bicarbonate is administered intravenously as a solution.
Range of dosages studied: 0.2 to 0.5 grams of sodium bicarbonate per kilogram of body weight (g/kg). This is equivalent to 12–30 g (2–5 teaspoons) in a 60-kg person.
Safety information: Sodium bicarbonate interacts with several drugs, including aspirin, iron sulfate, and rosuvastatin (Crestor). If you use any of these drugs, always consult your doctor before using sodium bicarbonate. Sodium bicarbonate interacts with several conditions, including sodium/water balance and acid/base balance, which can affect people with chronic kidney disease, chronic liver disease, heart disease, or high blood pressure. If you have these conditions, always consult your doctor before using sodium bicarbonate.
Dosage recommendation: For exercise performance benefits, the optimal dose is approximately 0.3 grams per kilogram of body weight (g/kg) taken 1 to 3 hours before exercise. Alternatively, a multiday regimen can be used, consisting of 0.4 to 0.5 g/kg per day, distributed in smaller doses throughout the day (e.g., 0.1 to 0.2 g/kg at breakfast, lunch, and dinner) for 3 to 7 days before the day of exercise.[1]
Take with food: Optional.
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Which supplements are effective for swimmers?
In this network meta-analysis of 58 randomized controlled trials, there was limited evidence that supplementing with arginine or citrulline improved swimming performance.
Quick Summary
In this network meta-analysis of 58 randomized controlled trials, there was limited evidence that supplementing with arginine or citrulline improved swimming performance.
The study
A total of 1,014 trained swimmers and 18 different supplements were evaluated. The outcomes assessed were 50-meter, 100-meter, and 200-meter swimming times.
The following supplements had beneficial effects compared to a placebo:
- Arginine improved the 100-meter time (large effect size).
- Citrulline improved the 100-meter time (large effect size).
The dosage of arginine was 7 to 8 grams per day, and the dosage of citrulline was 8 grams per day.
The most studied supplements were creatine (17 studies) and sodium bicarbonate (9 studies). Neither of these supplements was better than a placebo for swimming performance.
The results
Arginine was evaluated in 3 studies, and citrulline was evaluated in 1 study. Further research is needed to strengthen confidence in the efficacy of these supplements for improving swimming performance.
Sodium bicarbonate for swimming performance?
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Which supplements are useful for elite combat sport athletes?
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Caffeine and/or sodium bicarbonate for improving muscular endurance?
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Sodium bicarbonate for people with chronic kidney disease: What are the risks and rewards?
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What was studied?
The efficacy and safety of supplementing with sodium bicarbonate in the context of chronic kidney disease (CKD).
The outcomes included kidney function (determined by estimated glomerular filtration rate or creatinine clearance), serum bicarbonate, blood pressure, and edema risk.
How was it studied?
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Dolorum doloremque facere ipsum non explicabo inventore. Excepturi delectus commodi maiores dignissimos cumque ab. Quod totam eveniet.
Excepturi est tenetur repudiandae soluta qui necessitatibus dolorem id. Saepe temporibus error tempora odio dolorum harum. Non ad quas cumque voluptatem.
Quisquam nesciunt quos mollitia corrupti eum excepturi. Rem repellendus dolorem deserunt magni tenetur. Accusantium dignissimos reprehenderit tempora.
Illo iusto laboriosam itaque occaecati culpa nemo dignissimos deserunt. Ad consectetur necessitatibus id doloribus numquam deleniti cum non illum. Ad nobis aperiam totam quod necessitatibus odio optio.
Illo soluta accusantium iusto rem maxime. Voluptatibus veritatis sapiente. A ut at.
Optio accusantium aspernatur deserunt. Nobis corporis sed fuga nemo quae. Accusantium a quod voluptatem unde ullam tenetur odit.
What were the results?
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Voluptatem eligendi dolor officia quia magnam laborum nemo. Laborum molestias ab aut fuga facere blanditiis. Velit reprehenderit odit inventore.
Iure iste provident facilis velit nesciunt voluptatibus. Ad aliquid ab repellendus eius cumque illo velit velit. Corporis omnis ad non.
Natus amet praesentium natus dolorem excepturi recusandae dolor dolorem labore. Possimus ut necessitatibus aliquid vel veniam aut minus. Suscipit facilis reprehenderit.
Ullam officiis distinctio. Dicta corrupti sed officia animi velit officia dolor architecto sint. Ducimus velit error ad possimus quo exercitationem voluptatem.
Reprehenderit occaecati labore suscipit ipsum libero maiores neque. Expedita cum quas. Delectus laudantium dolorem.
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Dolor corrupti in esse sunt quae sint delectus quibusdam. Vel accusantium deleniti. Quod minus error adipisci odit blanditiis.
Unde vero iusto fugiat pariatur dicta quibusdam. Laborum perferendis alias possimus consequuntur pariatur ratione explicabo. Perspiciatis expedita quae expedita excepturi saepe facere hic.
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Quos autem maiores sint. Facere inventore porro voluptate labore. Dolor ex vero eius accusamus possimus doloribus molestiae.
Expedita autem sapiente soluta sint quos ipsa. Esse unde modi harum. Maxime magnam perspiciatis voluptatem.
Quasi quibusdam error libero laboriosam. Quasi ipsa facere officiis consequuntur delectus itaque commodi possimus. Quam repellendus autem saepe.
Laborum neque animi repudiandae occaecati explicabo voluptatum at. Veritatis similique amet labore recusandae asperiores rem sunt. Pariatur veritatis voluptatibus animi praesentium cupiditate neque odio.
Quod fuga ut. Vitae labore ullam dolor autem suscipit. Molestiae adipisci corrupti cumque.
Quas asperiores mollitia necessitatibus repellendus repellendus. Iure repudiandae repudiandae consectetur sed. Est doloribus ea numquam reiciendis neque.
Porro cupiditate enim praesentium eveniet aspernatur deserunt fugit. Cupiditate sint odit quam velit cumque consequuntur. Voluptates sint ipsum cupiditate facilis tenetur quisquam.
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Anything else I need to know?
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Error iusto et neque beatae blanditiis fuga quos laboriosam eius. Illum temporibus iusto dignissimos earum animi necessitatibus. Ducimus facere officiis consequatur dicta ratione.
Odio veniam neque consequatur fugit. Sunt quod fugit. Minima saepe tenetur.
Numquam facilis corrupti beatae iusto dolore illo ab exercitationem. Vitae occaecati commodi sunt molestiae exercitationem. At earum ullam repellendus eos.
Tempore voluptas eveniet eligendi minima veritatis fugiat molestias culpa. Saepe nesciunt occaecati. At officia ullam nihil soluta rerum sint.
Inventore id nobis itaque exercitationem. Ipsam amet voluptatum unde earum. Laboriosam nisi consequatur expedita dolores.
Accusantium dignissimos pariatur placeat voluptatum accusamus. Ipsam deserunt vel quae architecto beatae sapiente cupiditate. Similique sapiente incidunt.
Supplementation with sodium bicarbonate before exercise has been found to enhance exercise performance, particularly during high-intensity activities lasting between 30 seconds and 12 minutes, during tests assessing muscular endurance (e.g., tests measuring reps to failure or time to maintain a constant isometric force), and in combat sports.[1][8][9][10][11][12][13]
Sodium bicarbonate is sometimes used intravenously in emergency settings to treat metabolic acidosis, but its use in this context is nuanced.[3] For example, the use of sodium bicarbonate in newborns or people with diabetic ketoacidosis is controversial due to potential adverse effects.[14][15][16]
In people with advanced chronic kidney disease (CKD), some evidence shows that treatment with sodium bicarbonate is associated with a lower risk of cardiovascular events, hospitalization, and mortality.[17][18] Some small studies have also shown that an intravenous infusion of sodium bicarbonate can prevent kidney problems caused by the dye used during angiography, a procedure used to identify the narrowing of blood vessels in the heart. However, large, well-designed randomized controlled trials[19][20] and meta-analyses[21][22][23][24] do not confirm this benefit. That said, sodium bicarbonate might prevent contrast-induced acute kidney injury in people with preexisting kidney disease.[25]
Some antacids, which are drugs used to treat heartburn, indigestion, and gastroesophageal reflux disease (GERD),[26][27] contain sodium bicarbonate. However, the specific effect of sodium bicarbonate on these conditions is unclear because many antacids also contain other ingredients, including aluminum hydroxide, calcium carbonate, and magnesium hydroxide, and even other drugs like omeprazole (a proton pump inhibitor). Furthermore, additional evidence is needed to determine whether sodium bicarbonate directly reduces acidity in the stomach.[28]
Sodium bicarbonate is sometimes used in dental care products to help improve dental health by reducing gingivitis and plaque.[29][30][31][32][33][34][35] However, because many such products contain additional ingredients, the direct benefit of sodium bicarbonate is unclear. Furthermore, many studies showing a benefit have been conducted by dental product manufacturers.[30][32][33][35] Meanwhile, some[36][37] but not all[38] randomized controlled trials have shown a direct benefit of chewing sodium-bicarbonate-containing gum on dental health. Further high-quality research is needed to clarify these effects.
The amino acid beta-alanine is a precursor for synthesizing carnosine, a molecule that helps buffer acid in muscles. Daily supplementation with beta-alanine can increase muscle carnosine levels[47] and boost exercise performance during high-intensity, short-duration activities which last between 30 seconds and 10 minutes.[48][49][50][51][52] Current evidence suggests that combining beta-alanine with sodium bicarbonate can further enhance exercise performance during high-intensity, short-duration activities.[53][54]
Studies that have compared transdermal (on the skin) sodium bicarbonate supplements to oral bicarbonate have generally found oral delivery to be better. The results from testing of transdermal bicarbonate have been mixed, both in terms of its ability to enhance exercise performance and its ability to affect systemic acid-base balance.[55][56]
Transdermal sodium bicarbonate supplements are applied as a lotion directly to the skin. Because they bypass the gastrointestinal (GI) tract, transdermal bicarbonate supplements are marketed to have all the advantages of oral bicarbonate without any of the unpleasant GI side effects. However, because transdermal bicarbonate is generally unable to affect the systemic acid-base balance, researchers in one study used a specialized technique to measure local changes in muscle pH after application of the transdermal bicarbonate. Consistent with previous studies, the researchers observed only a marginal change in systemic pH. However, the transdermal bicarbonate caused a significant increase in intramuscular pH, which indicates that it was penetrating into the muscles after application on the skin.[57] This trial was performed in resting participants, so the effect on exercise performance wasn’t tested. These results suggest that by affecting intramuscular pH, transdermal bicarbonate has the potential to affect exercise performance, but more research is needed to determine its efficacy.
2024-08-08 00:30:02
Table added
minor
We added a table to the "What are sodium bicarbonate's main benefits?" FAQ that summarizes the likelihood of truth concerning claims made about its effects.
Written By
2024-07-29 00:30:02
Full page update
major
We added 4 new meta-analyses to the Examine database.
The page did not contain FAQs, so all standard FAQs were added:
What are sodium bicarbonate's main benefits?
What are sodium bicarbonate's main drawbacks?
How does sodium bicarbonate work?
The following additional FAQ was also added: Does combining beta-alanine with sodium bicarbonate improve exercise performance?
🚧 Under Renovation 🚧
The information in this section is slated for renovation — it will soon be transformed into a more usable (and readable!) form in the coming months. As such, the text in this section may be out of date and not up to Examine’s current standards for writing style.
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