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Mineral

Sodium Bicarbonate

Sodium bicarbonate is baking soda, an alkaline salt of sodium used in cooking, as an antacid and in sports research.

Also listed as Baking Soda, Bicarb, Bicarbonate

FitnessOrgan FunctionGut HealthWeight Management

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Endurance and staminaFitnessModerateA3 studies
Kidney HealthOrgan FunctionModerateA3 studies
Gut healthModerateBNo linked study
MetabolismWeight ManagementSmallCNo linked study
Every rating with its studiesGrouped by health goal, with the publications behind each rating

Why do people take it?

Sodium bicarbonate is used as an antacid and is prescribed for certain acid–base disorders. Sports research examines a separate use: buffering acid during intense exercise. 1 2

What does acidosis mean here?

Metabolic acidosis is excess acid in the blood, sometimes associated with advanced kidney disease. A blood test helps establish the problem. 3

Key studies

The most recent publications linked to Sodium Bicarbonate's ratings.

Ergogenic Effects of Sodium Bicarbonate on Resistance Exercise: A Randomized, Double-Blind, Placebo-Controlled Study2023International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance2021The Effects of Oral Sodium Bicarbonate on Renal Function and Cardiovascular Risk in Patients with Chronic Kidney Disease: A Systematic Review and Meta-Analysis2021Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis2020A Systematic Review and Meta-Analysis on Effects of Bicarbonate Therapy on Kidney Outcomes2020
All 6 studiesEvery publication linked to Sodium Bicarbonate

Why people take it

Essential Health22.3%
Energy20.8%
Immune Support15.5%
Fitness11%
Bone & Joint6.5%
Cognition5.7%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Will it increase maximum strength?

The cited meta-analysis found no improvement in muscular strength, although endurance improved modestly. 4

Is a larger sports dose better?

The ISSN review found more side effects at 0.4–0.5 g/kg without a clear additional benefit. 2

Can I diagnose acidosis from how I feel?

Kidney-related metabolic acidosis is assessed with blood testing and clinical evaluation. 3

Does the kidney research apply to healthy people?

The cited trials enrolled people with chronic kidney disease; they do not establish preventive benefits in healthy kidneys. 5

Can I take it with my regular medicines?

MedlinePlus advises at least two hours of separation; discuss the combination with your clinician or pharmacist. 1

Sources

  3. Metabolic acidosis National Kidney Foundation, 2024