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
Which exercise might benefit?
The ISSN review finds the clearest application in high-intensity efforts lasting roughly 30 seconds to 12 minutes, including some repeated efforts. 1
Benefit depends on the task and tolerance; this is not a general promise of better stamina. 1
Does it make you stronger?
A 2020 meta-analysis found a small improvement in muscular endurance across 13 studies, but no improvement in strength across 11 studies. 2
Who has been studied?
An umbrella review rated the evidence low to moderate in quality. Participants in the included reviews were predominantly men, limiting certainty for other groups. 3
Can it protect kidney function?
A review of 15 trials involving 2,445 people with chronic kidney disease found possible slowing of kidney decline, with low-certainty evidence. Effects on blood pressure, edema, and mortality were uncertain. 4
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Fitness1 effect
Organ Function1 effect
Gut Health1 effect
No study is linked to this rating.
Weight Management1 effect
No study is linked to this rating.
Adverse findings
Ratings where the reported effect was unfavourable.
No study is linked to this rating.
All studies
6 publications are linked to Sodium Bicarbonate, newest first.
Sources
- International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance Journal of the International Society of Sports Nutrition, 2021
- Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review Journal of the International Society of Sports Nutrition, 2021
- A Systematic Review and Meta-Analysis on Effects of Bicarbonate Therapy on Kidney Outcomes Kidney International Reports, 2021 · Study record