Last verified: 17 days ago
Sodium Bicarbonate
Also known as: baking soda, NaHCO3, bicarb, sodium hydrogen carbonate
Evidence under review. — Not yet rated
Alkalizing agent shown to boost high-intensity athletic performance and support acid-base balance in the body.
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What it does
Sodium bicarbonate is a naturally occurring salt that acts as a buffer in the body, neutralizing acid buildup during intense exercise and in certain medical conditions. At a dose of 0.3 g/kg body...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
0.3 g/kg body weight for athletic performance; varies by medical use
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Found in
What the Science Says
Sodium bicarbonate is a naturally occurring salt that acts as a buffer in the body, neutralizing acid buildup during intense exercise and in certain medical conditions. At a dose of 0.3 g/kg body weight, it has been shown to increase peak power output during high-intensity exercise and improve blood buffering capacity. In clinical settings, it is used to treat metabolic acidosis, reverse drug toxicity, and support kidney disease patients who struggle to maintain healthy bicarbonate levels.
What It Doesn't Do
Won't improve endurance or aerobic performance on its own. Not a muscle-builder. No evidence it helps with weight loss. Taking it in orange juice or other acidic drinks does not meaningfully change blood pH or boost performance beyond its buffering effect. It is not a substitute for medical treatment of serious conditions.
Evidence-Based Benefits
Boosts peak anaerobic power during high-intensity exercise in trained athletes.
Moderate EvidenceEffective at: 0.3 g/kg body weight daily
Supporting studies (click to view on PubMed):
Raises blood pH and bicarbonate levels, improving the body's ability to buffer exercise-induced acid.
Moderate EvidenceEffective at: 0.3 g/kg body weight
Supporting studies (click to view on PubMed):
May help preserve muscle mass and improve bicarbonate levels in chronic kidney disease patients.
Weak EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
Reverses dangerous heart rhythm changes caused by sodium channel blocker drug toxicity in emergency settings.
Weak EvidenceEffective at: Clinical IV dosing only — not a supplement use
Supporting studies (click to view on PubMed):
Reduces urine output and supports fluid retention when used as a hyperhydration strategy before exercise.
Weak EvidenceEffective at: 0.3 g/kg body weight
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Good — sodium bicarbonate is rapidly absorbed and measurably raises blood pH and bicarbonate levels within 60 minutes of ingestion at standard doses.
Red Flags to Watch For
- Gastrointestinal side effects (nausea, bloating, cramping) are common at performance doses of 0.3 g/kg and higher
- High sodium content may be problematic for people with hypertension, heart failure, or kidney disease
- Medical uses (e.g., treating poisoning or drug toxicity) require clinical supervision — do not self-administer high doses
- Combining with glycerol or other hyperhydration agents may amplify fluid retention, which can be risky in certain populations
- Supplement products vary widely in dose and purity — 1000+ registered products means quality control is inconsistent
Products Containing Sodium Bicarbonate
See how Sodium Bicarbonate is used in these analyzed products:
Frequently Asked Questions
What does Sodium Bicarbonate do?
Alkalizing agent shown to boost high-intensity athletic performance and support acid-base balance in the body.
What is the effective dose of Sodium Bicarbonate?
0.3 g/kg body weight for athletic performance; varies by medical use
Is Sodium Bicarbonate safe?
Gastrointestinal side effects (nausea, bloating, cramping) are common at performance doses of 0.3 g/kg and higher
What doesn't Sodium Bicarbonate do?
Won't improve endurance or aerobic performance on its own.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25