Sodium Bicarbonate
Sodium Bicarbonate (Baking Soda)
Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.
Sodium bicarbonate (baking soda) is a well-researched ergogenic aid that buffers metabolic acid produced during high-intensity exercise. By maintaining blood pH, it delays fatigue and extends performance in efforts lasting 1-10 minutes. Used by competitive athletes in rowing, swimming, sprinting, and combat sports. One of the few legal performance enhancers with solid evidence.
Mechanisms of Action
Acid Buffering
Neutralizes lactic acid accumulation
Recommended Dose
0.2-0.3g per kg bodyweight (14-21g for 70kg person)
Loading: Serial loading: 0.1-0.2g/kg divided over 3-5 doses throughout the day before competition reduces GI issues
Optimal Timing
- 60-180 minutes before exercise
- Split into multiple doses
Take with food
Best Form
Pharmaceutical-grade sodium bicarbonate powder or capsules
Alternatives: Food-grade baking soda, Effervescent tablets
Capsules may reduce taste issues. Some athletes use enteric-coated to reduce GI side effects.
Duration
Minimum: acute use
Optimal: acute use
Cycling: Not required
Note: Take with carbohydrate-rich meal/snack. Splitting dose reduces GI distress. Peak buffering at 60-90 min.
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Performance Boost
Extended high-intensity capacity
Delayed Fatigue
More reps or longer time at high intensity
Trial in training before competition to assess tolerance
Contains significant sodium — use cautiously
Who Should NOT Take This
- Heart failure
- Hypertension (sodium load)
- Kidney disease
Drug Interactions
Alkalinizes urine, affecting drug excretion
Possible Side Effects
Tip: Split doses; take with food; use serial loading protocol
Tip: Ensure adequate hydration
Warnings
- GI side effects are common — practice before competition
- Significant sodium load — not for those with hypertension
- Best for 1-10 minute efforts; less benefit for longer endurance
Top studies from 40+ peer-reviewed papers
Jung B et al. • JAMA (2025)
“For patients with severe metabolic acidemia and moderate to severe acute kidney injury, intravenous sodium bicarbonate did not affect mortality.”
Key Findings:
- The median age was 67 years (IQR, 59-74 years); 194 of 314 patients (62%) in the bicarbonate group and 185 of 313 controls (59%) were male.
- In the primary analysis, day 90 all-cause mortality was 195 of 314 patients (62.1%) in the bicarbonate group and 193 of 313 (61.7%) in the control group (absolute difference, 0.4; 95% CI, -7.2 to 8.0; P = .91).
- Among 18 secondary outcomes, kidney replacement therapy was used in 109 of 314 (35%) bicarbonate group patients and 157 of 313 (50%) controls (absolute difference, -15.5; 95% CI, -23.1 to -7.8).
Domínguez R et al. • Journal of the International Society of Sports Nutrition (2025)
“Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.”
Key Findings:
- This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
- The systematic review included 422 swimmers (61.8% male, 38.2% female), with distances assessed ranging from 50 m to 800 m, including studies employing interval procedures.
- Creatine showed a significant effect (ES = -0.46; 95% CIs = -0.75 to -0.17, p = 0.002; I2 = 11%) on swimming performance, while the rest of the analyzed supplements did not show significant effects (all p > 0.05).
He Q et al. • Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025)
“Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.”
Key Findings:
- Oxidising agents showed a trend towards reducing the incidence of VAP compared to the control group (risk ratio: 0.24, 95% confidence interval: 0.05-1.10).
- Administration of saline was associated with a notable reduction in ICU mortality (risk ratio: 0.18, 95% confidence interval: 0.04-0.88) versus no mouthwash.
- Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.
- Saline solution emerges as a promising alternative, associated with a significant reduction in mortality rates.
Yang TY et al. • Clinical journal of the American Society of Nephrology : CJASN (2024)
“In patients with CKD and MA, sodium bicarbonate supplementation may provide potential benefits in preventing the deterioration of kidney function and increasing muscle mass.”
Key Findings:
- Fourteen RCTs comprising 2037 patients demonstrated that sodium bicarbonate supplementation significantly improved eGFR (standardized mean difference [SMD], 0.33; 95% confidence interval [CI], 0.03 to 0.63; P = 0.03).
- The group receiving sodium bicarbonate had a lower hospitalization rate (odds ratio, 0.37; 95% CI, 0.25 to 0.55; P < 0.001).
- Higher mid-arm muscle circumference was observed with sodium bicarbonate treatment compared with those without (SMD, 0.23; 95% CI, 0.08 to 0.38; P = 0.003, I2<0.001).
- However, higher risk of elevated systolic BP was found with sodium bicarbonate treatment (SMD, 0.10; 95% CI, 0.01 to 0.20; P = 0.03).
Valiño-Marques A et al. • Nutrients (2024)
“However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.”
Key Findings:
- However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
- Thirty-six articles involving 701 participants were included in this review, examining supplementation with caffeine (n = 5), creatine (n = 2), sodium bicarbonate (n = 6), beta-alanine (n = 3), and nitrates (n = 8).
- Additionally, supplemental combinations of caffeine and creatine (n = 3), caffeine and sodium bicarbonate (n = 3), caffeine and nitrates (n = 1), creatine and sodium bicarbonate (n = 1), and sodium bicarbonate and beta-alanine (n = 4) were analyzed.
- A benefit for cyclists' athletic performnce was found when consuming a caffeine supplement, and a potential positive effect was noted after the consumption of sodium bicarbonate, as well as after the combination of caffeine and creatine.
Study Type Distribution
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This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.