Baking Soda as a Supplement: Benefits, Dosage, and Effects on Athletic Performance

Baking soda, scientifically known as sodium bicarbonate, has moved beyond the kitchen and into the fitness world. Athletes and fitness enthusiasts are increasingly turning to this common household product as a performance-enhancing supplement. But does it really work, and is it safe? This comprehensive guide explores everything you need to know about using baking soda as a supplement for athletic performance.

Understanding Baking Soda as a Dietary Supplement

Sodium bicarbonate (NaHCO3) is a white, crystalline powder with a slightly salty, alkaline taste. While most people know it as a leavening agent in baking or a cleaning product, it has gained significant attention in sports nutrition for its potential ergogenic (performance-enhancing) effects.

The supplement form of baking soda is chemically identical to the product you find in grocery stores. However, athletes typically use pharmaceutical-grade supplements in capsule or tablet form for more precise dosing and better tolerability.

Common names for sodium bicarbonate include:

• Baking soda
• Bicarbonate of soda
• Bread soda
• Sodium hydrogen carbonate
• Bicarb

The Science Behind Baking Soda Supplementation

To understand how baking soda works as a performance enhancer, we need to explore the body’s acid-base balance and how intense exercise affects it.

pH Balance and Exercise Physiology

Your body maintains a carefully regulated pH level, with blood normally staying around 7.35-7.45. This slightly alkaline state is essential for optimal physiological function. However, during high-intensity exercise, this balance can be disrupted.

When you engage in vigorous, short-duration activities like sprinting, weightlifting, or high-intensity interval training (HIIT), your muscles work anaerobically—meaning they produce energy without sufficient oxygen. This anaerobic metabolism generates hydrogen ions (H+) as a byproduct, which accumulate in muscle tissue and lower the pH, making the environment more acidic.

This increased acidity is associated with:

• The burning sensation in working muscles
• Reduced muscle contractility
• Decreased enzyme activity
• Earlier onset of fatigue
• Impaired performance

How Sodium Bicarbonate Acts as a Buffer

Baking soda has an alkaline pH of approximately 8.4. When you consume it, the bicarbonate ions enter your bloodstream and act as buffering agents. These buffers can accept hydrogen ions, effectively neutralizing the acid produced during intense exercise.

Your body naturally produces bicarbonate in the kidneys to maintain pH balance. By supplementing with additional sodium bicarbonate, you essentially increase your body’s buffering capacity. This enhanced buffering system can help:

• Remove hydrogen ions from working muscles more efficiently
• Delay the onset of muscle acidosis
• Maintain optimal pH levels during prolonged intense effort
• Reduce the perception of fatigue
• Extend time to exhaustion

Performance Benefits of Baking Soda Supplements

Research spanning more than eight decades has examined sodium bicarbonate’s effects on various aspects of athletic performance. The evidence suggests significant benefits for specific types of exercise.

Enhanced Muscular Endurance

The most well-established benefit of baking soda supplementation is improved muscular endurance—the ability of muscles to perform repeated contractions or sustain activity over time. Studies consistently show that sodium bicarbonate is particularly effective for:

• Single bouts of high-intensity exercise lasting 1-7 minutes
• Repeated high-intensity intervals
• Activities requiring sustained power output
• The final “push” at the end of endurance events

Research has documented performance improvements across both small and large muscle groups, with benefits appearing most pronounced near the point of exhaustion.

Improved High-Intensity Exercise Performance

Athletes participating in sports and activities characterized by short bursts of maximal effort may benefit significantly from baking soda supplementation. These include:

• Rowing: Studies have shown improvements of 1.5 seconds in the final 1,000 meters of 2,000-meter rowing events—a potentially race-winning advantage
• Cycling: Research demonstrates increased time to exhaustion and improved sprint performance
• Swimming: Enhanced performance in sprint and middle-distance events
• Running: Better performance in 400m to 1,500m distances
• Combat sports: Improved performance in boxing, judo, karate, taekwondo, and wrestling
• Team sports: Benefits observed in soccer, basketball, and rugby

Benefits for Interval Training

Interval training—alternating between high-intensity and low-intensity exercise—is particularly well-suited to sodium bicarbonate supplementation. Studies on various interval training protocols have shown:

• 14% increase in performance on repeated anaerobic sprint tests
• Significantly lower perceived exertion during intense intervals
• 3.1% improvement in CrossFit-style interval workouts
• Extended time to exhaustion during cycling intervals (up to 4.5 minutes longer)
• Increased total workload capacity
• More repetitions completed in resistance training circuits

These benefits make baking soda supplementation attractive for athletes participating in CrossFit, circuit training, HIIT classes, and sports with intermittent sprint demands.

Effects on Muscle Strength

The evidence for sodium bicarbonate’s effects on pure muscular strength—the maximal force a muscle can produce—is mixed and less compelling than for endurance benefits.

Some research has shown small improvements in strength-based activities, such as additional repetitions in squat exercises. However, comprehensive analyses suggest that sodium bicarbonate may not significantly increase the maximum amount of weight lifted or peak force production.

Researchers theorize that because maximal strength efforts are very brief and don’t produce as much metabolic acidosis, buffering agents provide limited benefit. However, sodium bicarbonate may still help prevent strength loss due to fatigue during multiple sets or extended training sessions.

Optimal Dosage and Timing

Proper dosing and timing are crucial for maximizing the benefits of baking soda supplementation while minimizing potential side effects.

Recommended Dosage

Based on extensive research and guidelines from sports nutrition organizations, the optimal dose is:

0.3 grams per kilogram of body weight (0.14 grams per pound)

For example:

• A 150-pound (68 kg) person would take approximately 20 grams
• A 180-pound (82 kg) person would take approximately 25 grams
• A 200-pound (91 kg) person would take approximately 27 grams

Research indicates that doses higher than 0.3 g/kg don’t provide additional benefits and may increase the risk of side effects.

Timing of Supplementation

The timing of sodium bicarbonate intake significantly affects both its efficacy and tolerability:

• Optimal timing: 60-180 minutes before exercise
• Peak blood bicarbonate levels: Typically occur 60-90 minutes after ingestion
• Duration of elevated levels: Remain elevated for 2-3 hours

Taking the supplement too close to exercise may not allow sufficient time for absorption and distribution, while taking it too early may result in diminished buffering capacity by the time you exercise.

Alternative Dosing Strategies

If you experience stomach discomfort with the standard single-dose protocol, consider these alternatives:

Split dosing: Divide your total dose into smaller amounts (0.1-0.2 g/kg) taken throughout the day with meals (breakfast, lunch, and dinner) on training days.

Serial loading: Take smaller doses (0.3-0.5 g/kg per day) for 3-5 days before competition to gradually increase buffering capacity.

Extended timing: Take your dose 180 minutes before exercise rather than 60-90 minutes to allow more time for digestion.

Forms of Sodium Bicarbonate Supplements

Baking soda supplements are available in several forms, each with advantages and disadvantages.

Powder (Pure Baking Soda)

Pros: Inexpensive, readily available, easy to measure precise doses
Cons: Unpleasant taste, may cause more stomach upset, requires mixing with liquid

Capsules and Tablets

Pros: Convenient, no taste, portable, consistent dosing
Cons: More expensive, may require taking many pills to achieve optimal dose

Enteric-Coated Capsules

Pros: Dissolve in the small intestine rather than stomach, may reduce gastrointestinal side effects
Cons: Most expensive option, may have delayed absorption

Research suggests that all forms provide similar benefits when taken in appropriate doses. Your choice should depend on personal preference, budget, and tolerance.

Potential Side Effects and Safety Considerations

While sodium bicarbonate is generally recognized as safe when used appropriately, it can cause side effects, particularly at higher doses.

Common Side Effects

The most frequently reported side effects are gastrointestinal and include:

• Bloating and gas (most common)
• Abdominal cramping and discomfort
• Nausea
• Diarrhea
• Vomiting (in severe cases)

These symptoms occur because sodium bicarbonate reacts with stomach acid to produce carbon dioxide gas. The severity is dose-dependent, with higher doses causing more pronounced effects. Individual tolerance varies considerably—some people experience minimal discomfort while others have significant symptoms.

Strategies to Minimize Side Effects

If you experience gastrointestinal distress, try these approaches:

• Take with food: Consuming sodium bicarbonate with a carbohydrate-rich meal can slow absorption and reduce stomach upset
• Split doses: Divide your total dose into smaller amounts throughout the day
• Increase timing: Take your dose 180 minutes before exercise instead of 60-90 minutes
• Use enteric-coated capsules: These bypass the stomach and dissolve in the small intestine
• Start with lower doses: Begin with 0.2 g/kg and gradually increase to assess tolerance
• Stay hydrated: Drink plenty of water with your supplement

Other Safety Considerations

Sodium content: Baking soda supplementation significantly increases sodium intake. Each gram of sodium bicarbonate contains approximately 273 mg of sodium. A typical 25-gram dose provides about 6,800 mg of sodium—nearly three times the recommended daily limit. This may:

• Increase blood pressure in sodium-sensitive individuals
• Cause fluid retention and temporary weight gain
• Be problematic for those with hypertension or heart conditions
• Affect athletes competing in weight-class sports

Medication interactions: Sodium bicarbonate may interact with certain medications by altering stomach pH and affecting drug absorption. It may also affect the excretion of some drugs through the kidneys.

Medical conditions: Consult with a healthcare professional before using baking soda supplements if you have:

• High blood pressure or cardiovascular disease
• Kidney disease or impaired kidney function
• Acid reflux or gastroesophageal reflux disease (GERD)
• Edema or conditions requiring sodium restriction
• Metabolic alkalosis

Who Should Consider Baking Soda Supplementation?

Sodium bicarbonate supplementation is most beneficial for athletes and individuals engaging in specific types of exercise:

Ideal Candidates

• Competitive athletes in sports lasting 1-7 minutes of sustained effort
• Middle-distance runners (400m-1,500m)
• Swimmers in sprint and middle-distance events
• Rowers and kayakers
• Track cyclists and criterium racers
• Combat sports athletes (boxing, MMA, wrestling, martial arts)
• CrossFit and HIIT participants
• Team sport athletes (soccer, basketball, hockey, rugby)
• Anyone doing repeated high-intensity intervals

Limited Benefit For

• Pure strength athletes (powerlifters, Olympic weightlifters)
• Endurance athletes in events lasting longer than 30 minutes
• Low-intensity, steady-state exercise
• Activities not producing significant metabolic acidosis

Comparing Baking Soda to Other Performance Supplements

How does sodium bicarbonate stack up against other popular ergogenic aids?

Beta-Alanine

Like sodium bicarbonate, beta-alanine increases buffering capacity by boosting carnosine levels in muscles. However, it requires several weeks of daily supplementation to be effective, while baking soda works immediately. Some athletes use both supplements together for potentially additive effects.

Creatine

Creatine improves performance through different mechanisms—enhancing phosphocreatine stores for rapid ATP production. It’s more effective for repeated short bursts of maximal effort. Many athletes combine creatine with sodium bicarbonate for complementary benefits.

Caffeine

Caffeine primarily works through central nervous system stimulation, reducing perceived effort and increasing alertness. It benefits both endurance and high-intensity exercise. Caffeine and sodium bicarbonate can be safely combined.

Practical Tips for Using Baking Soda Supplements

Trial Before Competition

Never try sodium bicarbonate supplementation for the first time on race day. Test it multiple times during training to:

• Assess your individual tolerance
• Determine optimal timing for your body
• Identify the best form and dosing strategy
• Ensure you don’t experience problematic side effects

Mixing and Consumption

If using powder, mix it with:

• At least 400-500 ml of water or sports drink
• Flavored beverages to mask the salty taste
• Carbohydrate-containing drinks for better tolerance

Training Adaptation

Some evidence suggests that regular high-intensity training may improve your body’s natural buffering capacity over time. Use sodium bicarbonate strategically for key workouts and competitions rather than every training session.

Research Limitations and Individual Variation

While research on sodium bicarbonate is extensive, it’s important to understand that:

• Individual responses vary: Some people are “responders” who experience significant benefits, while others see minimal effects
• Gender differences exist: Some research suggests men may respond more consistently than women, though more studies are needed
• Training status matters: Effects may differ between trained and untrained individuals
• Genetic factors play a role: Individual differences in buffering capacity and metabolism affect outcomes
• Sport-specific effects: Benefits are most clear for certain activities and less established for others

Frequently Asked Questions

Can I use regular baking soda from the store?

Yes, food-grade baking soda from the grocery store is chemically identical to sports supplements. However, specialized supplements may be more convenient and easier to tolerate. Ensure any baking soda you use is pure sodium bicarbonate without additives.

How long do the effects last?

Blood bicarbonate levels remain elevated for approximately 2-3 hours after supplementation, providing a window of enhanced buffering capacity during this period.

Will it help with endurance events like marathons?

Probably not significantly. Sodium bicarbonate is most effective for high-intensity efforts lasting 1-7 minutes. Marathon running is primarily aerobic and doesn’t produce the same degree of muscle acidosis that benefits from buffering.

Is it legal in competitive sports?

Yes, sodium bicarbonate is not banned by any major sports organization, including the World Anti-Doping Agency (WADA), NCAA, or professional sports leagues. It’s considered a legitimate nutritional supplement.

Can I take it daily?

While short-term daily use is generally safe for healthy individuals, there’s no benefit to taking it on non-training days. The effects are acute rather than cumulative (unlike supplements like creatine). Reserve use for high-intensity training sessions and competitions.

Conclusion: Is Baking Soda Supplementation Right for You?

Sodium bicarbonate supplementation represents one of the most well-researched and evidence-based ergogenic aids available. For athletes engaged in high-intensity exercise lasting 1-7 minutes, or those performing repeated intense intervals, the performance benefits are well-established and can be substantial.

The supplement works by enhancing your body’s natural buffering capacity, helping to neutralize the acidic byproducts of intense exercise that contribute to fatigue. This can translate to:

• Longer time to exhaustion
• Improved muscular endurance
• Better performance in the final stages of competition
• Enhanced recovery between high-intensity intervals
• Reduced perception of effort

However, baking soda supplementation isn’t for everyone. The gastrointestinal side effects can be problematic, and the benefits are specific to certain types of exercise. Additionally, the high sodium content may be contraindicated for some individuals.

If you’re considering trying sodium bicarbonate supplementation, start with these steps:

1. Evaluate whether your sport or training involves the type of high-intensity effort that benefits from buffering
2. Consult with a healthcare professional, especially if you have any medical conditions or take medications
3. Test the supplement during training, not competition, starting with lower doses to assess tolerance
4. Experiment with timing, dosing strategies, and forms to find what works best for your body
5. Monitor your response and adjust accordingly

When used appropriately, baking soda supplementation can provide a safe, legal, and effective performance edge for the right types of athletic endeavors. Like all supplements, it works best as part of a comprehensive approach including proper training, nutrition, recovery, and preparation.

Sources:

• National Institutes of Health – Acid-Base Balance
• PubMed – Effects of pH on Exercise Performance
• PMC – Sodium Bicarbonate Buffering Effects
• Sports Medicine – Sodium Bicarbonate and Exercise Performance Review
• International Society of Sports Nutrition – Sodium Bicarbonate Position Stand
• PubChem – Sodium Bicarbonate Chemical Properties
• PMC – Sodium Bicarbonate and Intermittent Exercise
• PMC – Sodium Bicarbonate in CrossFit Performance
• PMC – Sodium Bicarbonate and Cycling Performance