Baking Soda Benefits: What the Science Says for Performance, Heartburn & More
The internet is awash in wellness trends, and one that’s recently gained traction involves drinking baking soda – or sodium bicarbonate – mixed with water. Proponents suggest a range of benefits, from improved athletic performance to relief from indigestion and even support for those with chronic kidney disease. But what does the science actually say about the potential benefits of drinking baking soda, and are there risks to consider?
Boosting Performance in High-Intensity Activity
Perhaps the most well-studied application of sodium bicarbonate is in enhancing athletic performance. Research indicates that it can be beneficial in activities requiring short bursts of intense effort, like sprinting, swimming, or high-rep weightlifting. The idea is that baking soda can temporarily increase blood pH levels, creating a more alkaline environment. This, in theory, can help delay muscle fatigue caused by acid buildup.
An umbrella review of studies found that adding baking soda to one’s routine could improve performance in activities lasting between 45 seconds and 8 minutes. However, the improvements are typically small to moderate. Dr. Garrett Lang, a cofounder of ReadyRX, cautions that not everyone responds positively. “Some people respond well, while others see little to no improvement, and gastrointestinal side effects like nausea or diarrhea are very common and can cancel out any performance gains,” he says.
A Familiar Remedy for Indigestion and Heartburn
For decades, many have turned to baking soda as a home remedy for indigestion and heartburn. Sodium bicarbonate works by neutralizing excess stomach acid, functioning as an antacid. If you’re considering this approach, the recommendation is to mix ¼ to ½ teaspoon in 4 to 8 ounces of water. However, experts like Isabella Swiecicki-Allen, RD, suggest that commercially formulated antacids are a safer and more predictable option for this purpose.
Similarly, baking soda can provide swift-acting relief from occasional heartburn by neutralizing stomach acid. However, it’s crucial to remember that this is a short-term fix and doesn’t address the underlying causes of acid reflux. It’s also not intended for frequent or long-term use; antacids – including sodium bicarbonate – should not be taken for more than two weeks without a doctor’s guidance.
Oral Health and Beyond: Exploring Additional Uses
While drinking baking soda isn’t strongly supported by research for oral health benefits, toothpastes containing baking soda have demonstrated effectiveness in plaque removal and improving gum health. This is likely due to its ability to mildly neutralize acids and disrupt plaque formation.
A Potential Benefit for Those with Chronic Kidney Disease
In certain medical contexts, sodium bicarbonate has a more established role. Individuals with chronic kidney disease (CKD) may experience a buildup of acid and a drop in bicarbonate levels as kidney function declines. Doctors sometimes prescribe sodium bicarbonate therapy to correct this condition, known as metabolic acidosis. A systematic review suggests this therapy can increase bicarbonate levels, potentially slow CKD progression, and even slightly lower blood pressure.
It’s vital to emphasize that this is a clinical application, carefully managed by doctors. It’s distinct from self-treating with baking soda, which is not recommended for kidney “cleanses” in healthy individuals.
Understanding the Risks and Limitations
While baking soda has legitimate medical uses, it’s not without potential risks. The viral trend on social media promoting baking soda for men’s health, for example, carries real dangers, including metabolic alkalosis and dangerous sodium overload, as reported by GBC Health. Even for the uses supported by research, gastrointestinal issues like nausea and diarrhea are common side effects.
it’s important to remember that baking soda isn’t a cure-all. Many of the wellness claims circulating online, such as those related to “detoxing” or “rebalancing pH,” are overstated and lack strong scientific evidence.
What to Consider Before Trying Baking Soda as a Remedy
If you’re considering using baking soda for any health purpose, it’s essential to approach it with caution. For occasional indigestion or heartburn, over-the-counter antacids are generally a safer and more predictable option. For athletic performance, be aware of the potential for gastrointestinal side effects. And if you have chronic kidney disease, any treatment involving sodium bicarbonate should be managed by a qualified healthcare professional.
the benefits of drinking baking soda are nuanced and depend on the specific context. It’s crucial to rely on evidence-based information and consult with a healthcare provider before making any changes to your health routine.
Looking Ahead: Ongoing research continues to explore the potential therapeutic applications of sodium bicarbonate. Further studies are needed to fully understand its effects on athletic performance, kidney disease, and other health conditions. For now, a cautious and informed approach is the best course of action.