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Sodium bicarbonate (baking soda)

What Sodium bicarbonate (baking soda) is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.

Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.

What it is

A buffer that raises blood pH against the acid of all-out efforts.

What the evidence supports

ODS (exercise performance fact sheet): improves performance in short, maximal efforts, though responses vary.

Dose and timing

Studied doses: 0.2-0.3 g per kg, 1-3 hours before the event. 1-3 hours before the effort.

Cautions

Stomach upset is the main side effect; start with small doses in training first.

Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.

Source: NIH Office of Dietary Supplements — Sodium bicarbonate (baking soda) fact sheet · checked 2026-09-03

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