Sodium Bicarbonate
Research reviewed: Up until 03/2026
Sodium Bicarbonate (NaHCO₃ / Baking Soda) is a dietary supplement with 10 published peer-reviewed studies involving 252 participants, researched for Athletic Performance, Exercise Capacity, Acid Buffering and 2 more areas.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Athletic Performance
ModerateExercise Capacity
ModerateAcid Buffering
ModerateKidney Health
ModerateAthletic Performance & Buffering
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Athletic Performance
To evaluate sodium bicarbonate supplementation on high-intensity exercise performance.
Study Type
Randomised, double-blind, crossover
Purpose
To evaluate sodium bicarbonate supplementation on high-intensity exercise performance.
Dose
300 mg/kg BW sodium bicarbonate
Participants
16 trained cyclists
Duration
Acute crossover
Results
Sodium bicarbonate significantly improved time to exhaustion (+17%) and peak power output compared to placebo. Blood pH was elevated and blood lactate accumulation rate was reduced.
How They Measured It
Time to exhaustion, peak power output (Wingate test), blood lactate, blood pH
To evaluate sodium bicarbonate supplementation for exercise performance.
Study Type
Meta-analysis
Purpose
To evaluate sodium bicarbonate supplementation for exercise performance.
Dose
300 mg/kg BW
Participants
Pooled from 57 studies
Duration
Acute supplementation protocols
Results
Meta-analysis confirmed significant ergogenic effect of sodium bicarbonate on high-intensity exercise (ES = 0.44). Effects were most pronounced in events lasting 1-7 minutes. Gastrointestinal tolerability is the primary limiting factor.
How They Measured It
Pooled effect sizes for exercise performance across sports
To compare timing protocols of sodium bicarbonate supplementation on exercise performance.
Study Type
Randomised, double-blind, crossover
Purpose
To compare timing protocols of sodium bicarbonate supplementation on exercise performance.
Dose
0.3 g/kg sodium bicarbonate taken 60, 90, or 120 min pre-exercise
Participants
13 competitive cyclists
Duration
Acute crossover (3 arms)
Results
All sodium bicarbonate timing protocols improved 4-km time trial performance vs placebo. The 120-min protocol produced greatest performance benefits and lowest GI side effects, suggesting timing optimisation matters.
How They Measured It
Total work output in 4-km time trial, blood lactate, blood pH, GI distress
Exercise Capacity
To evaluate sodium bicarbonate on repeated sprint performance in team sport athletes.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate sodium bicarbonate on repeated sprint performance in team sport athletes.
Dose
0.3 g/kg BW sodium bicarbonate
Participants
20 trained team sport athletes
Duration
Acute
Results
Sodium bicarbonate significantly maintained sprint performance over repeated efforts and reduced performance decrement. Total sprint distance was significantly greater vs placebo.
How They Measured It
Sprint time, total sprint distance, peak and mean power over repeated sprints
Acid Buffering
To characterise the blood buffering and pH effects of sodium bicarbonate.
Study Type
Randomised, double-blind, crossover
Purpose
To characterise the blood buffering and pH effects of sodium bicarbonate.
Dose
0.3 g/kg BW sodium bicarbonate
Participants
12 healthy trained men
Duration
Acute
Results
Sodium bicarbonate significantly raised blood pH and bicarbonate levels pre-exercise and enhanced buffering capacity during exercise. The extracellular alkalosis enables greater hydrogen ion efflux from working muscles.
How They Measured It
Arterial blood pH, bicarbonate, base excess, lactate following exercise
To review the physiological mechanisms underpinning sodium bicarbonate's ergogenic effects.
Study Type
Review
Purpose
To review the physiological mechanisms underpinning sodium bicarbonate's ergogenic effects.
Dose
N/A
Participants
N/A
Duration
N/A
Results
Sodium bicarbonate elevates extracellular pH and bicarbonate, increasing the gradient for H+ efflux from muscle cells and delaying intracellular acidosis. This mechanism prolongs high-intensity effort before fatigue onset.
How They Measured It
Review of mechanisms: buffering, H+ efflux, lactate transport
Kidney Health
To evaluate sodium bicarbonate supplementation for slowing CKD progression.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate sodium bicarbonate supplementation for slowing CKD progression.
Dose
1.26 g oral sodium bicarbonate daily
Participants
134 patients with CKD stage 3-4
Duration
2 years
Results
Sodium bicarbonate significantly slowed eGFR decline compared to control (5.93 vs 1.88 ml/min/1.73m² decline). Metabolic acidosis correction is associated with preservation of kidney function in CKD.
How They Measured It
eGFR decline rate, serum bicarbonate, 24h urinary albumin
Athletic Performance & Buffering
To evaluate the effect of oral and topical sodium bicarbonate on functional recovery and soccer-specific performance.
Study Type
Randomized Controlled Trial
Purpose
To evaluate the effect of oral and topical sodium bicarbonate on functional recovery and soccer-specific performance.
Dose
0.3 g/kg body weight oral sodium bicarbonate
Participants
Soccer players
Duration
Acute supplementation protocol
Results
Sodium bicarbonate significantly improved soccer-specific performance and reduced fatigue markers compared to placebo.
How They Measured It
Soccer-specific performance tests, blood lactate, rate of perceived exertion
To evaluate feasibility of sodium bicarbonate ingestion in artistic swimming performance.
Study Type
Randomized Controlled Trial
Purpose
To evaluate feasibility of sodium bicarbonate ingestion in artistic swimming performance.
Dose
0.3 g/kg sodium bicarbonate pre-competition
Participants
Artistic swimmers
Duration
Acute supplementation
Results
Sodium bicarbonate supplementation was feasible and improved artistic swimming performance scores with manageable gastrointestinal effects.
How They Measured It
Artistic swimming performance scores, blood buffering capacity, gastrointestinal symptoms
To evaluate effects of sodium bicarbonate and carbohydrate intake after 14-hour fasting on anaerobic performance.
Study Type
Randomized Controlled Trial
Purpose
To evaluate effects of sodium bicarbonate and carbohydrate intake after 14-hour fasting on anaerobic performance.
Dose
0.3 g/kg sodium bicarbonate
Participants
Trained athletes
Duration
Acute protocol
Results
Sodium bicarbonate combined with carbohydrates improved anaerobic performance and attenuated fasting-induced performance decrements.
How They Measured It
Wingate anaerobic test, blood pH, blood lactate, muscle power output
Frequently Asked Questions
Common questions about Sodium Bicarbonate research
There are currently 10 peer-reviewed studies on Sodium Bicarbonate (NaHCO₃ / Baking Soda), involving 252 total participants. Research covers Athletic performance, Exercise capacity, Acid buffering and 1 more areas. The overall evidence strength is rated as Strong.
The evidence is currently rated as "Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (8 human studies), and reported outcomes.
Sodium Bicarbonate has been researched for: Athletic performance, Exercise capacity, Acid buffering, Kidney health. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 8 out of 10 studies are human trials. Human trials carry more weight in our evidence scoring system.
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