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Nab7.5
Sodium Bicarbonate – Forschung
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41 begutachtete Studien
Was die Evidenz sagt
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Sodium Bicarbonate half in etwa der Hälfte (6/10) der Studien, die einen Effekt gemessen haben — vielversprechend, aber nicht einhellig.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2009–2026 mit einer typischen Studiengröße von 222 Teilnehmenden.
Basierend auf 41 Studien · 12 Meta-Analysen · 12 RCTs · 138,819 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
6geholfen4unklar· 31 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performance1-3 % Verbesserung der Hochintensitätsleistung · Akut (1-2 Stunden nach der Einnahme) · Puffert Laktat; verbessert kurzzeitige hochintensive Arbeit · 60-120 Minuten
Hilft vermutlich41 Studien
RecoverySäurepufferung reduziert den metabolischen Stress nach dem Training · 30-60 Minuten
37 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
200920172026
1Athletic performance in elite soccer playersSystematische ÜbersichtCited 29×n=1,043 · large study2023
Still, more well-designed research with elite soccer players is needed to improve support and advice regarding the use of dietary supplements for athletic performance enhancement.
Abreu R et al. · Journal of the International Society of Sports Nutrition (2023)
Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
Further investigation with sodium bicarbonate alone is necessary, as supplementation protocols with elite players included other substances.
Finally, the available data does not support yohimbine supplementation or the use of Resurgex Plus® to improve athletic performance in elite soccer players.
2Estimated glomerular filtration rateMeta-AnalyseCited 11×n=2,037 · very large study2024
In patients with CKD and MA, sodium bicarbonate supplementation may provide potential benefits in preventing the deterioration of kidney function and increasing muscle mass.
Yang TY et al. · Clinical journal of the American Society of Nephrology : CJASN (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
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).
3Systolic blood pressureMeta-AnalyseCited 19×n=2,110 · very large study2023
Our results suggest, with moderate certainty, that sodium bicarbonate supplementation does not adversely affect systolic BP in CKD or negatively influence antihypertensive medication requirements.
Beynon-Cobb B et al. · Clinical journal of the American Society of Nephrology : CJASN (2023)
Similarly, there was no significant increase in the use of antihypertensive medication or diuretics in individuals taking sodium bicarbonate, whereas there was a greater decrease in antihypertensive medication use in individuals taking sodium bicarbonate compared with controls.
Our results suggest, with moderate certainty, that sodium bicarbonate supplementation does not adversely affect systolic BP in CKD or negatively influence antihypertensive medication requirements.
4Cycling performanceSystematische ÜbersichtCited 5×n=701 · large study2024
However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
Valiño-Marques A et al. · Nutrients (2024)
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.
5Exercise performanceMeta-AnalyseCited 14×n=149 · medium study2022
results are consistent in showing that SB supplementation in women leads to large changes in blood bicarbonate and that there is strong evidence for a positive ergogenic effect on exercise performance that is likely to be small to medium in magnitude.
Saunders B et al. · European journal of sport science (2022)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Results indicated a pooled blood bicarbonate increase of 7.4 [95%CrI: 4.2-10.4 mmol·L-1] following supplementation and a pooled standardised exercise effect size of 0.37 [95%CrI: -0.06-0.92].
The SB literature is skewed, with only 20% (30 studies) of studies employing female participants, of which only 11 studies (7.4%) provided group analyses exclusively in women.
A total of 149 SB articles were identified, 11 of which contained individual group data for women.
These findings suggest NaHCO₃ enhances certain physiological responses but does not improve 200 m performance, though data limitations require cautious interpretation.
Huang D et al. · Research in sports medicine (Print) (2025)
Results showed significant increases in blood bicarbonate (SMD = 1.09, 95% CI = 0.38 to 1.79, P<0.01), blood lactate (SMD = 0.76, 95% CI = 0.24 to 1.29, P<0.01) and blood pH (SMD = 1.02, 95% CI = 0.33 to 1.71, P<0.01), but no effect on 200 m time (SMD = 0.26, 95% CI -0.58 to 1.10).
A comprehensive search across five databases identified eligible randomized controlled trials comparing NaHCO₃ with placebo.
Outcomes were 200 m time, blood bicarbonate, blood lactate, and blood pH.
Dietary supplements might provide benefits for improving swimming performance.
Huang D et al. · Nutrients (2024)
Sehr groß Nutzen
← SchlechterKein EffektBesser →
L-arginine (Arg) demonstrated superior performance to the placebo (SMD = -1.66, 95% CI [-2.92, -0.44]), emerging as the most effective intervention for reducing 100 swimming time (SUCRA = 89.5%).
Beta-alanine (BA) was the best intervention for improving blood lactate (SUCRA = 80%).
Creatine combined with sodium bicarbonate (Creatine_NaHCO3) significantly increased blood pH compared to the placebo (SMD = 3.79, 95% CI [1.85, 5.80]), with a SUCRA score of 99.9%, suggesting it is the most effective intervention for this parameter.
8Performance enhancement in combat sportsMeta-AnalyseCited 14×2022
Caffeine is the only NEA that has shown strong evidence for performance enhancement in combat sports.
Vicente-Salar N et al. · Nutrients (2022)
In this regard, abilities including the number of attacks, reaction time, handgrip strength, power and TTE, among others, were improved.
Buffering supplements such as sodium bicarbonate, sodium citrate and beta-alanine may have a promising role in high and intermittent exertion during combat, but more studies are needed in grappling combat sports to confirm their efficacy during sustained isometric exertion.
Other NEAs, including creatine, beetroot juice or glycerol, need further investigation to strengthen the evidence for performance enhancement in combat sports.
Based on meta-analyses of moderate to high quality, it can be concluded that sodium bicarbonate supplementation acutely enhances peak anaerobic power, anaerobic capacity, performance in endurance events lasting ∼45 s to 8 min, muscle endurance, 2000-m rowing performance, and high-intensity intermittent running.
Grgic J et al. · Journal of the International Society of Sports Nutrition (2021)
Spürbar Nutzen
← SchlechterKein EffektBesser →
The ergogenic effects ranged from trivial (pooled effect size: 0.09) to large (pooled effect size: 1.26).
For example, sodium bicarbonate produced similar effects on performance in endurance events lasting ∼45 s to 8 min, muscle endurance tests, and Yo-Yo test (pooled effect size range: 0.36 to 0.40).
More research is needed among women to improve the generalizability of findings.
NaHCO3 supplementation causes a significant increase in blood lactate, indicating an ergogenic effect on buffer, which can delay the onset of fatigue and contribute to the performance of combat sports athletes.
Miranda WAS et al. · Current nutrition reports (2022)
Eight articles were selected; NaHCO3 supplementation had a significant effect on increasing blood lactate (p = 0.006) of the athletes studied.
However, the performance measures (rating of perceived exertion, power, and specific performance) did not show a significant difference.
New experimental studies need to be published that assess the effect of acute and chronic NaHCO3 supplementation in specific combat sports tests and in women.
12Anaerobic metabolism during exerciseMeta-AnalyseCited 18×n=17 · very small study2021
This meta-analysis has found that the anaerobic metabolism system (AnMS), especially the glycolytic but not the oxidative system during exercise is affected by ingestion of NaHCO3.
Calvo JL et al. · Journal of the International Society of Sports Nutrition (2021)
This meta-analysis has found that the anaerobic metabolism system (AnMS), especially the glycolytic but not the oxidative system during exercise is affected by ingestion of NaHCO3.
The ideal way is to ingest it is in a gelatin capsule in the acute mode and to use a dose of 0.3 g•kg- 1 body mass of NaHCO3 90 min before the exercise in which energy is supplied by the glycolytic system.
13Yo-Yo test performanceMeta-AnalyseCited 25×n=15 · very small study2020
This review demonstrates that isolated ingestion of caffeine and sodium bicarbonate enhances performance in the Yo-Yo test.
Grgic J et al. · Journal of science and medicine in sport (2020)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
For the effects of caffeine on performance in the Yo-Yo test, the meta-analysis indicated a significant favoring of caffeine as compared with the placebo conditions (p=0.022; standardized mean difference [SMD]=0.17; 95% CI: 0.08, 0.32; +7.5%).
The pooled SMD favored the sodium bicarbonate condition as compared with the placebo/control conditions (p=0.007; SMD: 0.36; 95% CI: 0.10, 0.63; +16.0%).
This review demonstrates that isolated ingestion of caffeine and sodium bicarbonate enhances performance in the Yo-Yo test.
Further high-quality studies with standardized reporting of etiology, timing, dose, and airway management are needed to clarify these potential indications.
Pozueco Zaffari G, Noguero Duarte L, Queiroz I, Soares Curi J, Landal de Almeida Lobo G. · Prehospital emergency care (2026)
Using a random-effects model, we pooled Odds Ratios (OR) for binary outcomes with 95% confidence intervals (CI).
No significant differences were observed in ROSC (OR 0.85, 95% CI 0.59-1.23; p = 0.38) or survival to discharge (OR 0.63, 95% CI 0.17-2.28; p = 0.48).
Conclusions Administration of sodium bicarbonate in patients with OHCA was not associated with improved ROSC or survival to discharge.
15Endurance performance with supplement combinationsMeta-Analyse2025
Further studies with a homogeneous design are required in the future in order to obtain more clarity about the tendencies of a combined ergogenic effect.
Zart S, Fröhlich M. · Journal of the International Society of Sports Nutrition (2025)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Borderline
A random-effects model and pooled standardized mean differences (SMD) according to Hedges' g were used for the ergogenic effect.
The subgroup analysis "test protocols" showed a borderline significance for cycling tests for the comparison of CAF-BJ with PLA (SMD = 0.39, 95% CI [-0.00, 0.78], p = 0.05).
According to the I 2 statistics (0-22%), there was no or a low heterogeneity in the studies.
16continuous running performanceMeta-Analysen=126 · medium study2025
Athletes should carefully weigh the potential performance benefit of SB against the risk of GI symptoms and establish individual tolerance during training before considering use during competition.
Miller LE, Bhattacharyya R, Katz SJ, Bhattacharyya M, Herbert WG. · Journal of the International Society of Sports Nutrition (2025)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Borderline
Treatment effects were reported using the standardized mean difference (SMD) statistic where 0.00-0.19 represents negligible benefit, 0.20-0.49 small benefit, 0.50-0.79 medium benefit, and ≥ 0.80 large benefit.
Most (84%) subjects were male, SB dose was typically 0.3 g/kg, and performance test durations ranged from 1 to 30 minutes (median: 4 minutes).
GI symptoms occurred more frequently with SB than placebo (29.5% vs. 2.6%; odds ratio = 5.9; p = 0.003; low certainty), as did GI-related study withdrawal (8.7% vs. 1.6%; odds ratio = 2.9; p = 0.049; moderate certainty).
Jung B, Jabaudon M, De Jong A, Bitker L, Audard J, Klouche K, Sarton B, Guitton C, Lasocki S, Rieu B, Canet E, Jeantrelle C, Roquilly A, Mayaux J, Verdonk F, Pottecher J, Ferrandiere M, Riu B, Garcon P, Assefi M, Detouche P, Forel JM, Roger C, Bourenne J, Jacquier S, Bougon D, Rolle A, Corne P, Benchabane N, Richard JC, Asehnoune K, Chanques G, Reignier J, Belafia F, Fosset M, Huguet H, Futier E, Molinari N, Jaber S, BICARICU-2 Study Group. · JAMA (2025)
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).
18Decline in estimated GFRRCTCited 28×n=872 · large study2023
In adult kidney transplant recipients, correction of metabolic acidosis by treatment with sodium bicarbonate over 2 years did not affect the decline in estimated GFR.
Mohebbi N et al. · Lancet (London, England) (2023)
In adult kidney transplant recipients, correction of metabolic acidosis by treatment with sodium bicarbonate over 2 years did not affect the decline in estimated GFR.
Conclusions: CAF increased muscular endurance performance in male and female participants by increasing the number of repetitions, mean velocity, and power output; however, when NaHCO3 was ingested, these effects were not detected.
Montalvo-Alonso JJ et al. · Nutrients (2024)
Participants performed two muscle endurance tests on bench press and back squat exercises at 65% and 85% 1RM, performing as many repetitions as possible in one set until task failure.
Results: CAF increased the number of repetitions (p < 0.001; ηp2 = 0.111), mean velocity (Vmean, p = 0.043, ηp2 = 0.16), and mean power output (Wmean, p = 0.034, ηp2 = 0.15) compared to placebo.
These effects were observed in back squat exercise at 65%1RM in Vmean (3.7%, p = 0.050, g = 1.144) and Wmean (5.2%, p = 0.047, g = 0.986) and at 85%1RM in Vmean (5.4%, p = 0.043, g = 0.22) and Wmean (5.5%, p = 0.050, g = 0.25).
2040 km cycling time trial performanceRCTCited 6×n=14 · very small study2024
The present study suggests that ingesting NaHCO3 mini-tablets in a carbohydrate hydrogel can enhance 40 km TT performance in trained male cyclists, with minimal GIS.
Shannon ES et al. · European journal of applied physiology (2024)
The present study suggests that ingesting NaHCO3 mini-tablets in a carbohydrate hydrogel can enhance 40 km TT performance in trained male cyclists, with minimal GIS.
This ingestion strategy could therefore be considered by cyclists looking for a performance enhancing ergogenic aid.