Sodium Bicarbonate

Intracellular (carnosine) + extracellular (bicarbonate) buffering

Complete buffering system

⟡ Caffeine

Different ergogenic mechanisms

Additive performance benefits

Top studies from 39+ peer-reviewed papers

📊rctn=640

Jung B et al. • JAMA (2025)

“For patients with severe metabolic acidemia and moderate to severe acute kidney injury, intravenous sodium bicarbonate did not affect mortality.”

Key Findings:

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).

📚meta-analysisn=23

Domínguez R et al. • Journal of the International Society of Sports Nutrition (2025)

“Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.”

Key Findings:

This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
The systematic review included 422 swimmers (61.8% male, 38.2% female), with distances assessed ranging from 50 m to 800 m, including studies employing interval procedures.
Creatine showed a significant effect (ES = -0.46; 95% CIs = -0.75 to -0.17, p = 0.002; I2 = 11%) on swimming performance, while the rest of the analyzed supplements did not show significant effects (all p > 0.05).

📚meta-analysisn=1644

He Q et al. • Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025)

“Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.”

Key Findings:

Oxidising agents showed a trend towards reducing the incidence of VAP compared to the control group (risk ratio: 0.24, 95% confidence interval: 0.05-1.10).
Administration of saline was associated with a notable reduction in ICU mortality (risk ratio: 0.18, 95% confidence interval: 0.04-0.88) versus no mouthwash.
Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.
Saline solution emerges as a promising alternative, associated with a significant reduction in mortality rates.

📚meta-analysisn=2037

Yang TY et al. • Clinical journal of the American Society of Nephrology : CJASN (2024)

“In patients with CKD and MA, sodium bicarbonate supplementation may provide potential benefits in preventing the deterioration of kidney function and increasing muscle mass.”

Key Findings:

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).
However, higher risk of elevated systolic BP was found with sodium bicarbonate treatment (SMD, 0.10; 95% CI, 0.01 to 0.20; P = 0.03).

📚systematic-reviewn=701

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Valiño-Marques A et al. • Nutrients (2024)

“However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.”

Key Findings:

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.
A benefit for cyclists' athletic performnce was found when consuming a caffeine supplement, and a potential positive effect was noted after the consumption of sodium bicarbonate, as well as after the combination of caffeine and creatine.

View all 39+ studies

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Sodium Bicarbonate

compound

Sodium Bicarbonate (Baking Soda)

Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.

performanceergogenicendurancehigh-intensitybuffering

39+ studies

Evidence

Reviewed 19 days ago

moderate

Safety

0.2-0.3g per kg bodyweight (14-21g for 70kg person)

Dose

0-0 days

Time to Effect

Pharmaceutical-grade sodium bicarbonate powder or capsules

Best Form

Mechanisms of Action

⚖️

Acid Buffering

Neutralizes lactic acid accumulation

Biological PathwayBeta

How Sodium Bicarbonate works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

0.2-0.3g per kg bodyweight (14-21g for 70kg person)

0.2g/kg0.4g/kg

Loading: Serial loading: 0.1-0.2g/kg divided over 3-5 doses throughout the day before competition reduces GI issues

Optimal Timing

60-180 minutes before exercise
Split into multiple doses

Take with food

Available Forms

Form	Type
💊Pharmaceutical-grade sodium bicarbonate powder or capsules	Recommended
💊Food-grade baking soda	Alternative
💊Effervescent tablets	Alternative

Capsules may reduce taste issues. Some athletes use enteric-coated to reduce GI side effects.

Duration

Minimum: 0 days

Optimal: 0 days

Cycling: Not required

Note: Take with carbohydrate-rich meal/snack. Splitting dose reduces GI distress. Peak buffering at 60-90 min.

🏃

Performance Boost

Extended high-intensity capacity

📅 Acute (1-3 hours)

70% of users notice thispositive

💪

Delayed Fatigue

More reps or longer time at high intensity

📅 Acute

65% of users notice thispositive

ModerateMax safe dose: 0.4g/kg (one-time dose)

🟡

Athletes

Trial in training before competition to assess tolerance

🟡

Those on sodium-restricted diets

Contains significant sodium — use cautiously

Who Should NOT Take This

Heart failure
Hypertension (sodium load)
Kidney disease

Drug Interactions

Medications affected by urine pHmoderate

Alkalinizes urine, affecting drug excretion

Possible Side Effects

GI distress (nausea, bloating, diarrhea)

moderatecommon

Tip: Split doses; take with food; use serial loading protocol

Cramping

milduncommon

Tip: Ensure adequate hydration

Warnings

GI side effects are common — practice before competition
Significant sodium load — not for those with hypertension
Best for 1-10 minute efforts; less benefit for longer endurance

⟡ Beta-Alanine

Intracellular (carnosine) + extracellular (bicarbonate) buffering

Complete buffering system

⟡ Caffeine

Different ergogenic mechanisms

Additive performance benefits

Top studies from 39+ peer-reviewed papers

📊rctn=640

Jung B et al. • JAMA (2025)

“For patients with severe metabolic acidemia and moderate to severe acute kidney injury, intravenous sodium bicarbonate did not affect mortality.”

Key Findings:

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).

📚meta-analysisn=23

Domínguez R et al. • Journal of the International Society of Sports Nutrition (2025)

“Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.”

Key Findings:

This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
The systematic review included 422 swimmers (61.8% male, 38.2% female), with distances assessed ranging from 50 m to 800 m, including studies employing interval procedures.
Creatine showed a significant effect (ES = -0.46; 95% CIs = -0.75 to -0.17, p = 0.002; I2 = 11%) on swimming performance, while the rest of the analyzed supplements did not show significant effects (all p > 0.05).

📚meta-analysisn=1644

He Q et al. • Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025)

“Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.”

Key Findings:

Oxidising agents showed a trend towards reducing the incidence of VAP compared to the control group (risk ratio: 0.24, 95% confidence interval: 0.05-1.10).
Administration of saline was associated with a notable reduction in ICU mortality (risk ratio: 0.18, 95% confidence interval: 0.04-0.88) versus no mouthwash.
Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.
Saline solution emerges as a promising alternative, associated with a significant reduction in mortality rates.

📚meta-analysisn=2037

Yang TY et al. • Clinical journal of the American Society of Nephrology : CJASN (2024)

“In patients with CKD and MA, sodium bicarbonate supplementation may provide potential benefits in preventing the deterioration of kidney function and increasing muscle mass.”

Key Findings:

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).
However, higher risk of elevated systolic BP was found with sodium bicarbonate treatment (SMD, 0.10; 95% CI, 0.01 to 0.20; P = 0.03).

📚systematic-reviewn=701

Compare with Others Find Based on Your Goals

Valiño-Marques A et al. • Nutrients (2024)

“However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.”

Key Findings:

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.
A benefit for cyclists' athletic performnce was found when consuming a caffeine supplement, and a potential positive effect was noted after the consumption of sodium bicarbonate, as well as after the combination of caffeine and creatine.

View all 39+ studies

What would you like to do next?

Related Supplements

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