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Nab8.0
Sodium Bicarbonate Research
Likely helpsModerate safety
23 peer-reviewed studies
What the evidence says
Likely helps
Sodium Bicarbonate appears to help in 5 of 6 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2026 with a typical study size of 149 participants.
Based on 23 studies · 9 meta-analyses · 6 RCTs · 7,133 total participants
Confidence
High
What the studies found
5helped1unclear· 17 more without graded effect data
By outcome
Endurance & exercise performance1-3% improvement in high-intensity performance · Acute (1-2 hours after dose) · Buffers lactate; improves short-duration high-intensity work · 60-120 minutes
19 studies in the last 5 years · Latest meta-analysis: 2025
200920172026
1Athletic performance in elite soccer playersSystematic ReviewCited 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-AnalysisCited 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)
Noticeable benefit
← WorseNo effectBetter →
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-AnalysisCited 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 performanceSystematic ReviewCited 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-AnalysisCited 14×n=149 · medium study2022
This meta-analysis examined the effects of Sodium Bicarbonate.
Saunders B et al. · European journal of sport science (2022)
No clear effect
← WorseNo effectBetter →
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)
Huge benefit
← WorseNo effectBetter →
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-AnalysisCited 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)
Noticeable benefit
← WorseNo effectBetter →
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.
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.
Miranda WAS et al. · Current nutrition reports (2022)
12Anaerobic metabolism during exerciseMeta-AnalysisCited 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-AnalysisCited 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)
Noticeable benefit
← WorseNo effectBetter →
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.
14Decline 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).
1640 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.
17Gastrointestinal side effectsRCTCited 16×n=14 · very small study2020
Therefore, ENT ingestion forms may be favorable for those who report GI disturbances with NaHCO3 supplementation or for those who have previously been deterred from its use altogether.
Hilton NP et al. · International journal of sport nutrition and exercise metabolism (2020)
Likely real
Blood bicarbonate anion concentration increased in all NaHCO3 conditions compared with the placebo (p < .0005), although this was lower with ENT than with GEL (p = .001) and DEL (p < .0005) NaHCO3.
Changes in blood potential hydrogen were reduced with ENT compared with GEL (p = .047) and DEL (p = .047) NaHCO3, with no other differences between the conditions.
Ingestion of ENT NaHCO3 attenuates GI disturbances for up to 3 hr postingestion.
A summary of supplements with a strong evidence base (caffeine, creatine, sodium bicarbonate, beta-alanine, dietary nitrate, and glycerol) and emerging supplements popularized within cycling (exogenous ketones) is also provided, outlining accepted protocols for use, timing, and potential ergogenic effects or side effects.
Whitfield J et al. · International journal of sport nutrition and exercise metabolism (2026)
The use of sports foods and supplements has become ubiquitous among cyclists of all disciplines in order to meet energy and nutrient targets and to improve performance and recovery outcomes.
This review will provide an overview of the different types of products and the rationale for their use, while highlighting key considerations surrounding the safety and anti-doping risks that supplements pose among athletes.
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Sadki D et al. · European journal of preventive cardiology (2025)
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