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Nab7.5
Sodium Bicarbonate Research
Probably helps
465 peer-reviewed studies
What the evidence says
Probably helps
Sodium Bicarbonate helped in about half (5/9) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 1980–2026 with a typical study size of 149 participants.
Based on 464 studies · 49 meta-analyses · 387 RCTs · 9,852 total participants
Confidence
High confidence
What the studies found
5helped4unclear· 455 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
87 studies in the last 5 years · Latest meta-analysis: 2026
198020032026
1Systolic blood pressureMeta-Analysisn=2,110 · very large study2023
In plain English: 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.
In plain English: 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.
In plain English: 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.
In plain English: 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.