Sodium Bicarbonate
Sodium bicarbonate (baking soda) is an evidence-based ergogenic aid for high-intensity exercise. B-grade evidence for running and aerobic performance via acid buffering. Works by increasing blood buffering capacity, allowing muscles to tolerate more lactic acid. Best for high-intensity efforts lasting 1-7 minutes. MAJOR DRAWBACK: GI distress is common (nausea, cramping, diarrhea) - known as 'bicarb shits' by athletes. Serial loading protocols may reduce GI issues. Also used medically for CKD acidosis.
Quick Answer
What it is
Sodium bicarbonate (baking soda) is an evidence-based ergogenic aid for high-intensity exercise. B-grade evidence for running and aerobic performance via acid buffering.
Key findings
- Grade B: Anaerobic Capacity (Running Performance)
- Grade B: Aerobic Exercise Metrics (Aerobic Exercise Performance)
- Grade C: Glycemic Control
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
βΉοΈ Quick Facts: Sodium Bicarbonate
Quick Facts: Sodium Bicarbonate
- Best Evidence:Grade A
- Conditions Studied:19
- Research Outcomes:132
- Grade B Findings:2
- Key Effect:Rowing Performance
Detailed Outcomes
Evidence by Condition
Best grade per condition (each condition may have multiple outcomes)
Research Citations (69)
Related Supplements
Creatine
17 shared conditions Β· 433 outcomes
Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity. Creatine may also provide cognitive and mental health benefits in some contexts.
L-Carnitine
13 shared conditions Β· 558 outcomes
L-carnitine can relieve leg pain in people with peripheral artery disease (PAD) and treat some aspects of metabolic syndrome. Although itβs often also used for fat loss, its effectiveness for that is questionable.
Caffeine
12 shared conditions Β· 123 outcomes
Caffeine is the world's most widely consumed psychoactive substance and one of the most well-researched supplements. A-GRADE evidence for aerobic exercise performance improvement (64 studies, 799 participants - moderate improvement). Also A-grades for cycling performance. B-GRADE for headache relief (5 studies, 1503 participants), sleep duration reduction (expected effect), and adrenaline increase. Works via adenosine receptor antagonism, increasing alertness and reducing fatigue perception. Safe for most adults at moderate doses (up to 400mg/day). Ergogenic effects are robust and well-established across endurance, strength, and cognitive domains.
Panax Ginseng (Korean Ginseng)
11 shared conditions Β· 228 outcomes
Panax ginseng is commonly referred to as βKorean ginsengβ. It appears to be effective for mood, immunity, and cognition, but is subpar for erectile function, testosterone, and exercise performance.
Magnesium
11 shared conditions Β· 248 outcomes
Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet β which is common in modern societies β is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.
Fish Oil
11 shared conditions Β· 448 outcomes
Fish oil is a mix of mostly EPA and DHA derived from fatty fish. It reduces triglycerides, but does not seem to affect the rate of cardiovascular events. It appears to reduce the symptoms of depression and improve some painful, inflammatory conditions.
Citrulline
11 shared conditions Β· 169 outcomes
L-Citrulline, or simply just citrulline, is a nonessential amino acid. It is efficiently turned into L-arginine in the kidneys after supplementation, which makes it a good choice for increasing nitric oxide synthesis in the body.
Spirulina
10 shared conditions Β· 304 outcomes
Spirulina, commonly known as βblue-green algaeβ, is a nontoxic cyanobacterium that is rich in various nutrients and bioactive pigments and polyphenols. Spirulina contains many antioxidant compounds and could have beneficial cardiometabolic effects.