TL;DR
Using baking soda for "overacidification" is a scientifically unsupported promise. In contrast, baking soda as a short-term performance buffer for intense sports is well-documented. This article presents both sides with the respective experts and original studies – right where the statement is made, not collected at the end.
What actually is baking soda as a dietary supplement?
Baking soda is the common name for sodium bicarbonate (NaHCO₃) – the same molecule found in every kitchen as a leavening agent. In the body, it acts as a buffer: it binds excess hydrogen ions and thus stabilizes the pH level of blood and tissue. As a dietary supplement, it is usually offered in enteric-coated capsules so that the active ingredient is not neutralized in the acidic stomach environment, but rather released in the intestine.
How exactly this buffering mechanism works is described by Dr. Ahmet S. Can (Ocean University Medical Center) and his co-authors Niluk Leon Senewiratne (UC Riverside School of Medicine) and Allison Woodall (UCR/Riverside Community Hospital) in the clinical reference work StatPearls from the US National Library of Medicine: Bicarbonate ions bind hydrogen ions, convert them into carbonic acid, which the body then excretes as water and carbon dioxide via the lungs.
→ Source: Sodium Bicarbonate — StatPearls, NCBI Bookshelf (Senewiratne, Woodall & Can, 2024)
In practice, this exact mechanism is used for two completely different promises: one as a purported remedy for everyday "overacidification," the other as a proven tool for short-term athletic peak performance. As the following sections show, only one of the two truly stands up to the scientific evidence.
The alkaline surplus myth: What science really says
The claim that baking soda or alkaline powder balances out an "overacidification" of the body and thus protects against diseases is one of the longest-running marketing theses in the dietary supplement market. The most comprehensive scientific examination of this so-called "acid-ash hypothesis" to date comes from Dr. Tanis R. Fenton, PhD, RD, a professor at the Cumming School of Medicine at the University of Calgary.
Together with her team, Fenton evaluated 55 studies, including 22 randomized intervention studies, and reached a clear conclusion: there is no evidence from high-quality balance studies that an acid-forming diet promotes bone mineral loss – nor is there evidence that alkaline supplements prevent this assumed loss.
Why diet-related "overacidification" hardly ever occurs in healthy individuals is explained by physiology itself. In their already cited StatPearls chapter, Can, Senewiratne, and Woodall describe that bicarbonate is actively regulated by the kidneys via secretion and reabsorption to counteract fluctuations in serum pH – an endogenous regulatory system that works largely independently of what is on the plate.
→ Source: Sodium Bicarbonate — StatPearls, NCBI Bookshelf (Senewiratne, Woodall & Can, 2024)
Important note
Baking soda does not replace medical treatment and is not a cure for chronic illnesses. Long-term, high-dose use should only occur after medical consultation – especially in cases of high blood pressure, kidney disease, or heart disease, as baking soda also provides sodium and can cause fluid retention.
In the short term, however, baking soda has an indisputable, clinically documented effect in a much narrower field of application: Can and his co-authors explicitly list the neutralization of stomach acid as one of the indications recognized by the US Food and Drug Administration (FDA). Orally ingested sodium bicarbonate is approved for the relief of heartburn, acid reflux, and digestive complaints.
→ Source: Sodium Bicarbonate — StatPearls, NCBI Bookshelf (Senewiratne, Woodall & Can, 2024)
This is a different, much more limited mechanism of action than the widely advertised "acid-base balance" for general health – and it has little to do with the area where baking soda actually has its strongest evidence: sports.
Where baking soda really works: Athletic performance in the study check
During short, high-intensity exercise, baking soda can measurably improve performance – and there is a significantly more robust evidence base for this than for the deacidification thesis. The authoritative summary of this evidence comes from Dr. Jozo Grgic, a sports physiologist at Victoria University in Melbourne.
In 2021, Grgic served as lead author of the official position stand of the International Society of Sports Nutrition (ISSN), together with 16 other sports and nutrition scientists, including Bryan Saunders, Louise M. Burke, and Richard B. Kreider. The paper evaluates sodium bicarbonate as one of the most well-supported ergogenic aids for high-intensity forms of exercise: It increases the bicarbonate concentration in the blood outside the muscle cell, thus creating a stronger gradient through which the cell can release hydrogen ions faster during intense work – this delays muscular acidification and thus fatigue during efforts lasting about 1 to 10 minutes.
How this mechanism translates into a concrete competition situation was shown by Dr. Nicholas P. Hilton from Edge Hill University in a controlled study of eleven trained cyclists. After ingesting 0.3 g of sodium bicarbonate per kilogram of body weight in enteric-coated form, performance in a 4 km time trial improved significantly compared to placebo – by an average of 8.5 seconds.
This effect size may seem small at first glance, but in competitive sports, it is decisive in a 4 km time trial. That is exactly why it is worth taking a closer look at dosage, timing, and the question of whether a single dose or multi-day loading is more sensible.
Dosage, timing of ingestion, and serial loading according to the study situation
For practical implementation, Grgic and his ISSN co-authors mention an effective dose of 0.2 to 0.4 grams per kilogram of body weight, taken 60 to 180 minutes before exercise. For a person with a body weight of 70 kg, this roughly corresponds to 14 to 28 grams of sodium bicarbonate.
→ Source: Grgic et al., ISSN Position Stand: Sodium Bicarbonate and Exercise Performance (2021)
Whether a single dose or multi-day loading – so-called "serial loading" – is the better strategy was investigated by Dr. Nihong Zhou and Dr. Hao Wu and their team in a direct comparative study. In a randomized crossover design, twelve healthy young men took enteric-coated sodium bicarbonate over five consecutive days. Serial loading measurably improved anaerobic performance in repeated Wingate tests, whereas the single acute dose in the same study showed no significant effect.
In practice, this means: For a single peak effort, an acute dose 60 to 180 minutes beforehand is sufficient, according to Grgic et al. For multiple peak efforts in one day or over a competition period, multi-day loading in advance may be more effective, according to Zhou and Wu – ideally tested in training first, and never for the first time on competition day.
Individual differences: Why baking soda does not work the same for everyone
Not every athlete benefits from baking soda to the same extent – and this is precisely what Bryan Saunders, a sports nutrition researcher at the University of São Paulo, and his team investigated.
In a randomized, double-blind study, Saunders, Gabriela Froio de Araujo Dias, and other co-authors had 15 active men perform six repeated exercise tests after taking sodium bicarbonate. Their finding: some participants were consistent non-responders across all six tests, while others only reacted positively on occasion. Evaluating only the group average from a single trial conceals this inconsistency and can be misleading.
A major confounding factor here is once again gastrointestinal tolerance: in several of the studies evaluated by Saunders and colleagues, individual participants reported discomfort immediately before exertion. This underscores why the method of administration – and not just the raw dose – is critical for the actual benefit.
Enteric-coated capsules: Why the form of administration makes the difference
The biggest practical hurdle for using baking soda to increase performance is gastrointestinal side effects: bloating, burping, cramps, diarrhea, and in severe cases, nausea to vomiting. These complaints are the main reason why many athletes stop taking it, even though the performance effect would be there.
How strongly the form of administration influences this problem was shown by Dr. Fang-Lin Jiang and Dr. Keon-Hyoung Song and their research team in a study published in the journal Nutrients: An enteric-coated formulation achieved the same increase in blood bicarbonate concentration (+5 mmol/L) with just 225 milligrams per kilogram of body weight as 300 milligrams per kilogram of uncoated tablets – a 25 percent dose reduction with significantly lower gastrointestinal complaints.
Chemically, sodium bicarbonate in baking soda and in dietary supplement capsules is the same molecule. The practical difference, as Jiang, Song, and co-authors show, lies in the precise, tested dosage and the enteric coating, which releases the active ingredient only in the intestine instead of partially neutralizing it in the stomach. Veyt Pure Alkaline Balance Sodium Bicarbonate Capsules use this exact formulation approach.
Who should take baking soda capsules – and who should not?
According to the studies compiled by Grgic and his ISSN team, athletes with short, high-intensity exertion peaks benefit most: sprint and middle-distance running, short-distance swimming, rowing, combat sports, cycling time trials, or team sports with repeated sprints like soccer, handball, or basketball. For pure endurance efforts without intensive peaks, the proven benefit is significantly lower, as other metabolic pathways are limiting here.
→ Source: Grgic et al., ISSN Position Stand: Sodium Bicarbonate and Exercise Performance (2021)
Who should avoid baking soda or only take it after consultation is specifically identified by Can, Senewiratne, and Woodall in their StatPearls chapter: people with renal insufficiency, heart failure, or existing metabolic alkalosis, in whom sodium bicarbonate can lead to fluid retention and edema. According to the authors, there is also insufficient human data for pregnancy and breastfeeding to confirm safe use.
→ Source: Sodium Bicarbonate — StatPearls, NCBI Bookshelf (Senewiratne, Woodall & Can, 2024)
| Application | Evidence Base | Source | Classification |
|---|---|---|---|
| General "deacidification" for health prevention | Not proven | Fenton et al., 2009 | Do not use for disease prevention |
| Short-term heartburn | Well-supported, FDA-recognized | Can et al., 2024 | Suitable for short-term use |
| High-intensity exercise (sprint, HIIT, 1–10 min.) | Well-supported | Grgic et al., 2021 | Useful; note timing/dosage |
Expert Perspectives & Protocol Breakdown
Dr. Josh Axe
What he recommends: On draxe.com, Dr. Josh Axe advocates for the classic alkaline surplus position: an alkaline diet and balanced pH levels are said to help protect healthy cells and reduce the risk of a long list of chronic ailments. To achieve this, he recommends alkalizing vegetable juices and a predominantly plant-based, alkaline-forming diet, among other things.
→ Source: Proper pH Balance: What It Is + 4 Steps to Achieve It, draxe.com
Dr. Andrew Huberman (with Dr. Andy Galpin)
What he recommends: In episode 65 of the Huberman Lab Podcast, Dr. Andrew Huberman (Stanford University) and sports scientist Dr. Andy Galpin (California State University, Fullerton) discuss baking soda exclusively in the narrow context of athletic performance: as a buffer against muscular acidosis during intense exercise, with the practical advice to increase the dose cautiously due to potential gastrointestinal issues and to test intake during training rather than for the first time during competition.
→ Source: Huberman Lab Podcast, Episode 65 with Dr. Andy Galpin – Notes
Where They Differ
In fact, the two positions address two different use cases. Axe argues for baking soda as a daily, general health tool against a presumed chronic "acidification"—a concept that Fenton explicitly classifies as unsupported in her meta-analysis. Conversely, Huberman and Galpin only discuss a narrowly defined, acute performance effect, supported by Grgic, Hilton, and Zhou and Wu. There is no real professional consensus here—the two are talking about different things with different qualities of evidence.
What the Evidence Says
Grgic (ISSN, 2021), Hilton (2020), Zhou and Wu (2022), and Jiang and Song (2024) clearly support the acute performance effect during high-intensity exercise with controlled studies. In contrast, the general "de-acidification" thesis for preventive healthcare finds no support in Fenton's meta-analysis. For VEYT readers, this means: baking soda capsules are a tool for sports, not a substitute for a balanced diet or medical treatment.
Frequently Asked Questions About Baking Soda as a Supplement
Is baking soda dangerous as a dietary supplement?
At the dosage of 0.2 to 0.4 g per kg of body weight recommended by Grgic and his ISSN team, baking soda is generally well-tolerated by healthy adults. However, in their StatPearls chapter, Can, Senewiratne, and Woodall list renal failure, heart failure, and pregnancy as conditions requiring prior medical consultation.
→ Sources: Grgic et al., 2021 · Can et al., 2024
Does baking soda really help against acidification?
No. In her meta-analysis of 55 studies, Fenton (University of Calgary) found no evidence to support this popular thesis.
→ Source: Fenton et al., 2009
How quickly does baking soda work before exercise?
Grgic and his team recommend taking it 60 to 180 minutes before exercise to ensure bicarbonate concentrations in the blood rise in time.
→ Source: Grgic et al., 2021
Why are enteric-coated baking soda capsules better than powder?
Because Jiang, Song, and co-authors have demonstrated that a required dose is about 25% lower, while simultaneously causing fewer gastrointestinal issues, when the active ingredient is released in the intestine rather than in the stomach.
→ Source: Jiang, Song et al., 2024
References & Scientific Citations
- Fenton, T.R. et al. (2009). Meta-Analysis of the Effect of the Acid-Ash Hypothesis of Osteoporosis on Calcium Balance, Journal of Bone and Mineral Research
- Senewiratne, N.L., Woodall, A., Can, A.S. (2024). Sodium Bicarbonate — StatPearls, NCBI Bookshelf
- Grgic, J. et al. (2021). International Society of Sports Nutrition Position Stand: Sodium Bicarbonate and Exercise Performance, JISSN
- Hilton, N.P. et al. (2020). Enteric-Coated Sodium Bicarbonate Supplementation Improves High-Intensity Cycling Performance in Trained Cyclists, Eur J Appl Physiol
- Zhou, N., Fan, Y., Kong, X., Wang, X., Wang, J., Wu, H. (2022). Effects of Serial and Acute Enteric-Coated Sodium Bicarbonate Supplementation on Anaerobic Performance, Frontiers in Nutrition
- Dias, G.F.A., da Eira Silva, V., Painelli, V.S., Sale, C., Artioli, G.G., Gualano, B., Saunders, B. (2015). (In)Consistencies in Responses to Sodium Bicarbonate Supplementation, PLOS ONE
- Jiang, F.-L. et al., Song, K.-H. (2024). Effects of Enteric-Coated Formulation of Sodium Bicarbonate on Bicarbonate Absorption and Gastrointestinal Discomfort, Nutrients
- Axe, J. Proper pH Balance: What It Is + 4 Steps to Achieve It, draxe.com
- Huberman, A. & Galpin, A. Huberman Lab Podcast, Episode 65 — Notes
