Baking Soda: A Pantry Staple with Surprising Health Benefits and Risks
We’ve all got a baking soda hiding in the back of our cupboards, haven’t we? We use it for all sorts of things: absorbing unpleasant refrigerator odors, cleaning produce, and making baked goods. But there are even more uses for this versatile little powder than that, as more and more people are finding out by adding it to their water. They’re sharing online how baking soda has improved their exercise performance, acid reflux, energy levels, and more. It’s a great idea! However, experts caution that the effectiveness of this practice varies due to limited and mixed research, potential risks, and individual health conditions, so it’s best to check with your doctor or health practitioner before you get started.
The Potential of Baking Soda
“Baking soda is a very cool natural ingredient that can do a lot,” said Frances Largeman-Roth, a registered dietitian nutritionist and author of “Everyday Snack Tray.” She notes that it can also neutralize odors and help remove stains from clothes. However, she warns that just because baking soda is made from natural ingredients doesn’t mean it’s safe to ingest without caution. The interaction between the chemistry of baking soda and the body can be helpful or harmful, depending on the circumstances.
Baking soda, known formally as sodium bicarbonate, is an alkaline substance composed of sodium, hydrogen, carbon, and oxygen, explained Grace Derocha, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. One primary way baking soda could be beneficial is by neutralizing stomach acid, which can help alleviate issues like acid reflux.
The Science Behind Baking Soda
On the pH scale, anything below 7 is acidic, 7 to 8 is neutral, and 8 to 14 is alkaline. The normal pH range for the human body, as measured by blood, is between 7.35 and 7.45, Derocha said, although specific body parts have their own pH levels, such as the stomach’s highly acidic pH of 1.
Consuming too much baking soda, which has a pH of about 8.3, can disrupt the body’s natural balance. Based on this science, here’s what research and experts say about the health effects, important risk factors, and other things you need to know.
What Research Shows
When it comes to improving exercise endurance, baking soda is one of the most researched uses, dating back to the 1980s. Although some studies are small or have mixed conclusions, baking soda is believed to help reduce the acidity in muscles during high-intensity exercise, potentially improving performance.
Some studies have shown that taking baking soda an hour or two before exercise can enhance performance in activities lasting up to 12 minutes, such as cycling, running, and rowing. In a study involving strength training, participants who consumed baking soda were able to do more reps with less muscle fatigue than those given a placebo.
Baking soda may also help lower stomach acid, relieving acid reflux or indigestion, as it is a common component in antacids. There is also some evidence suggesting baking soda might slow the progression of kidney disease.
Managing Risk
Regardless of your situation, it’s essential to consult your doctor to ensure a new health practice is right for you, as everyone’s body is different. Lower stomach acid can make some medications take longer to work or affect how they work, Largeman-Roth said.
Certain individuals should avoid baking soda supplementation altogether, including children, those with cardiovascular issues, acidosis or alkalosis, and pregnant individuals, due to its high sodium content. One teaspoon of baking soda contains more than 1,200 milligrams of sodium, while the American Heart Association recommends no more than 2,300 milligrams daily.
There is no universal dosage recommendation. For indigestion, you might try ¼ teaspoon mixed with a glass of water. Some people use a teaspoon, but starting with a smaller amount is advisable, as too much can cause diarrhea, gas, nausea, or vomiting.
In fitness studies, typical doses range from 0.2 to 0.5 grams of baking soda per kilogram of body weight. However, many athletes can’t tolerate this much. For kidney disease, dosage is carefully managed by doctors based on blood work.
Overconsumption or long-term use of baking soda water can have serious consequences, such as metabolic alkalosis, which can harm the heart, decrease blood flow to the brain, and reduce oxygen delivery to tissues.
In the end, baking soda isn’t the only solution for acid-related health issues. Adding more produce to your diet has been shown to be most beneficial, supporting the idea that the basics are always essential for overall health.
