SYS ONLINE
SUPPLEMENT_SCHOLAR
evidence · mechanism · dose
Supplements/Compound

Sodium Bicarbonate

aka Baking soda

Extracellular buffer used for high-intensity exercise capacity.

Athletic Performance

Overview

Extracellular buffer used for high-intensity exercise capacity.

Natural sources
    Common forms

      Mechanism of action

      Raises blood bicarbonate, allowing greater H+ efflux from muscle.

      Pathways

        Effects on the body

        Organ system effects

        Evidence-based benefits

        Improves performance in 1–7 min events

        Strong evidence

        Potential side effects

        Common
        • · GI upset
        • · Bloating
        Rare
          Serious
          • · Avoid in hypertension/CHF

          Drug interactions

          No notable interactions reported.

          Supplement interactions

          Pairs well with

          None listed.

          Avoid combining with

          No specific avoidances listed.

          Dosing & bioavailability

          Typical dose
          0.2–0.3 g/kg 60–90 min pre-exercise
          With food?
          With small carb meal

          Where to buy

          Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

          Compound
          Sodium Bicar…
          Amazon
          Wide selection · fast shipping
          Compound
          Sodium Bicar…
          iHerb
          Global delivery · curated brands
          Compound
          Sodium Bicar…
          Thorne
          Practitioner-grade · NSF tested

          Scientific evidence (8)

          Meta-analysisSports Med · 2011

          NaHCO3 meta-analysis on performance

          Carr AJ, et al.

          Pooled analysis of NaHCO3 trials in high-intensity exercise.

          Key findings

          Small but consistent ergogenic effect.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — Improves performance in 1–7 min events

          Live PubMed search

          Live results for "Sodium Bicarbonate Improves performance in 1–7 min events" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "Improves performance in 1–7 min events". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — randomized controlled trial

          Live PubMed search

          Live results for "Sodium Bicarbonate randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — meta-analysis

          Live PubMed search

          Live results for "Sodium Bicarbonate meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — pharmacokinetics

          Live PubMed search

          Live results for "Sodium Bicarbonate pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — safety adverse events

          Live PubMed search

          Live results for "Sodium Bicarbonate safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Sodium Bicarbonate — dose response

          Live PubMed search

          Live results for "Sodium Bicarbonate dose response" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Sodium Bicarbonate and "dose response". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewGoogle Scholar · 1970

          Google Scholar: Sodium Bicarbonate — clinical evidence

          Live Scholar search

          Cross-database citation index for Sodium Bicarbonate as it relates to "clinical evidence".

          Key findings

          Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

          Open study
          Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.