Sodium Bicarbonate

Also known as: baking soda, NaHCO3

BBuilding Evidence71367 studies referenced

Latest evidence update: 2026-11-04

Common dosage

0.3 g/kg, 60-90 min pre-exercise; split doses or use enteric-coated forms to mitigate GI symptoms

Description

Extracellular buffering agent investigated as an ergogenic aid for high-intensity exercise. 2025 meta-analysis (PMID 41416636, 11 RCTs, n=126) finds negligible benefit on continuous running performance (SMD=0.18, p=0.06) with significant GI side effects (29.5% vs 2.6% placebo). Useful entity for catalog completeness; current evidence does not support inclusion in our protocols.

Safety & interactions

GI symptoms (nausea, diarrhea, cramping) in ~30% of users. Individual tolerance varies widely. Avoid in hypertension or sodium-restricted diets.

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Expected outcomes

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates.

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Order Sodium Bicarbonate

Recommended: 0.3 g/kg, 60-90 min pre-exercise; split doses or use enteric-coated forms to mitigate GI symptoms

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Referenced studies (367)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.