Sodium Bicarbonate

Also known as: baking soda, NaHCO3

Confidence

research strength

BBuilding confidence71367 studies referenced

Latest evidence update: 2026-11-04

Strongest in Sample size (86). Held back by Recency (26).

Study quality (37%)

Study design (21%)

Risk of bias (16%)

Solid mix of RCTs with some methodological gaps.

Replication (26%)

Cross-study replication (21%)

Precision (5%)

Confirmed across many independent studies with significant findings.

Sample size (16%)

Tens of thousands of participants pooled across studies.

Consistency (11%)

Mostly aligned, with some divergence.

Recency (10%)

Mostly pre-2020 research; updates may be needed.

Effect by outcome

how big the change is

Effect-size tagged on 355 of 400 claims for this supplement. Our research updates daily; remaining claims are pending re-processing.

Directional evidence

Areas where research points to a consistent direction of effect. The strength of evidence is graded; the size of the effect is not quantified.

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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Order Sodium Bicarbonate

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

Questions about Sodium Bicarbonate

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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.