Baking soda is trending on TikTok, with many claiming that adding a scoop to water—known as “soda loading”—can ease acid reflux, boost endurance, prevent kidney disease, and aid weight loss. But does it really work, and is it safe?
Baking soda, or sodium bicarbonate, is an alkaline compound made of sodium, hydrogen, carbon, and oxygen. It is commonly used as a cleaning agent, deodorizer, and an ingredient in food products. Despite its popularity on social media, experts warn that consuming large amounts can be risky.
Baking soda is high in sodium. The American Heart Association recommends limiting daily sodium intake to 2,300 mg. One teaspoon of baking soda contains 1,200 mg. High sodium intake can lead to health problems, including heart issues.
Baking soda has an alkaline pH of about 8.3. Consuming too much can lead to metabolic alkalosis, a condition where the body’s pH rises above 7.45. This can harm the heart, reduce blood flow to the brain, and limit oxygen supply to tissues.
Baking Soda for Fitness
Some athletes use baking soda, or “soda loading,” to enhance their workouts. A 2021 review by the International Society of Sports Nutrition found that baking soda can improve performance in high-intensity exercises lasting up to 12 minutes. Another study indicated that it may reduce fatigue and increase the number of repetitions performed.
Chris Mohr, PhD, RD, advises that while baking soda can help reduce acid buildup during intense exercise, it can also cause gastrointestinal distress. He suggests consulting a sports dietitian before trying it.
Baking Soda for Indigestion
Baking soda is a common ingredient in antacids and can help relieve heartburn by neutralizing stomach acid. A 2022 review confirmed its effectiveness for short-term relief. However, Dr. Christie Youssef warns against regular use, as it can disrupt stomach function and lead to discomfort, nausea, vomiting, and diarrhea.
Baking Soda and Weight Loss
Despite claims on social media, there is no evidence that baking soda aids in weight loss. Any associated abdominal discomfort is not a sustainable or healthy method for losing weight.
Baking Soda and Kidney Disease
A 2021 study suggested that baking soda might slow chronic kidney disease progression by reducing acid levels in the blood. Dr. Paul O’Connor explains that for people with kidney disease, bicarbonate supplementation can help manage acid levels and protect kidney function. However, baking soda is not proven to prevent kidney disease.
Experts emphasize the importance of consulting a healthcare professional before using baking soda for health purposes.
