Baking Soda as a Fitness Supplement: Pros and Cons of a Controversial Ergogenic Aid

The conversation surrounding sodium bicarbonate—more commonly known as baking soda—in the context of athletic performance is both intriguing and contentious. Once subject to scrutiny as a potential doping agent, baking soda has sparked debates regarding its efficacy as a fitness supplement and the potential health risks associated with its use. This blog post will explore both sides of the coin, examining the research supporting its use in sports, the negatives and risks involved, appropriate dosage guidelines, and its historical context regarding regulation in sports.

Performance Benefits of Baking Soda

Emerging scientific research indicates that sodium bicarbonate can serve as an effective ergogenic aid—enhancing athletic performance particularly in high-intensity exercise lasting between 1 to 3 minutes. Mechanistically, baking soda functions to buffer against lactic acid accumulation—an occurrence associated with intense anaerobic metabolism. By increasing alkaline levels in the blood, baking soda may help mitigate metabolic acidosis during physical exertion, thereby improving muscle pH and delaying fatigue (Grgić et al., 2020; Kerksick et al., 2018; Siegler et al., 2016).

The recommended acute dosage of sodium bicarbonate for those aiming to improve performance typically falls at 0.3 g/kg of body weight, consumed approximately 60 to 90 minutes prior to exercise (Kerksick et al., 2018; Driller et al., 2012; Carr et al., 2011). Systematic reviews underline the efficacy of sodium bicarbonate for athletes, particularly when examined in the context of high-intensity sports, where increases in blood bicarbonate levels can contribute to improved performance outcomes (Grgić et al., 2020; Siegler et al., 2016; Carr et al., 2011).

Risks and Downsides of Baking Soda

While the performance benefits of sodium bicarbonate are noteworthy, its use is not without concern. Acute ingestion of large quantities can lead to metabolic alkalosis—a potentially dangerous elevation of blood pH that may impair performance and generate severe health complications, such as respiratory failure and ischemic events (Hailemariam et al., 2018; Ajbani et al., 2011; Diaconu et al., 2022). Symptoms associated with excessive sodium bicarbonate ingestion can include gastrointestinal distress, electrolyte imbalances, and significant disturbances in metabolic function (Hailemariam et al., 2018; Ajbani et al., 2011).

Those with pre-existing conditions—particularly renal impairment or chronic respiratory disorders—are at increased risk from baking soda supplementation. An inability to excrete excess bicarbonate can complicate the buffering processes, leading to metabolic alkalosis, necessitating caution and careful healthcare consultation for individuals in at-risk groups (Hughes et al., 2016; Cervantes et al., 2020).

Historical Context: Banned Status in Sports

Interestingly, sodium bicarbonate was at one time scrutinized as a banned substance in competitive sports. The World Anti-Doping Agency (WADA) alongside various sporting federations classified substances based on their potential to enhance performance and compromise the fairness of athletic competition. Although sodium bicarbonate itself is not currently listed as a banned substance, concerns arose due to its capacity to masquerade as an agent of performance enhancement. The perception of baking soda as a doping agent stemmed from the notion that it could artificially alter physiological responses during competition, paralleling concerns with other buffering agents(Świtała, 2023). Such triggered debates prompted organizations to reevaluate the merit of sodium bicarbonate as an allowable, albeit controversial, supplement.

Guidelines for Use

Current research provides clear recommendations for the effective use of sodium bicarbonate in athletic contexts. The aforementioned dosage of 0.3 g/kg body weight remains steadfast as a benchmark for acute supplementation, while some studies advocate for a serial administration approach over several days. This method may allow for a gradual elevation in bicarbonate levels while minimizing gastrointestinal side effects that often accompany single, larger doses(Kerksick et al., 2018; Driller et al., 2012; Świtała, 2023).

"...sodium bicarbonate can serve as an effective ergogenic aid—enhancing athletic performance particularly in high-intensity exercise lasting between 1 to 3 minutes."

In summary, the adoption of baking soda as a fitness supplement carries both potential benefits and distinct risks. Although scientific research supports its utility in enhancing athletic performance, particularly in high-intensity domains, the associated health risks necessitate careful consideration and monitoring. The historical context of sodium bicarbonate as a scrutinized agent of performance enhancement adds another layer of complexity to its use in athletic circles today. While effective for some, athletes must navigate this debate with an informed perspective, balancing the risks and rewards of sodium bicarbonate supplementation based on their unique health profiles and competitive environments.

Grgić et al. "Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis." Journal of Science and Medicine in Sport (2020).

Kerksick et al. "ISSN exercise & sports nutrition review update: research & recommendations." Journal of the International Society of Sports Nutrition (2018).

Siegler et al. "Mechanistic Insights into the Efficacy of Sodium Bicarbonate Supplementation to Improve Athletic Performance." Sports Medicine

Driller et al. "The Effects of Serial and Acute NaHCO3 Loading in Well-Trained Cyclists." The Journal of Strength and Conditioning Research (2012).

Carr et al. "Effects of Acute Alkalosis and Acidosis on Performance." Sports Medicine (2011).

Hailemariam et al. "Severe Metabolic Alkalosis from Acute Baking Soda Ingestion Presenting with Acute Respiratory Failure and Ischemic Stroke." Emergency Medicine Open Access (2018).

Hughes et al. "Hemorrhagic Encephalopathy From Acute Baking Soda Ingestion." Western Journal of Emergency Medicine (2016).

Diaconu et al. "Metabolic alkalosis—an adverse effect of baking soda misuse: A case report and literature review." Experimental and Therapeutic Medicine (2022).

Ajbani et al. "Homespun Remedy, Homespun Toxicity: Baking Soda Ingestion for Dyspepsia." Journal of Emergency Medicine (2011).

Cervantes et al. "An unusual cause of metabolic alkalosis: hiding in plain sight." BMC Nephrology (2020).

Świtała "The Popular Ergogenic Substances in Sport and Physical Activity." Central European Journal of Sport Sciences and Medicine (2023).