Research supports several potential benefits of baking soda, though the strength of evidence varies. Here’s what the science says.
1. May Improve Athletic Performance
Enhanced athletic performance is one of the better-studied uses of sodium bicarbonate. “Research shows that it can improve performance in certain high-intensity activities where muscle fatigue is partly caused by acid buildup, such as repeated sprints, short-distance swimming or cycling, and high-rep strength efforts,” says Garrett Lang, PhD, of Arlington, Virginia, a cofounder of ReadyRX, a company specializing in personalized longevity and preventive health programs.
An umbrella review found that adding baking soda to your diet can improve performance in intense activities lasting roughly 45 seconds to 8 minutes, such as 2,000-meter rowing, and high-intensity running, though the positive effects are small to moderate.
That said, Dr. Lang notes that the benefits aren’t universal. “Some people respond well, while others see little to no improvement, and gastrointestinal side effects like nausea or diarrhea are very common and can cancel out any performance gains,” he says.
2. May Relieve Indigestion
Sodium bicarbonate is often used as an at-home remedy for indigestion. It works by neutralizing excess stomach acid, placing it in a category of medicines called antacids.
“If you’re going to try it, mix ¼ to ½ teaspoon in 4 to 8 ounces of water,” suggests Swiecicki-Allen. “But honestly, antacids are safer and more predictable for this purpose,” she says, referring to over‑the‑counter antacids formulated and dosed specifically to neutralize stomach acid.
3. May Ease Heartburn
For occasional heartburn (acid reflux), baking soda can offer fast-acting relief by neutralizing the acid that causes that burning sensation. “There’s good evidence that it can provide short-term symptom relief, but it doesn’t address the underlying causes of reflux and isn’t meant for frequent or long-term use,” Lang says.
But antacids — including sodium bicarbonate — should not be taken for more than two weeks unless directed by a doctor.
4. May Support Oral Health
When it comes to oral health, the evidence is strongest for commercial toothpastes containing baking soda — which outperform regular toothpaste for plaque removal and gum health — rather than drinking it as a solution. “Studies show baking soda–containing toothpastes can help with plaque removal and gum health, likely because they mildly neutralize acids and help disrupt plaque,” Lang explains.
5. May Benefit People With Chronic Kidney Disease
Normally the kidneys remove excess acid and reclaim bicarbonate to keep blood pH balanced, but when kidney function declines in some people with chronic kidney disease (CKD), acid builds up and bicarbonate levels drop. To correct this condition, known as metabolic acidosis, doctors prescribe sodium bicarbonate therapy. A systematic review found this approach helps increase bicarbonate levels in the blood, may slow CKD progression, and slightly lowers blood pressure.
But this doesn’t mean baking soda is beneficial for kidney “cleanses” in healthy people, Lang cautions. In clinical settings, doctors prescribe doses to CKD patients and carefully monitor them to treat metabolic acidosis, which is very different from mixing baking soda at home, Swiecicki-Allen notes.
