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You might think that baking soda hiding in the back of your cupboard is only good for absorbing unpleasant odors from your fridge, washing vegetables, and making baked goods.
But some might encourage you to think twice, as many people online share that they’ve added it to their water and found the ingredient improves athletic performance, acid reflux, energy levels, and more. But experts say whether the practice works for a variety of conditions is a nuanced issue due to limited research and a range of risks and individual health conditions.
“Baking soda is a wonderful natural ingredient that has many benefits,” says registered dietitianEveryday snack tray.”
“It also helps neutralize odors and remove stains from clothing,” Largeman-Ross said in an email.
But just because baking soda is made from natural ingredients doesn’t mean it’s safe to consume without regulation, she added. It’s the chemical reaction between baking soda and your body that causes the delicate interaction between the two to either help or harm you.
Baking soda, formally known as sodium bicarbonate, is an alkaline substance made up of sodium, hydrogen, carbon, and oxygen, says Grace DeRocha, M.D., a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. The main reason baking soda is effective against problems like acid reflux is because it neutralizes acid.
Above The pH scale of acidity A pH below 7 is acidic, 7 to 8 is neutral, and 8 to 14 is alkaline or basic. The normal pH range for the human body as measured in blood is: From 7.35 to 7.45“But certain body parts and substances have their own pH – for example, the stomach has a pH of 1, which is very acidic,” DeRocha said.
If you consume too much alkaline baking soda, pH approx. 8.3Here’s what researchers and experts are saying about the health effects, key risk factors, and other things you need to know.
When it comes to what taking baking soda can improve, athletic endurance is one of the most research-backed goals. Dating back to the 1980s However, some of the studies have been small and have mixed conclusions.
During exercise, especially intense anaerobic exercise such as sprinting or rope skipping, muscle metabolism Hydrogen ion“The breakdown of muscle glycogen to produce energy also produces lactate and hydrogen ions,” exercise physiologist Tamara Hugh-Butler, PhD, associate professor of exercise and sports science at Wayne State University in Detroit, said in an email.
The buildup of ions “increases the acidity of the blood/muscle environment, limiting exercise performance (i.e. the ‘burn’ caused by exercise),” Hugh Butler added. “So the (benefit) of taking baking soda before exercise is that it reduces the acidity in and around the muscles during exercise, which may improve performance during short, high-intensity exercise.”
Some studies have shown that taking baking soda one to two hours before exercise can improve performance during up to 12 minutes of high-intensity exercise. Cycling, etc.running, rowing, boxing, karate, etc. A large-scale research review in 2021 The study was published by the International Society of Sports Nutrition, but the effect on pH could last for up to three hours, said Hugh Butler.
Study participants who took baking soda Includes strength training They experienced less muscle fatigue and were able to perform more repetitions than the placebo group.
Baking soda may also lower stomach acid, which may relieve acid reflux and indigestion, which isn’t surprising since baking soda is an ingredient in antacids, a common treatment for these conditions, DeRocha said.
There is also some evidence to suggest that baking soda may slow growth. Kidney disease progression.
Dr. Paul O’Connor, a professor of physiology at the Medical College of Georgia at Augusta University in Georgia, said people with chronic kidney disease have organs that don’t function well and can’t excrete enough acid each day, causing their blood to become more acidic.
“Clinically, we give these patients bicarbonate supplements to essentially offset the acid load and reduce the amount of acid their kidneys excrete,” O’Connor says. “Being too acidic can lead to bone and mineral loss, muscle wasting, and several other problems.”
The latest evidence supporting this comes from a randomized controlled trial of 153 people at high risk for developing hypertension and chronic kidney disease, which found that taking baking soda twice daily (four or five 650 mg tablets) slowed the progression of kidney disease over a five-year period. Research published on August 5th The study, published in the American Journal of Medicine, compared the results to a group that only received standard medical care, but baking soda supplementation was not associated with improved blood pressure or cardiovascular disease risk.
These findings support nearly 15 other studies on the topic. Some studies also Effectiveness against kidney stonesBut O’Connor said a recent multi-center clinical trial showed the opposite, and the jury is still out on why.
In a 2018 study, Rats and humans Largeman-Roth said baking soda was found to reduce inflammation, which is a risk factor for a variety of health problems, including heart disease, depression and Alzheimer’s. “However, the study only lasted (two) weeks, so we can’t assume this treatment is safe in the long term,” she said.
But it’s this finding that led the researchers to suggest that baking soda may be effective in treating inflammatory diseases such as rheumatoid arthritis, Largeman-Roth said.
“Whatever your situation, be sure to talk to your doctor about whether any new health regimen is right for you, because everyone’s body is different,” says DeRocha, and “low stomach acid can make medications take longer to work or affect how well they work,” says Largeman-Roth.
The instructions are important, and there are people for whom baking soda supplementation is definitely not recommended: children, people with cardiovascular issues, etc. acidosis or AlkalosisExperts say it’s also beneficial for pregnant women.
This caution is also due to the high sodium content per teaspoon. 1,200 milligrams or more. American Heart Association The ideal daily sodium limit is 1,500 milligrams per day for most adults, and no more than 2,300 milligrams per day for those with high blood pressure.
Experts say there’s no universal dosage recommendation, but for indigestion, try mixing a quarter teaspoon into a glass of water, says Largeman-Roth. Some people use a full teaspoon, but DeRocha says that taking too much can cause diarrhea, gas, nausea, and vomiting in some people, so it may be best to gradually work your way up to that amount. It’s best to take it after a meal, since you need stomach acid to digest food first, she adds.
Fitness studies typically use between 0.2 and 0.5 grams of baking soda per kilogram of body weight, meaning a 130-pound person would need at least a tablespoon of baking soda, but in reality, most athletes can’t consume that much, says Largeman-Roth.
For kidney disease, O’Connor said the pill dosage would be adjusted by doctors based on the patient’s blood test results.
Drinking too much baking soda water or for a long period of time “can have dire consequences,” Largeman-Ross said, adding that some people have developed metabolic alkalosis, sending them to the emergency room. Body pH is above 7.45Alkalosis can harm the heart, reduce blood flow to the brain, cause mental confusion and reduce oxygen flow to body tissues, she added.
O’Connor says your stomach may start producing excess acid to counteract any baking soda you may have ingested.
“That’s why patients with acid reflux are usually prescribed different medications. Proton pump inhibitors “Etc.,” he added. “Suppressing stomach acid is also effective in preventing bacteria from entering the digestive system.”
Some people only drink it in the morning because it disrupts their sleep, DeRocha said. That’s probably because the sodium makes the heart work harder to pump blood around the body, temporarily raising blood pressure. This effect has led some people who take blood pressure medication to take it at night to reduce the strain on their heart and help them sleep better.
Baking soda supplements aren’t the only way to alleviate health problems caused by acid: A recent study on baking soda, kidney disease, and high blood pressure showed that adding more produce to your diet was most effective, which experts say supports the fact that the basics are always the most important when it comes to overall health.
