Fair evidence · Performance
Sodium bicarbonate
also: Baking soda
High-intensity competition effort
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
Raises the acid buffer in your blood. The ISSN position stand (2021) concludes that sodium bicarbonate improves performance in single and repeated efforts, in men and women; 0.3 g per kilo appears to be the optimal dose.
- Dosage
- 0.2–0.3 g per kilo of body weight
- Timing
- 60–180 minutes before the effort
- Approx. price
- €1–3 per month
Watch out
Common side effects are bloating, nausea, vomiting and abdominal pain, which can hurt your performance. You lower the risk with a smaller dose (0.2–0.3 g per kilo), taking it around 180 minutes beforehand, with a carbohydrate-rich meal, or in enteric-coated capsules. Never try it for the first time on race day. It delivers a lot of sodium; talk to your doctor if you have high blood pressure.
Frequently asked questions about supplements
How much Sodium bicarbonate per day?
0.2–0.3 g per kilo of body weight
When should you take Sodium bicarbonate?
60–180 minutes before the effort
Does Sodium bicarbonate really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Sodium bicarbonate cost?
€1–3 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Grgic J et al. (2021). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr 18:61. (position stand)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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