Should I take baking soda?

Our read is that baking soda (sodium bicarbonate) is well-supported for several uses, including enhancing high-intensity exercise performance by buffering acidity and as a natural alternative for cleaning produce, dishes, skin, and laundry.

However, experts also raise concerns about the direct oral ingestion of baking soda, citing potential digestive disruption, toxicity, and limited effectiveness for performance when taken orally in traditional forms.

Specialized formulations, such as the Morton product, are noted for their ability to deliver sodium bicarbonate more effectively by bypassing gastric pH.

For exercise performance, a recommended initial dose is a quarter to half a teaspoon dissolved in 10 ounces of water, with peak benefits potentially occurring 20 to 90 minutes after ingestion. To reduce surface pesticides on produce, soak items for 15 minutes in a 1% solution of baking soda. For cleaning skin, baking soda can be used with apple cider vinegar. For dishes and laundry, baking soda can be used as a natural detergent.

• 01Andrew Huberman (4x) states that sodium bicarbonate can help regulate pH during exercise, potentially delaying fatigue by buffering the acidic environment created by metabolic processes.
• 02Paul Saladino (25x) claims that soaking produce for 15 minutes in a 1% solution of baking soda reduces 99% of surface pesticides on fruits and vegetables.
• 03Rhonda Patrick (1x) notes that sodium bicarbonate can be taken orally or applied topically as a cream to improve high-intensity performance.
• 04Andrew Huberman (1x) suggests a recommended initial dose of sodium bicarbonate is a quarter to half a teaspoon dissolved in 10 ounces of water to avoid gastric distress.
• 05Andrew Huberman (1x) also states that baking soda can be used as a low-cost alternative for brushing teeth to scrape off biofilm and potentially whiten teeth.
• 06Andrew Huberman and Rhonda Patrick (2x) indicate that the peak benefits of sodium bicarbonate for exercise performance may occur between 20 to 90 minutes after ingestion.
• 07Paul Saladino (1x) suggests that showering with only water and using baking soda and apple cider vinegar for cleaning skin can help minimize exposure to phthalates and xenoestrogens.
• 08Paul Saladino (2x) also states that vinegar and baking soda can be used as effective laundry detergents, eliminating the need for traditional detergents with dyes and fragrances.
• 09Paul Saladino (2x) notes that baking soda may be preferable for sensitive skin and is slightly more abrasive, potentially aiding in stain removal and odor control.
• 10Peter Attia (1x) mentions that some elite athletes using the Morton product have shown nearly double the lactate concentration in their blood compared to baseline.
• 11Peter Attia (3x) highlights that the Morton product allows for significant concentrations of sodium bicarbonate to be delivered due to its intestinal delivery mechanism.
• 12Peter Attia (1x) also states that the Morton product, a gel based on the same principle as the hydrogel, is commercially available and used by athletes during races.
• 13Paul Saladino (1x) claims that baking soda is a suitable natural detergent for dishwashers as it contains no alcohol ethoxylates or damaging compounds.

Bryan Johnson and Paul Saladino (2x) warn that oral ingestion of baking soda can disrupt digestion and cause toxicity, including blood alkalosis and elevated sodium levels. Peter Attia (3x) states that oral ingestion of sodium bicarbonate has not proven effective in significantly improving performance. Andrew Huberman (1x) advises against mixing baking soda with hydrogen peroxide for an oral rinse due to the risk of severe mouth ulcers. Paul Saladino (2x) cautions that abrasive ingredients like baking soda can be too harsh for tooth enamel. Rhonda Patrick (1x) notes that oral sodium bicarbonate can cause acute gastrointestinal distress. Paul Saladino (1x) also warns that consuming large amounts of baking soda can cause health problems.

The verdict would change if new evidence emerged demonstrating consistent efficacy of traditional oral baking soda for performance without significant gastrointestinal distress, or if the specialized delivery mechanisms like the Morton product were found to have unforeseen long-term adverse effects. Conversely, stronger evidence of harm from topical or cleaning uses would also alter the recommendation.