Sodium Bicarbonate
Best for
Buffer the burn during hard efforts
Proven benefit · 0.3–500 g/kg/day for 4 weeks · 1 meta-analysis , n=1.1k
6 papers · 1 claim · 12 outcomes scored · 1 positive
Outcomes
What sodium bicarbonate actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Outcome Effect size Evidence Dose Weeks Rank
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Buffer the burn during hard efforts Proven benefit | | 3 meta-analyses n=1.1k Meta-analyzed | 0.3–500 g/kg | 4 wk | #1/17 |
Sources
- 1. Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming. (2013) ↑
- 2. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. (2013) ↑
- 3. Advantages of different dietary supplements for elite combat sports athletes: a systematic review and Bayesian network meta-analysis. (2025) ↑
- 4. The effect of multi-ingredient intra- versus extra-cellular buffering supplementation combined with branched-chain amino acids and creatine on exercise-induced ammonia blood concentration and aerobic capacity in taekwondo athletes. (2021) ↑
- 5. Oral alkalinizing supplementation suppressed intrarenal reactive oxidative stress in mild-stage chronic kidney disease: a randomized cohort study. (2024) ↑
- 6. The effect of different mouthwashes to prevent oral mucositis in patients with radiotherapy and chemotherapy: a network meta-analysis. (2025) ↑
Generated August 14, 2026
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