May help improve exercise performance and reduce muscle fatigue by buffering lactic acid.
Effective Dose
0.2-0.3 g/kg of body weight
Onset
Fast
Cost
Budget
Cycle
Not necessary to cycle, but monitor for any changes in tolerance or side effects.
7 things you need to know
What it does
May help improve exercise performance and reduce muscle fatigue by buffering lactic acid.
Worth it?
6.5/10. Sodium bicarbonate is an inexpensive supplement that may provide a modest benefit for high-intensity exercise, though its effects are not dramatic for everyone. Its ability to neutralize stomach acid is well-known and exploited in certain antacid products.
How much to take
0.2-0.3 g/kg of body weight
Price
Cheap (under $15/month)
How fast it works
You feel it within an hour
Safety
Check if: gastrointestinal distress (bloating, nausea, diarrhea), electrolyte imbalance (sodium overload)
What people say
Some users report feeling a reduction in muscle burn during intense exercise. Others may experience mild stomach upset.
Sodium bicarbonate occurs naturally as the mineral nahcolite and is a component of the mineral trona, found in evaporated lakebeds.
"Some users report feeling a reduction in muscle burn during intense exercise. Others may experience mild stomach upset."
Research backing for this ingredient
Some evidence, more research needed
Limited
Not yet
Generally accepted with some debate
"There's a good level of agreement that sodium bicarbonate can buffer lactic acid and improve performance in certain high-intensity exercises. However, individual responses vary, and GI distress is a common side effect."
Sodium bicarbonate helps to neutralize acid in the body. This can improve athletic performance for high-intensity exercise and help reduce acid reflux. It's a cheap, widely available supplement, but some people experience stomach upset.
Products below minimum dose are likely ineffective
When
Any time
How
0.2-0.3 g/kg of body weight
Food
Take 60-90 minutes before exercise. Can be taken with a small carbohydrate snack to aid absorption and reduce GI upset.
Effects can be noticeable within 30-60 minutes of ingestion.
Not necessary to cycle, but monitor for any changes in tolerance or side effects.
Check for specific interactions.
Sodium Bicarbonate is categorized as a mineral.
Scientific consensus score: 7/10.
Evidence quality: MODERATE.
Add Sodium Bicarbonate to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.