Sodium bicarbonate, commonly recognized as baking soda, is a white crystalline powder (NaHCO₃). This compound is naturally alkaline, meaning it neutralizes acids. While widely used for cleaning and baking, it can be ingested for certain health purposes under specific circumstances. When consumed, it provides a rapid buffering effect within the body.
Common Health Reasons for Ingestion
The most frequent reason people ingest sodium bicarbonate is as a fast-acting antacid for temporary relief of heartburn, indigestion, and acid reflux. When swallowed, it dissolves and reacts quickly with hydrochloric acid in the stomach. This neutralization creates sodium chloride, water, and carbon dioxide gas, which raises the stomach’s pH level. This mechanism provides rapid, though often short-lived, relief from excess stomach acidity.
The alkaline nature of sodium bicarbonate is also utilized by athletes as an ergogenic aid, a practice known as “soda loading.” During high-intensity exercise, muscles produce lactic acid, which contributes to fatigue by lowering the muscle’s pH. Ingesting sodium bicarbonate increases the bicarbonate concentration in the blood, enhancing the body’s natural buffering capacity. This helps delay the onset of muscle fatigue during short-duration, high-intensity efforts like sprinting. While effective for performance enhancement, its use is often associated with gastrointestinal side effects.
Safe Preparation and Recommended Amounts
For temporary relief of stomach acidity, the standard preparation involves mixing a small, measured amount of the powder with water. The recommended adult dosage is typically one-half teaspoon of baking soda dissolved completely in a four- to eight-ounce glass of cold water. It is important to ensure the powder is fully dissolved before consumption, as undissolved powder can contribute to severe gastrointestinal issues.
The mixture should be consumed slowly to avoid a rapid build-up of carbon dioxide gas. Doses may be repeated every two hours, but adults should not exceed seven half-teaspoon doses in a 24-hour period. Sodium bicarbonate is intended only for occasional, short-term use; taking the maximum dosage for more than two weeks is discouraged without medical guidance. Ingestion should also be separated from other oral medications by at least two hours, as it can alter stomach acidity and affect drug absorption.
Important Safety Warnings and Who Should Avoid It
Ingesting baking soda carries risks, primarily due to its high sodium content, which can lead to complications if consumed in excess. The reaction with stomach acid rapidly produces carbon dioxide gas, which can cause uncomfortable symptoms like bloating, gas, and abdominal cramping. In rare cases, the rapid gas production can cause dangerous levels of pressure, potentially leading to stomach rupture.
The high sodium load poses a danger for individuals with pre-existing health conditions. People with hypertension, congestive heart failure, or kidney disease should avoid ingesting baking soda without consulting a physician, as the excess sodium can worsen these conditions and lead to fluid retention. Overuse can cause metabolic alkalosis, where the blood’s pH becomes too alkaline, leading to symptoms like muscle weakness, irritability, and, in severe cases, seizures. Children under the age of six, pregnant women, and those on a sodium-restricted diet should also not use baking soda as an antacid.