Health Benefits of Baking Soda

Baking soda, or sodium bicarbonate, is a household ingredient with many uses. It's well known as a leavening agent, helping dough rise by creating carbon dioxide bubbles when mixed with acidic ingredients like vinegar or buttermilk. Baking soda has numerous benefits that extend beyond the kitchen.

Due to its alkaline pH, baking soda can neutralize acids, making it popular for heartburn relief. Its benefits extend to oral care, and studies suggest it may also help reduce inflammation from autoimmune conditions.

While it's generally safe in small amounts, using too much or using it with certain health conditions can cause serious side effects. Baking soda is a handy remedy, but it should always be used with care.

Treats Heartburn

Heartburn is a symptom of acid reflux, which occurs when acidic stomach contents flow back into the food pipe (esophagus). It often occurs after eating, causing a painful burning sensation in the chest and a sour or acidic taste in the throat.

Baking soda is an active ingredient in many over-the-counter (OTC) antacids, such as Alka-Seltzer, which has been proven to relieve heartburn. It works by quickly neutralizing the excess acid in your stomach that's responsible for acid reflux symptoms.

If you try baking soda for heartburn relief, dissolve one-half teaspoon in at least one-half cup of water. OTC antacids containing baking soda should be avoided during pregnancy due to an increased risk of fluid overload and metabolic alkalosis (when the blood becomes too alkaline).

May Improve Athletic Performance

Baking soda appears to be beneficial in boosting athletic performance. The International Society of Sports Nutrition recently published a statement that baking soda improves performance in muscular activities, combat sports, and high-intensity exercises in men and women.

Positive effects have been seen in doses of 0.2-0.5 grams per kilogram of body weight, with optimal performance-enhancing effects occurring with supplementation of 0.3 grams per kilogram, taken 60 -180 minutes before exercise. While the reason this happens isn't fully understood, baking soda may improve athletic performance by reducing the acidity in the blood and muscles.

May Improve Dental Health

Baking soda is often used in toothpaste as a mild abrasive to remove surface stains and plaque without damaging the enamel. It may prevent plaque buildup by neutralizing acids produced by bacteria in the mouth.

Baking soda may also help prevent tooth discoloration by neutralizing acidic compounds that stick to enamel, such as chromogens (intense color pigments) in tea and red wine.

A recent review of studies in people with gingivitis (gum inflammation) found significant improvements in severity, amount of plaque on the teeth, and gum bleeding after using a toothpaste containing 67% sodium bicarbonate.

Another review found a small but significant improvement in plaque removal after brushing teeth once with toothpaste containing baking soda. The review found no significant long-term difference between toothbrushing with and without baking soda for plaque removal.

Additional studies are needed to confirm whether toothpaste with baking soda is superior to toothpaste without baking soda for long-term plaque control.

May Reduce Inflammation

Although research is still in its early stages, baking soda may help lessen inflammation caused by autoimmune disorders like rheumatoid arthritis. A study in humans and rodents suggests that a baking soda solution may help the spleen—part of the immune system—promote an anti-inflammatory environment.

The study found that, after drinking baking soda water for two weeks, the number of immune cells shifted from those that promote inflammation to those that reduce it. Further studies are needed to validate these findings.

Treats Insect Bites and Stings

Baking soda can help reduce pain and itching from insect bites. It's a common ingredient in many OTC bug bite sticks and creams. You can also make a baking soda paste at home for quick relief.

The Centers for Disease Control and Prevention (CDC) recommends mixing 1 tablespoon of baking soda with water, applying this paste to the insect bite, and leaving it on for 10 minutes before washing it off to help soothe bites and stings.

Treats Kidney Disease

Baking soda helps make the blood less acidic. Oral sodium bicarbonate tablets are commonly prescribed to patients with kidney disease to help treat metabolic acidosis (when acids build up in the body).

Studies suggest this treatment can help prevent kidney disease from worsening. People with healthy kidneys should not take baking soda to prevent kidney disease, as there is no evidence that it is effective.

May Help Alleviate Side Effects of Cancer Treatment

While baking soda won't prevent or cure cancer, it's commonly used to prevent or treat mouth sores in patients undergoing cancer treatment. The American Cancer Society recommends rinsing your mouth throughout the day with baking soda, warm water, and salt to help keep it clean and ease discomfort.

Research is ongoing to determine whether using baking soda to reduce body acidity can improve cancer treatment effectiveness. There isn't enough large-scale evidence to support this potential benefit yet.

Nutrition of Baking Soda

Baking soda contains zero fat, calories, and protein, but 1 teaspoon contains 1,260 milligrams of sodium.

• Calories: 0
• Fat: 0
• Sodium: 1,260 milligrams (mg)
• Carbohydrates: 0 grams (g)
• Fiber: 0 g
• Protein: 0 g

Baking soda is high in sodium and should be limited in some cases. According to the Dietary Guidelines for Americans, adults should limit their sodium consumption to less than 2,300 milligrams per day. Limiting sodium is especially important if you have high blood pressure or kidney disease.

Risks and Safety

Although generally considered safe, baking soda shouldn't be used for more than two weeks unless recommended by a healthcare provider. It also shouldn't be used by people who are pregnant, on a low-sodium diet, or under the age of 12 without approval from a healthcare provider.

Baking soda or antacids containing baking soda shouldn't be consumed on an overly full stomach. There have been cases of stomach rupture in people who used large amounts of baking soda to alleviate stomach discomfort following large meals. The rupture is believed to be caused by a rapid increase in pressure from carbon dioxide produced when baking soda and stomach acid react.

Baking soda may also interact with certain medications, including antacids, aspirin/aspirin-like medications, and medications that need stomach acid to be effective.

Side effects of baking soda use include increased thirst, stomach cramps, gas, and bloating. Long-term and excessive use of baking soda can lead to:

• Metabolic alkalosis
• Hypokalemia (low levels of potassium in the blood)
• Hypernatremia (high levels of sodium in the blood)
• Headache
• Muscle pain and twitching
• Restlessness
• Nausea and vomiting
• Altered taste
• Slow breathing rate (bradypnea)
• Increased urination

If you or someone you know is experiencing difficulty breathing or severe side effects, seek emergency medical care immediately.

Tips for Consuming Baking Soda

Baking soda should be stored in its original container and out of reach of children. Other tips for keeping your baking soda fresh and potent include:

• Store unopened baking soda in a cool, dry area for up to 18 months
• Discard opened baking soda after six months of storage
• Keep baking soda in its original packaging or in an airtight container
• Never use baking soda that has been used to absorb odors in your refrigerator or other areas for baking or healthcare purposes
• Keep baking soda away from spices, as it can absorb orders even through its container
  

Other Uses

Baking soda is commonly used for other purposes, including:

• As a household cleaner to remove stains and scrub countertops and appliances
• As a leavening agent to help the dough rise
• To eliminate odors in the fridge, closet, and other areas
• For stain and odor removal from laundry
• To wash and remove pesticides from fruits and vegetables

A Quick Review

Baking soda is widely used outside of cooking and cleaning. It has an alkalizing effect that may help treat heartburn, boost athletic performance, and improve dental health, among other potential health benefits.

Use caution when taking baking soda, as too much may cause serious side effects. It may also interfere with certain medications and is not appropriate for people with certain health conditions. Talk with a healthcare provider before taking baking soda for health purposes.