Baking soda is a natural substance widely used in baking and household cleaning that may also help relieve heartburn symptoms by neutralizing stomach acid.
While baking soda is typically consumed in diluted form to optimize digestion, it can also support other aspects of health when applied topically or utilized as a rinse.
Discover the potential health benefits of baking soda and learn how to use this natural remedy and when to avoid it.
What is baking soda?
Baking soda, also known as sodium bicarbonate or bicarbonate of soda, is a widely used household product and ingredient derived from nahcolite.
Nahcolite is a white carbonate mineral mined from a large deposit in the Piceance Creek Basin of Colorado. However, nahcolite is also found in other locations worldwide, including Uganda, Kenya, Turkey, and Mexico.
Traditionally, baking soda is used as a leavening agent in recipes for bread and baked goods or utilized as an all-purpose, mildly abrasive cleaner for floors, kitchen surfaces, showers, and tubs.
Baking soda is also an effective deodorizer for the refrigerator, bathrooms, garbage cans, laundry rooms, and other areas prone to bad smells.
Watch the video below to learn more about the benefits and dangers of baking soda.
6 health benefits of baking soda
In addition to cleaning and cooking, baking soda may provide various health benefits due to its alkalizing and antimicrobial effects.
Here are six impressive baking soda benefits.
1. Helps balance stomach acidity
Due to its alkalinity, drinking diluted baking soda can support digestive health by reducing stomach acidity and balancing gastric pH, especially for those affected by stomach ulcers or gastritis.
When used sparingly, baking soda can provide relief from issues linked to excessive stomach acidity.
However, for symptoms such as reflux or heartburn, often caused by low stomach acid levels, supporting optimal gastric acidity with apple cider vinegar, rather than suppressing it with baking soda, may be more beneficial.
“Apple cider vinegar can help promote normal stomach acid levels in those with excess acid,” explains Dr. Berg. “Optimal stomach acid levels are vital for the lower esophageal sphincter to function properly and prevent acid from backflowing into the esophagus.”
2. May boost athletic performance
During intense exercise, such as cycling, running, or combat sports, the body produces lactic acid, which causes muscle fatigue. Baking soda may boost muscle endurance by mitigating lactic acid buildup and neutralizing cellular acidity.
Research published in the Journal of the International Society of Sports Nutrition found that sodium bicarbonate is most effective for enhancing high-intensity exercise performance lasting between 30 seconds and 12 minutes.1
3. Provides antifungal benefits
Fungal infections, such as athlete’s foot and toenail fungus, are prevalent and affect approximately one billion people annually.
Research shows that baking soda displays antifungal properties that may help reduce the spread of Candida and other fungal infections affecting the nails and skin.
A study published in Mycopathologia found that sodium bicarbonate effectively inhibited the growth of cutaneous fungal infections, highlighting its potential role in managing microbial skin issues.2
4. Promotes cellular health
An acidic environment in the body can contribute to cellular stress, and baking soda’s alkalizing effects may help promote overall cellular balance and health.
A study published in Chinese Chemical Letters concluded, “…sodium bicarbonate…has been found to be able to reverse the pH of tumor microenvironment and inhibit the invasion, metastasis, immune evasion, drug resistance, and hypoxia of tumor cells.”3
5. Supports oral health
Baking soda helps whiten teeth and neutralizes the mouth’s acidity, making it less conducive for harmful bacteria to thrive when used regularly.
Evidence published in the American Journal of Dentistry found that brushing with toothpastes containing baking soda reduces plaque, gingival inflammation, and bleeding more effectively than using toothpastes that don’t contain baking soda.4
6. May slow the progression of kidney damage
Kidney problems, such as chronic kidney disease (CKD), can lead to acid buildup in the blood.
Ingesting baking soda water may lower blood acidity in those with acute and chronic kidney issues, potentially slowing damage and disease progression.
Research published in Clinical Science found that sodium bicarbonate improves glomerular filtration rate, which measures how well the kidneys filter blood, waste products, and excess fluids.5
Sodium bicarbonate may also increase the alkalinity of urine and help dissolve uric acid crystals associated with kidney stone formation.
How to use baking soda
Baking soda has many uses and may benefit overall health and well-being when ingested, applied topically, or utilized in the kitchen.
Here are four ways to use baking soda.
1. Cleaning produce
A baking soda soak is an effective way to clean fruits and vegetables. Sodium bicarbonate creates an alkaline solution that neutralizes acidic pesticides and acts as a mild abrasive to remove dirt.
To wash large vegetables, such as heads of lettuce or cabbage, add four tablespoons of baking soda to cold water in a sanitized sink and swish to distribute. Wash smaller produce in a mixing bowl, using one teaspoon of baking soda for every two cups of cold water.
Soak the veggies in baking soda for 15 minutes, rinse under clean water, and dry before preparing or storing.
2. Oral remedy
To use baking soda to whiten teeth, combine one tablespoon of baking soda with one tablespoon of water until a paste is formed. Brush teeth for approximately two minutes before rinsing, repeating two to three times weekly.
To create a mouthwash, mix one teaspoon of baking soda in a cup of warm water–swish and gargle for 30 to 60 seconds before spitting and rinsing with plain water.
Additionally, baking soda can be used to combat body odor naturally. Combine four tablespoons of baking soda with four tablespoons of olive or coconut oil and two to three drops of essential oil.
Lemon, cinnamon, and lavender oil are popular choices in homemade deodorants that can be stored in the refrigerator and used as needed.
3. Reflux relief
At the onset of symptoms linked to excessive stomach acids, consume ¼ teaspoon of baking soda diluted in an eight-ounce glass of water.
Alternatively, consume baking soda mixed with water and the juice of half a lemon to alleviate digestive discomfort.
Many over-the-counter antacids contain sodium bicarbonate and citric acid, a naturally occurring compound in lemons that helps stabilize the stomach’s pH levels.
4. Topical use
Baking soda is often applied topically to manage athlete’s foot and fungal infections at home. However, it can also be a natural anti-itch remedy for stings, poison ivy, and bug bites.
Combine one tablespoon of sodium bicarbonate with water until the baking soda paste thickens, and apply it to the affected area for 15 minutes before rinsing.
Risks and side effects
Although consuming small amounts of baking soda is generally considered safe, excessive use can cause bloating, gas, and belching due to the changes in the stomach acidity.
Prolonged use may also cause acid rebound, characterized by the body producing more acid to compensate for the alkalization. This condition can result in heartburn, a burning sensation in the esophagus, or a bitter taste in the mouth.
Other potential side effects include:
- Nausea
- Vomiting
- Diarrhea
- Calcium deficiency
- Potassium deficiency
Prolonged baking soda use can lead to nutrient deficiencies, likely due to excessive sodium bicarbonate intake inducing metabolic alkalosis, which can interfere with calcium and potassium absorption in the intestines.
Due to its high sodium content, baking soda may also interact with certain medications, such as antibiotics, and can worsen heart conditions.
Consult your healthcare provider before adding baking soda to your daily routine, especially if you have a digestive disorder or cardiovascular condition.
Key takeaways
Drinking baking soda has several potential health benefits, including temporary relief of digestive discomfort, the potential to increase athletic performance, and support for overall cellular health.
Sodium bicarbonate may also promote oral health, slow the progression of kidney damage, and inhibit fungal overgrowth on the skin and nails.
However, excessive consumption of baking soda should be avoided as this can lead to gastrointestinal distress, nutrient deficiencies, or drug interactions.
FAQ
What are the top benefits of baking soda?
Drinking baking soda water may relieve occasional digestive discomfort and heartburn due to its neutralizing effects on stomach acid. This natural remedy may also support cellular health, oral hygiene, and athletic performance. Additionally, sodium bicarbonate is often used to clean chemical residues from produce, eliminate unpleasant odors, soothe bug bites, and naturally deodorize underarms.
Is a spoonful of baking soda good for you?
Yes, a spoonful of baking soda can benefit your health when consumed occasionally and measured carefully. It’s typically recommended to start with ¼ teaspoon and gradually increase to one teaspoon of baking soda as tolerated.
What are the benefits of drinking water with lemon and baking soda?
Baking soda mixed with water and lemon juice can help relieve occasional digestive discomfort when used sparingly. Many over-the-counter antacids contain sodium bicarbonate and citric acid, which naturally occur in lemons and help stabilize the stomach’s pH levels.
Why is baking soda good for your stomach?
Baking soda is an alkaline substance that can temporarily relieve heartburn or acid reflux symptoms by neutralizing stomach acid. However, when consumed in excess, baking soda can lead to adverse effects, such as bloating, belching, and vomiting.
