Sodium Bicarbonate: Benefits, Risks, and the Importance of Moderation

Baking soda, a compound commonly associated with cooking and cleaning, has gained notoriety in the health realm in recent years. However, as the trend of adding baking soda to water expands, it is crucial to examine the benefits and risks that this practice may entail. While some advocate for its advantages, such as improved athletic performance and relief from acid reflux, experts warn about the complexity and potential adverse effects of its consumption. Nutritionist Frances Largeman-Roth emphasizes that, despite its natural origin, baking soda should not be ingested indiscriminately. The effects of baking soda on the human body are intricate, as this alkaline compound can interact in unexpected ways with the various chemical environments of the organism. Excessive intake can lead to serious complications, given that the pH of baking soda is significantly higher than that of gastric acid, which can disrupt the body's acid-base balance. One area where baking soda has shown some potential is in enhancing physical performance. Research since the 1980s has demonstrated that its consumption before intense exercise can help reduce acidity in the muscles, thereby improving the ability to perform short-duration, high-intensity activities. Dr. Tamara Hew-Butler explains that by decreasing the level of acidity, performance can be prolonged in sports such as running and cycling. However, the benefits are not universal and depend on various factors, including dosage and individual response. Recent studies have confirmed that baking soda supplementation may allow athletes to perform more repetitions during strength training, but the effects can vary among individuals. The difficulty in tolerating high doses has also been noted as an obstacle, as many athletes find it challenging to consume the recommended amount of baking soda before a competition. In addition to its application in sports, baking soda has also been associated with the treatment of acid reflux. This compound is an active ingredient in many antacids and can provide relief by neutralizing stomach acid. However, Dr. Paul O'Connor warns that the consumption of baking soda should be carefully evaluated in individuals with kidney problems, as it could affect acid elimination and may also support the progression of chronic kidney disease. On the other hand, excessive use of baking soda can lead to significant complications, including metabolic alkalosis, a condition in which the body's pH rises to dangerous levels. The consequences of this condition are serious and can include damage to the heart and brain function. Thus, the experts' warning is clear: the consumption of baking soda should be monitored, and it is not advisable for everyone. Additionally, it is important to consider that baking soda contains a considerable amount of sodium, which can be harmful to individuals with hypertension or specific dietary restrictions. The American Heart Association recommends a daily sodium limit that should not be exceeded, and this should be considered by those thinking of incorporating baking soda into their regular diet. Despite the potential benefits that have been documented, experts stress that consulting a physician is essential before starting any form of supplementation. This is especially important for vulnerable populations, such as children, pregnant women, and individuals with heart or metabolic conditions. Although baking soda may offer temporary relief for some health issues, it is not a magic solution. Various studies have suggested that a diet rich in fruits and vegetables may be more effective in managing acid-related conditions, highlighting the importance of a balanced and healthy diet as the foundation for better health. In summary, while baking soda presents certain potential benefits, its indiscriminate use can entail significant risks. The key to its safe use lies in moderation and medical consultation, as well as considering safer and more sustainable alternatives for overall well-being.