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Supplements · Minerals

Baking Soda: Health Benefits, Home Uses & How to Take It

What baking soda is, how it buffers acid in your body, what the research shows for heartburn, hard exercise, kidney health and your gums, how much to take, and the simple ways to use it on your skin and around your home.

By Dr. Josh Axe, DC, DNM, CNS·Medically reviewed by the DrAxe.com Medical Advisory Board·19-min read
Meet the Medical Advisory Board
Evidence-based42 sources citedUpdated October 23, 2026
Published Oct 23, 2026Last updated Oct 23, 2026Editorial policyMedical review policyFact-checking policy
A small glass jar of white baking soda with a wooden spoon of the powder resting across its rim, beside a cork stopper on a white surface
Baking soda is sodium bicarbonate, a fine white powder that fizzes when it meets acid.
The Dr. Axe Score™
6.9/10
Overall Dr. Axe Score · Baking Soda

Baking soda scores 6.9 for its trial record in kidney disease and hard exercise, its long use as an over-the-counter antacid and skin soother, and the way it goes to work wherever acid sits; its sodium is the main counterweight.

Scientific Evidence
6.4/10
Pooled trials in kidney disease and sports performance, a large set of toothpaste trials, and small human studies for heartburn and urinary urgency.
Bioavailability & Absorption
7.4/10
It dissolves fully and works on contact where acid sits; absorbed bicarbonate raises the blood's buffer, and the extra leaves in the urine.
Clinical Effectiveness
6.8/10
Our judgment: a labeled antacid and skin protectant, a kidney-care treatment for low blood bicarbonate, a proven training aid and one of Dr. Axe's top five reflux remedies.
Safety & Tolerability
7.0/10
Safe at label amounts; its sodium counts for anyone limiting salt, and the serious harms come from overuse well beyond the label.
Why this score?
Why Baking Soda scores 6.9 / 10

    Weighting: Evidence 30% · Bioavailability & Absorption 25% · Clinical Effectiveness 25% · Safety & Tolerability 20% (6.4×0.30 + 7.4×0.25 + 6.8×0.25 + 7.0×0.20 = 1.92 + 1.85 + 1.70 + 1.40 = 6.87, shown as 6.9). How we score

    A transparent, weighted index built for supplements. See how it’s calculated →

    Interaction check: Moderate. As an antacid, baking soda changes the acid level in your stomach, and that can change how well other pills are absorbed.47

    Other oral medicines: take baking soda at least 2 hours apart from any other medicine, for example the antibiotic tetracycline, whose absorption sodium bicarbonate lowers.738 Interactions are rated separately and don't change the score.

    Dr. Axe Protocol

    Acid Reflux & GERD Protocol

    30-day protocol

    The complete root-cause framework for calming heartburn, protecting your esophagus and finding out why the acid keeps coming up — and ending the burning, regurgitation, throat clearing and 2am wake-ups most antacids never fix.

    • A symptom self-check
    • The four-phase plan
    • A 7-day meal plan

    Free with your Dr. Axe account

    View the protocol →
    Baking soda at a glance

    Baking soda is sodium bicarbonate, the same buffer your blood and kidneys use to keep acid in check, and it neutralizes acid wherever it meets it. For heartburn, I've recommended a quarter teaspoon dissolved in a glass of water.123

    • What it does: it relieves heartburn and acid indigestion,4 adds endurance to all-out efforts lasting 30 seconds to 12 minutes,5 and in 134 adults with advanced kidney disease and low blood bicarbonate, daily bicarbonate tablets cut the share who needed dialysis from 33% to 6.5% over 2 years6
    • How much: a quarter teaspoon in a glass of water after a meal; the label's antacid dose is half a teaspoon in 4 ounces of water34
    • How to use it: dissolve it fully, take it 1 to 2 hours after eating, and work upstream for lasting relief with an earlier, lighter dinner and a plate built on vegetables and fruits782
    • Around the home: soak produce for 10 to 15 minutes in water with a teaspoon or two of baking soda, and use it to scrub, freshen and help clear slow drains without harsh chemicals910

    Baking soda is sodium bicarbonate, the fine white powder most of us keep in the pantry for baking, and it's one of the most useful things in your house. Your body runs on the same compound. Bicarbonate is the main buffer your blood uses to keep its acid level steady, and your kidneys make fresh bicarbonate every day.12

    That's how baking soda helps. It neutralizes acid wherever it meets it, so it brings fast relief when acid shows up where it shouldn't, from heartburn after a late, heavy dinner to the burn of an all-out sprint.45 The lasting fix sits upstream: when and how much you eat, and a plate full of vegetables and fruits, which bring alkaline minerals of their own.82

    Of the thousands of patients I've treated over the years, reflux was one of the most common complaints, and one of the most misunderstood.8 As I wrote in my reflux protocol:

    Most heartburn isn't too much acid. It's acid in the wrong place.Dr. Josh Axe, DC, DNM, CNSWritten in The Acid Reflux & GERD Protocol (2026), p. 3

    Around the house, the same powder scrubs pots, freshens the refrigerator, helps clear a slow drain with a splash of vinegar and soaks pesticide residue off produce.10

    Get the free Acid Reflux & GERD Protocol

    Baking soda calms a flare. This free 30-day protocol works on why acid escapes in the first place. It lays out:

    • Four phases, Calm, Soothe, Restore and Protect, with what to do in each
    • The dinner timing, sleep position and head-of-bed changes that keep acid where it belongs
    • The top 8 soothing remedies, ranked, with doses, plus a 7-day meal plan

    Free with your Dr. Axe account (email or Google). You'll also get the protocol's short email series and the Dr. Axe newsletter; unsubscribe anytime.

    Open the free protocol →

    Did you know?

    • The baking soda in your pantry is the same compound prescribed to make the blood or urine less acidic in certain conditions.7

    • Dissolved in water, baking soda has a pH of about 8.3, only mildly alkaline.11

    • A 1% baking soda solution stopped the growth of 80% of the fungi from skin and nail infections that researchers tested in the lab.12

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    What is baking soda (sodium bicarbonate)?

    Quick answer

    Baking soda is sodium bicarbonate (NaHCO₃), also called bicarbonate of soda: a fine white mineral salt that fizzes and neutralizes acid on contact. A teaspoon (4.6 grams) has no calories and about 1,260 milligrams of sodium, the only nutrient it carries.13

    Baking soda is sold as an over-the-counter drug, and its label carries two sets of directions: one as an antacid for heartburn, sour stomach and acid indigestion, and one as a skin protectant for itching from insect bites and poison ivy, oak and sumac.4

    In the kitchen, baking soda makes dough rise when it meets an acid such as lemon juice, vinegar or goat's-milk yogurt or kefir. Baking powder is baking soda already mixed with a dry acid, so it does the same job on its own once it gets wet.

    How baking soda works in your body

    Quick answer

    Baking soda works the way your own bicarbonate does: it neutralizes acid where it meets it. In your stomach, that means relief from heartburn; in a hard effort, extra buffer in the blood to draw acid out of working muscle; and in people whose kidneys can't make enough bicarbonate, a refilled buffer in the blood.456

    Your body holds its acid-base balance in a narrow band. Blood pH stays between about 7.38 and 7.42, and bicarbonate, normally 22 to 28 mmol/L, is the main buffer that keeps it there.1 Food adds to the load every day. When they're metabolized, animal foods yield acid and plant foods, especially fruits and vegetables, yield base, and because modern diets carry more animal foods than plants, they run net acid. Your kidneys clear that acid and make new bicarbonate to replace what was used up.2

    On my show, I've talked about a point my guest James DiNicolantonio raised: on a meat-only diet, the body can run too acidic and start pulling alkaline minerals like magnesium and calcium out of bone to keep its pH in balance. I think that could be true.14 Researchers who study diet and the kidneys describe the same kind of strain: over time, a steady acid load wears on bone, muscle and the kidneys themselves.2 More plants on your plate is the heart of an alkaline diet, and it's why I'd rather you get your alkaline minerals from food than from alkaline water. As I put it on my show:

    We should be getting more alkaline minerals from our vegetables and our fruits and mineral-dense foods, things like seaweed. It's better to get minerals there than from our water supply in most cases.Dr. Josh Axe, DC, DNM, CNSFrom The Alarming Reality About What's Lurking in Your Tap Water, The Dr. Axe Show (2023), at 10:35

    Baking soda is that same buffer in a box. In your stomach, it neutralizes acid on contact.4 During an all-out effort, absorbed bicarbonate in the blood helps draw the acid that piles up in working muscle out of the muscle cells.5 When kidney function falls and blood bicarbonate drops, giving that buffer back slowed the damage in trials.615 In a healthy body, the extra shows up in the urine: in a 4-week study of 33 women with acidic urine, which had no comparison group, urine pH rose from 5.31 to 7.2 while blood pH held steady.16

    Here's the whole picture, step by step:

    1Food makes acid or base

    When they're metabolized, animal foods yield acid and fruits and vegetables yield base, so the typical modern diet runs net acid.2

    2Your blood holds the line

    Blood pH stays between about 7.38 and 7.42, with bicarbonate as its main buffer.1

    3Your kidneys refill the buffer

    They clear acid and make new bicarbonate. When kidney function falls, acid builds up and blood bicarbonate drops.26

    4Baking soda adds the same buffer

    It neutralizes stomach acid on contact and, in the blood, helps draw acid out of working muscle during an all-out effort.45

    5Struggling kidneys get their buffer back

    Raising blood bicarbonate slowed kidney decline in trials, and fruits and vegetables did about as well.61517

    6A healthy body sends the extra out

    Urine pH rises while blood pH holds steady.16

    Baking soda benefits

    Quick answer

    Ranked by evidence, baking soda adds endurance to all-out efforts, protects kidney function in people with chronic kidney disease and low blood bicarbonate, relieves occasional heartburn and keeps gums healthier, with smaller studies on urinary urgency and itchy skin.515418

    1

    More endurance in all-out efforts

    Strong evidenceHuman studySports nutrition position stand · review of 13 endurance and 11 strength studies

    Baking soda gives your blood extra buffer to draw off the acid that builds up in working muscle during a hard effort, and athletes use it for exactly that. The International Society of Sports Nutrition's position stand concludes that 0.2 to 0.5 grams per kilogram of body weight improves performance in muscular endurance, combat sports and high-intensity cycling, running, swimming and rowing, mostly in efforts lasting 30 seconds to 12 minutes, in women as well as men.5 In a review of 13 endurance and 11 strength studies, it raised muscular endurance, meaning more reps or a longer hold, while maximal strength didn't change.19 In a trial of 20 male rowers in which each person tried both baking soda and a placebo, 0.3 grams per kilogram sped up the final 500 meters of a 2,000-meter race, though the difference in total race time could have been chance.20

    The stand puts the best single dose at 0.3 grams per kilogram, taken 60 to 180 minutes before the event, with no added benefit from higher doses. A 3- to 7-day plan of 0.4 to 0.5 grams per kilogram a day, split across breakfast, lunch and dinner, works too and can be easier on your stomach on race day.5 For a 154-pound (70-kilogram) athlete, 0.3 grams per kilogram is about 21 grams, roughly 4½ teaspoons.513

    Study takeaway: 0.3 grams per kilogram of body weight, 60 to 180 minutes before an all-out effort lasting 30 seconds to 12 minutes.

    2

    Protects kidney function in chronic kidney disease

    Moderate evidenceHuman studyMeta-analysis of 14 randomized trials, 2,037 people · trials of 134, 740 and 300 adults

    For people with chronic kidney disease, bicarbonate gives back the buffer their kidneys can no longer make in full. As the disease advances, acid builds up in the blood and wears further on the kidneys.2 Giving the buffer back is one of the best-studied uses of sodium bicarbonate. In a 2-year randomized trial of 134 adults with advanced chronic kidney disease and low blood bicarbonate, daily bicarbonate tablets, dosed to each person's blood bicarbonate, cut the share who needed dialysis from 33% to 6.5% and the share with rapid decline from 45% to 9%; people knew which treatment they got.6

    In a randomized trial of 740 adults with stage 3 to 5 disease at 10 Italian kidney centers, in which people also knew their treatment, bicarbonate over an average of about 2½ years cut the share whose creatinine doubled, a sign of failing kidneys, from 17.0% to 6.6%, the share who started dialysis from 12.3% to 6.9%, and deaths from 6.8% to 3.1%.21 Pooling 14 randomized trials with 2,037 people, a 2024 analysis found better-preserved kidney function, more upper-arm muscle in the four trials that measured it, and in the three trials that tracked hospital stays, 7.94% of people on bicarbonate were admitted against 18.58% without it.15

    In older adults with milder acidosis, the results were different. In a trial of 300 adults aged 60 and older (average age 74), in which neither the people nor the researchers knew who got what, up to 3 grams a day for up to 2 years didn't improve physical function or kidney function compared with a placebo.22

    Food did the job too. In a 1-year randomized trial of 71 adults with stage 4 kidney disease from high blood pressure and normal blood potassium, fruits and vegetables chosen to cut dietary acid in half kept kidney filtration at 20.7 mL/min/1.73 m² in the 36 people who ate them, against 20.3 in the 35 people on bicarbonate tablets, a difference that could be chance, and blood potassium didn't rise in either group; the tablets raised blood bicarbonate more.17 In a 5-year randomized trial of 108 adults, fruits and vegetables preserved kidney function as well as bicarbonate did and lowered blood pressure more.23 A plate built on vegetables and fruits is part of kidney care.

    Study takeaway: in 134 adults with advanced kidney disease and low blood bicarbonate, daily bicarbonate tablets cut the share who needed dialysis from 33% to 6.5% over 2 years.

    Fewer people with advanced kidney disease needed dialysis on bicarbonate tablets: 6.5% vs. 33%

    Fewer people with advanced kidney disease needed dialysis on bicarbonate tablets: 6.5% vs. 33%134 adults with advanced chronic kidney disease and low blood bicarbonate · 2 years. Sodium bicarbonate tablets: 6.5 % who needed dialysis; Standard care: 33 % who needed dialysis134 adults with advanced chronic kidney disease and lowblood bicarbonate · 2 years
    6.5 % who needed dialysis
    SODIUM BICARBONATE TABLETS
    33 % who needed dialysis
    STANDARD CARE
    Source: de Brito-Ashurst et al. · Journal of the American Society of Nephrology, 2009 [6]Share of each group whose kidney function fell far enough to need dialysis during the 2-year trial.

    After 1 year, kidney filtration was about the same on fruits and vegetables as on bicarbonate tablets

    After 1 year, kidney filtration was about the same on fruits and vegetables as on bicarbonate tablets71 adults with stage 4 kidney disease · 1 year · estimated kidney filtration, higher is better. Fruits and vegetables (36 people): 20.7 mL/min/1.73 m²; Sodium bicarbonate tablets (35 people): 20.3 mL/min/1.73 m²71 adults with stage 4 kidney disease · 1 year · estimatedkidney filtration, higher is better
    20.7 mL/min/1.73 m²
    FRUITS AND VEGETABLES (36 PEOPLE)
    20.3 mL/min/1.73 m²
    SODIUM BICARBONATE TABLETS (35 PEOPLE)
    Source: Goraya et al. · Clinical Journal of the American Society of Nephrology, 2013 [17]Estimated kidney filtration (cystatin C) after 1 year; the two groups weren't different.
    3

    Fast relief for heartburn

    Moderate evidenceHuman studyLabeled over-the-counter antacid · study of 10 people, each tried all three drinks

    Baking soda neutralizes stomach acid on contact, which is why its label carries antacid directions for heartburn, sour stomach and acid indigestion.4 My dose is small: a quarter teaspoon in a glass of water.3 It works quickly and briefly, and the heartburn section below covers how it compares with a mineral antacid, the label dose and the upstream steps that keep acid where it belongs.24

    Study takeaway: a quarter teaspoon dissolved in a glass of water neutralizes stomach acid to relieve heartburn.

    4

    Healthier gums and cleaner teeth

    Moderate evidenceHuman studySystematic review of 21 publications · pooled analysis of 6 trials, 1,601 people

    Brushing with a baking soda toothpaste clears plaque and calms bleeding gums. A systematic review of 21 publications found that baking soda toothpastes removed more plaque than toothpastes without it and eased gum bleeding, with industry involvement in 15 of the 21 studies.18 In a pooled analysis of 6 maker-funded trials with 1,601 people, a 67% baking soda toothpaste cut bleeding sites by 48.2% at 24 weeks compared with a regular fluoride toothpaste.25 A 2017 review of lab and clinical studies adds that baking soda toothpastes lift surface stains and whiten teeth while staying relatively low in abrasiveness.26

    I make my own toothpaste by combining baking soda, coconut oil and essential oils,27 and our homemade baking soda toothpaste guide has the recipe.

    Study takeaway: in 6 trials with 1,601 people, a baking soda toothpaste cut bleeding gum sites by 48.2% at 24 weeks.

    5

    Calmer bladder urgency when urine runs acidic

    Emerging evidenceHuman studyStudy of 33 women with no comparison group · study of 59 women, not randomized

    For women whose urine runs acidic, baking soda eased the urge to go. In a 4-week study of 33 women with bladder symptoms and acidic urine (pH under 6), 8 grams a day raised urine pH from 5.31 to 7.2 and brought fewer daytime and nighttime trips to the bathroom, less urgency and fewer urge leaks, with no comparison group.16 In 59 women with overactive bladder and acidic urine, 12 weeks of baking soda improved symptoms about as much as the bladder drug solifenacin, in a study that wasn't randomized.28

    6

    Soothes itchy skin

    Emerging evidenceHuman studySkin-protectant label directions · placebo-controlled study of 31 adults with psoriasis

    A baking soda soak or paste is a classic skin soother, and the label lists it as a skin protectant for minor irritation and itching from insect bites and poison ivy, oak and sumac.4 In a 21-day study of 31 adults with mild to moderate psoriasis, baking soda baths eased itching and irritation compared with placebo baths.29 The body-uses section below gives the bath and paste amounts.

    How to take baking soda for heartburn

    Quick answer

    For heartburn, I've recommended a quarter teaspoon of baking soda dissolved in a glass of water.3 The label's antacid dose is half a teaspoon fully dissolved in 4 ounces of water, and MedlinePlus advises taking it 1 to 2 hours after a meal.47

    That quarter teaspoon is one of my top five prescriptions for reflux in Ancient Remedies.3

    Baking soda works fast and briefly. In a study of 10 people with duodenal ulcers who each tried three drinks after a standard meal, about 6 grams of baking soda lowered stomach acidity compared with water for about an hour, while an aluminum-magnesium antacid with the same acid-neutralizing power kept working for 2 hours.24 That makes baking soda a good fit for an occasional flare. In my reflux protocol, you're soothed when burning is occasional, night-time symptoms are rare and you're using antacids only now and then.8

    Reflux almost never has one cause. In clinic, it's usually three stacked together: a big late dinner, a glass of wine and a few extra pounds at the middle is the classic story.8 In my protocol, I also map reflux to two Traditional Chinese Medicine patterns: Rebellious Stomach Qi, energy going the wrong way, up instead of down, and Stomach Heat, with its burning and sour taste.8 That's why my protocol starts upstream. Finish dinner three hours before bed, raise the head of your bed six to eight inches, sleep on your left side, eat slowly to 80% full, and set alcohol and your top trigger foods aside for 30 days.8 Our GERD diet and acid reflux diet guides lay out the foods.

    Here's how to take baking soda well:

    1. Measure it. A level quarter teaspoon is my dose; the label's dose is half a teaspoon.34

    2. Dissolve it completely. Stir it into at least 4 ounces of water until no powder is left.47

    3. Time it. Take it 1 to 2 hours after a meal, with a full glass of water.7

    4. Work upstream. If heartburn keeps coming back, the dinner, bed and sleep steps above are the fix that lasts.8

    Questions about baking soda?

    Ask Dr. Axe AI. Answers are grounded in this library, with sources shown.

    Baking soda uses for your body

    On your skin and in your mouth, baking soda soothes itch, freshens and cleans gently.

    Baking soda bath for itchy skin

    For itching from insect bites or from poison ivy, oak or sumac, dissolve 1 to 2 cups of baking soda in a tub of warm water and soak for 10 to 30 minutes, then pat dry without rubbing so a thin layer stays on your skin.4 For a single spot, stir in just enough water to make a paste and dab it on.4 During a detox, I recommend an evening bath with Epsom salt and baking soda;30 our detox bath recipes have more blends.

    Foot soak. Stir about a teaspoon of baking soda into every 2 cups of warm water, close to the 1% strength that stopped most of the skin and nail fungi tested in the lab, for a soothing foot soak when you're dealing with athlete's foot.12
    Deodorant. A little baking soda absorbs odor under the arms; our homemade deodorant recipe shows how to blend it.
    Mouth rinse. A salt and baking soda rinse gently cleans a sore or dry mouth; a 2023 review of 11 trials found no evidence that baking soda rinses prevent or treat the mouth sores themselves.31 For a sore mouth during cancer treatment, the National Cancer Institute suggests rinsing every 2 hours with ¼ teaspoon each of salt and baking soda in 1 quart of water, and for dry mouth, ½ teaspoon each in 1 cup of warm water, 4 to 6 times a day.32
    Hair. Our baking soda shampoo guide covers how to wash with it.
    Teeth. Brush with a baking soda toothpaste, or make your own with our homemade baking soda toothpaste recipe.18

    Baking soda uses around the home

    Around the house, baking soda scrubs, lifts grease, absorbs odors and freshens, and it does it without the harsh chemicals in many home cleaning products.

    Washing produce with baking soda

    Baking soda water is how my family washes fruits and vegetables:

    What we do is add about a teaspoon or two of baking soda to some water and soak our produce for about 10 to 15 minutes. We do that even with our organic produce here at our house.Dr. Josh Axe, DC, DNM, CNSFrom X-Rays, Childhood Vaccines, & Supplements for Toddlers | Q&A, The Dr. Axe Show (2024), at 2:12

    A University of Massachusetts lab study shows why it works. On apples treated with two common pesticides, a 1% baking soda solution, about a teaspoon in 2 cups of water, removed the surface residues more effectively than tap water or the standard bleach wash, clearing them completely in 12 and 15 minutes.10 Some of each pesticide had already moved into the peel, 20% of one and 4.4% of the other, and a soak can't reach that part.10 Residue isn't the only reason to soak. As I've said on my show, a baking soda soak can help with a lot of things on your produce, including parasites and especially bad bacteria, and buying organic and then washing your produce with baking soda is one simple way to lower your risk.33 The 2026 Dirty Dozen list shows which crops carry the most residue.

    Kitchen, bathroom and laundry

    • Shower and bathroom. For mold-prone spots, I recommend a baking soda spray: mix a teaspoon of baking soda with 2 cups of water in a spray bottle.34 Our homemade bathroom cleaner and tea tree oil guides add more options.

    • Pots, pans and the oven. Sprinkle baking soda on baked-on food, add a little water to make a paste, let it sit, then scrub.

    • Small stovetop fires. Keep a box by the stove. The US Consumer Product Safety Commission advises putting out a small food fire with baking soda and sliding a lid over a grease or oil fire, and never using water or flour.35

    • Refrigerator, shoes and closets. An open box or a small dish of baking soda absorbs odors.

    • Laundry. Add a little to the wash to freshen towels and workout clothes, or try our homemade laundry soap.

    • Carpets and the litter box. Sprinkle baking soda on, wait, then vacuum or stir it in to cut odors.

    Baking soda and vinegar for slow drains

    Pour baking soda into a slow drain, follow it with white vinegar, let it fizz, then flush with hot water. The fizz is carbon dioxide, released as the vinegar's acid meets the bicarbonate. That reaction is old enough to appear in Scripture. The "nitre" of the King James Bible is natron, a natural soda that effervesces with acid,36 and Proverbs 25:20 uses that clash as a picture of cheerful songs sung to a grieving heart: "As he that taketh away a garment in cold weather, and as vinegar upon nitre, so is he that singeth songs to an heavy heart."37

    Baking soda side effects and who should be careful

    Quick answer

    Baking soda is safe for most adults in label amounts, used now and then. Its sodium adds up, and overuse can throw off your body's acid-base balance, so keep to the amounts below.47

    Before you take baking soda by mouth

    • Count the sodium. Each half teaspoon carries about 630 mg of sodium, and it counts toward how much sodium per day you take in.13 Pooled kidney trials found slightly higher systolic pressure on bicarbonate, though the 740-person Italian trial found no effect on blood pressure.1521 On a sodium-restricted diet, or with high blood pressure, heart failure or kidney disease, take it by mouth only with your practitioner's guidance.7

    • Stay within the label. Take no more than seven half-teaspoon doses in 24 hours, or three if you're over 60, and don't use the maximum for more than 2 weeks.4 A 0.3 g/kg sports dose, about 21 grams for a 154-pound athlete, carries roughly 5,750 mg of sodium, more than the label allows in a day, and bloating and nausea rise with higher doses.513 For sport, taking it with a high-carbohydrate meal about 3 hours before the effort helps keep those side effects down.5

    • Dissolve it fully, and never take it on an overly full stomach. Rare stomach ruptures have followed baking soda taken after very large meals.394

    • Don't overuse it. Too much over time can cause metabolic alkalosis and an electrolyte imbalance; California's poison centers logged 192 cases of baking soda misuse over 13 years, and 12 people were admitted to the hospital.4041 Measure each dose accurately with a measuring spoon, as the label directs.4

    • Children, pregnancy and breastfeeding. Don't give it by mouth to children under 12 unless a doctor tells you to, and if you're pregnant or breastfeeding, confirm the dose with your OB before taking it by mouth.7

    • Stop and call your doctor for a severe headache, nausea, vomit that looks like coffee grounds, weakness, irritability, slow breathing, swelling in your feet or lower legs, black or bloody stools, or severe stomach pain after a dose.74

    The bottom line

    Is baking soda good for you?

    Used well, yes. Baking soda is the same buffer your own body uses to keep acid in check, which is why a quarter teaspoon in a glass of water calms heartburn, why athletes take it before an all-out effort and why it protected kidney function in people whose kidneys couldn't make enough bicarbonate. Natural soda has been known since biblical times, and today baking soda still scrubs, freshens and washes produce without harsh chemicals.

    When heartburn flares, take it fully dissolved in water, and put your daily effort upstream: earlier, lighter dinners and a plate full of vegetables and fruits that bring alkaline minerals of their own. Your body was designed to hold its balance, and a simple tool like this one helps it do the job.

    Get the free Acid Reflux & GERD Protocol

    The four phases, Calm, Soothe, Restore and Protect, the dinner timing and sleep changes that keep acid where it belongs, and the top 8 soothing remedies, ranked. Free with your Dr. Axe account (email or Google). You'll also get the protocol's short email series and the Dr. Axe newsletter; unsubscribe anytime.

    Open the free protocol →

    Baking soda: frequently asked questions

    Is baking soda good for you?

    Yes, used well: it neutralizes stomach acid as an antacid, and in trials it added endurance to all-out exercise and protected kidney function in people with chronic kidney disease and low blood bicarbonate.4515 Dr. Axe's dose for heartburn is a quarter teaspoon dissolved in a glass of water.3

    Is drinking baking soda water good for you?

    For heartburn, yes: a quarter to a half teaspoon fully dissolved in water neutralizes stomach acid.34 Your body holds its blood pH steady, so a daily glass mostly shows up in your urine;16 for everyday alkaline minerals, vegetables and fruits do that job.2

    How much baking soda can you take in a day?

    By the label, no more than seven half-teaspoon doses in 24 hours, or three if you're over 60, each fully dissolved in 4 ounces of water, and not at that maximum for more than 2 weeks.4 Dr. Axe's own dose for heartburn is a quarter teaspoon in a glass of water.3

    Does baking soda help acid reflux?

    Yes, for heartburn and acid indigestion: it's a labeled antacid that neutralizes stomach acid, and when 10 people with duodenal ulcers each tried it after a meal, it lowered stomach acidity for about an hour.424 For reflux that keeps coming back, the lasting fixes are upstream, starting with dinner three hours before bed and the head of the bed raised six to eight inches.8

    What's the difference between baking soda and baking powder?

    Baking soda is pure sodium bicarbonate, and baking powder is baking soda already mixed with a dry acid. Baking soda needs an acid in the recipe, such as lemon juice, vinegar or goat's-milk yogurt or kefir, to make dough rise, while baking powder starts working as soon as it gets wet.

    Is sodium bicarbonate the same as baking soda?

    Yes. Baking soda is sodium bicarbonate, also called bicarbonate of soda, and the same compound is sold as an over-the-counter antacid and skin protectant and prescribed for certain kidney and acid-base conditions.47

    Is baking soda alkaline?

    Yes, mildly: freshly dissolved in water, baking soda has a pH of about 8.3.11 In your body, it buffers acid where it meets it, while your blood holds its own pH between about 7.38 and 7.42.1

    Is baking soda good for your kidneys?

    In people with chronic kidney disease and low blood bicarbonate, yes: in a 2-year randomized trial of 134 adults, daily bicarbonate tablets, dosed to each person's blood bicarbonate, cut the share who needed dialysis from 33% to 6.5%.6 In a 1-year randomized trial of 71 adults with stage 4 kidney disease, kidney filtration ended up about the same on fruits and vegetables as on the tablets.17

    Does baking soda help a UTI?

    Its studied benefit is calmer bladder urgency rather than clearing an infection: in women with bladder symptoms whose urine ran acidic, it eased urgency and cut trips to the bathroom.16 Our guide to D-mannose for UTIs covers infections.

    Does baking soda fight cancer?

    In animal research, it has: no human trial has shown it treats cancer yet, but in mice with breast tumors, baking soda in their drinking water raised the pH around the tumors and cut how often the cancer spread.42

    Should you take baking soda before a workout?

    Yes, for an all-out effort lasting 30 seconds to 12 minutes: the International Society of Sports Nutrition finds it improves performance in high-intensity cycling, running, swimming, rowing and combat sports, and favors 0.3 grams per kilogram of body weight, taken 60 to 180 minutes before the effort.5

    Can you brush your teeth with baking soda?

    Yes: baking soda toothpastes removed more plaque and eased gum bleeding in trials,1825 and Dr. Axe makes his own toothpaste from baking soda, coconut oil and essential oils.27

    What does a baking soda bath do?

    It soothes itchy skin: the label directs 1 to 2 cups in a tub of warm water for 10 to 30 minutes for itching from insect bites and poison ivy, oak or sumac,4 and in a study of 31 adults with psoriasis, baking soda baths eased itching compared with placebo baths.29

    Do baking soda and vinegar unclog drains?

    They're a classic first step for a slow drain: pour in baking soda, follow it with white vinegar, let it fizz as the acid meets the bicarbonate, then flush with hot water.

    Freshness & update log

    October 23, 2026 — Rewrote the page in full under Dr. Axe's byline. Compared with the version published June 28, 2024, this version builds the page around how baking soda works with the body's own acid-base balance, adds Dr. Axe's dose for occasional heartburn (a quarter teaspoon dissolved in a glass of water) and his reflux protocol's upstream steps, and corrects the antacid dose to the label (half a teaspoon in 4 ounces of water) and MedlinePlus's timing (1 to 2 hours after a meal). It keeps and strengthens the kidney benefit with the major trials, both ways, plus two charts, including fruits and vegetables matching bicarbonate tablets; rebuilds the exercise section on the sports nutrition society's position stand; keeps the urinary benefit, rewritten as bladder urgency with acidic urine, which is what the study measured; keeps oral care (adding stain removal by baking soda toothpastes), itchy skin, the chemotherapy mouth rinse (now with the National Cancer Institute's recipe) and the foot soak at their level of evidence; keeps cancer as an FAQ answer at the animal-research level; and organizes the home uses, with Dr. Axe's produce soak and bathroom spray, the Consumer Product Safety Commission's advice on small kitchen fires (baking soda for food fires, a lid for grease) and a verse on natron. It adds the Dr. Axe Score (6.9) with an interaction check, a step diagram and verified references. It removes claims we couldn't support: a pH of 9 (it's about 8.3), "alkalizing" the body, an acid-rebound claim, ulcer pain relief, a bath that neutralizes lactic acid, a sodium carbonate line (a different compound), an unsourced drug list, a children's cutoff of six (now under 12 unless a doctor directs), mining locations, a face exfoliator, hand softener, splinter remover, a five-minute homemade whitening paste, car wash, weed killer and fabric-softener claims, and price talk.

    June 28, 2024 — Previous version published.

    References

    1. MedlinePlus Medical Encyclopedia. Blood gases (normal arterial blood pH 7.38 to 7.42; bicarbonate 22 to 28 mmol/L). Review date August 19, 2024.
    2. Goraya N, Wesson DE. Pathophysiology of Diet-Induced Acid Stress. Int J Mol Sci. 2024;25(4):2336. doi:10.3390/ijms25042336
    3. Axe J. Ancient Remedies. Little, Brown Spark; 2021 (Prescriptions for 70+ Conditions, acid reflux, "Top 5 ancient prescriptions," item 4: 1/4 teaspoon baking soda dissolved in a glass of water; p. 213).
    4. US National Library of Medicine. DailyMed: Arm and Hammer Baking Soda (sodium bicarbonate) powder, Drug Facts (antacid and skin protectant directions and warnings). Label published August 24, 2026.
    5. Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr. 2021;18(1):61. doi:10.1186/s12970-021-00458-w
    6. de Brito-Ashurst I, Varagunam M, Raftery MJ, Yaqoob MM. Bicarbonate supplementation slows progression of CKD and improves nutritional status. J Am Soc Nephrol. 2009;20(9):2075-84. doi:10.1681/ASN.2008111205
    7. MedlinePlus. Sodium Bicarbonate (drug information). US National Library of Medicine.
    8. Axe J. Acid Reflux & GERD Protocol: The 30-Day Healing Protocol. DrAxe.com; 2026 (letter: "Of the thousands of patients I've treated over the years, reflux was one of the most common complaints" and "Most heartburn isn't too much acid. It's acid in the wrong place," p. 3; Traditional Chinese Medicine: reflux as energy going the wrong way, up instead of down, with the patterns Rebellious Stomach Qi and Stomach Heat, p. 10; causes: "Reflux almost never has one cause," p. 11; Calm phase, p. 16: dinner three hours before bed, head of the bed raised six to eight inches, left side, eating slowly to 80% full, alcohol and top trigger foods set aside for 30 days; Soothe checkpoint, antacids "only now and then," p. 17).
    9. Axe J. X-Rays, Childhood Vaccines, & Supplements for Toddlers | Q&A. The Dr. Axe Show. 2024 (baking soda produce soak, at 2:12).
    10. Yang T, Doherty J, Zhao B, Kinchla AJ, Clark JM, He L. Effectiveness of Commercial and Homemade Washing Agents in Removing Pesticide Residues on and in Apples. J Agric Food Chem. 2017;65(44):9744-9752. doi:10.1021/acs.jafc.7b03118
    11. National Center for Biotechnology Information. PubChem Compound Summary: Sodium Bicarbonate (CID 516892), pH (freshly prepared 0.1 molar solution at 25 °C: 8.3).
    12. Letscher-Bru V, Obszynski CM, Samsoen M, Sabou M, Waller J, Candolfi E. Antifungal activity of sodium bicarbonate against fungal agents causing superficial infections. Mycopathologia. 2013;175(1-2):153-8. doi:10.1007/s11046-012-9583-2
    13. US Department of Agriculture, Agricultural Research Service. FoodData Central: Leavening agents, baking soda (SR Legacy, FDC ID 175040): sodium 27,400 mg per 100 g; 1 tsp = 4.6 g.
    14. Axe J. Health Experts Reveal What's REALLY Making You Sick | Roundtable. The Dr. Josh Axe Show. 2026 (guest James DiNicolantonio's point on acid load and bone minerals, at 1:51:21).
    15. Yang TY, Lin HM, Wang HY, Chuang MH, Hsieh CC, Tsai KT, et al. Sodium Bicarbonate Treatment and Clinical Outcomes in Chronic Kidney Disease with Metabolic Acidosis: A Meta-Analysis. Clin J Am Soc Nephrol. 2024;19(8):959-969. doi:10.2215/CJN.0000000000000487
    16. Sönmez MG, Göğer YE, Ecer G, Atıcı A, Özkent MS, Öztürk A. Effects of urine alkalinization with sodium bicarbonate orally on lower urinary tract symptoms in female patients: a pilot study. Int Urogynecol J. 2018;29(7):1029-1033. doi:10.1007/s00192-017-3492-3
    17. Goraya N, Simoni J, Jo CH, Wesson DE. A comparison of treating metabolic acidosis in CKD stage 4 hypertensive kidney disease with fruits and vegetables or sodium bicarbonate. Clin J Am Soc Nephrol. 2013;8(3):371-81. doi:10.2215/CJN.02430312
    18. Valkenburg C, Kashmour Y, Dao A, Fridus Van der Weijden GA, Slot DE. The efficacy of baking soda dentifrice in controlling plaque and gingivitis: A systematic review. Int J Dent Hyg. 2019;17(2):99-116. doi:10.1111/idh.12390
    19. Grgic J, Rodriguez RF, Garofolini A, Saunders B, Bishop DJ, Schoenfeld BJ, et al. Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Sports Med. 2020;50(7):1361-1375. doi:10.1007/s40279-020-01275-y
    20. Hobson RM, Harris RC, Martin D, Smith P, Macklin B, Elliott-Sale KJ, et al. Effect of sodium bicarbonate supplementation on 2000-m rowing performance. Int J Sports Physiol Perform. 2014;9(1):139-44. doi:10.1123/ijspp.2013-0086
    21. Di Iorio BR, Bellasi A, Raphael KL, Santoro D, Aucella F, Garofano L, et al. Treatment of metabolic acidosis with sodium bicarbonate delays progression of chronic kidney disease: the UBI Study. J Nephrol. 2019;32(6):989-1001. doi:10.1007/s40620-019-00656-5
    22. BiCARB study group. Clinical and cost-effectiveness of oral sodium bicarbonate therapy for older patients with chronic kidney disease and low-grade acidosis (BiCARB): a pragmatic randomised, double-blind, placebo-controlled trial. BMC Med. 2020;18(1):91. doi:10.1186/s12916-020-01542-9
    23. Goraya N, Munoz-Maldonado Y, Simoni J, Wesson DE. Fruit and Vegetable Treatment of Chronic Kidney Disease-Related Metabolic Acidosis Reduces Cardiovascular Risk Better than Sodium Bicarbonate. Am J Nephrol. 2019;49(6):438-448. doi:10.1159/000500042
    24. Simmons TC, Hogan DL, Selling JA, Maxwell V, Isenberg JI. The effect of sodium bicarbonate versus aluminum-magnesium hydroxide on postprandial gastric acid in duodenal ulcer patients. J Clin Gastroenterol. 1986;8(2):146-9. doi:10.1097/00004836-198604000-00008
    25. Parkinson CR, Butler A, Ling MR. Antigingivitis efficacy of a sodium bicarbonate toothpaste: Pooled analysis. Int J Dent Hyg. 2023;21(1):106-115. doi:10.1111/idh.12626
    26. Li Y. Stain removal and whitening by baking soda dentifrice: A review of literature. J Am Dent Assoc. 2017;148(11S):S20-S26. doi:10.1016/j.adaj.2017.09.006
    27. Axe J. 10 Toxic Household Products (You Should Banish from Your Home). The Dr. Axe Show. 2018 (homemade toothpaste of baking soda, coconut oil and essential oils, 4:16).
    28. Sönmez MG, Ecer G, Atici A, Özkent MS, İyisoy MS, Öztürk A. Comparison of Oral Sodium Bicarbonate and Solifenacin Treatment in Female Overactive Bladder Patients With Acidic Urine pH. Female Pelvic Med Reconstr Surg. 2020;26(10):649-653. doi:10.1097/SPV.0000000000000642
    29. Verdolini R, Bugatti L, Filosa G, Mannello B, Lawlor F, Cerio RR. Old fashioned sodium bicarbonate baths for the treatment of psoriasis in the era of futuristic biologics: an old ally to be rescued. J Dermatolog Treat. 2005;16(1):26-30. doi:10.1080/09546630410024862
    30. Axe J. If You Do One Detox a Year — Do It Now, And Here's How. The Dr. Josh Axe Show. 2025 (evening bath with Epsom salts and baking soda, a tip for supporting liver detox).
    31. Di Fede O, Canepa F, Maniscalco L, Tozzo P, Matranga D, Giuliana G. Prevention and the treatment of oral mucositis: the efficacy of sodium bicarbonate vs other agents: a systematic review. BMC Oral Health. 2023;23(1):4. doi:10.1186/s12903-022-02586-4
    32. National Cancer Institute. Oral Complications of Cancer Therapies (PDQ®) – Patient Version. Updated October 15, 2024.
    33. Axe J. 60 Million Americans Have This Hidden Infection Right Now. The Dr. Josh Axe Show. 2026 (baking soda produce soak for bacteria and parasites, at 24:15).
    34. Axe J. Mold Toxicity: Symptoms, Testing, and Full Detox Protocol. The Dr. Axe Show. 2024 (baking soda spray for mold-prone surfaces, 22:24).
    35. US Consumer Product Safety Commission. Recipe for Safer Cooking (to put out a cooking fire in your kitchen).
    36. Bible Hub. Strong's Hebrew 5427, nether (natron, carbonate of soda; Brown-Driver-Briggs).
    37. The Holy Bible, King James Version. Proverbs 25:20.
    38. Barr WH, Adir J, Garrettson L. Decrease of tetracycline absorption in man by sodium bicarbonate. Clin Pharmacol Ther. 1971;12(5):779-84. doi:10.1002/cpt1971125779
    39. Han YJ, Roy S, Siau AMPL, Majid A. Binge-eating and sodium bicarbonate: a potent combination for gastric rupture in adults-two case reports and a review of literature. J Eat Disord. 2022;10(1):157. doi:10.1186/s40337-022-00677-9
    40. Al-Abri SA, Kearney T. Baking soda misuse as a home remedy: case experience of the California Poison Control System. J Clin Pharm Ther. 2014;39(1):73-7. doi:10.1111/jcpt.12113
    41. Inokuchi R, Maeda A, Komaru Y, Takahashi T, Doi K. Severe metabolic alkalosis and hypernatremia induced by excessive sodium bicarbonate intake: A case report and literature review. Am J Emerg Med. 2026;103:45-49. doi:10.1016/j.ajem.2026.01.014
    42. Robey IF, Baggett BK, Kirkpatrick ND, Roe DJ, Dosescu J, Sloane BF, et al. Bicarbonate increases tumor pH and inhibits spontaneous metastases. Cancer Res. 2009;69(6):2260-8. doi:10.1158/0008-5472.CAN-07-5575
    Dr. Josh Axe

    Dr. Josh Axe, DC, DNM, CNS

    Doctor of Natural Medicine · Founder, DrAxe.com

    Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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