Baking soda, also known as sodium bicarbonate, is a commonly used household ingredient with diverse applications, extending well beyond the kitchen. From alleviating heartburn to enhancing athletic performance, baking soda can serve many health purposes. However, like any remedy, it must be used appropriately to avoid potential side effects. Here, we delve into the health benefits of baking soda, the risks involved, and tips for safe use.

Health Benefits of Baking Soda

1. Alleviates Heartburn and Acid Reflux

Heartburn, a common symptom of acid reflux, occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest. Baking soda, due to its alkaline nature, can neutralize excess stomach acid, providing relief. It is an active ingredient in many over-the-counter antacids like Alka-Seltzer.

To use baking soda for heartburn, dissolve half a teaspoon in at least half a cup of water. However, pregnant women should avoid using OTC antacids containing baking soda, as they can increase the risk of fluid overload and metabolic alkalosis.

2. Improves Athletic Performance

Baking soda has shown promise in enhancing athletic performance, especially in high-intensity sports and activities that require muscle endurance. Research suggests that baking soda can help reduce acidity in the blood and muscles, thus improving performance. Typical doses range from 0.2-0.5 grams per kilogram of body weight, with optimal effects seen when taken 60-180 minutes before exercise.

3. Promotes Dental Health

Baking soda is a common ingredient in toothpaste due to its mild abrasive properties, which help remove plaque and surface stains from teeth. It also neutralizes acids produced by bacteria in the mouth, potentially preventing plaque buildup. Research has demonstrated that toothpaste containing baking soda can improve gum health and reduce the severity of gingivitis.

4. May Help Reduce Inflammation

Baking soda may play a role in reducing inflammation, especially for people with autoimmune conditions like rheumatoid arthritis. Preliminary studies suggest that a baking soda solution may help create an anti-inflammatory environment in the body by altering the immune response. However, further research is needed to validate these findings.

5. Relieves Insect Bites and Stings

Baking soda can alleviate pain and itching caused by insect bites and stings. It is a common ingredient in many over-the-counter bug bite creams. To use it at home, mix 1 tablespoon of baking soda with water to form a paste, then apply it to the affected area for relief.

6. Supports Kidney Health

Baking soda helps neutralize the acidity in the blood, making it a common treatment for metabolic acidosis in patients with kidney disease. Some studies suggest that oral sodium bicarbonate can help prevent kidney disease from progressing. However, people with healthy kidneys should avoid using baking soda for this purpose without medical advice.

7. Alleviates Cancer Treatment Side Effects

While baking soda does not cure cancer, it is used to alleviate mouth sores caused by cancer treatments. The American Cancer Society recommends rinsing the mouth with a solution of baking soda, warm water, and salt to soothe discomfort. Research into the potential benefits of baking soda in improving the effectiveness of cancer treatments is still ongoing.

Nutritional Information of Baking Soda

Baking soda is essentially free of fat, protein, and carbohydrates but contains a significant amount of sodium—1,260 milligrams per teaspoon. It’s important to monitor your sodium intake, especially if you have high blood pressure or kidney disease, as excessive sodium intake can exacerbate these conditions.

Risks and Safety Concerns

Though baking soda is generally considered safe for short-term use, excessive consumption or long-term use can result in serious side effects:

  • Metabolic alkalosis (excessive alkalinity in the blood)

  • Hypokalemia (low potassium levels)

  • Hypernatremia (high sodium levels)

  • Headaches, muscle pain, and twitching

  • Nausea, vomiting, and altered taste

  • Slow breathing rate and increased urination

It’s important not to use baking soda if you are pregnant, on a low-sodium diet, or under 12 years of age, unless recommended by a healthcare provider. Always consult a healthcare provider before using baking soda for health purposes, especially if you have any pre-existing medical conditions.

Tips for Safe Use of Baking Soda

To store baking soda properly and maintain its potency:

  • Keep it in its original packaging in a cool, dry area.

  • Use it within six months after opening the package.

  • Avoid using baking soda that has been used for deodorizing purposes in the fridge or other areas.

Other Household Uses of Baking Soda

Beyond health, baking soda is widely used for cleaning and deodorizing:

  • Household cleaner: It can scrub countertops, appliances, and remove stains.

  • Leavening agent: It’s essential in baking recipes to help dough rise.

  • Odor eliminator: Effective in the fridge, closets, and other spaces.

  • Laundry: Removes stains and odors from clothes.

  • Produce cleaning: Washes fruits and vegetables to remove pesticides.

A Quick Review

Baking soda is a versatile and valuable product with various health benefits, including heartburn relief, improved athletic performance, and dental health benefits. However, it should be used with caution to avoid side effects like metabolic alkalosis or high sodium levels.

Always consult with a healthcare provider before using baking soda for any health-related purposes, especially if you plan to use it regularly or have underlying health conditions.