Baking Soda: All the Uses and Benefits for Health and Beauty

Initial note

This article has been previously published and updated according to scientific and informative criteria. The objective is to inform the reader about the uses, benefits, and limitations of sodium bicarbonate in health and personal care. The content is for informational purposes only and does not replace medical or therapeutic advice.

IN BRIEF

• Sodium bicarbonate (NaHCO3) is an alkaline substance used as an antacid, an ingredient for oral hygiene, and in numerous home remedies.
• For sports activity, there is evidence of an ergogenic effect in short, high-intensity exercises, but the benefits are variable and accompanied by gastrointestinal effects for some individuals. [1][2][3]
• In dentistry, products containing bicarbonate show the ability to reduce plaque and stains in clinical models; the mechanism is primarily mechanical/abrasive and chemical. [4][5][6]
• Research on the role of bicarbonate in the tumor microenvironment is mainly preclinical and theoretical: results in animal models do not imply effective treatments in humans. [7][8]
• Regular internal use requires attention to dosage, sodium load, and possible adverse effects; in some clinical conditions, intake is not recommended without supervision. [9][11]

Abstract: what does science say?

Sodium bicarbonate is a small, simple molecule, widely available and used in medicine and daily life as an antacid, cleaning agent, and component of oral and personal care products. Experimental and clinical evidence shows that: 1) as a pre-workout supplement, it can improve performance in short, high-intensity activities in some subjects; 2) in oral applications (toothpastes, rinses), it facilitates mechanical plaque removal and can contribute to stain reduction; 3) preclinical studies indicate that modifying the pH of the tumor microenvironment with alkaline buffers can affect cellular processes, but human data are scarce and inconclusive. The efficacy and risks depend on the form of use (oral, topical), dose, frequency, and clinical context: occasional use at low doses is generally well tolerated, while repeated or high-dose administrations expose to metabolic risks and a significant sodium load. Available evidence includes reviews, meta-analyses, clinical trials, and preclinical research; many questions remain open and require controlled and specific studies for populations and formulations.

For health

Sodium bicarbonate has various uses in healthcare and at home. In medicine, it is known as a short-term antacid and as an agent to correct acidosis in selected clinical contexts; in sports, it is studied as a buffer to delay muscle acidosis during intense efforts. Some clinical studies and professional guidelines recognize a possible benefit for short and repeated performances, but highlight individual variability and frequent gastrointestinal disturbances. Prolonged use for systemic purposes requires medical supervision due to its potential effect on fluid and electrolyte balance and blood pressure. [1][2][3][9]

Digestion and internal use

For occasional gastric acidity, bicarbonate can offer temporary relief by neutralizing gastric acid, but it does not replace therapeutic strategies or medical diagnoses. Regular intake at high doses can increase sodium load, alter acid-base balance, and induce metabolic alkalosis, especially in people with kidney failure, hypertension, or those taking sodium-sensitive medications. Controlled clinical studies in specific populations (e.g., elderly kidney patients) have not shown generalized clinical benefits and have highlighted adverse effects and cost-effectiveness limitations. [9]

Sports and performance

The role of bicarbonate as an ergogenic supplement is supported by reviews and a position stand from the international scientific society on sports: acute doses (typically 0.2–0.5 g/kg) increase extracellular buffering capacity and can improve performance in short-duration intense trials, with more evident effects in activities lasting from about 45 seconds to several minutes. However, the results are not uniform: efficacy varies with dose, timing, administration strategy, and individual tolerability; many studies report gastrointestinal symptoms that limit use. For these reasons, professional recommendations speak of possible selective benefit and not universal prescription. [1][2][3]

Oral hygiene and oral applications

Bicarbonate has been included in dental products for its cleansing action and its ability to promote the removal of plaque and extrinsic stains. Controlled clinical trials have shown that toothpastes or formulations containing bicarbonate improve plaque removal compared to some controls in single brushing models and in prolonged studies; the effect is mediated by a combination of physical action (relatively low abrasiveness) and chemical action. The use of rinses or diluted solutions is also practiced in the management of mucositis or for post-operative hygiene, with variable results depending on the clinical condition. [4][5][6][10]

For beauty

In the cosmetic and personal care sector, bicarbonate is popular as an exfoliant, homemade deodorant, and remedy for calluses. Topical use is usually limited to diluted formulations or short-contact mixtures. There is little structured clinical research in dermatology to support each of these applications: many practices are based on chemical-physical plausibility (mechanical exfoliation, odor neutralization) and anecdotal evidence. Repeated or incorrect use can irritate the skin, alter the hydrolipidic film, and increase sensitivity. Before repeated applications on delicate areas, professional advice is recommended.

Skin care

Bicarbonate mixed with water forms a relatively abrasive paste that can remove dead surface cells; however, repeated exfoliation with granular materials can damage the epidermis and promote irritation or dehydration. In the absence of robust clinical studies demonstrating long-term benefits for dermatological conditions, use should be kept sporadic and on non-sensitive skin. For skin with breaks or inflammation, it is not recommended without supervision.

Hair, deodorization, and heels

Applications such as adding bicarbonate to shampoo to remove mineral residues or using it as a homemade deodorant are widespread. The effects are largely physical-chemical and temporary: limescale removal can give a feeling of greater softness, but frequent use can alter the hair cuticle. Professionally formulated commercial products often offer safer alternatives. For heels and calluses, compresses or pastes can soften the skin, but lasting results require appropriate treatments and caution to avoid excessive abrasion.

What it means in practice

For the general public: sodium bicarbonate is a useful tool in many household situations and in some health contexts, but it is not a universal cure. For occasional acidity, it can provide temporary relief; for sports, it can help some athletes in specific trials but is not effective for everyone and is accompanied by gastric side effects in some users. For oral hygiene, products containing bicarbonate have shown benefits in removing plaque and stains when used in products formulated for daily use; however, they do not replace professional visits and hygiene practices. Topical cosmetic use is possible but requires attention to irritation and sensitivity. Avoid repeated self-administration of high doses orally without medical supervision: bicarbonate contains sodium and can alter fluid and electrolyte balance and systemic pH. In the presence of kidney disease, hypertension, pregnancy, or chronic therapies, consult a doctor before starting any regular use. [1][4][5][9][11]

KEY POINTS TO REMEMBER

• Bicarbonate is useful in many practical applications but is not a miracle cure.
• Solid evidence supports a possible ergogenic effect for short, intense activities, but not for every sport or individual. [1][2]
• Dental products with bicarbonate are effective in removing plaque and stains in clinical studies. [4][5][6]
• Research on bicarbonate as an oncological treatment is predominantly preclinical; there is no consolidated clinical evidence for systemic use as a cancer cure. [7][8]
• Main risks: gastrointestinal disturbances, sodium load, alkalosis in case of high doses or prolonged use; seek medical supervision if taken regularly. [9][11]

Limitations of evidence

It is important to clearly distinguish between types of evidence. Preclinical studies on animals and mathematical models show plausible mechanisms (e.g., modulation of tumor pH) that do not automatically translate into clinical benefit in humans; these results should be considered generative hypotheses, not therapeutic confirmations. Reviews and meta-analyses in sports indicate average and selective effects, with wide heterogeneity among studies and publication issues. Clinical studies on systemic oral use in the context of chronic diseases (e.g., kidney failure) have provided conflicting or null results for global health outcomes and have highlighted tolerability problems. For topical and cosmetic applications, the quality of studies is often low or anecdotal; for oral hygiene, however, there are controlled RCTs that support some measurable benefits. In summary, many popular claims are not supported by robust clinical evidence: well-designed, long-term trials in specific clinical populations are needed to clarify efficacy and safety. [6][7][8][9]

Editorial conclusion

Sodium bicarbonate remains a versatile product with established practical applications and a known safety profile when used correctly and at appropriate doses. For some applications — oral hygiene and as a buffer in targeted sports contexts — the literature documents observable effects; for others (systemic use as an anti-tumor therapy, intensive cosmetic use) the evidence is insufficient or limited to preclinical models. Any prolonged or high-dose use requires attention to sodium balance and kidney function: medical advice is always the most prudent choice. The best approach remains informed, contextual, and measured use, valuing formulated products and the advice of healthcare professionals.

Editorial note

The article has been updated to align with standards of transparency, source verification, and institutional informative language. The bibliographic citations listed below are verified by DOI to ensure traceability and reliability of scientific claims. The content does not propose treatments or replace personalized medical consultations.

SCIENTIFIC RESEARCH

1. Grgic J, Pedisic Z, Saunders B, et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition. 2021. https://doi.org/10.1186/s12970-021-00458-w [1]
2. Grgic J, Pedisic Z, Saunders B, et al. Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review. Journal of the International Society of Sports Nutrition. 2021. https://doi.org/10.1186/s12970-021-00469-7 [2]
3. Santos DA, et al. Effect of sodium bicarbonate supplementation on two different performance indicators in sports: a systematic review with meta-analysis. Phys Act Nutr. 2021. https://doi.org/10.20463/pan.2021.0002 [3]
4. Lomax S, et al. A randomised controlled trial to evaluate the plaque removal efficacy of sodium bicarbonate dentifrices in a single brushing clinical model. Br Dent J/Oral Health Prev Dent. 2018. https://doi.org/10.1038/s41405-018-0003-7 [4]
5. Niazi FH, et al. A Randomised Clinical Study to Evaluate Efficacy on Gingival Health of 62% and 67% Sodium Bicarbonate Toothpastes. Oral Health Prev Dent. 2021. https://doi.org/10.3290/j.ohpd.b2403125 [5]
6. Di Fede A, et al. Efficacy of an experimental toothpaste containing sodium bicarbonate, sodium hyaluronate and sodium fluoride on gingivitis. BMC Oral Health. 2024. https://doi.org/10.1186/s12903-024-03981-9 [6]
7. Robey IF, Baggett BK, Kirkpatrick ND, et al. Bicarbonate increases tumor pH and inhibits spontaneous metastases. Cancer Research. 2009. https://doi.org/10.1158/0008-5472.CAN-07-5575 [7]
8. Martin NK, Robey IF, Gaffney EA, et al. Predicting the safety and efficacy of buffer therapy to raise tumour pHe: an integrative modelling study. British Journal of Cancer. 2012. https://doi.org/10.1038/bjc.2012.58 [8]
9. The 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 Medicine. 2020. https://doi.org/10.1186/s12916-020-01542-9 [9]
10. Cabrera-Jaime S, Martínez C, Ferro-García T, et al. Efficacy of Plantago major, chlorhexidine 0.12% and sodium bicarbonate 5% solution in the treatment of oral mucositis in cancer patients with solid tumour: a feasibility randomised triple‑blind phase III clinical trial. European Journal of Oncology Nursing. 2018. https://doi.org/10.1016/j.ejon.2017.11.006 [10]
11. Nutrients. Effects of Enteric-Coated Formulation of Sodium Bicarbonate on Bicarbonate Absorption and Gastrointestinal Discomfort. 2024. https://doi.org/10.3390/nu16050744 [11]