The Study
Negligible benefit of oral single-dose sodium bicarbonate on continuous running performance: systematic review with meta-analysis of randomized, double-blind, placebo-controlled trials
This study looked at lots of well-done experiments where runners took baking soda or a fake pill and then ran. It found that baking soda doesn't really help most people run faster, but it might help guys a little. It also found that a lot of people get stomach problems from it.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Scientists looked at 11 studies where runners took baking soda before running to see if it helped them go faster.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 570 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1The speed boost for men is tiny—like running 1 second faster in a 5-minute race—and comes with a high chance of stomach pain or quitting.
- 2In mixed groups (men and women), baking soda didn't help much (0.18% improvement).
- 3In men only, it helped a little (0.40% improvement).
- 4But nearly 3 in 10 people got stomach problems, and 9 out of 100 quit the study because of it.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2025
Authors
Larry E Miller, Ruemon Bhattacharyya, Samuel J. Katz, Mehul Bhattacharyya, William G Herbert
Related Content
Claims (6)
Taking a single dose of sodium bicarbonate at 0.3 grams per kilogram of body weight does not meaningfully improve running performance during continuous endurance events lasting 1 to 30 minutes in men and women.
In men, taking a single dose of sodium bicarbonate before running improves endurance performance slightly but significantly, and this improvement does not occur in groups that include both men and women.
Endurance runners who take a single oral dose of sodium bicarbonate experience gastrointestinal symptoms in nearly 30% of cases and are nearly three times more likely to quit a study due to gastrointestinal distress compared to those who take a placebo.
Endurance runners with higher body mass show greater performance improvements when taking sodium bicarbonate compared to runners with lower body mass.
Most studies on sodium bicarbonate as a performance enhancer have included very few women, so it is not possible to know whether it works safely for women based on current data.
Taking sodium bicarbonate by mouth reduces acid buildup inside muscle cells during intense exercise, which improves muscle performance.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.