Share on Pinterest Drinking baking soda water has several reported health benefits and has become a trending topic on TikTok, but health experts say only a few are backed by scientific evidence. look casting/Getty ImagesBaking soda has become a hot topic on TikTok because of its reported health benefits, including weight loss, stamina and reduced cancer risk. Experts say many of these claims are not backed by research and consuming baking soda comes with health risks. Experts stress the importance of consulting a medical professional before trying this or any other social media-trended health claims at home.
Baking soda. You may have put it in the back of your fridge months ago to ward off odors, or you may have used it recently as an ingredient in a recipe.
But TikTok creators are garnering millions of views by claiming that mixing a little baking soda into a glass of water can provide a variety of health benefits, including promoting weight loss, improving athletic endurance and reducing the risk of cancer.
While these claims have been circulating on social media platforms, health experts have expressed concern that there is little evidence to back them up and that they could pose health risks.
Healthline spoke with a registered dietitian to explain what baking soda is, how it reacts in the body, and separate fact from fiction about six of the most commonly reported health benefits of drinking baking soda as reported on TikTok.
“Baking soda is a powder made from a compound called sodium bicarbonate (also known as bicarb),” says Destini Moody, RD, CSSD, LD, registered dietitian at Garage Gym Review. “For those of you with a chemistry background, baking soda is a salt made up of sodium ions and bicarbonate ions.”
Dr Chris Mohr, R.D., fitness and nutrition advisor at Fortune Recommended Health, explained that the traditional use is to make dough rise.
“It reacts with acids to produce carbon dioxide bubbles,” Moore says. “In addition to baking, it's also used for cleaning, deodorizing and as an antacid.”
Melanie Betz MS, RD, CSR, FAND of The Kidney Dietitian says the key element of baking soda is where it sits on the pH scale—in other words, how acidic it is on a scale of 0 to 14.
“In terms of acid-base balance, a pH of 7 is neutral,” Betts says. “When a substance's pH is above 7, it's more basic, which is the opposite of acidic. If the pH is below 7, it's more acidic.”
She pointed out that baking soda dissolved in water, which is commonly consumed by participants in many TikTok trends, has a pH of about 8.5.
“This tells us that baking soda is a base and helps neutralize acids,” Betts says. “The exact pH is determined by the concentration of baking soda dissolved in the water.”
And that's important for a few reasons, because, as Betts says, “frequent consumption of baking soda can raise the pH of the stomach, which can negatively impact nutrient absorption.”
There are a ton of health benefits of drinking baking soda water that are currently going viral on TikTok, but according to experts who spoke to Healthline, the six most common benefits are:
Baking soda improves athletic endurance and performance
Some evidence suggests that baking soda may help increase stamina in some people.
In a small randomized controlled trial conducted in 2021 with 11 trained male cyclists, participants completed an exciting cycling race lasting around three hours, which ended with a 90-second “all-out sprint.”
The results suggested that sodium bicarbonate supplementation may improve all-out performance. A more extensive review in 2021 showed that taking sodium bicarbonate may improve performance during high-intensity activities such as running or cycling for up to 12 minutes.
But Moore said the argument requires more nuance than TikTok posts typically provide.
“Baking soda may benefit athletes by reducing acid build-up during intense exercise, potentially improving performance,” says More. “Its effects vary from person to person, but taking too much can cause serious gastrointestinal upset, so it's important to consult a qualified sports nutritionist before considering taking it.”
Baking soda helps relieve indigestion
A 2022 review showed that sodium bicarbonate may help relieve heartburn in the short term.
“Reflux occurs when stomach acid backs up into the esophagus,” Betts explains. “Taking baking soda can temporarily reduce stomach acid levels, helping to relieve reflux symptoms.”
But Moore stressed that this was “temporary.”
“This is only a short-term solution and should not be used frequently or without consulting a health care professional about dosage,” he said.
Baking soda helps with weight loss
All of the nutritionists who spoke with Healthline cautioned that there is no data to back up this claim.
“There are no credible studies that suggest baking soda helps with weight loss,” Moody says. “The only mechanism by which this could happen is if you ingest enough baking soda that it causes severe stomach upset and reduces your appetite.”
Moody said not only is this dangerous, it doesn't lead to sustainable weight loss.
Baking soda helps slow the progression of chronic kidney disease
Some studies, including a 2021 review, suggest that sodium bicarbonate may help slow the progression of chronic kidney disease.
More recently, a randomized controlled trial published in the American Journal of Medicine on August 5, 2024 showed that taking baking soda orally twice daily (four to five 650 mg tablets) can slow the progression of kidney disease over a five-year period, but no association was observed between taking the drug and lowering blood pressure or reducing the risk of cardiovascular disease.
Betts explained that the kidneys are responsible for helping maintain the body's pH levels.
“Baking soda really works,” says Betts. “If you don't have kidney disease, your kidneys should be perfectly fine at removing excess acid from your body. There's no need to try to lower your acid levels, and there's no data to suggest that taking baking soda will prevent kidney disease.”
However, if the pH level in your body is too high or too low, it can't function properly and pose a potentially fatal risk. Taking baking soda to improve kidney function is not a panacea.
“If you have kidney disease, your kidneys can't flush the acid out, and the acid builds up in your body, causing acidosis, which can have adverse effects on your bones and kidneys,” Betts said. “In kidney disease, acidosis is monitored closely and medications such as sodium bicarbonate (aka baking soda) tablets are prescribed.”
Betts said it's important to talk to a medical professional about taking baking soda and have your acid levels evaluated before trying this remedy at home.
Baking soda helps reduce cancer risk
A 2020 mini-review suggested baking soda may have anti-cancer properties, but said large-scale clinical trials were needed.
“Tumors survive best in an acidic environment, so many believe that making the body more alkaline by ingesting something like baking soda can help treat malignant tumors,” Moody said. “However, the only research supporting this claim is in animals, and it would be frankly irresponsible to encourage cancer patients who don't have the time to commit to treatment to seek treatments that aren't well-supported by rigorous research.”
Baking soda helps reduce inflammation
A 2018 study in rats and human subjects suggested that baking soda may reduce inflammation, but registered dietitians who spoke with Healthline said the research was not strong enough to recommend using baking soda to reduce inflammation, which may increase risk for diseases like cardiovascular disease and Alzheimer's.
“A two-week study found that drinking baking soda may reduce inflammation, but it wasn't tested long enough to warrant a recommendation,” Moody says. “Alkalinity has the power to reduce inflammation in the body, and that's likely where this claim comes from. However, this principle only applies to whole foods like fruits and vegetables — foods that are alkaline in nature — that are already known to help prevent inflammation.”
Ingesting baking soda can pose serious health risks, especially if taken in large amounts.
One teaspoon of baking soda contains about 1,200 mg of sodium, which is roughly the daily amount (1,500 mg) recommended by the American Heart Association (AHA) for people with high blood pressure.
The AHA recommends that most healthy adults consume no more than 2,300 mg of sodium per day.
According to experts Healthline spoke with, consuming too much baking soda, especially on a regular basis, can pose the following risks:
Bloating, vomiting, cramps, electrolyte imbalance, high blood pressure, nutrient malabsorption
Moody also stressed the importance of being skeptical of health-related trends spreading on social media platforms like TikTok.
“The goal of almost every user on the platform is to get views and go viral,” Moody says. “New and unconventional things like drinking baking soda are often promoted because people are curious enough to click and watch.”
“Those who are going viral do not have your health and safety in mind,” Moody added, “and also lack the knowledge and responsibility to warn others to seek medical advice before trying such supplements, especially if you are pregnant, nursing, or have a chronic illness that may be exacerbated by ingesting compounds like baking soda.”
While there's been a lot of buzz on social media about how using baking soda can lower the risk of certain diseases, help with weight loss, and improve athletic performance, registered dietitians caution that the research is uncertain (and in some cases, nonexistent).
Additionally, some people, such as those with chronic kidney disease or high blood pressure, may experience worsening symptoms.
Additionally, baking soda can cause gastrointestinal problems such as cramping and bloating.
