Sodium Bicarbonate (Ergogenic Buffer)
High-intensity performanceFunction & benefits
An acid buffer that raises bicarbonate in the fluid around muscle cells, speeding the removal of hydrogen ions produced during hard anaerobic effort (sprinting, swimming, rowing) and so delaying muscular exhaustion.
Dosage & how to use
| Recommended dose | 0.2–0.3 g per kg of body weight (about 15–20 g at 75 kg) |
| Best time to take | 60–90 minutes before intense training, dissolved in a litre of water and sipped gradually with a carbohydrate-rich meal |
| Frequency | Only before intense sessions, not for daily use |
Best forms to choose
Enteric-coated capsules that release the bicarbonate in the intestine, reducing stomach upset.
Important warnings
Taking it quickly in one go causes watery diarrhoea, cramps and nausea; test a low dose in training before competition
Not for people with high blood pressure, kidney failure or heart failure, because of its high sodium content
Drug interactions
The alkaline urine it causes changes the excretion of some drugs (such as aspirin and amphetamines) and increases lithium excretion, lowering its blood level; it can dissolve enteric-coated tablets too early; do not use it with blood pressure medication or diuretics because of its high sodium content.
Related supplements
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- Pre-Workout FormulaEnergy & fitness
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- Pure TaurinePerformance & heart health
Scientific references
- Grgic J et al. ISSN Position Stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr 2021 — PMID: 34503527
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.