Viral baking soda hack for weight loss: Does it work and is it safe?

Social media is big on baking soda.

TikTok is flooded with folks who claim to add a small scoop of baking soda to a glass of water — also known as “soda loading” — can reduce acid reflux, improve endurance, stave off kidney disease and even help the hopeful lose weight.

But does it work, and more importantly, is it safe?

Baking soda, also known as sodium bicarbonate, is an alkaline chemical compound composed of sodium, hydrogen, carbon and oxygen. Baking soda is also used as a cleaning product, a deodorizer, and an antacid ingredient in recipes from bread to Mountain Dew wine .

While TikTokkers celebrate the soda, experts caution that high doses can pose serious health risks.

For starters, it’s packed with sodium. As per the American Heart Association , the daily allotment for sodium should ideally not exceed 2,300 mg, and a single teaspoon of baking soda contains 1,200.

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Regarding acidity and alkalinity, anything with a pH of 7 to 8 is neutral, anything less is acidic, and anything more is considered alkaline or basic.

Baking soda has an alkaline pH of roughly 8.3. Consuming too much can cause metabolic alkalosis, wherein the body’s pH is more than 7.45 . Alkalosis can damage the heart and decrease blood flow to the brain and oxygen flow to bodily tissues.

Known as “soda loading,” many acolytes claim a spoonful of the white stuff powers them through their workouts, and science suggests they might be on to something.

Per a 2021 research review by the International Society of Sports Nutrition, consuming baking soda pre-workout improved performance in high-intensity activities for up to 12 minutes. A separate study found that those who consumed baking soda before their sweat sessions could do more reps with less fatigue.

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Chris Mohr, PhD, RD , a fitness and nutrition advisor at Fortune Recommends Health tells Healthline , “Baking soda can help athletes by reducing acid buildup during intense exercise, which might improve performance. Its effectiveness varies from person to person, and too much can actually cause serious GI distress, so it’s important to consult with a qualified sports dietitian before considering it.”

Baking soda is an active ingredient in many antacids and is known to help ease indigestion.

A 2022 review by Trusted Source found that baking soda may help relieve heartburn by reducing stomach acid levels. However, experts say the quick fix should not be used regularly.

Dr. Christie Youssef, a family medicine practitioner, tells Wtop News , “You do not want to make your stomach too alkaline. The stomach acid used for protection and digestion will not have the same function, and you run the risk of abdominal discomfort, nausea, vomiting, and in some cases, diarrhea.”

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While many social media users have extolled the benefits of baking soda to aid weight loss, experts say there’s zero evidence to support the claim.

The aforementioned abdominal discomfort, cited as a potential appetite suppressant, is recognized as the only possible association between baking soda and weight loss, making soda loading a dangerous, painful, and unsustainable approach to dropping pounds.

Among the many functions of the kidneys is the maintenance of the body’s pH levels, and a 2021 study found evidence to suggest that baking soda may slow the progression of chronic kidney disease.

Dr. Paul O’Connor, professor of physiology at the Medical College of Georgia at Augusta University in Georgia tells CNN , “In people with chronic kidney disease, the organs don’t function well enough to get rid of enough acid each day, resulting in more acidic blood. Clinically, what we’ve been doing is giving bicarbonate supplementation to these people to basically offset the acid load and help give the kidneys less acid to get rid. Being too (acidic) can cause bone and mineral loss and muscle waste and a few other problematic things.”

A study published on August 5th in the American Journal of Medicine found that daily doses of bicarbonate supplements were associated with slower progression of kidney disease over five years.

However, no evidence suggests that baking soda can prevent kidney disease. Experts stress the importance of discussing baking soda water and any other wellness hacks with a healthcare professional.

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