Baking soda, also known as sodium bicarbonate, is a versatile household staple with numerous applications, ranging from baking and cleaning to oral hygiene and even potential health benefits. However, the claim that baking soda can aid in weight loss has gained traction on social media, prompting a closer look at the science behind this assertion. This article aims to provide a comprehensive overview of the relationship between baking soda and weight loss, examining the evidence, potential risks, and safer, more effective weight management strategies.
What is Baking Soda?
Baking soda is an alkaline chemical compound comprised of sodium, hydrogen, carbon, and oxygen. Chemically, it is known as sodium bicarbonate (NaHCO₃). Its alkaline nature is characterized by a pH of around 8.3. The American Heart Association recommends that daily sodium intake should not exceed 2,300 mg, and just one teaspoon of baking soda contains 1,200 mg of sodium.
Alkalinity and the Body's pH Balance
The concept of acidity and alkalinity is crucial in understanding the claims surrounding baking soda and weight loss. A pH of 7 is considered neutral, with values below 7 indicating acidity and values above 7 indicating alkalinity (or basicity). The human body tightly regulates its pH levels to maintain optimal physiological functions. Consuming alkaline substances like baking soda is believed by some to promote weight loss by altering the body's pH balance. However, this theory is not supported by scientific evidence. The body has intricate mechanisms to maintain pH balance, and diet has little influence.
Debunking the Weight Loss Claims
Despite the popular belief that baking soda aids weight loss, experts state that there is no evidence to support this claim. Some proponents suggest that baking soda, when mixed with water, apple cider vinegar, or lemon juice, creates a concoction that helps shed excess body fat. However, the purported alkalizing effects of baking soda on the body, which are believed to promote weight loss or prevent weight gain, have been debunked repeatedly.
Another theory suggests that adding baking soda to bathwater will help you lose weight by replenishing your levels of magnesium and sulfate, two nutrients touted to boost your metabolism and eliminate toxins. Yet, this theory is not backed up by science either.
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Potential Indirect Effects
While baking soda itself may not directly cause weight loss, there may be minor, indirect effects depending on the liquid it is mixed with. For example, mixing baking soda with apple cider vinegar, as some suggest, may help reduce hunger. However, recent studies supporting apple cider vinegar’s weight loss effects are limited. The increased fluid intake from drinking water with baking soda, with or without apple cider vinegar or lemon juice, may improve hydration levels, potentially reducing hunger, increasing metabolism, and promoting body fat loss. It is important to recognize that any potential weight-loss-promoting effects have little to do with baking soda and more to do with other liquids. Adding baking soda to the mix appears to offer few additional benefits.
How People Incorporate Baking Soda
There are three popular methods that people use to incorporate baking soda into their daily routines. The first involves diluting 1/2 teaspoon of baking soda in 1-2 cups (240-480 mL) of water and drinking this concoction on an empty stomach whenever it’s most convenient during the day. The second requires mixing 1 teaspoon of baking soda with 2 tablespoons (30 mL) of apple cider vinegar or lemon juice. Once this mixture has stopped releasing gas, you can dilute it in water and drink it on an empty stomach. Diluting is important to avoid throat burns or eroding your tooth enamel, as the exact acidity is unknown. An alternative way to integrate baking soda to your regimen without ingesting it is to dilute 3-4 cups (662-883 grams) of baking soda in a bathtub full of water prior to soaking in it. Keep in mind that neither of these preparation methods’ safety is backed by science, so use them at your own risk.
Potential Risks and Side Effects
Consuming too much baking soda can lead to a range of adverse effects, some of which can be severe.
Metabolic Alkalosis
One of the most significant risks associated with excessive baking soda consumption is metabolic alkalosis. This condition occurs when the body's pH rises above 7.45, disrupting the delicate balance necessary for proper physiological function. Metabolic alkalosis can result from an excess intake of alkali compounds, such as baking soda, and cause muscle weakness, spasms, an irregular heartbeat, and an altered mental status. If left untreated, it can be deadly.
High Sodium Content
Baking soda is high in sodium, and excessive intake can lead to fluid accumulation, high blood pressure, and heart failure, especially in susceptible individuals. People with alcohol use disorder or compromised kidney function should be especially careful.
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Other Adverse Effects
Other potential side effects of ingesting too much baking soda may include:
- Headache
- Nausea and vomiting
- Muscle pain and twitching
- Breathing difficulties and seizures in young children
In severe cases, dehydration from needing to urinate and being unable to replenish the water in the body may cause serious complications.
Stomach Rupture
Another potential side effect of ingesting too much baking soda is stomach rupture, which can happen due to the rapid formation of gas in the stomach. People are more likely to experience a stomach rupture after drinking alcohol or eating a large meal, as these activities increase the amount of gas already in the stomach.
Medication Interactions and Long-Term Safety
Baking soda may interact with certain medications. People currently taking medications should consult a healthcare professional before adding baking soda to their diet. Finally, there’s currently little information about the long-term safety of ingesting baking soda, either alone or in combination with lemon juice or apple cider vinegar. Therefore, it may be safest to avoid such mixtures until more research emerges. Soaking in a bathtub containing baking soda may be safer than ingesting it. However, no studies have researched the benefits or risks associated with this practice.
Baking Soda and Kidney Disease
While baking soda may slow the progression of kidney disease, it can’t prevent it. Kidneys help maintain the body’s pH levels, and a study found evidence that baking soda may slow the progression of chronic kidney disease. Bicarbonate supplementation can help offset the acid load and give the kidneys less acid to get rid of. Being too acidic can cause bone and mineral loss and muscle waste and a few other problematic things. A study 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.
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Soda Loading for Fitness
Some athletes engage in "soda loading," consuming baking soda to improve performance in high-intensity activities. Research suggests that consuming baking soda pre-workout may improve performance in high-intensity activities for up to 12 minutes. It can help athletes by reducing acid buildup during intense exercise, which might improve performance. However, the effectiveness of baking soda as a pre-workout boost 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.
Safer and More Effective Weight Loss Strategies
Instead of relying on unproven methods like baking soda, individuals seeking weight loss should focus on evidence-based strategies that promote sustainable and healthy results.
Realistic Goal Setting
Setting realistic goals is an important step for weight loss. The CDC suggests these goals should be a mix of long- and short-term. For example, losing 10 lbs could be a long-term goal. A short-term goal could be the number of steps a person aims to take each day to lose that weight. Short-term goals should be specific and realistic. For one reason or another, such as a longer day at work or family commitments, people may not reach their short-term goals. This is completely normal, and people should just try to set new, achievable goals as soon as they can. The Centers for Disease Control and Prevention (CDC) recommends that people lose no more than 1-2 pounds (lbs) per week.
Regular Physical Activity
Regular physical activity can help a person to achieve or maintain a moderate weight. However, it also offers other benefits, such as lowering the risk of certain health conditions and improving:
- Stress levels
- Cognitive function
- Sleep
- Joint mobility
- Balance
Adults should aim to get at least 150 minutes of aerobic activity and two days of muscle-strengthening activity each week.
Healthy Eating Habits
Healthful eating habits are vital for losing weight in a sustainable and safe way. Changing eating habits can be challenging, but it is possible to do. Instead, the CDC suggests a three-step approach for developing more healthful eating habits:
- Reflect on eating habits and identify any triggers for habits that are unhealthful.
- Replace less healthful eating habits with more healthful ones.
- Reinforce the new eating habits.
For example, if a person realizes that they eat too quickly, they can consciously focus on eating more slowly by purposely putting down their eating utensils between bites.
Additional Uses of Baking Soda
Baking soda has several uses unrelated to weight loss. It can:
- Calm indigestion: Add 1/4 teaspoon of baking soda to a glass of water to zap acid in your stomach. But acid doesn’t cause all kinds of indigestion, so if your symptoms don’t improve, call your doctor.
- Treat insect bites and stings: Make your own paste of one part baking soda to three parts water. This also works for poison ivy and rashes.
- Keep your mouth healthy: Brushing your teeth with toothpaste that has baking soda can hold off tooth decay and keep your gums and mouth in good shape. A half-teaspoon of baking soda mixed in a glass of water can also freshen your breath.
- Control odors: Put an open box of baking soda in your fridge. Sprinkle it over the layers of garbage in your trash can or toss it into the bottom of your dishwasher.
- Help chemotherapy work: Some chemotherapy drugs need alkaline conditions. Others become more toxic in an acid environment. That’s why some doctors suggest using some form of sodium bicarbonate for best treatment results.
- Kidney disease: A daily dose of sodium bicarbonate can help people whose kidneys can no longer remove enough acid from their blood.