Social media influencers have praised baking soda as a natural energy booster, but experts say this potentially “dangerous” fad can have explosive consequences.
The homemade supplement is particularly popular among athletes and bodybuilders who insist that the sensation of consuming the white powder (used for baking or cleaning) is “steroid-like.”
Some claim that taking a spoonful of baking soda allowed them to run for hours without resting. Others say it allowed them to lift “drastically” heavier weights than they could lift before.
A TikTok influencer shows users how much to take, but experts say it’s not without risks
Another influencer urges TikTok users to take a spoonful of baking soda
But experts warn that this trend can cause severe diarrhea and urge people to avoid experimenting with it.
“When people regularly consume so much baking soda, it can cause a lot of stomach upset,” says sports nutritionist Oliver Whiteman, who works with Surrey County Cricket Club.
‘This can lead to nausea and diarrhea, which is something you certainly don’t want to happen when you’re out for a run or at the gym.’
Baking soda, also known as sodium bicarbonate, is a white salt used to give baked goods a light, fluffy texture. It is also used as a cleaning product, as it is effective at removing stains and dirt.
Over the years, some researchers have claimed that it also has health benefits. Some studies suggest that it can help fight heartburn, relieve canker sores, and soothe itchy skin and sunburn.
However, since the 1980s there has been debate about whether it helps improve athletic performance.
In 2021, the International Society of Sports Nutrition (ISSN) stated that sodium bicarbonate was an effective performance enhancer in short bouts of exercise, including boxing, martial arts, cycling, rowing, and sprinting.
The group said this effect was seen when consuming 0.3 grams of sodium bicarbonate per kilogram of body weight, meaning that an average man, weighing 80 kilograms, would need to take 24 grams. That’s about one and a half tablespoons.
Experts say it has this effect because it limits muscle fatigue.
“When athletes exercise, they build up lactic acid, which is what causes the burning sensation when muscles are tired,” says sports nutritionist Danny Webber, who runs a private practice in Chester. “But there is evidence that because it is so alkaline, baking soda can counteract this acid.”
However, these benefits are believed to only relieve fatigue for a short period. According to some studies, it provides less than ten minutes of energy.
For this reason, experts say baking soda is unlikely to have the dramatic effect that many social media influencers claim.
Some research even suggests that it may increase the risk of heart problems, such as irregular heart rhythm, as too much sodium can have a detrimental effect on the body.
“I wouldn’t recommend it to anyone who wasn’t an elite athlete,” Whiteman says. “It’s definitely risky for some people, as reactions to baking soda can vary.”
Baking soda is being promoted on TikTok. According to some studies, it provides less than ten minutes of energy
But that hasn’t stopped hundreds of social media users. On Reddit, one man shared his daily routine, which includes a teaspoon of baking soda mixed with sparkling water before bed and then half a teaspoon mixed with grapefruit juice in the morning.
“This feels like I’m on steroids,” he wrote. “I was running uphill for an hour without a break. I literally felt no muscle fatigue in my legs.”
Meanwhile, on video-sharing site TikTok, an influencer named Marek claimed that consuming a teaspoon of baking soda would “dramatically improve” a workout. The video has been viewed nearly half a million times.
Another TikTok user, who goes by the name Professor Ill Will, eats spoonfuls of baking soda without water and claims it “takes your workout to the next level.” He added: “You’ll be so excited you won’t know what to do.”
One expert admits he has tried the technique and quickly regretted it. “I took a big dose of baking soda and went through a cycle,” says Whitehead. “I got home just in time, before I had to run to the bathroom.
“Social media influencers recommend trendy things without knowing the risks and that is dangerous. People have to be very critical about the source from which they get their information.”
