Social media influencers have been lauding baking soda as a natural energy booster – but experts say the potentially ‘dangerous’ craze can have explosive consequences.
The DIY supplement is particularly popular among athletes and bodybuilders who insist the sensation of consuming the white powder – used for baking or cleaning – is ‘like steroids’.
Some claim that taking a spoonful of baking soda saw them running for hours without rest. Others say it allowed them to lift weights ‘dramatically’ heavier than they were previously able to.
A TikTok influencer shows users how much to take – but experts say it is not without its risks
Another influencer urges TikTok users to take a tablespoon of baking soda
But experts warn the trend can trigger severe diarrhoea – and urged people to avoid experimenting with it.
‘When people regularly consume that much baking soda, it can cause a lot of distress in the stomach,’ says sports nutritionist Oliver Whiteman who works with Surrey County Cricket Club.
‘This can lead to nausea and diarrhoea – which certainly isn’t something you want to happen when you’re out for a run or in 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 employed as a cleaning product as it is effective at removing stains and dirt.
Over the years some researchers have claimed it also has health benefits. Some studies suggest it can help combat heartburn, soothe canker sores and relieve itchy and sunburned skin.
However, since the 1980s there has been debate over whether it helps improve athletic performance.
In 2021 the International Society of Sports Nutrition (ISSN) claimed that baking soda was an effective performance enhancer for short bouts of exercise, including boxing, martial arts, cycling, rowing and sprinting.
The group said that this effect was seen when consuming 0.3 grams of baking soda per kilogram of body weight – meaning an average man, weighing 80 kilograms, would need to take 24 grams. That equates to roughly one-and-a-half tablespoons.
Experts claim it has this effect because it limits muscle fatigue.
‘When athletes exercise, they get a build-up of lactic acid – this is what causes the burning sensation when muscles are tired,’ says sports nutritionist Danny Webber, who runs a private clinic in Chester. ‘But there is some evidence that, because it’s so alkaline, baking soda can counteract this acid.’
However, these benefits are thought to work to relieve fatigue for only a short period. According to some studies, it provides less than ten minutes of energy boost.
For this reason, experts say that baking soda is unlikely to have the dramatic effect that many social media influencers claim.
Some research even suggests it could raise the risk of heart problems – such as an irregular heartbeat – as too much sodium can have a damaging effect on the body.
‘I wouldn’t recommend it for anyone who wasn’t an elite sportsperson,’ says Mr Whiteman. ‘It’s definitely risky for some people, as reactions to sodium bicarbonate can vary.’
Baking soda is promoted on TikTok. According to some studies, it provides less than ten minutes of energy boost
That hasn’t stopped hundreds of social media users. On the Reddit site, 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 steroids,’ he wrote. ‘I did one hour of hill sprints with no rest. Literally zero muscular fatigue in legs.’
Meanwhile, on the video-sharing site TikTok, one influencer called 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 TikToker, who goes by the name Professor Ill Will, eats spoonfuls of baking soda with no water and claims it ‘takes your workout to the next level’. He added: ‘You’re going to be so pumped, you won’t know what to do.’
One expert admits they have tried the technique – and quickly regretted it. ‘I took a large dose of sodium bicarbonate and went for a cycle,’ says Mr Whitehead. ‘I only just got home in time, before rushing to the toilet.
‘Influencers on social media will recommend trendy things without knowing the risks and that’s dangerous. People need to be really critical of where they’re getting their information from.’
