Baking Soda (Bicarbonate of Soda): Uses and Benefits (Science Based)

Baking soda, chemically known as sodium bicarbonate (NaHCO3​), is a versatile, natural white alkaline powder. Its $\text{pH}$ level of $8$ makes it slightly alkaline, giving it numerous benefits for health, hygiene, and household cleaning. Its antimicrobial and cleansing properties make it an invaluable, non-toxic staple.

 

Health and Hygiene Benefits of Baking Soda

Baking soda can be used internally (as a solution with water) or externally (as a paste or scrub) to address various health and beauty needs.

1. Digestive Relief: Heartburn and Ulcers

Baking soda is a highly effective, over-the-counter antacid.

• Heartburn/Acid Reflux: When consumed, the alkaline baking soda quickly neutralizes stomach acid in the esophagus, providing effective relief from the burning sensation of acid reflux.

• Gastric Ulcers: Its antacid properties help relieve abdominal discomfort and reduce irritation caused by excess stomach acid associated with peptic or duodenal ulcers.

How to Use for Heartburn: Mix 21​ teaspoon of baking soda in an $8\text{-oz}$ glass of water and consume slowly.

2. Oral Health: Cleaning and Whitening

Baking soda's gentle abrasive properties and antimicrobial effect make it a superior natural oral cleaner.

• Teeth Cleaning & Whitening: Dental products containing sodium bicarbonate are effective at cleaning teeth, removing plaque, and gently lifting stains, resulting in a whitening effect.

• Natural Mouthwash: A baking soda rinse creates an alkaline environment in the mouth, which helps neutralize acid, kills strains of oral bacteria that lead to plaque, and effectively treats bad breath.

• Canker Sores: Applying a paste directly to canker sores or dental ulcers can help speed up the healing process.

3. Exercise Performance and Recovery

Baking soda can enhance athletic performance, particularly during intense activity.

• Boosted Performance: Consuming baking soda before exercise has an alkalizing effect that can increase performance, especially during high-intensity intermittent training ($\text{HIIT}$).

• Muscle Pain Relief: The increased alkalinity prevents the build-up of lactic acid in muscle tissue—a primary cause of muscle fatigue and post-exercise soreness and cramping.

How to Use for Exercise: Mix 21​ teaspoon of baking soda in an $8\text{-oz}$ glass of water and consume $1\text{ to }1.5\text{ hours}$ before intense physical activity.

4. Skin Soothing and Treatment

Baking soda can be used topically to soothe various skin irritations.

• Itchy Skin & Sunburn: Adding baking soda to bath water or applying a baking soda and water paste can alleviate irritation, itchiness, and redness caused by dermatitis, insect bites, or sunburn.

• Acne Treatment: Its antibacterial properties help cleanse the skin and reduce the bacteria that cause red, inflamed, pus-filled acne and pimples.

• Exfoliation: The natural grainy texture of baking soda makes it a gentle exfoliator for removing dead skin cells and unclogging pores.

5. Reduces Inflammation and May Treat $\text{UTI}$ Symptoms

Consuming baking soda water may help stimulate anti-inflammatory pathways in the body.

• Inflammation: Research suggests that sodium bicarbonate can help reduce chronic inflammation, which is linked to diseases like chronic kidney disease, heart disease, and arthritis.

• $\text{UTI}$ Relief: Baking soda helps to alkalize the urine, which can alleviate the stinging sensation and frequent urge to urinate often associated with a urinary tract infection ($\text{UTI}$).

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Household and Cleaning Uses

Baking soda is a cost-effective, non-toxic, and environmentally friendly cleaning agent.

• Natural Deodorizer: Baking soda effectively kills bacteria and absorbs strong odors. Placing an open box in the refrigerator or sprinkling it on the bottom of a garbage bin can control smells for months.

• All-Purpose Cleaner: A paste made from baking soda and water is a natural scouring agent that removes grime, grease, and stains from kitchen surfaces, sinks, and ovens without harsh chemicals.

• Drain Cleaner: Combining baking soda with white vinegar creates a fizzy reaction that can help unclog drains and remove unpleasant smells.

• Pesticide Removal: Washing fresh produce in a solution of baking soda water can help remove pesticide residues from the skins of fruits and vegetables.

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Important Precautions

While natural, baking soda should be used with caution, particularly when consumed internally.

• Sodium Content: Baking soda is high in sodium. If you are on a sodium-restricted diet, avoid internal remedies.

• Limited Dosing: Do not use baking soda remedies for chronic conditions like $\text{GERD}$. Limit the dose to $5\text{ to }7$ glasses of baking soda water per $24\text{-hour}$ period, and do not use the remedy for more than $7\text{ days}$ consecutively to avoid potential electrolyte imbalance.

• Sensitive Skin: People with sensitive skin should perform a patch test before using baking soda over large areas of the skin.

• Eye Contact: Avoid getting baking soda powder in your eyes, as it may cause irritation.