Summary
Katie Wells (Wellness Mama) shares her personal experimentation with sodium bicarbonate supplementation, covering its role in pH regulation, CO2 balance, and mitochondrial function. She explains the bicarbonate buffer system and the Bohr effect — how adequate CO2 levels help hemoglobin release oxygen into tissues — arguing that baking soda supports this process and may improve energy, endurance, and cognitive clarity. The episode covers multiple evidence-backed applications: athletic performance enhancement (once banned by WADA due to its potent effects), kidney health support (shown to slow CKD progression in the Journal of the American Society of Nephrology), anti-inflammatory pathways (a 2018 Journal of Immunology study showed it activates anti-inflammatory responses through the spleen), and improved sleep and blood flow through nitric oxide production. Her personal protocol is half a teaspoon in water twice daily, away from meals, sometimes with lemon juice.
Key Points
- Sodium bicarbonate is one of the body's primary buffering agents, critical for maintaining blood pH between 7.35-7.45
- The Bohr effect: adequate CO2 levels help hemoglobin release oxygen into tissues — without enough CO2, cells become oxygen-starved even with deep breathing
- WADA once banned sodium bicarbonate as a performance-enhancing agent due to its potency; it was later removed because it's a naturally occurring substance
- A study in the Journal of the American Society of Nephrology showed bicarbonate slowed kidney function decline and reduced need for dialysis in CKD patients
- A 2018 Journal of Immunology study found baking soda may activate anti-inflammatory pathways through the spleen and reduce inflammatory macrophages
- Small oral doses or baking soda baths can increase nitric oxide production, improve blood flow, and decrease nighttime urination
- Protocol: half a teaspoon in water, once or twice daily, away from meals (to avoid reducing stomach acid during digestion)
- Can be combined with Epsom salt baths for post-workout recovery
Key Moments
The Bohr effect and why CO2 matters for oxygen delivery
Katie Wells explains the Bohr effect — how higher CO2 levels help hemoglobin release oxygen into tissues — and why sodium bicarbonate supports this process. Without adequate CO2, cells become oxygen-starved even with deep breathing.
"without enough CO2, your red blood cells hold on to oxygen too tightly and don't release it efficiently to your brain, your muscles, or your mitochondria, the powerhouses of your cell, leaving you oxygen starved, even if you're breathing deeply."
Baking soda was once banned by WADA as a performance-enhancing substance
Wells discusses how sodium bicarbonate was once classified as a performance-enhancing agent by the World Anti-Doping Agency due to its potent effects on athletic performance, including buffering lactic acid, delaying fatigue, and improving power output during high-intensity exercise.
"it was actually a banned substance by the World Anti-Doping Agency for a while because it had such an effect. I think this is really profound."
Baking soda activates anti-inflammatory pathways through the spleen
A 2018 study in the Journal of Immunology showed that baking soda may activate anti-inflammatory pathways through the spleen, reduce inflammatory macrophages, increase T-cell activity, and support the vagus nerve.
"a 2018 study in the Journal of Immunology showed that baking soda, sodium bicarbonate, may activate anti-inflammatory pathways through the spleen."
Wells' personal dosing protocol and practical tips
Wells shares her protocol: half a teaspoon once or twice daily away from meals, sometimes with lemon juice for taste, plus an additional dose before workouts. She also recommends Epsom salt and baking soda baths for post-workout recovery.
"What I'm doing is usually a half a teaspoon once or twice daily away from meals because it does reduce stomach acid. I'm personally not doing this around mealtimes because I don't want to reduce my stomach acid during those times."
