Understanding the Science: How much baking soda should I drink to reduce inflammation?

October 6, 2025 •

4 min read

In 2018, a study published in the Journal of Immunology suggested that drinking baking soda could trigger an anti-inflammatory response in the body. This research prompted many to ask: how much baking soda should I drink to reduce inflammation? The answer is complex and carries significant risks that require caution.

Quick Summary

This article explores the evidence behind using baking soda to combat inflammation, detailing the specific approaches used in research studies. It explains the serious health risks associated with ingestion and contrasts this unproven home remedy with safer, scientifically-backed dietary and lifestyle strategies.

Key Points

Limited Evidence: Initial studies suggest baking soda may trigger a short-term anti-inflammatory response, but long-term effects are unknown.
High-Risk Approach: The studied method in a 2018 paper involved a gradual increase in a diluted solution over two weeks and requires extreme caution and medical supervision.
Significant Risks: Improper use can lead to serious health issues, including life-threatening metabolic alkalosis, high blood pressure, and kidney damage.
Not a Cure: Baking soda is not a reliable long-term cure for chronic inflammation and should not be used without medical consultation.
Prioritize Diet: Safer and more effective anti-inflammatory strategies involve adopting a balanced diet rich in whole foods, like the Mediterranean diet, rather than relying on supplements or remedies with high risks.
Consult a Professional: Always speak with a doctor before consuming baking soda for health purposes, especially if you have pre-existing conditions.

The Research Behind Baking Soda and Inflammation

The idea that sodium bicarbonate, or baking soda, could combat inflammation gained traction following a 2018 study published in the Journal of Immunology. This research, which involved both human participants and rats, investigated how the compound affects the immune system. The results indicated that drinking a solution of baking soda triggered a shift in immune cells, specifically macrophages, from a pro-inflammatory (M1) state to an anti-inflammatory (M2) one. This effect was observed in the spleen, kidneys, and peripheral blood, suggesting a systemic anti-inflammatory response.

The Studied Approach

For the human participants in the 2018 study, researchers used a specific, gradual approach to administering baking soda. They started with a minimal amount and increased it over time. This method was used for a duration of two weeks. It is critical to note that this was a short-term study, and the long-term effects of this practice were not evaluated. Health experts strongly advise against continuous use due to significant health risks.

Significant Health Risks of Drinking Baking Soda

Despite promising initial research, relying on baking soda as a regular anti-inflammatory treatment is not safe for many people and comes with a range of health risks. The primary dangers stem from its high sodium content and potential to disrupt the body's natural pH balance.

Potential health risks include:

Metabolic Alkalosis: Excessive intake of baking soda can cause the blood's pH to become overly alkaline, a condition known as metabolic alkalosis. This can lead to serious health complications, including muscle weakness, spasms, seizures, and irregular heart rhythms.
High Sodium Intake: Just half a teaspoon of baking soda contains approximately 630 mg of sodium, which is about one-quarter of the recommended daily limit for most adults. High sodium consumption is linked to elevated blood pressure, kidney strain, and fluid retention (edema).
Gastrointestinal Issues: Mixing baking soda with stomach acid produces gas (carbon dioxide). While this can temporarily relieve indigestion, consuming amounts beyond standard antacid use can cause bloating, gas, stomach pain, and, in rare but severe cases, stomach rupture.
Electrolyte Imbalance: The high sodium load can disrupt the balance of other electrolytes in the body, such as potassium. Low potassium (hypokalemia) can lead to heart rhythm problems and muscle issues.
Drug Interactions: Sodium bicarbonate can interfere with the absorption and effectiveness of various medications. Anyone on medication, especially for heart or kidney conditions, should not take baking soda without a doctor's supervision.

Safer Alternatives: A Holistic Anti-Inflammatory Approach

For safe and sustainable inflammation management, a comprehensive dietary and lifestyle approach is far superior to drinking baking soda. A diet rich in anti-inflammatory foods and low in pro-inflammatory ones is a cornerstone of this strategy.

Key dietary strategies include:

Focus on Whole Foods: Prioritize a diet based on whole, unprocessed foods like the Mediterranean or DASH diet models.
Include Omega-3 Fatty Acids: Incorporate fatty fish (salmon, sardines), walnuts, and flaxseeds, which are rich in anti-inflammatory omega-3s.
Eat Colorful Fruits and Vegetables: These contain potent antioxidants and polyphenols that combat inflammation. Examples include berries, leafy greens, tomatoes, and bell peppers.
Add Anti-Inflammatory Spices: Turmeric (containing curcumin), ginger, and garlic have well-documented anti-inflammatory properties.
Choose Healthy Fats: Use extra virgin olive oil and avocado oil in place of saturated fats and processed vegetable oils.

Comparison of Anti-Inflammatory Strategies


Feature	Drinking Baking Soda	Anti-Inflammatory Diet (e.g., Mediterranean)
Efficacy	Limited short-term evidence from small studies, long-term effects unknown.	Well-established long-term benefits supported by extensive research.
Safety Profile	Significant risks of metabolic alkalosis, high sodium intake, and digestive issues.	Generally very safe, promotes overall health and reduces chronic disease risk.
Key Components	Sodium Bicarbonate (high in sodium).	Whole foods: fruits, vegetables, whole grains, lean protein, healthy fats.
Duration of Use	Only safe for very short-term use, if at all, under medical supervision.	Sustainable for long-term lifestyle changes and health benefits.
Mechanism	Modulates immune cell function in a transient, unproven manner.	Provides a broad spectrum of anti-inflammatory nutrients and antioxidants.

Conclusion: Caution and Safer Pathways

While preliminary research offers a glimpse into how a specific, short-term regimen of baking soda might affect inflammatory pathways, it is not a safe or recommended self-treatment for chronic inflammation. The potential for dangerous side effects, particularly metabolic alkalosis and dangerously high sodium levels, far outweighs the limited, unproven benefits shown in a small study.

Instead of seeking a quick fix from a kitchen staple, a far more effective and safe approach is adopting a holistic anti-inflammatory diet rich in whole foods, healthy fats, and powerful antioxidants. Consult a healthcare professional or a registered dietitian to discuss the best and safest path for your individual needs. For more information on anti-inflammatory eating, refer to the resources from reputable organizations like Harvard Health.

Frequently Asked Questions

No, it is not generally safe or recommended for regular use. While a 2018 study suggested a short-term anti-inflammatory effect, the practice carries significant risks, including metabolic alkalosis, high blood pressure, and severe electrolyte imbalances.

A 2018 study involved a gradual increase of baking soda in diluted form over a duration of only two weeks. This should not be interpreted as a long-term guideline and should only be considered under strict medical supervision.

Excessive intake of baking soda can lead to metabolic alkalosis, high sodium levels (hypernatremia), fluid retention, and dangerous drops in potassium (hypokalemia). It can also cause severe gastrointestinal distress and, in rare cases, stomach rupture.

In research studies, baking soda was shown to stimulate mesothelial cells in the stomach, which in turn signaled the spleen to decrease its inflammatory response. This caused a shift in macrophage cells toward an anti-inflammatory state.

Anyone with pre-existing conditions, especially those affecting the kidneys or heart, should avoid drinking baking soda. It is also not recommended for children, pregnant or breastfeeding individuals, or anyone on medications that could interact negatively.

Safe and effective alternatives include adopting a Mediterranean-style diet rich in fruits, vegetables, healthy fats (like olive oil), nuts, seeds, and fatty fish. Spices such as turmeric and ginger also have well-documented anti-inflammatory properties.

While the 2018 study noted the potential for baking soda to benefit autoimmune conditions by reducing inflammation, it is not a proven treatment. Much more research is needed, and patients should always follow a doctor-recommended treatment plan for autoimmune diseases.