What supplements make you alkaline?

The human body possesses a highly efficient buffering system that maintains blood pH within a very narrow, slightly alkaline range of 7.35 to 7.45; any significant deviation requires urgent medical intervention. Proponents of the alkaline diet suggest certain foods and supplements can influence this balance, but the reality of what supplements make you alkaline is more nuanced, largely affecting urinary pH rather than systemic levels.

Quick Summary

Supplements are marketed for alkalinity, typically containing minerals and greens, but the body's complex systems maintain blood pH. While these products may affect urinary pH, they do not alter systemic pH, making their supposed benefits a subject of debate.

Key Points

• Blood pH is Tightly Regulated: The body’s natural buffers, including the kidneys and lungs, maintain a constant, slightly alkaline blood pH, regardless of diet.

• Supplements Affect Urinary pH, Not Systemic pH: While supplements may raise the alkalinity of your urine, this is a normal function of the body's waste excretion and does not mean your entire body has become more alkaline.

• Alkaline Minerals are Common Supplements: Calcium, magnesium, and potassium are often found in alkaline supplements and can support specific functions like bone health, though they don’t change blood pH.

• Greens Powders Offer Nutrients: Products containing chlorella, spirulina, and other greens provide beneficial nutrients but are not a proven method for shifting the body's overall pH.

• Whole Foods are a Better Approach: The healthy habits promoted by the alkaline diet, such as eating more fruits and vegetables, provide significant health benefits unrelated to pH manipulation.

• Consult a Professional: It is crucial to speak with a healthcare provider before starting any new supplement regimen, especially for those with existing health conditions.

Understanding the Alkaline Myth vs. Reality

For many years, the alkaline diet has been promoted based on the theory that consuming acidic foods, such as meat, dairy, and grains, creates an acidic environment in the body that leads to disease. According to this theory, balancing the body's pH with alkaline foods and supplements can prevent illness and improve overall health. However, the scientific evidence does not support this claim. The body, primarily through the kidneys and lungs, has a robust and automatic regulatory system to maintain blood pH within a life-sustaining range.

When you eat foods that produce an acid load, your body simply excretes the excess acid via your kidneys. This action changes the pH of your urine, but it does not significantly alter the pH of your blood or other bodily fluids. The kidneys produce acidic urine to help maintain the constant, slightly alkaline pH of your blood. So, while certain supplements can indeed change your urinary pH, this is merely a reflection of your body's normal regulatory function and not an indication of improved overall health or a systemic alkaline shift.

Common Supplements Promoted for Alkalinity

Despite the lack of evidence that supplements can profoundly alter the body's systemic pH, several products are marketed for their purported 'alkalinizing' effects. Their main draw is the high concentration of certain minerals that contribute to a negative Potential Renal Acid Load (PRAL), meaning they produce an alkaline residue after metabolism.

Mineral Complexes

• Calcium and Magnesium: These alkaline minerals are essential for numerous bodily functions, including bone health and muscle function. They are often included in supplement formulas intended to promote an alkaline state. Studies have shown that supplementation with minerals like potassium and magnesium can reduce urinary calcium excretion in postmenopausal women and improve bone health, though this does not prove a systemic pH change.
• Potassium: Potassium is a key alkaline-forming mineral often found in fruits and vegetables. Potassium bicarbonate or potassium citrate supplements have been studied for their effects on reducing dietary acid load.
• Sodium Bicarbonate: Commonly known as baking soda, sodium bicarbonate is a powerful alkalizing agent. In clinical settings, it is used to treat severe metabolic acidosis, a dangerous condition caused by an acid-base imbalance. However, it is not recommended for self-administration for general health purposes due to potential side effects.

Greens Powders and Algae

• Chlorella and Spirulina: These types of nutrient-dense algae are highly alkaline and are promoted for their chlorophyll content, which is often mistakenly linked to bodily detoxification and alkalinity. While rich in vitamins and minerals, their specific effect on the body's pH is limited to the urine.
• Wheatgrass and Barley Grass: Often included in greens powders, these young grasses are rich in minerals and enzymes. Some studies, like one mentioned on PubMed, found that greens supplements could increase urinary pH in individuals with low baseline levels.

Specialty Products

• Alkaline Water Drops: These concentrated drops typically contain minerals like calcium, magnesium, and potassium, which increase the pH of drinking water. While the water's pH may be elevated, it is instantly neutralized by the stomach's highly acidic environment, making its effect on the body's overall pH negligible.
• Fulvic Acid: A product of organic decomposition, fulvic acid contains trace minerals and is marketed as an alkalizing agent. However, research supporting its specific alkalizing benefits is limited.

The Role of an Alkaline Diet

While supplements are sold as a quick fix, focusing on an alkaline-promoting diet through whole foods is a more evidence-based approach to supporting overall health. This approach aligns with broader, scientifically supported nutritional advice, emphasizing a diet rich in fruits, vegetables, and plant-based proteins, and low in processed foods, sugar, and excess animal products. Such a diet delivers a wide spectrum of essential vitamins, minerals, and antioxidants, contributing to overall wellness, regardless of its impact on blood pH.

Comparison of Alkalinizing Methods

Feature	Alkaline Supplements	Whole-Food Diet (Plant-Based)
Primary Mechanism	Supplying concentrated alkaline minerals and compounds.	Consuming a diet with a low Potential Renal Acid Load (PRAL).
Effect on Blood pH	Negligible; blood pH is tightly regulated by the body.	Negligible; blood pH is tightly regulated by the body.
Effect on Urinary pH	Can increase urinary pH, serving as an indicator of load.	Can increase urinary pH, reflecting healthy kidney function.
Nutritional Profile	Often limited to specific minerals or compounds; less comprehensive.	Rich in vitamins, minerals, fiber, and phytonutrients.
Scientific Support	Limited evidence for significant systemic health benefits, but some studies show minor effects on specific markers like urinary pH.	Strong evidence for numerous health benefits, including lower risk of heart disease and weight management.
Cost	Can be expensive depending on the brand and product type.	Generally more affordable and sustainable in the long run.
Long-Term Safety	Excessive intake of certain minerals can cause side effects.	Considered safe and beneficial for most people.

Conclusion: Focus on Healthful Habits, Not pH Hype

The most important takeaway is that the human body is perfectly capable of regulating its own pH without the help of specialized supplements. While products containing alkaline minerals and greens can increase the pH of urine, this is a natural consequence of kidney function and does not reflect a significant health benefit related to systemic pH. The real benefits of following an alkaline diet, which is naturally rich in fruits, vegetables, and other whole foods, come from the associated increase in nutrient intake and reduction in processed foods and saturated fats. For optimal health, focus on a balanced, nutrient-dense diet and consult a healthcare professional before relying on supplements to manage your body's pH.

For more information on the body's acid-base balance and the science behind the alkaline diet, consult reputable health and nutrition resources.

References

[1] Healthline. "The Alkaline Diet: An Evidence-Based Review". Healthline. Nov 16, 2023. https://www.healthline.com/nutrition/the-alkaline-diet-myth

[2] König, D., Muser, K., Dickhuth, H. H., Berg, A., & Deibert, P. (2009). Effect of a supplement rich in alkaline minerals on acid-base balance in healthy subjects. Nutrition Journal, 8(1), 1–9. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-8-23

[3] National Institutes of Health. "Effect of a novel dietary supplement on pH levels of healthy volunteers". PMC. 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4643844/

[4] Schwalfenberg, G. K. (2012). The alkaline diet: is there evidence that an alkaline pH diet benefits health? Journal of Environmental and Public Health, 2012. https://www.hindawi.com/journals/jeph/2012/727630/

[5] Medical News Today. "Alkaline diet: Claims, facts, and foods". Medical News Today. Jan 24, 2019. https://www.medicalnewstoday.com/articles/324271

Frequently Asked Questions

Can supplements actually make my blood alkaline?

No, supplements cannot make your blood alkaline beyond its natural, tightly regulated range. The body uses powerful buffering systems involving the kidneys and lungs to keep blood pH constant. Any dramatic change in blood pH would be a medical emergency.

What is the point of alkaline supplements if they don't change my blood pH?

The main effect of alkaline supplements is to change the pH of your urine, not your blood. While this reflects a natural excretion process, some people report feeling better, possibly due to increased mineral intake or the placebo effect. Any major health claims are not supported by scientific evidence.

Are alkaline supplements the same as greens powders?

Greens powders, containing ingredients like chlorella and spirulina, are often marketed as alkaline supplements. While they are rich in minerals and nutrients, their primary benefit is from their nutritional content, not from profoundly altering your body's pH balance.

What are some examples of alkaline-forming minerals in supplements?

Common alkaline-forming minerals found in supplements include calcium, magnesium, and potassium. These minerals play vital roles in the body and are concentrated in many products marketed for alkalinity.

Does alkaline water really work?

Alkaline water is immediately neutralized by your stomach's highly acidic environment, so it does not significantly alter your body's systemic pH. While some limited studies suggest minor benefits for certain conditions like acid reflux, widespread health claims lack solid evidence.

Is it better to get alkaline minerals from food or supplements?

It is generally better and safer to obtain alkaline-forming minerals from a balanced diet rich in fruits, vegetables, and other whole foods. This provides a full spectrum of nutrients and fiber that supplements cannot replicate. Supplements should only be used under professional guidance.

Can consuming alkaline supplements cause side effects?

Yes, excessive intake of certain alkaline supplements can cause side effects. For instance, too much calcium or magnesium can lead to digestive issues. Always follow the recommended dosage and consult a healthcare professional before use.