That little white box of baking soda sitting quietly in your pantry might just be one of the most underrated health tools you own. Sure, it makes cookies rise and cakes turn fluffy—but modern research shows that baking soda (sodium bicarbonate) is far more than a kitchen essential.
From soothing inflamed joints to supporting kidney health, its benefits stretch into areas most people would never expect. Based on insights from Dr. Antonio Cascelli, here are 11 science-backed ways baking soda can support your body—and how to use it safely.

Key Takeaways

• Baking soda is a versatile home remedy with real scientific support.

• Its benefits include oral health, skin relief, kidney support, and even improved athletic performance.

• Despite its versatility, baking soda must be used moderately and, for internal use, ideally under medical guidance.

1. Baking Soda for Canker Sores (Mouth Ulcers)

Painful mouth ulcers can make even soft foods feel like sandpaper. Baking soda’s alkaline nature helps neutralize mouth acidity, reducing irritation and creating an environment that promotes healing.

A Canadian study following over 3,000 patients over seven years found that consistent baking soda rinses dramatically reduced both the size and frequency of canker sores—70% of participants reported major improvement.

How to use it:

• Make a paste with a few drops of water and dab onto the sore, or

• Rinse with ½ teaspoon baking soda in half a glass of water.
  (Children can use this too—just ensure they don’t swallow it.)

2. Easing Joint Inflammation

Stiff, painful joints feel like rusty metal hinges. Baking soda may help restore some of that smooth movement.
A groundbreaking 2018 study showed that diluted baking soda helps shift immune cells (macrophages) into an anti-inflammatory mode, reducing inflammatory markers in both animals and humans.

While not a replacement for medical treatment, it may serve as a gentle, natural companion to joint-health routines—especially for arthritis sufferers.

3. Supporting Kidney Health

Your kidneys regulate electrolytes, flush toxins, and balance blood acidity. When kidney function drops, acidity rises—causing even more damage.

Research from London’s Royal Hospital shows that baking soda supplementation can slow chronic kidney disease progression by 36% over two years by helping neutralize excess acid. It’s so effective that hospitals already use it for advanced metabolic acidosis.

Note: Always use under medical supervision if you have kidney issues.

4. Relieving Heartburn and Acid Indigestion

Heartburn feels like an internal flame creeping up your chest. Baking soda—being alkaline—neutralizes stomach acid within minutes.

Mix ½ teaspoon in a glass of water for quick relief.
Use this only occasionally, as relying on it can disrupt your stomach’s natural acid balance.

5. Calming Inflamed or Itchy Skin

From bug bites to dry patches, skin irritation can be maddening. Baking soda’s mild antibacterial and anti-inflammatory properties help soothe discomfort.

How to use:

• Mix 1 tsp baking soda with 1 tbsp coconut or sunflower oil to form a paste.

• Apply to itchy or inflamed areas for 5 minutes.

• For cracked heels, leave on for up to 15 minutes.
  It can also reduce underarm odor by balancing pH and reducing bacteria.

6. Exfoliating Dead Skin Naturally

For those who like natural skincare, baking soda can be a gentle exfoliant.
Use a mixture of 3 parts baking soda : 1 part water, massage gently in circles, and rinse.
Avoid overuse—twice a week max—and skip it if you have ultra-sensitive skin unless your dermatologist approves.

7. Banishing Bad Breath (Halitosis)

Bad breath often comes from acidic saliva and odor-producing bacteria. Baking soda counters both.

Rinse with 1 tablespoon baking soda in 100 ml water after meals to freshen breath without harsh chemicals.
Bonus: It may also lightly whiten teeth when used consistently.

8. Relieving Itching from Bug Bites

Mosquito or ant bites contain acidic compounds that make your skin itch. Baking soda neutralizes that acid and reduces swelling.

Make a quick paste with water, apply for 10 minutes, and rinse. Relief is often instant.

9. Boosting Athletic Performance & Muscle Recovery

Intense exercise produces lactic acid, leading to muscle burn and early fatigue.
Studies show that athletes consuming a measured baking soda solution before training can buffer this acid, allowing for longer, harder workouts.

However:
This method requires precise dosing and can cause GI distress if done incorrectly. It should only be used under expert supervision.

10. Supporting Urinary Tract Health

During a UTI, bacteria multiply in acidic urine. Baking soda can help by alkalinizing the urine, reducing pain and burning.

Dissolve a small teaspoon in 100 ml water up to three times daily alongside your prescribed treatment.
It’s a supportive remedy—not a replacement for antibiotics.

11. Balancing Blood pH in Medical Emergencies

In hospital settings, baking soda is used intravenously to correct life-threatening acidosis caused by:

• advanced kidney failure

• uncontrolled diabetes

• poisoning

• cardiac arrest

This is strictly medical territory, but it shows just how powerful sodium bicarbonate can be when used correctly.

Conclusion

It’s incredible that a substance as simple and affordable as baking soda can support so many aspects of health—from easing joint pain and calming skin to helping regulate acidity and protect the kidneys.

Used wisely, baking soda can be a powerful natural remedy. Just remember:
internal use should always be cautious and ideally supervised by a healthcare professional.