Bicarb Usage for Women: What the Science Says

Women’s sport celebrated a major milestone last weekend, when the 50th Oxford–Cambridge Women’s Varsity Cross-Country race was held on Wimbledon Common. This year Oxford took the honours by 32 - 46. At FLYCARB we thought the occasion was a fitting moment to reflect on how well sports science research supports female athletes, and specifically the research on sodium bicarbonate (bicarb) usage by women.

Despite its long history in sport, the scientific evidence behind bicarb remains skewed toward men. A 2022 review found that, of 149 studies on sodium bicarbonate, only 30 studies (20%) included female participants, and just 11 (7.4%) reported group analyses on women alone.

Even so, the women-specific evidence paints a consistent picture. Studies show that bicarbonate supplementation in women produces large increases in blood bicarbonate, strengthening the body’s acid-buffering capacity, and the overall literature provides strong support for a meaningful performance benefit in appropriate high-intensity contexts.

Importantly, the current evidence does not suggest different dosing guidelines for women. Most studies recommend 0.2 to 0.3 g of bicarbonate per kilogram of body mass, taken roughly 60 to 180 minutes before exercise. This approach aligns with FLYCARB’s recommended protocol for BICARRB.

However, important gaps remain. Research on how the menstrual cycle may influence responses to bicarbonate is sparse, and many existing studies involve relatively small samples of female athletes. New work is emerging, and at FLYCARB we’re committed to supporting efforts that push for greater equality in sports science, in the lab as well as on the track.

If you're running a study on bicarb supplementation, get in touch and we'll be happy to help!