Acid-Base Balance: Most Effective Dietary Supplements

The human body is equipped with sophisticated systems that maintain blood pH within an extremely narrow range, between 7.35 and 7.45. This maintenance is essential for survival because slight variations can severely disrupt cellular functions. Several mechanisms are involved to ensure this balance: c00  0003&.strong'>Chemical buffers: The bicarbonate system is the main buffer in the blood. It neutralizes pH variations by capturing or releasing hydrogen ions (H⁺). 7c00  0003&.strong'>The lungs: They eliminate volatile acids, primarily carbon dioxide (CO₂), which is converted into carbonic acid in the blood. Increased breathing expels more CO₂, thereby increasing pH. 7c00  0003&.strong'>The kidneys: These organs regulate fixed (non-volatile) acids by reabsorbing bicarbonate and excreting hydrogen ions (H⁺) in urine. Thus, urinary pH is a dynamic measure reflecting the kidneys' effort to maintain balance, but it does not necessarily reflect blood pH.

Urinary pH and Acid-Base Balance

The human body consists of several physiological compartments, each with a specific pH, adapted to its biological functions. These compartments mainly include the blood, interstitial fluids, cells, and digestive liquids. The blood pH, maintained within a narrow range of 7.35 to 7.45, is the most tightly regulated as even slight variations can disrupt enzymatic functions and lead to serious malfunctions. In contrast, other compartments, like urine or gastric fluids, exhibit much more variable pH depending on their role. Urine, for example, has a pH that can range between 4.5 and 8, according to the kidneys' needs to excrete or conserve acids or bases. This fluctuating pH reflects more the body's ability to regulate its acid-base balance than directly indicate the blood pH state. Similarly, gastric fluids have a very acidic pH, between 1.5 and 3, necessary for food digestion and protection against pathogens. Conversely, intracellular pH, slightly acidic, averages around 7.2, allowing cells to maintain their metabolic activities. This pH compartmentalization is essential to optimize the specific functions of organs while minimizing potential disruptions between systems. For instance, the bicarbonate buffer system in the blood acts to neutralize pH fluctuations related to breathing or metabolism, without interfering with the acidic conditions necessary for digestion in the stomach. Contrary to a widespread notion, urinary pH is not a direct indicator of blood pH. It varies considerably depending on diet, physical activity, and the body's regulation needs. An acidic urinary pH is often the result of excreting excess metabolic acids to maintain blood homeostasis. Regularly measuring urinary pH can, however, provide insights into overall acid-base metabolism trends.

Acidosis: Reality or Exaggeration?

The idea that modern diet causes chronic blood acidification is simplistic and inaccurate. The body has robust mechanisms to prevent metabolic acidosis. However, a diet high in acidifying foods can increase the acid load the kidneys must handle, which could contribute long-term to mineral imbalances or issues like osteoporosis. Three primary causes of acidification warrant particular attention. Firstly, diet plays a major role in acidification. Foods rich in animal proteins, like meat, and acidifying drinks such as alcohol, wine, or coffee, produce acidic residues after metabolism. These acids must be buffered by regulatory systems, primarily the kidneys, to maintain acid-base balance. Excessive consumption of these foods, combined with insufficient alkaline food intake like fruits and vegetables, can increase the acid load. Secondly, stress constitutes another significant source of acidity. During periods of tension, muscles produce metabolic acids such as lactic or sulfuric acid. These substances, when not effectively eliminated, accumulate in tissues, exacerbating fatigue or pain sensations. This situation burdens the kidneys to eliminate excess acid via urine, often observed by a low urinary pH. Finally, infections can also cause transient acidification. When an infection develops, cellular and immune metabolism accelerates, producing more acid residues. This phenomenon can precede the classic symptoms of an infectious disease like flu or bronchitis, where transient acidosis reflects the body's struggle to restore balance.

Diet and Acid-Base Balance

Foods are not classified according to their taste (acidic or basic) but according to the metabolic residue they leave after digestion: 7c00  0003&.strong'>Acidifying foods: Red meats, cheese, refined grains, sugar, and alcohol. 7c00  0003&.strong'>Alkalizing foods: Fruits, green vegetables, almonds, and bicarbonate-rich waters. 7c00  0003&.strong'>Citrus paradox: Although their taste is acidic, fruits like lemon leave an alkaline residue in the body after metabolism.

Practical Solutions

An acid-base imbalance can have significant health impacts. When acidity dominates, even locally, it can promote chronic inflammations, joint or muscle pain, and a decrease in bone mineral density. This imbalance can also undermine the effectiveness of enzymes and metabolic processes, slowing recovery after exertion or increasing fatigue. On the dietary front, integrating more alkalizing foods, such as fresh fruits and vegetables, nuts, and bicarbonate-rich mineral waters can reduce the acid load. These foods provide the necessary bases to buffer acids from consuming animal proteins or refined sugars.Moderate and regular physical exercise is also crucial. By stimulating blood and lymph circulation, it aids in eliminating accumulated acids and strengthening the body's buffer systems. Physical activity, combined with good hydration, supports the kidneys in their function of eliminating acid residues through urine. Finally, relaxation or meditation practices can reduce acidity related to stress and contribute to an overall sense of well-being.