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Hydrogen

Q: Does hydrogen improve aerobic capacity?

Current evidence shows no significant improvement in VO₂max or aerobic endurance with hydrogen supplementation.

Q: Is hydrogen supplementation safe?

Yes, hydrogen supplementation is generally well-tolerated with no significant side effects reported in clinical trials.

Q: How quickly does it work?

Benefits on fatigue and explosive power can be observed with short-term use (less than 14 days of supplementation).

Q: Can hydrogen replace traditional antioxidants?

Hydrogen acts selectively and may complement rather than replace other antioxidants in a comprehensive antioxidant strategy.

Q: Is inhalation better than drinking hydrogen-rich water?

Both methods are effective for delivering hydrogen; the choice depends on individual convenience and the specific context of use.

Also known as: Molecular hydrogen, H₂ gas, Hydrogen gas, Hydrogen-rich water, Hydrogen-rich saline, Molecular Hydrogen

Overview

Molecular hydrogen (H₂) is the simplest molecule, composed of two hydrogen atoms. It is naturally present as a gas and can be administered via inhalation or dissolved in water or saline for supplementation. Supplementation aims to reduce exercise-induced oxidative stress and fatigue, improve recovery, and potentially enhance physical performance. It exhibits antioxidant and anti-inflammatory properties, selectively reducing reactive oxygen species (ROS) without disrupting physiological redox signaling. Research on molecular hydrogen is emerging but rapidly growing, with multiple randomized controlled trials (RCTs) and meta-analyses published in recent years. The quality of available evidence is moderate overall, with systematic reviews and meta-analyses available, though some heterogeneity exists in study designs and outcomes. Molecular hydrogen is rapidly absorbed when inhaled or ingested via hydrogen-rich water, diffusing easily across membranes due to its small size and non-polar nature.

Benefits

Molecular hydrogen supplementation has shown benefits in reducing fatigue and improving lower limb explosive power. Meta-analyses indicate a small but significant reduction in rating of perceived exertion (RPE) and blood lactate levels during exercise, suggesting reduced fatigue in healthy adults. Studies also report a small but significant improvement in lower limb explosive power. Additionally, molecular hydrogen can moderately increase antioxidant potential, particularly in intermittent exercise contexts. However, current evidence shows no significant improvement in aerobic endurance (VO₂max, VO₂peak) or muscular strength. The effects on fatigue may vary by training status and exercise type. Overall, the effects on fatigue and lactate are small but statistically significant, suggesting practical relevance for exercise recovery.

How it works

Molecular hydrogen acts as a selective antioxidant, scavenging harmful reactive oxygen species (ROS) generated during exercise-induced oxidative stress. It modulates inflammatory pathways to reduce exercise-induced inflammation. Primarily, it affects muscular and systemic oxidative stress and inflammatory responses. Molecular hydrogen targets hydroxyl radicals (•OH) and peroxynitrite (ONOO⁻), which are highly reactive ROS. It is rapidly absorbed when inhaled or ingested via hydrogen-rich water, diffusing easily across membranes due to its small size and non-polar nature.

Side effects

Molecular hydrogen supplementation is generally safe, with no serious adverse events reported in controlled trials. No common, uncommon, or rare side effects have been documented in the reviewed literature. There are no known significant drug interactions. No contraindications have been established, though caution is advised in specific medical conditions pending further research. Most studies have been conducted in healthy adults, and the effects in clinical populations require further investigation. Overall, molecular hydrogen is well-tolerated, but further research is needed to fully understand its safety profile in diverse populations.

Dosage

The minimum effective dose varies across studies, with typical protocols involving hydrogen-rich water with concentrations around 1-3 ppm or inhalation of 1-4% H₂ gas. Optimal dosage ranges are not definitively established, but short-term supplementation (<14 days) has been effective for fatigue and explosive power improvements. No adverse effects have been reported at doses used in clinical trials. Supplementation before or during exercise appears beneficial for reducing fatigue and lactate. Hydrogen-rich water and inhalation are common delivery methods. Molecular hydrogen is rapidly absorbed, and bioavailability depends on the delivery method. No required cofactors have been identified.

FAQs

Does hydrogen improve aerobic capacity?

Current evidence shows no significant improvement in VO₂max or aerobic endurance with hydrogen supplementation.

Is hydrogen supplementation safe?

Yes, hydrogen supplementation is generally well-tolerated with no significant side effects reported in clinical trials.

How quickly does it work?

Benefits on fatigue and explosive power can be observed with short-term use (less than 14 days of supplementation).

Can hydrogen replace traditional antioxidants?

Hydrogen acts selectively and may complement rather than replace other antioxidants in a comprehensive antioxidant strategy.

Is inhalation better than drinking hydrogen-rich water?

Both methods are effective for delivering hydrogen; the choice depends on individual convenience and the specific context of use.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/38903627 – This systematic review and meta-analysis of 27 studies (597 healthy adults) found that molecular hydrogen improves lower limb explosive power and reduces fatigue, but has no effect on aerobic endurance or strength. The study notes heterogeneity in protocols and small effect sizes, rating the overall quality as moderate.
https://pubmed.ncbi.nlm.nih.gov/36819697/ – A systematic review and meta-analysis of 19 studies (402 healthy adults) showed that molecular hydrogen reduces fatigue and lowers blood lactate levels, but has no effect on VO₂max or endurance. The study identified subgroup effects based on training status and moderate heterogeneity among the included studies.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1328705/full – This systematic review and meta-analysis of 6 studies in healthy adults found that molecular hydrogen increases antioxidant potential but does not directly reduce oxidative stress markers. The authors noted small sample sizes and some risk of bias in the included studies.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1387657/full – This systematic review and meta-analysis of 27 studies (597 participants) focusing on short-term supplementation (<14 days) found that molecular hydrogen improves fatigue and explosive power, but does not significantly improve aerobic capacity. The authors identified a risk of publication bias in some of the outcomes assessed.
https://molecularhydrogeninstitute.org/research/mhid-0627912/ – This resource provides an overview of research on molecular hydrogen, highlighting its potential therapeutic benefits and mechanisms of action. It emphasizes the selective antioxidant properties of molecular hydrogen and its role in modulating oxidative stress and inflammation.