Hydrogen-rich or “hydrogenated” water is water with additional dissolved molecular hydrogen dissolved. It can be produced with hydrogen-generating tablets, infusion machines, water generators, and ionizers. Human, animal, and cell studies reveal its antioxidant, anti-inflammatory, and anti-apoptotic effects (Dhillon 2024).
One of the first human studies was a randomized, double-blind, placebo-controlled crossover study conducted in 2008 on 36 subjects with impaired glucose tolerance or type 2 diabetes. Hydrogen-rich water was associated with significantly reduced modified LDL cholesterol and small dense LDL, decreased oxidized LDL and free fatty acids, and increased adiponectin and extracellular superoxide dismutase. Consuming hydrogen-rich water was also associated with the normalization of glucose tolerance in four of the six subjects with impaired glucose tolerance (Kajiyama 2008).
A randomized, controlled pilot study of 40 adults aged 70 or older found that hydrogen-rich water was associated with significant increases in telomere length, DNA methylation, brain choline and N-acetyl aspartate levels, and improved chair stand performance (Zanini 2021).
Summary of [potential] benefits of hydrogen-rich water
Dhillon et al. 2024
A systemic review of the literature reveals that hydrogen-rich water can (Dhillon 2024):
- Improve anaerobic performance
- Reduce blood lactic acid levels when consumed pre-workout
- Reduce fatigue and improve endurance in repeated sprinting
- Decrease oxidative stress markers, e.g., serum malondialdehyde and urinary TBARS
- Increase superoxide dismutase
- Activate nuclear factor erythroid 2-related factor 2 (Nrf2) antioxidant transcription factor
- Decrease blood glucose, HbA1C, and cholesterol, and improve inflammatory biomarkers in metabolic syndrome
- Improve endothelial function
- Improve lipid levels, especially in smokers
- Inhibit cytokine cascades and decrease inhalation resistance in mild to moderate COVID-19
- Results can vary based on hydrogen concentration in the water, hydrogenation methods, and duration of effects.
Research suggests that using a direct-current electrolytic hydrogen-water generating bottle for 10 minutes can reduce chlorine and dissolved ozone levels to established safe levels (Hatae 2021). Note: the pH of hydrogen-rich water should not exceed 9.8 (LeBaron 2022).
Optimal Takeaways
- Hydrogen-rich water may
- Improve glucose tolerance
- Counteract inflammation and oxidative stress
- Enhance physical function and endurance
- Support cognitive function
- Help excrete toxins via bile and fecal excretion
- Improve serum magnesium levels
- Additional robust double-blind, placebo-controlled research can help clarify the mechanism and utility of using hydrogen-rich water to improve health.
References
Dhillon, Gagandeep et al. “Hydrogen Water: Extra Healthy or a Hoax?-A Systematic Review.” International journal of molecular sciences vol. 25,2 973. 12 Jan. 2024, doi:10.3390/ijms25020973 https://creativecommons.org/licenses/by/4.0/
Hatae, Toshihisa, and Nobuhiko Miwa. “Electrolytic hydrogen-generating bottle supplies drinking water with free/combined chlorine and ozone repressed within safety standard under hydrogen-rich conditions.” Medical gas research vol. 11,2 (2021): 61-65. doi:10.4103/2045-9912.311496
Kajiyama, Sizuo et al. “Supplementation of hydrogen-rich water improves lipid and glucose metabolism in patients with type 2 diabetes or impaired glucose tolerance.” Nutrition research (New York, N.Y.) vol. 28,3 (2008): 137-43. doi:10.1016/j.nutres.2008.01.008
LeBaron, Tyler W et al. “Electrolyzed-Reduced Water: Review II: Safety Concerns and Effectiveness as a Source of Hydrogen Water.” International journal of molecular sciences vol. 23,23 14508. 22 Nov. 2022, doi:10.3390/ijms232314508
Zanini, Dragana et al. “The effects of 6-month hydrogen-rich water intake on molecular and phenotypic biomarkers of aging in older adults aged 70 years and over: A randomized controlled pilot trial.” Experimental gerontology vol. 155 (2021): 111574. doi:10.1016/j.exger.2021.111574
