The Truth About Hydrogen Water: Is It the Ultimate Antioxidant?

Hydrogen water has emerged as the latest health trend, with proponents touting it as a powerful antioxidant that can boost energy, slow aging, and prevent disease. But what does the science actually say about the benefits of adding molecular hydrogen to your water? Let's dive into the research to separate the hype from the facts.

What is Hydrogen Water?

Hydrogen water is simply regular water that has been infused with extra hydrogen gas (H2). This is usually done by either dissolving hydrogen tablets in water or using a special machine that adds hydrogen directly1. The hydrogen molecules are said to act as potent antioxidants in the body.

Hydrogen is the lightest element and smallest molecule, so it can easily diffuse into cells and even cross the blood-brain barrier2. This allows it to potentially access parts of the body that other antioxidants cannot reach.

Proposed Benefits of Hydrogen Water

Advocates claim that drinking hydrogen water can provide a wide range of health benefits, including12:

• Reducing inflammation

• Improving athletic performance and recovery

• Boosting energy levels

• Slowing the aging process

• Preventing diseases like cancer, diabetes, and Alzheimer's

These effects are attributed to hydrogen's selective antioxidant properties. Hydrogen is thought to specifically target the most harmful free radicals, like hydroxyl radicals, while preserving beneficial free radicals involved in cell signaling3. This is in contrast to other antioxidants like vitamin C which indiscriminately suppress all free radicals.

The Research on Hydrogen Water

Athletic Performance

Some of the most promising research on hydrogen water has looked at its impact on athletes. A 2012 study found that drinking hydrogen-rich water reduced blood lactate levels and improved exercise-induced decline of muscle function in elite cyclists4. The cyclists exhibited increased peak power output after drinking 2 liters of hydrogen water daily for 2 weeks.

Another study on soccer players showed that 1.5 liters of hydrogen water per day reduced muscle fatigue and maintained blood glucose levels during intense exercise5. The players also had lower levels of blood lactate and creatine kinase, markers of muscle damage.

Metabolic Health

Hydrogen water may also benefit metabolic health. In a small study, 20 patients with potential metabolic syndrome drank 1.5-2 liters of hydrogen water daily for 8 weeks6. They experienced significant improvements in HDL "good" cholesterol, total antioxidant status, and inflammation markers compared to baseline.

A 2020 randomized controlled trial found that 24 weeks of high-concentration hydrogen-rich water improved body composition, cholesterol levels, and inflammation in people with metabolic syndrome7. The hydrogen group lost more weight and body fat than the placebo group drinking regular water.

Mood and Brain Function

Preliminary research suggests hydrogen water may boost brain health. In a double-blind, placebo-controlled study, 26 people drank 600 mL of hydrogen water or placebo water daily for 4 weeks8. The hydrogen group had significant improvements in mood, anxiety, and autonomic nerve function compared to the placebo group.

Animal studies indicate that hydrogen water may protect against neurological conditions like Parkinson's disease, Alzheimer's disease, and traumatic brain injury by reducing oxidative stress and inflammation in the brain9. However, human studies are still lacking in this area.

Limitations and Skepticism

Despite the intriguing findings, many experts remain skeptical about the benefits of hydrogen water. There are several limitations to the existing research:

• Most studies have been small and short-term. Larger, long-term trials are needed to confirm the effects.

• Many studies have been conducted in animals, so the results may not translate to humans.

• The optimal dosage and method of administration is still unclear. Studies have used a wide range of hydrogen concentrations.

• There may be a publication bias, with only positive studies being published and promoted by the hydrogen water industry10.

Some scientists argue that it's unclear if enough hydrogen can be dissolved in water to have a meaningful effect in the body11. At normal atmospheric pressure, the maximum concentration of hydrogen in water is only 1.6 mg/L12. Most studies use special methods to super-saturate the water with more hydrogen.

There are also open questions about the bioavailability of hydrogen from drinking water. How much actually reaches the bloodstream and tissues? How long do the effects last? More pharmacokinetic research in humans is required to answer these questions.

Safety and Side Effects

The good news is that hydrogen water appears to be very safe with no known side effects. Hydrogen gas is non-toxic at concentrations hundreds of times higher than what is found in hydrogen water13. Unlike some antioxidant supplements, there is no risk of taking too much.

The only potential downside of hydrogen water is the cost. Hydrogen-generating machines can cost hundreds to thousands of dollars. Bottled hydrogen water is also expensive, with a case of 24 cans costing around $751. For most people, these products are simply not practical or affordable for daily use.

The Bottom Line

While the research on hydrogen water is intriguing, it is still in the early stages. There is some evidence that it may boost athletic performance, improve metabolic health, and reduce inflammation in the body. However, many of the studies have been small and short-term, so larger clinical trials are needed to confirm the benefits.

At this point, it's premature to call hydrogen water the "ultimate antioxidant" or a miracle cure for any disease. More high-quality research in humans is required before any definitive health claims can be made.

If you're interested in trying hydrogen water, it's likely safe but be prepared to pay a premium. For most people, simply drinking regular water and eating a diet rich in antioxidant fruits and vegetables is a more affordable and evidence-based approach to health.

As the science evolves, we may discover that adding a little molecular hydrogen to your water is worthwhile for certain health conditions. But for now, the hype around hydrogen water seems to be outpacing the hard evidence. Stay hydrated, but don't expect any miracles from hydrogen.

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