Study
Can molecular hydrogen supplementation enhance physical performance in healthy adults? A systematic review and meta-analysis
27 studies (n=597) found hydrogen supplementation improved lower-limb explosive power and reduced perceived exertion, but had no effect on aerobic endurance, anaerobic endurance, or muscular strength.
Summary Does taking molecular hydrogen improve exercise performance in healthy adults? Show / hide ↓
Researchers combined results from 27 studies involving 597 healthy adults. They tested molecular hydrogen through hydrogen-rich water, bathing, or breathing hydrogen-rich gas. Hydrogen slightly improved lower-body explosive power, meaning the ability to produce force quickly. People also reported slightly less perceived exertion, meaning exercise felt easier, and had lower blood lactate, a chemical linked with strenuous exercise. It did not improve aerobic endurance, anaerobic endurance, or muscular strength.
What this means for you: These small findings are not a strong reason to buy hydrogen products for better fitness. The studies used different methods and found no improvement in most measures, so regular training remains the better-supported choice.
early evidenceA 2024 meta-analysis of 27 publications (597 participants) evaluated molecular hydrogen supplementation for physical performance. H2 improved lower-limb explosive power (SMD=0.30, p=0.018, I2=0%), reduced rating of perceived exertion during exercise (SMD=-0.37, p=0.009, I2=58.0%), and reduced blood lactate (SMD=-0.37, p=0.001, I2=22.0%). However, H2 showed no significant effect on VO2max (SMD=0.09, p=0.394), aerobic endurance exercise (SMD=0.04, p=0.687), 30-second anaerobic endurance (SMD=0.19, p=0.239), or muscular strength (SMD=0.19, p=0.265). All non-significant effects were trivial in magnitude. H2 was administered as hydrogen-rich water, hydrogen bathing, or hydrogen-rich gas.
These findings suggest that H2 supplementation is favorable in healthy adults to improve lower limb explosive power, alleviate fatigue, and boost BLA clearance, but may not be effectively improving aerobic and anaerobic endurance and muscular strength. Future studies with more rigorous designs are thus needed.
Small overall sample (597 across 27 studies = ~22 participants per study). High heterogeneity for perceived exertion (I2=58%). Most studies from the same research network. No long-term outcomes measured. Effect sizes are small even where significant.
Cited by
1 encyclopedia entries reference this study.