There’s a lot of buzz about molecular hydrogen–and there is some science to talk about. Let’s sort the hope from the hype.
There’s a lot of buzz about molecular hydrogen–and there is some science to talk about. Let’s sort the hope from the hype.
References:
Hydrogen Water: Extra Healthy or a Hoax?—A Systematic Review - PMC
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Hello I’m Monica Reinagel and this is the Nutrition Diva podcast, a show where we take a closer look at nutrition news, research, and trends so that you can make more informed decisions about what you eat! Today’s show, like so many, was prompted by an email from a listener. Aleena writes:
“A friend recently asked me if I’d heard about Molecular Hydrogen or Hydrogen Water tablets. Are there any evidence-backed health benefits to this product or is it all hype and marketing?”
Actually, it’s a little of each. There is some legitimate research to talk about here…as well as some hype and marketing, but before we get into the details, the last of our special series on Stronger Bones at Every Age should also be in your feed. The additional shows that came out on Mondays this month were part of our observation of Osteoporosis Awareness Month. If nothing else, you might want to check out the episode that corresponds to your stage of life, as well as maybe your kids, grandkids, parents…well, you might as well just listen to them all! And if you are a registered dietitian, you can even earn continuing education credits from listening to this series. Just check out any of those bonus episodes for details.
And with that, let’s take a closer look at molecular hydrogen: What exactly is it and what is it supposed to do for you?
Let’s start with the basics. Hydrogen is the simplest and most abundant element in the universe. But when marketers talk about molecular hydrogen, they’re referring specifically to H₂ — two hydrogen atoms bonded together to form a colorless, odorless gas. That’s actually how hydrogen naturally exists when it is not part of another larger molecule. So in a way, calling it “molecular hydrogen” is a bit redundant—kind of like saying “liquid water.” But it does make the product sound more science-y, doesn’t it?
There are a couple of hydrogen-based products making the rounds right now:
Hydrogen-generating tablets typically contain magnesium and organic acids, such as citric acid, tartaric acid, or fumaric acid. (These are all naturally occurring compounds commonly found in food.) When you drop them into water, the magnesium reacts with hydrogen ions from the acid and generates hydrogen gas which dissolves into the water. In addition to dissolved hydrogen gas, the water now contains a modest amount of magnesium (anywhere from 20–80 mg), and small amounts of the original organic acids, which are metabolized normally by the body. It often has a slight mineral or metallic taste as well slight tartness from the acids. If you’re used to drinking mineral water, it will be quite familiar. But some manufacturers add flavoring, like citrus or mint.
You can also buy pre-bottled hydrogen water, which is simply water infused with dissolved hydrogen gas ahead of time. These generally do not contain magnesium or organic acids—and are likely to taste just like plain water. The problem here is that hydrogen is a very small, light gas—and it tends to escape over time, especially if the bottle isn’t perfectly sealed.
So what’s the pitch? Proponents claim that drinking hydrogen-infused water can:
It’s a pretty impressive list—but also a red flag that we might be dealing with more marketing than science. But, as I said, there is some emerging research behind these claims. So let’s take a closer look at what the science actually says—and how hydrogen stacks up against other, better-known supplements.
Some studies suggest that molecular hydrogen can act as a selective antioxidant. Hydrogen’s small molecular size also allows it to diffuse quickly across cell membranes and enter mitochondria, where oxidative damage tends to occur.
In one study involving athletes, hydrogen-rich water boosted total antioxidant capacity (TAC) by 15% and increased blood levels of superoxide dismutase (SOD) levels by 18%. (SOD, by the way, is an antioxidant enzyme that is produced by the body, as opposed to consumed in food. It’s a key player in the body’s antioxidant defense systems.)
So, how does hydrogen water compare to other common antioxidants? Unlike broad-spectrum antioxidants like vitamin C, which can indiscriminately scavenge both harmful and beneficial reactive oxygen species (ROS), hydrogen appears to target only the most damaging ones. So, while it’s less potent than vitamin C, the effects of hydrogen-infused water appear to be more targeted.
A more appropriate comparison might be with a supplement like NAC, which is used to boost production of glutathione–another enzyme that’s produced in the body. In terms of boosting total antioxidant capacity, NAC seems to be about twice as potent as hydrogen-water.
Hydrogen water also appears to have anti-inflammatory properties, with small studies showing reductions in C-reactive protein (a key inflammation marker) of 20-30%, in people with elevated inflammation. This is in the same range as the effects seen by other other much more extensively studied supplements, like curcumin and ginger.
Let’s look at some of the claims regarding heart and metabolic health. There are several studies suggesting that hydrogen-rich water can lead to modest improvements in things like cholesterol and glucose tolerance. Other nutritional interventions that I’ve talked about on the podcast before, including red yeast rice extract and berberine outperform hydrogen on these fronts. However, each of these supplements have a higher risk of side effects than hydrogen-infused water, which is exceedingly safe.
Similarly, one small study found that hydrogen-rich water reduced liver fat by nearly 10% in people suffering from a fatty liver. Vitamin E and omega-3 fats are two or three times more effective in reducing liver fat, but high doses of these nutrients also carry some risks. Once again, hydrogen’s advantage is its excellent safety profile.
And finally, limited studies have shown benefits for post-exercise recovery–such as reducing post workout muscle soreness and lactic acid buildup. Other substances, such as tart cherry juice, offer similar benefits, although hydrogen-rich water appears to be more effective in reducing the amount of lactic acid in the blood.
Overall, molecular hydrogen shows real, if modest, potential across a range of health domains–although we could definitely use some larger, longer-term trials to shore up these findings.
And while it may have beneficial effects on a number of different systems, it's rarely the most potent option in any single category. In other words, if you have specific health concerns that you are trying to target, there may be other things that would be more effective. And, of course, it’s not going to undo or compensate for a poor diet or other unhealthy habits.
If you do decide to check it out, the tablets are probably the way to go, rather than the pre-packaged water. Not only are they much more cost-effective, but because you are infusing the water right before you drink it, you are likely to get more dissolved hydrogen.
Are you intrigued enough to try it? If so, I’d love to hear what you think when you do. Alternatively, if this has been part of your regimen for a while, are you still convinced it’s worth it? Drop me a line and let me know!
Thanks again to Aleena for her timely question. If you have a question you'd like me to answer, you can email me at nutrition@quickanddirtytips.com If you’d like to find out about having me speak at your next live or virtual event, you can learn more at wellnessworkshere.com
Nutrition Diva is a Quick and Dirty Tips podcast. Steve Riekeberg is our audio engineer, Holly Hutchings is the Director of Podcasts and Morgan Christianson heads up Podcast Operations & Advertising. We also get indispensable support from Nat Hoopes. Thanks to all of them and thanks to you for listening!