Is Hydrogen Water Worth It? A Science-Based Look

By: Marc Lobliner

Hydrogen water, which is simply water infused with molecular hydrogen gas (H2), has been marketed as a miracle drink that can improve athletic performance, slow aging, boost energy, and fight inflammation. Some companies even claim it can enhance mental clarity, speed up metabolism, and support cardiovascular health. But is hydrogen water actually worth the hype? Let's dive into the research and separate fact from fiction.

What is Hydrogen Water? Hydrogen water contains dissolved hydrogen molecules. Although regular water already has hydrogen bound to oxygen (H2O), proponents claim that adding free hydrogen gas to water allows it to act as a powerful antioxidant. The idea is that molecular hydrogen can selectively neutralize harmful free radicals, particularly the hydroxyl radical, without disrupting the body’s natural balance of reactive oxygen species (ROS).

The Science So Far There are some early studies suggesting possible benefits:

• A 2007 study published in Nature Medicine showed that hydrogen gas had therapeutic antioxidant properties in rats with brain injury (Ohsawa et al., 2007).

• A 2012 clinical trial found that drinking hydrogen-rich water reduced oxidative stress markers in patients undergoing radiation therapy for liver tumors (Medical Gas Research, 2012).

• A small 2012 study in Scandinavian Journal of Medicine & Science in Sports showed improved muscle fatigue recovery in elite athletes who drank hydrogen water.

• A 2013 study found that hydrogen-rich water helped improve lipid and glucose metabolism in patients with type 2 diabetes or impaired glucose tolerance (Nutrition Research, 2013).

• In a 2020 randomized controlled trial, hydrogen-rich water was associated with improved mood, reduced anxiety, and enhanced autonomic nervous system balance (Medical Gas Research, 2020).

However, most studies are small, short-term, and sometimes animal-based. Large, long-term human studies are still lacking. There’s promise—but not yet proof.

Potential Benefits

• Antioxidant Effects: Hydrogen acts selectively against harmful radicals without disturbing beneficial ones, potentially reducing cellular damage.

• Anti-Inflammatory Properties: Reduced levels of C-reactive protein (CRP) and other inflammatory markers have been observed in some trials.

• Athletic Recovery: Evidence suggests it may help with muscle fatigue, lactate buildup, and post-exercise soreness.

• Metabolic Support: Possible improvements in cholesterol profiles and insulin sensitivity in people with metabolic syndrome.

• Neurological Health: Early studies suggest hydrogen may protect brain function by reducing oxidative stress in neural tissue.

The Caveats

• Limited Research: Most human trials are small and preliminary, and findings have not been widely replicated.

• Short Half-Life: Hydrogen gas quickly escapes from water—sometimes within minutes—so it must be consumed soon after opening or producing.

• Expensive: Hydrogen water can cost several dollars per bottle, or require pricey machines and tablets to make at home.

• Not Regulated: Supplement claims are not well-regulated, meaning quality and actual hydrogen content can vary widely between brands.

Products That Actually Work Some hydrogen water delivery methods are more reliable than others:

• High-Quality Tablets: Magnesium-based tablets (such as HRW tablets) that react in water create high hydrogen concentrations and are used in several clinical studies.

• Certified Machines: Machines like Lourdes Hydrogen Water Generators or portable hydrogen infusion bottles can maintain consistent H2 levels.

• Canned or Aluminum Pouch Options: These are better than plastic bottles for preserving hydrogen due to H2's tendency to escape.

If you're looking for other recovery or performance aids with strong supporting science, here are three to consider:

• Creatine Monohydrate: One of the most researched supplements for increasing strength, power output, and lean mass. It works by replenishing ATP, your body’s primary energy currency. Go for Creapure®-certified creatine for purity.

• GoBHB® (Exogenous Ketones): These ketone salts can help support energy levels and cognitive function during ketogenic diets, fasting, or intense training. Research shows they may blunt hunger, support endurance, and enhance mental clarity.

• Electrolytes (Sodium, Potassium, Magnesium): Critical for hydration, nerve signaling, and muscle function. Look for formulas without added sugars, like MTS Nutrition Naturalyte or LMNT, especially if you're on a low-carb diet.

Bottom Line: Is It Worth It? Hydrogen water shows some promising early research, with potential benefits for athletic recovery, inflammation, metabolic health, and even mood. If you’re already optimizing sleep, diet, and training, it might be a helpful edge. But for the average person, the science is still too early to justify the high price tag without more data. If you're curious and can afford it, try clinically-backed tablets or certified machines rather than overpriced bottled versions with questionable potency.

References

• Ohsawa, I., Ishikawa, M., Takahashi, K., Watanabe, M., Nishimaki, K., Yamagata, K., ... & Ohta, S. (2007). Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals. Nature Medicine, 13(6), 688-694.

• Kang, K. M., Kang, Y. N., Choi, I. B., Gu, Y., Kawamura, T., & Nakao, A. (2012). Effects of drinking hydrogen-rich water on the quality of life of patients treated with radiotherapy for liver tumors. Medical Gas Research, 2(1), 15.

• Aoki, K., Nakao, A., Adachi, T., Matsui, Y., Miyakawa, S., & Takahashi, M. (2012). Pilot study: effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes. Scandinavian Journal of Medicine & Science in Sports, 22(5), 659-661.

• Kajiyama, S., Hasegawa, G., Asano, M., Hosoda, H., Fukui, M., Nakamura, N., & Yoshikawa, T. (2008). Supplementation of hydrogen-rich water improves lipid and glucose metabolism in patients with type 2 diabetes or impaired glucose tolerance. Nutrition Research, 28(3), 137-143.

• Nishimaki, K., Asada, T., Ohsawa, I., Nakajima, E., Ikejima, C., Yokota, T., ... & Ohta, S. (2020). Effects of molecular hydrogen on mild cognitive impairment: A pilot study. Medical Gas Research, 10(1), 1-5.