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November 5, 2024

Research on Molecular Hydrogen and Energy, Exercise Performance, and Recovery

Note: this is the final part of a 3-part series exploring molecular hydrogen (molecular H₂)’s therapeutic effects on the human body.

In part 1, we covered the need-to-knows about molecular H₂ and its association with healthy weight management, blood glucose management, and lipid levels

In part 2, we dove into studies highlighting molecular H₂’s positive relationship with gut, skin, and brain health

So, feel free to check those out if you haven’t gotten the chance. But in the meantime, here’s what you can expect from this article:

Cliff notes on molecular H₂ (for those who don’t want to jump to parts 1 and 2 just yet or those who need a quick refresher)

Molecular H₂’s role in supporting energy, exercise performance, and recovery

What is molecular hydrogen? (Very briefly)

Here are a few key points you must know:

What is it? Distilled to its core, molecular H₂ is hydrogen gas, a colorless, odorless gas previously thought of as physiologically inert until 1975. That was when scientists discovered its influence on skin health in an animal model study. As the smallest element in Earth’s atmosphere, molecular H₂ readily crosses cell membranes, subcellular components (such as the mitochondria), and the highly selective blood-brain barrier. For reference, mitochondria are commonly between 0.75 and 3 micrometers — and are not visible under the microscope unless stained.

What does it do? OK, but so what if molecular H₂ can get deep into cells or the blood-brain barrier? The significance is its antioxidant properties, which were discovered in 2007. And unlike your “typical” antioxidants that target all reactive oxygen species (ROS) indiscriminately, molecular H₂ appears only to neutralize the “bad” ones, leaving the “good” ones necessary for proper physiological function unharmed. Impressive, right?

Is it safe? Yes. Across the many human clinical trials, all have supported the safety of molecular H₂ administration by drinking hydrogen-rich water, inhaling H₂ gas at different levels, injecting H₂-rich saline, and other methods, such as topical application. In fact, there have been 3,000+ scientific studies, including over 200 clinical trials, highlighting molecular H₂’s restorative and beneficial effects in different human and animal models.

Molecular hydrogen and energy, exercise performance, and recovery

The primary mechanism driving molecular H₂’s beneficial effects is its (selective) antioxidant capacity. So, below, we’ll explore:

How oxidative stress affects energy, exercise performance, and recovery

Some of the most notable studies documenting molecular H₂’s impact on each of those aspects

Energy

How does oxidative stress affect energy?

Research shows oxidative stress could affect energy production by:

Inducing mitochondrial DNA mutations
Disrupting many compounds necessary for energy production
Altering mitochondrial membrane permeability and structure
Weakening the mitochondrial defense system, which is usually adept in scavenging and neutralizing harmful free radicals

Now, if you’ve been wondering what “mitochondria” is all this while, don’t worry.

Here’s the explanation you’re looking for. Mitochondria are special compartments (organelles) in your cells responsible for converting nutrients from food into adenosine triphosphate (ATP), which your body uses as energy.

Molecular H₂ on energy

Research	About	Result
2023 systematic review	The researchers analyzed 19 studies involving 402 participants to investigate the effects of molecular H₂ on energy levels in healthy adults.	It was suggested that molecular H₂ supplementation supported healthy energy levels.
2022 review	A literature review of all scientific studies exploring molecular H₂’s effect on mitochondria function and, in turn, energy production.	The researchers suggested that molecular H₂ supports healthy mitochondria function and energy levels.
2021 review	The researchers reviewed molecular H₂’s impact on energy levels.	It was suggested that molecular H₂ plays a role in maintaining optimal energy levels.
2023 study	A compilation of 4 case reports detailing molecular H₂’s effect on energy levels.	The researchers concluded that molecular H₂ is beneficial in supporting cellular energy production.

Exercise performance

Molecular hydrogen and exercise performance

How does oxidative stress affect exercise performance?

Oxidative stress could influence exercise performance by:

Affecting mitochondrial function (which, in turn, impacts energy production)
Inducing muscle fatigue
Affecting force production in muscles

Molecular H₂ on exercise performance

Research	About	Result
2020 study	The researchers randomly assigned 37 participants to 2 groups: Hydrogen-rich water Placebo … daily for 7 days.	At the end of 7 days, it was found that hydrogen-rich water improved anaerobic performance in trained cyclists.
2019 study	The researchers randomly assigned 12 participants to 2 groups: Hydrogen-rich water Placebo … 30 minutes before exercise.	It was found that pre-exercise supplementation with hydrogen-rich water improved exercise-induced perception of effort.
2022 study	The researchers randomly assigned 16 professional soccer players to 2 groups: Hydrogen-rich water Placebo	The researchers found an association between pre-exercise hydrogen-rich water supplementation and reduced muscle fatigue, especially during the later stages of repeated sprints.
2024 study	The researchers randomly assigned 12 participants to 2 groups: Hydrogen-rich water Placebo … daily for 28 days.	At the end of the study, it was found that the group that had received hydrogen-rich water had a substantially increased VO2 max compared to the placebo group. Note: VO2 max is a measure of aerobic fitness and cardiovascular endurance.

Exercise recovery

How does oxidative stress affect exercise recovery?

Research suggests oxidative stress may affect exercise recovery by hindering the natural muscle recovery process.

Molecular H₂ on exercise recovery

Research

About

Result

2024 study

The researchers randomly assigned 12 participants to 2 groups:

Hydrogen-rich water
Placebo

… daily for 4 days.

The researchers suggested that hydrogen-rich water supplementation is a promising hydration strategy for promoting muscle recovery after strenuous training sessions.

2014 study

The researchers randomly assigned 36 professional athletes to 3 groups:

Oral hydrogen-rich tablets
Oral hydrogen-rich tablets and topical hydrogen-rich packs
Control

… daily for 2 weeks.

It was concluded that molecular hydrogen administration could support exercise recovery in professional athletes.

Where can you learn more about molecular H₂?

Interested in learning more about the beneficial effects molecular H₂ has on the human body?

Well, as mentioned earlier, why not check out parts 1 and 2 of this 3-part series if you haven't already? And if you’re in the mood to learn more, why not look at:

Our comprehensive round-up on molecular hydrogen studies (so many studies to read!)

Our blog, where we’re constantly sharing new findings in this exciting, evolving field

The Molecular Hydrogen Institute (MHI)’s website (the MHI is a science-based non-profit that provides education on, advances research about, and promotes awareness of molecular hydrogen’s therapeutic potential)

How can you get molecular H₂ into your body?

There are a few ways. Hydrogen gas therapy — but you’ll have to deal with masks and the possibility of the gas tank going *boom* ( H₂ gas is very flammable). H₂-rich saline injections — but you’ll have to, well, inject yourself.

Hey, what about hydrogen-rich water?

Hmm, there’s just a slight issue with H₂’s low water solubility. How would you get enough to reach a health-beneficial level without gulping gallons of hydrogen-rich water daily? Answer: Nutrionic™ H₂ Energizer tablets.

These babies make use of a sweet technology called nanobubble technology to massively increase the concentration of molecular H₂ you get in a single cup of water. Up to 10 ppm, to be specific. It also packs 80 mg of freely available Mg²⁺ ions that your body can use right away to fuel optimal health and well-being.

What’s even sweeter is that Nutrionic™ H₂ Energizer tablets have obtained the New Ingredient Dietary Status with the FDA.

Sweet, sweet, sweet. Shop Nutrionic™ H₂ Energizer tablets here.