健康成人における水素補給と運動パフォーマンスの関係：系統的レビューとメタ解析
A systematic review and meta-analysis incorporating 27 studies and 597 healthy adult participants examined how H₂ supplementation influences multiple dimensions of physical performance. Effect size analyses revealed no statistically significant improvements in aerobic endurance (VO₂: SMD = 0.09), anaerobic endurance (SMD = 0.19), or muscular strength (SMD = 0.19). However, lower limb explosive power showed a small but significant improvement (SMD = 0.30, p = 0.018). H₂ supplementation was also associated with significant reductions in rating of perceived exertion (SMD = −0.37, p = 0.009) and blood lactate concentration (SMD = −0.37, p = 0.001), while average heart rate was unaffected. Evidence quality was assessed using the GRADE framework. The authors conclude that H₂ may benefit explosive power and fatigue-related markers but does not appear to meaningfully enhance endurance or strength outcomes, and that more rigorously designed trials are warranted.
H₂ is proposed to reduce exercise-induced oxidative stress and inflammatory responses through its antioxidant and anti-inflammatory properties, thereby attenuating blood lactate accumulation and perceived exertion during physical activity.
This study combines multiple delivery routes. As a general principle, the most efficient route for routine hydrogen intake is inhalation. Inhalation carries explosion risk (empirical LFL of 10%; high-concentration devices are documented in the Consumer Affairs Agency accident database and are not recommended).
See also:
https://h2-papers.org/en/papers/38903627