健康な成人における分子状水素補給が疲労および有酸素能力に与える影響：系統的レビューとメタ解析
This systematic review and meta-analysis examined whether H2 supplementation influences fatigue markers and aerobic capacity in healthy adults. Seventeen publications encompassing 19 studies and 402 participants were analyzed. Pooled effect sizes indicated small but statistically significant reductions in both perceived exertion (RPE; SMD = −0.38, 95% CI −0.65 to −0.11) and blood lactate (SMD = −0.42, 95% CI −0.72 to −0.12), each with low heterogeneity. In contrast, neither maximal/peak oxygen uptake nor endurance performance showed meaningful improvement. Subgroup analyses identified training status, duration of H2 administration, and exercise modality (continuous vs. intermittent) as significant moderators of the fatigue-related effects. The authors conclude that moderate evidence supports H2 supplementation for reducing exercise-induced fatigue, while aerobic capacity appears unaffected.
H2 is proposed to scavenge excess reactive oxygen species generated during high-intensity exercise through its antioxidant and anti-inflammatory properties, thereby reducing perceived fatigue and blood lactate accumulation.
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/36819697