Hydrogen tablets have become one of the hottest topics in wellness and performance circles. Athletes are using them for recovery, biohackers are chasing their anti-aging benefits, and now new science shows they may give older adults a real edge in the gym.
A 2025 randomised controlled pilot trial tested the effects of drinking hydrogen-rich water (HRW) for six weeks in men and women over 50 starting a resistance training program. The results show that hydrogen tablets can improve exercise recovery, boost hormones, and support heart health.
If you’ve been wondering whether hydrogen tablets are worth adding to your fitness or longevity routine, here’s what the study found.
What Are Hydrogen Tablets?
Hydrogen tablets are dropped into water, where they dissolve and release molecular hydrogen gas (H2). Unlike alkaline water or electrolytes, H₂ acts as a selective antioxidant, reducing oxidative stress without blunting the beneficial signals of exercise.
Previous studies have shown that hydrogen tablets can:
- Decrease exercise-induced fatigue
- Improve endurance and VO₂ max
- Support metabolic health
- Reduce inflammation and oxidative stress
This new trial looked specifically at older adults who had never lifted weights before, a population that benefits most from strength training but often struggles with recovery.
Study Overview
- Participants: 27 healthy adults (average age ~58, 18 female)
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Program: 6 weeks of supervised resistance training
- Intervention:
- HRW group – equivalent to 12 mg hydrogen per serving, twice daily
- Control group – regular water (<0.1 ppm hydrogen)
- Design: Double-blind, placebo-controlled
Key Findings: Hydrogen Tablets and Exercise
1. Strength Gains in Both Groups
Everyone improved their muscle performance (as expected with resistance training). But hydrogen tablets offered unique additional benefits.
2. Boost in Testosterone and Cortisol Adaptation
The hydrogen group showed a significant rise in free testosterone — critical for muscle growth, energy, and motivation in older adults. Cortisol also increased in a way that reflects healthy exercise stress adaptation.
3. Cholesterol Improvements
Hydrogen tablets reduced total cholesterol and LDL cholesterol, supporting cardiovascular health while participants built muscle.
4. Less Muscle Damage, Faster Recovery
Biomarkers of muscle damage after training dropped significantly more in the hydrogen tablet group. This means:
- Less soreness
- Faster recovery
- More consistent training progress
5. Better Sleep Trends
Those taking hydrogen tablets also tended to report improved sleep quality. While not statistically significant, this aligns with hydrogen’s role in balancing stress and recovery.
Why Hydrogen Tablets Could Be a Game-Changer for Exercise After 50
Resistance training is the most powerful intervention for healthy aging, but recovery can become harder as we get older. This study suggests that hydrogen tablets make training safer, more effective, and more sustainable by:
- Supporting hormones like testosterone
- Protecting the heart with lower cholesterol
- Reducing post-exercise muscle damage
- Potentially improving sleep quality
For anyone over 50 starting strength training, hydrogen tablets look like a risk-free way to maximise results.
Hydrogen Tablets vs Regular Water
Both groups improved just from training, but hydrogen tablets went further — faster recovery, stronger hormone response, and better blood markers. Regular water (the placebo) simply couldn’t match it.
Takeaway: Hydrogen Tablets and Exercise Recovery
This pilot trial adds to a growing body of evidence that hydrogen tablets can enhance exercise performance, recovery, and long-term health.
Whether you’re an athlete looking for recovery hacks, or someone over 50 wanting to stay strong and healthy, hydrogen tablets could be the missing link in your training program.
Reference
Kuzmanovic J, Todorovic N, Ranisavljev M, Javorac D, Korovljev D, Tarnava A, et al. The effects of drinking hydrogen-rich water for six weeks on exercise-related biomarkers in exercise-naïve men and women over 50 years following a resistance training program: a randomised controlled pilot trial. Published online June 17, 2025. DOI: 10.1080/15438627.2025.2521474