What it is
Regulatory status: dietary supplement (US). Not a medication. Not a device. Not a vitamin
At a glance
What it is, why people use it, the evidence, and what to know before trying it.
Why people use it
- Acts as an antioxidant / neutralizes free radicals (MDA, TBARS, 8-OHdG, SOD, vitamins C/E).
- Improves exercise recovery (creatine kinase, soreness, RESTQ-Sport, delayed-onset muscle soreness).
- Improves exercise performance (VO2max, endurance, torque / power, submaximal heart rate).
- Improves metabolic syndrome markers (fasting glucose, HbA1c, triglycerides, total cholesterol).
- Reduces liver fat in NAFLD.
- Lowers body fat / improves body composition.
- Lowers inflammation (CRP, IL-6, TNF-α).
- Safe at 1–3 tablets/day.
Evidence at a glance
Magnesium H2 tablets are a real chemical product: **~80 mg metallic Mg** makes a theoretical **6.67 mg H2**, of which an open glass keeps about **3.4–3.7 mg** and the body may see about **5 mg** if residual metal reacts in the stomach. Labels that say “12 ppm” without milligrams are not stating that number. The leftover drink is a **~80 mg magnesium dose per tablet** (160 mg if you follow the 2-tablet morning habit). Human evidence is **five small manufacturer-touched RCTs**. The 24-week metabolic-syndrome trial (n = 60) is the strongest single paper: fasting glucose 122 → 103 mg/dL, HbA1c 5.8 → 5.1%, triglycerides −47 mg/dL, TNF-α and IL-6 down, MDA down. The 8-week NAFLD tablet trial did **not** replicate the antioxidant or lipid story and **raised** MDA. The 4-week elite-athlete tablet trial did not move MDA or RESTQ recovery and showed a small fat-% dip, a CK dip, and +12.6% post-warm-up torque. Liver-fat MRI improved 2.9% in n = 12. Selective free-radical neutralisation has **never been shown in a human who drank a tablet**.