Water with extra hydrogen gas dissolved in it. The most consistent evidence points to small gains in exercise recovery — less fatigue and soreness — and modest improvements in antioxidant defenses, inflammation, and cholesterol and blood-sugar markers, clearest in people under higher stress. Very safe, but benefits are modest, unproven for aging, and fade once use stops. (Full Review)
| Marker | Target | Why |
|---|---|---|
| high-sensitivity C-reactive protein (hs-CRP) | < 0.5 mg/L | Tracks systemic inflammation, a primary target |
| Fasting glucose | 75–85 mg/dL | Screens metabolic response |
| HbA1c | < 5.4% | Average blood sugar over ~3 months |
| LDL-C and Apolipoprotein B (ApoB) | ApoB < 80 mg/dL (optimal < 60–70) | Core lipid outcome in trials |
| Triglycerides | < 80 mg/dL | Oxidative and metabolic marker |
| Oxidized LDL or 8-OHdG | Lower is better (no consensus optimal) | Direct oxidative-stress readouts |
| ALT / AST | ALT < 25 U/L (men), < 20 U/L (women) | Liver status, relevant to fatty liver |
| Estimated glomerular filtration rate (eGFR) | > 90 mL/min/1.73m² | Safety check for magnesium tablets |
| Serum or RBC magnesium | Serum 2.0–2.4 mg/dL; RBC 6.0–6.5 mg/dL | Safety check for tablet users |
Cadence: Baseline 1–2 weeks before starting; retest at 8–12 weeks, then every 6–12 months if use continues; kidney and magnesium checks sooner for regular tablet users