The link between gut health & obesity is stronger than you might think. People who are overweight or struggling with obesity often face gut health issues that can make things even more challenging. But don’t worry—there’s good news! With the right changes in your diet, especially by adding more fiber, and sources of prebiotics, you can help your gut work better & boost the weight loss journey.

So, why does the gut (the second brain) matter? Well, the gut is full of tiny bacteria, both good & bad, that help us break down food & keep us feeling healthy. When you feed it the right foods, the good bacteria thrive. But when you don’t, the bad ones take over, throwing off everything from digestion to metabolism. The gut is also known as the second brain because it influences how your brain works. That’s why people with an imbalanced gut environment may have an increased risk of being prone to mental issues (anxiety & depression). 

Here’s a SNEAK Peek of the information you will touch upon:

• How gut health & weight loss are connected.

• What are good and bad bacteria?

• Why the balance of bacteria in your gut matters.

• How adding fiber and prebiotics can help both your gut & your weight.

• Easy tips to improve your gut health without the hassle.

Ready to get started? Let’s dive in & learn about your gut.

How are Gut Health & Weight Loss Connected?

So, here is what you need to know: When your gut bacteria are in balance, everything runs smoothly. But when that balance is off, it can cause "gut dysbiosis" (a condition in which harmful bacteria increase, making losing weight harder & can even lead to obesity).

So, the question arises: How does gut health tie into weight? 

Well, research shows that people with obesity tend to have a less diverse microbiome, meaning they have a higher number of harmful bacteria. 

• Some of these bacteria, like Fusobacterium, can actually contribute to weight gain. 

• On the flip side, beneficial bacteria like Akkermansia muciniphila, Bifidobacterium longum, & Odoribacter splanchnicus are linked to better metabolism & easier weight management. Moreover, bacteria like Firmicutes, Bacteroides, Proteus, Actinomycetes, & Verrucomicrobia are found in healthy guts. 

• These tiny organisms can produce short-chain fatty acids (SCFAs), enrich lipopolysaccharides (LPS), & make vitamins A, B, C, K, & essential amino acids.

What happens when the balance is off?

When harmful bacteria like Fusobacterium increase & useful bacteria like Oscillospira, Ruminococcaceae, & Akkermansia muciniphila decrease, it can disturb your metabolism. 

This imbalance is often observed in those who are overweight or obese. It increases energy extraction from food and raises inflammation, which can lead to weight gain.

Good to know!

A healthy gut can make a real difference in how our body processes food & stores fat.

The 7 Impacts of Gut Microbes on Weight Loss

Have you ever wondered why some people lose weight easily while others struggle despite eating well and exercising? Now you can guess the answer: People with easy weight loss journeys are blessed with good gut bacteria or put a lot of effort into feeding the good ones.

The 7 roles of your gut microbiome in weight loss:

1. Gut Bacteria & Fat Burning

There are a few gut bacteria that help digest fiber and produce short-chain fatty acids (SCFAs), which increase metabolism & fat burning. Studies show that an imbalanced gut can lead to fat storage & a healthy gut helps burn fat efficiently.

2. Fiber’s Role in Weight Loss

Fiber is also one of the key players in weight loss. When your gut bacteria break down fiber, they create short-chain fatty acids (SCFAs) that help speed up metabolism. That’s why people who have more bacteria that can digest fibers can lose weight more easily.

3. Inflammation & Weight Gain

One of the main reasons for weight gain is the presence of bad bacteria in the gut. Bad gut bacteria can trigger inflammation, which is again linked to weight gain. But good bacteria, like Bifidobacteria, reduce inflammation, helping you lose weight.

4. Gut & Appetite Control

Gut bacteria also help regulate hunger by influencing hormones (like PYY & GLP-1). These hormones tell your brain when to stop eating. Therefore, supporting your gut bacteria (ensuring you have a robust microbiome or microbiota, etc) may help to regulate your hunger and chance of overeating which will make weight loss easier. 

5. Diet’s Impact on Gut Health

It is known that what you eat directly affects your gut bacterial environment. Diets high in fat & sugar can cause an imbalance, while fiber-rich foods support a healthy microbiome, making it easier to manage weight.

6. Gut Bacteria & Fat Storage

Some gut bacteria cause your body to absorb more calories and, while others help burn fat. Maintaining the right balance can be the key to preventing unhealthy fat storage.

Here's the fact: The balance of two types of gut bacteria, Firmicutes & Bacteroidetes, can impact weight. A higher Firmicutes-to-Bacteroidetes ratio is often linked to more fat storage, but as you lose weight, this balance can shift, promoting fat burning.

7. Lifestyle & Gut Health

Stress, poor sleep, & other lifestyle factors also affect your gut. Managing stress & sleeping well helps keep your gut in balance, supporting your weight loss efforts.

MUST KNOW ABOUT: A New Way to Look at Obesity 

Recent research has introduced a fresh approach to diagnosing obesity. Now, obesity does not rely solely on BMI, which measures weight against height; experts are now focusing on excess body fat and its impact on health. To get a clearer picture, the new definition suggests using tools like waist size and body scans alongside BMI for more accurate diagnoses. This means understanding whether your weight comes from unhealthy fat or beneficial fat and muscle mass, as both of the latter are good.

Now, let’s understand why dietary fiber is important & how it can help maintain a healthy gut & support weight loss.

How Can Dietary Fiber Help Both Your Gut & Your Weight?

You all know fiber is important, but do you realize how much it affects your gut & weight? In today’s world, people are eating less fiber, & this has had a negative impact on gut health. This change is linked to more cases of problems like inflammatory bowel disease (IBD) & autoimmune disorders. 

So, what’s happening? Well, fiber is important for keeping your gut healthy, & when you don’t get enough of it, it can lead to a lot of problems.

But here’s the good news: adding more fiber to your diet can work wonders for your gut & your weight! Let me explain how.

The Gut & Fiber Connection

The good bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) that act as superheroes for your metabolism. Also, they keep your gut lining healthy  & help keep inflammation (which plays a role in a whole host of diseases) at bay. 

Fiber-rich foods can help lower inflammation in the body, improve digestion, & even contribute to weight management.

How Does Fiber Help with Weight Loss? 5 Ways!

Now, let’s see how exactly fiber helps with weight loss. Well, it works in 5 amazing ways.

1. Reduces energy absorbed from food

2. Helps you feel full and satisfied

3. Boosts gut health

4. Controls blood sugar

5. Supports healthy digestion

So, How Do You Get More Fiber Into Your Diet?

It’s easier than you might think! Here’s a simple plan:

• Go for whole grains

• Snack on nuts & seeds

• Add more fruits &  veggies to your meals

• Incorporate legumes 

• For extra top-up with professional advice, you can add a food-based fiber supplement.

Wrapping It Up!

So, there you have it. A fiber-rich diet is a powerful tool for keeping your gut healthy, controlling inflammation & even helping with weight loss. By eating more fiber, you’re not just improving your digestion; you’re also supporting your metabolism, boosting your gut microbiome & helping keep your weight in check. It’s truly a win-win! So why delay adding more fiber to your meals? Your Gut &  your Waistline—will thank you!

Remember: Boosting Good Gut Bacteria & Eliminating Bad ones is all you need.

Disclaimer: The information provided in this blog is intended for general informational purposes and should not be considered medical advice. If you have any health concerns or specific conditions, it's always best to consult with a healthcare professional before making significant changes to your diet or lifestyle.

The discovery of tocopherols is widely known. Evans and Bishop discovered it as a dietary fertility factor in rats in 1922. But do you know who discovered tocotrienols? You might be surprised to learn that scientists initially misunderstood tocotrienols. Yes, you heard it right! Until the 1960s, tocotrienols were mislabeled as tocopherols due to their structural similarities.

Later, in 1964, Pennock and Whittle first discovered and described the isolation of tocotrienols from rubber plants. By 1980-90, with scientific advancements, scientists had identified eight different forms of vitamin E. Alpha, beta, gamma, and delta isomers of both tocopherols and tocotrienols!

What Makes Tocotrienols Superior

Both tocotrienols and tocopherols are known for their antioxidant properties. Then what makes tocotrienols a unique member of the vitamin E family? It's the 'tail' of the molecule that creates the whole difference.

Tocotrienols have a molecular formula, C27H40O2, that is quite similar to that of tocopherols, C29H50O2.

However, unlike tocopherols, tocotrienols have an unsaturated side chain with three C=C. The presence of three double bonds pulls the carbon atoms together, reducing the bond length compared to the single bonds. In simple words, the side chain of vitamin E tocotrienols is shorter compared to that of tocopherols, which impacts its effectiveness.

Studies support that double-bond positioning and isomerism can significantly influence mobility and lipid ion interaction. With their shorter side chain, tocotrienols can penetrate deeper into lipid membranes, combating oxidative stress, even in the regions that tocopherols might miss. According to recent research, tocotrienols are 40-60 times more potent antioxidants than tocopherols.

Isomeric Forms of Tocotrienols

Tocotrienols exist in four isomeric forms: alpha, beta, gamma, and delta. Let's see how they are different from each other.

Alpha-tocotrienol

α-tocotrienol has three methyl groups attached at 5, 7, and 8 positions. It is the most bioactive form of vitamin E tocotrienols, found in plasma and lipoproteins.

Beta-tocotrienol

β-tocotrienol contains two methyl groups at 5 and 8 structural positions. It is found in vegetable oils, nuts, and grains.

Gamma-tocotrienol

γ-tocotrienol has two methyl groups attached at the 7 and 8 structural positions. After delta-form, it is the best-known tocotrienol antioxidant.

Delta-tocotrienol

δ-tocotrienols are known for their anticancer properties and are one of the most potent antioxidant isomers of tocotrienol. It has a single methyl group, which is responsible for its high antioxidative properties.

So, does that mean tocotrienols and tocopherols aren't related at all?

Hold on! Despite their structural differences, tocotrienols and tocopherols share key similarities in function. Both vitamin E siblings consist of a chromanol ring, which is responsible for the antioxidation. Further, tocotrienols and tocopherols follow the same mechanism of action for combating oxidative stress. Let's see what is tocotrienols' exact mechanism of action.

Tocotrienol As A Potent Antioxidant: Mechanism of Action

Tocotrienols are powerful defenders against oxidative stress. Wondering what's the secret? Chromanol group and the flexible side chain.

Chromanol Group

The presence of a hydroxyl group (-OH) on an aromatic ring makes it easier for tocotrienol to donate a hydrogen atom, facilitating the reduction process. It readily donates electrons to free radicals, neutralizing them. Free radicals are highly unstable molecules with unpaired electrons. They often react with DNA cells, affecting their metabolism. By scavenging free radical activity, tocotrienols protect cells from oxidative stress.

Flexible Side Chain

Tocopherols also contain a chromanol group, which helps in inhibiting lipid peroxidation. However, the difference is that tocopherols are less flexible. The alkane side chain makes it impossible to penetrate deeper into the cell membranes, especially when it comes to thick lipid layers like the one present in the heart and brain. Thus, beyond essential oxidation protection, tocotrienols can also be beneficial in supporting cardiovascular and brain health. Given these advantages, the next question is—where can tocotrienols be obtained from?

Where Can You Get Tocotrienols Naturally

Unlike tocopherols, vitamin E tocotrienols have a rare natural presence. In most vitamin E food sources, like leafy vegetables and nuts, tocopherols are present in abundance. Latex of the rubber plant was the first source that indicated the presence of the tocotrienols. However, the distribution was uneven, with tocopherols having the majority.

Later, Dr. Barrie Tan, the world's foremost expert on vitamin E, discovered tocotrienols in palm oil and rice bran. Palm oil contains 70% of tocotrienols, and rice bran contains just about 60% of this potent antioxidant. In 2002, Dr. Barrie made a breakthrough discovery by identifying tocotrienols in annatto seeds. To this day, annatto remains the only known natural source that contains little to no tocopherols. On average, annatto seeds contain more than 90% of delta tocotrienols. Currently, there are annatto-derived vitamin E tocotrienol supplements for those struggling with the deficiency.

Health Benefits of Tocotrienols As Potent Antioxidants

Our bodies produce free radicals as a result of metabolic processes and environmental factors, majorly when oxygen is consumed for energy generation. In terms of chemistry, these free radicals are unstable molecules created when an atom or molecule gains or loses an electron. With an unbalanced electron, free radicals remain highly reactive.

At low levels, free radicals are beneficial for the body. They help with cellular responses and immune function. However, at higher levels, free radicals interfere with cellular function and metabolism. They can lead to oxidative stress, damaging cells and leading to chronic diseases such as diabetes, cancer, and even cardiovascular risks.

However, the good news is that the human body can combat oxidative stress by producing or taking antioxidants. Annatto-derived vitamin E tocotrienols are one of the most potent antioxidants that individuals may take in food or supplements. It can neutralize free radicals more effectively than any other vitamin E form, promoting overall cellular growth. Everyone can't consume annatto in its natural form (including paste, seeds, and annatto extract) due to demographic barriers. However, it is still possible for everyone to access GRAS-certified tocotrienol supplements to get the health benefits of tocotrienols.

Learn: The Science Behind Tocotrienol's Super Speed in Fighting Free Radicals

Advantage of Tocotrienol Supplementation: Beyond Antioxidation

If you think that all tocotrienol supplements can do is protect your body from lipid peroxidation, you might be jumping too quickly into results. Currently, tocotrienols are gaining significant attention worldwide due to their potential health benefits. Studies support tocotrienol as a neuroprotective compound that even exhibits anticancer benefits. However, human trials based on these potentials are still limited, causing a serious debate about the accurate mechanisms and results. Let's consider what scientific evidence says about the potential health benefits of tocotrienols.

Fights Inflammation

Chronic cellular inflammation in the body can contribute to tissue damage and severe health risks, including diabetes and cancer. In studies, tocotrienols have successfully suppressed pro-inflammatory pathways, including cyclooxygenase and lipoxygenase, that promote inflammation and pain.

Additionally, tocotrienols may inhibit nuclear factor kappa B (NF-κB), which controls the production of cytokines like IL-6, TNF-α, and IL-1β, driving chronic damage. With its antioxidative properties, tocotrienol prevents free radical-induced inflammation. Thus, tocotrienol vitamin E can contribute to overall cellular health.

Supports Brain Health

The nervous system is one of the vital organ systems responsible for the control and coordination of the human body. And tocotrienols can offer neuroprotective benefits. In an experiment, astrocytes treated with 180 mM glutamate experienced significant cell death. However, with tocotrienol treatment, astrocytes have shown improved cell viability.

Thus, tocotrienols may combat glutamate toxicity primarily by mitigating oxidative stress. Additionally, tocotrienols also support cellular energy production by maintaining mitochondrial integrity. It may support overall brain health by preventing cell death pathways associated with mitochondrial dysfunction.

Lowers Cholesterol

Well, this is one of the most unique properties of tocotrienols that tocopherols lack. In the 1980s, tocotrienols were first reported to lower cholesterol levels. Studies suggest that tocotrienols can inhibit the hepatic enzyme HMG-CoA reductase, which is responsible for cholesterol production. 

And do you know what's more interesting? Not only do tocopherols lack the ability to lower cholesterol, but they also counteract the effects of tocotrienols. This might be because α-tocopherol has been observed to induce enzymatic activity of HMG-CoA reductase. That's why tocotrienols are considered superior to their siblings.

Running from high cholesterol? See how you can control cholesterol levels through diet.

Cancer-Preventive Activities

One of the recent buzzes around tocotrienols is that it may be an adjuvant anticancer treatment. Even in clinical studies, tocotrienols have suppressed the growth of various cancer cell types, including pancreatic and prostate cancer. You might be wondering how that's even possible.

Tocotrienols may promote apoptosis, thereby preventing cancer cells from multiplying. Further, tocotrienols may also inhibit angiogenesis, the formation of new blood vessels that supply nutrients to tumors. Though there is less human-based evidence right now, in the coming times, tocotrienols may turn into promising agents in cancer prevention and therapy.

Strengthens Bones

Osteoclasts are associated with the destruction of bone cells. While they are essential for making space for osteoblasts to create new bone tissues, excessive osteoclasts can cause severe bone disorders, including osteoporosis and rheumatoid arthritis. In studies, tocotrienols have suppressed the formation of osteoclasts and also reduced their bone-resorbing activity.

Additionally, tocotrienols may modulate the expression of Receptor Activator of Nuclear Factor Kappa-Β Ligand (RANKL) and Osteoprotegerin (OPG), two critical regulators of bone remodeling. By decreasing RANKL levels and/or increasing OPG levels, tocotrienols may help inhibit osteoclastogenesis, thereby promoting bone formation and improving bone health.

Slows Skin Aging

If you are looking for a natural way to embrace your signs of aging, tocotrienols can be your savior. Research supports that vitamin E tocotrienols can protect skin from UV-induced oxidative stress. Tocotrienols can mitigate DNA damage and reduce sunburns.

Additionally, tocotrienols have been found to downregulate tyrosinase activity, the key enzyme for melanin production. By regulating melanin synthesis, it may reduce hyperpigmentation and age spots. As per recent research, topical application of tocotrienols strengthens the skin barrier function by improving skin hydration.

Promotes Hair Growth

In a clinical trial, participants with tocotrienol supplementation have shown significant hair growth. After 8 months of continuous tocotrienol supplementation, the group has shown about a 34.5% increase in hair count. However, there was no significant change in the cumulative weight of hair clippings, suggesting that the hair thickness and density of individuals remain unchanged.

Thus, in the near future, we may assume that tocotrienols can help with the condition of scalp alopecia. Though still unclear, the primary mechanism of action behind this is the ability of the tocotrienols to combat lipid peroxidation, which creates a favorable environment for hair growth.

Lesser-Known Therapeutic Benefits Of Tocotrienols

Beyond the above-mentioned health benefits of tocotrienols, there is some other lesser-known therapeutic potential, including:

Protection Against NAFLD

Nonalcoholic fatty liver disease (NAFLD) affects millions of people worldwide, with an estimated global prevalence of 32% among adults. Inflammation and oxidative stress are the primary contributors to NAFLD. Tocotrienols, which are more potent antioxidants than alpha-tocopherol, may help support NAFLD management.

An animal-based study shows that tocotrienols can reduce liver steatosis by regulating lipid metabolism. It also decreases inflammatory responses, preventing liver fibrosis and promoting hepatic health.

Supports Ocular Health

Tocotrienol vitamin E, with its antioxidant and anti-angiogenic properties, may support ocular health. In animal studies, topical application of tocotrienols delayed the onset and progression of cataracts.

Additionally, tocotrienols have been shown to inhibit angiogenesis, which can lead to vision loss by stimulating age-related macular degeneration (AMD). In AMD, the central part of the retina called the macula, is damaged. It thus affects the vision and ability to see fine details. When left unnoticed for the long term, people may lose their ability to drive or read smaller print.

Gastroprotective Effects

In a rat-based clinical trial, tocotrienols have exerted comparable effects as omeprazole, a popular proton pump inhibitor. Rats, when administered 60 mg/kg of tocotrienol or all, have significantly reduced the lesion index compared to the stressed control group.

Unlike omeprazole, tocotrienols upregulate growth factors, including vascular endothelial growth factor (VEGF), transforming growth factor-alpha (TGF-α), and basic fibroblast growth factor (bFGF), that facilitate the repair of gastric tissue injuries. Thus, it may help with gastric ulcers. However, these studies are solely based on animal trials and lack human compatibility.

Metabolic Disease Protection

Tocotrienols vitamin E may help in managing metabolic conditions such as obesity and type 2 diabetes. Studies support that tocotrienols may inhibit the differentiation of preadipocytes into mature fat cells. Thus, reducing fat accumulation may help manage excess body weight.

Additionally, it is observed that tocotrienol can improve glucose homeostasis by enhancing insulin sensitivity. Thus, tocotrienol supplementation may help with glucose metabolism. However, there is still some uncertainty. While animal studies have demonstrated promising results, human clinical trials have yielded mixed outcomes.

Now that the benefits of tocotrienols are clear, the next question is—how can they be taken for maximum effectiveness?

Taking Tocotrienols Supplement

You can take tocotrienol supplements in softgel capsules to ensure their maximum bioavailability at cellular levels. While it is okay to take the supplements anytime you want, it is best to take them with meals for better absorption.

Who Should Consider Tocotrienols Supplements

Vitamin E tocotrienols are definitely beneficial for individuals diagnosed with vitamin E deficiency. Additionally, tocotrienol supplementation can also be helpful for people with certain health conditions, including NAFLD, GIT issues, and cardiovascular risks. You can also include tocotrienols supplements if you want to support skin and hair health.

Note: Pregnant or lactating women or individuals should pay attention and not overtake the tocotrienols. Always consult a medical professional to determine the right way to add tocotrienols to your routine and find the ideal dosage for your needs.

Ideal Dose of Tocotrienols

When consumed in the recommended and ideal dose, tocotrienols are safe for most individuals. Recently, the FDA has also granted GRAS status to tocotrienol supplements. There is no FDA or WHO statement about the ideal dose of tocotrienols. Most of the websites and physicians suggest 200-600 mg of tocotrienols as an ideal dosage per day. However, 1000 mg of tocotrienol per day is generally considered tolerable.

Learn More: Right Tocotrienol Dosage & Nutrient Pairings for 13 Key Health Benefits

Are There Any Side Effects of Tocotrienols Supplements

Most individuals haven't registered any specific side effects while consuming tocotrienols, even at higher doses. However, it is best to consult your doctor if you observe any serious side effects like bleeding, bruising, stomachache, fatigue, or others.

Potential Drug Interactions of Tocotrienols

Tocotrienols are generally safe when taken at an ideal dose. However, according to medical research, you must be careful while taking tocotrienols with certain drugs, including:

Anticoagulant Drugs

Higher doses of tocotrienol vitamin E (≥300 mg/day) may interfere with blood-thinning medications like warfarin and aspirin. It may enhance its mechanism of action, increasing the risk of bleeding.

Antiestrogen Drugs

Anti-estrogen drugs like Tamoxifen work by modulating the hormonal balance and are used in breast cancer therapy. Vitamin E supplementation can interfere with the efficacy of such medications. However, one must note that in ideal dosage, it does not harm.

Immunosuppressant Drugs

Tocotrienols vitamin E may affect the pharmacokinetics of immunosuppressant drugs like cyclosporine A, altering its therapeutic levels.

Blood Pressure Drugs

Since tocotrienols may reduce blood pressure naturally, they can enhance the effect of BP-regulating drugs, which may reduce BP too low.

However, you must know that even medical reviews indicate that consumption of vitamin E at relevant doses is generally safe and may not cause adverse interactions with most medications. For further information, it is always best to consult medical recommendations.

Final Words

Undoubtedly, tocotrienols are the ultimate antioxidant compared to other forms of vitamin E. Whether you're getting them through food or high-quality supplements, adding tocotrienols to your routine could contribute to your long-term health.  So, have you considered adding them yet? Speak with your doctor to determine the right dosage and take a step toward better well-being today.

Disclaimer: These statements have not been assessed or evaluated by the Food and Drug Administration. The supplements listed above are not intended to diagnose, treat, cure, or prevent any disease. The findings are solely based on preliminary research and ongoing studies. Individual results after trying these health tips and measures may vary.

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But what is this hydrogen water, and what makes it unique? And can you include it in your daily routine? Let’s delve into the science behind it and understand what the hype is all about.

Let's decode Hydrogen Water!

Hydrogen water is simply regular water that has been enriched with molecular hydrogen (H₂), a gas believed to offer various health benefits. Unlike standard water, where hydrogen and oxygen are bounded as H₂O, hydrogen water contains an extra free hydrogen molecule, which may play a role in supporting different physiological processes.

But how does hydrogen water impact overall well-being? Let's explore five key health benefits of this miracle water. 

Hydrogen Water- Five Key Benefits

1. Healthy Aging

The world is not getting any younger. According to estimates, by 2050, around 21% of the global population will be aged 60 years or older. Thus, the need to stay healthy and young seems to be the need of the hour. 

Hydrogen water, with its potential ability to reduce inflammation and improve cardiovascular and metabolic health, can be a definite game changer.

A randomized controlled trial conducted on 40 older adults highlighted the encouraging results of hydrogen water on the quantitative assessment of aging biomarkers. The study emphasised on the potential ability of hydrogen water to act at the genetic level by increasing the telomere length, thereby enhancing the chromosomal stability. Moreover, a decrease in oxidative stress biomarkers such as serum malondialdehyde also favoured the proposed hypothesis. 

Besides, consistently consuming HRW for six months led to:

• Increase in brain choline and NAA levels in the left frontal grey matter

• Brain creatinine in the right parietal white matter

• Brain NAA in the right parietal mesial grey matter

Despite the supportive results, large trials are still needed to validate these findings and to build trust among consumers. 

2. Skin Health and Hydration

Celebrity-approved, hydrogen-rich water isn’t just good for your inner health, it’s a holy grail for your skin. Let us see how. Hydrogen water acts in a dose-dependent fashion. Therefore, topical application as a part of skin care routine often requires low concentration of hydrogen. The studies in this area are limited. As per a preliminary human evidence, hydrogen water may visibly reduce wrinkles after 90 days of bathing. Wondering how? It is because of the probable ability of hydrogen to:

• Supports collagen synthesis

• Protects against UV damage by modifying gene expression

• Reducing the formation of advanced glycation end product crosslinks (AGEs)

• Reducing oxidative stress and maintaining the calcium signaling pathway

There are some other evidences that support the role of hydrogen water in faster healing of acne marks, cleaning of blackheads and whiteheads. Bathing in hydrogen water has also demonstrated promising results in managing psoriasis. However, more research is needed to confirm these benefits.

3. Manage Mood, Anxiety and Sleep

There is hardly a person who does not complain of mood swings or anxiety. Not only it affect personal relations but is a big road block for professional growth as well. Thus, having a supplement that could manage this issue can be considered pathbreaking. But, does hydrogen water really hold this ability? Let’s understand!

Research in this area seems to be scarce yet promising. Some rodent studies have shown supportive evidence of the positive impact of hydrogen water on depressive behavior. 

A single human study with 26 participants shed light on the hopeful impact of hydrogen water administration on the mood and anxiety of the participants. The overall results favored the role of HRW in improving the quality of life of participants. 

Another parameter of healthy living that is seriously affected by mood and anxiety is sleep. There is no health without sound sleep. Hydrogen water may also aid in managing this very issue. Although relatively a new theory, hydrogen water’s potential in maintaining redox and regulating pro-inflammatory cytokines can help sleep apnea patients. 

However, while animal studies have shown promising results, human studies remain limited. Further research is needed to understand how hydrogen water affects brain health and mood regulation.

4. Muscle Recovery and Physical Performance

Hydrogen water has already gained a top position among athletes owing to its potential ability to support post-exercise recovery. There is ample evidence that favours hydrogen water’s ability in: 

• Reducing the healing time of soft-tissue injury

• Managing inflammation

• Lowering lactic acid buildup, thus managing the post-exercise soreness.

• Aid in increasing capacity and stamina

• Regulating redox by eliminating the exercise-induced oxidative stress.

While most of the users claim to enjoy the benefits of hydrogen water,  more studies are required to assess its role in managing muscle tears and recovery from concussions.

5. Supports Liver Health

Non-alcoholic fatty liver disease (NAFLD) is a growing concern among the American and Canadian populations.  The liver plays a vital role in detoxifying the body, and given the staggering stats of the individual getting affected by NAFLD, an attempt to find an effective solution seems reasonable. 

The research around the role of hydrogen water in NAFLD patients is limited. However, the results of the first human trial have been promising. The study reported a statistically significant reduction of liver fat, which was attributed to the potential effects of hydrogen water based on the proposed hormesis model. The research still needs validation by including a larger patient population.

Hydrogen water may contribute to the body's natural detoxification processes, but it should not be seen as a replacement for other healthy lifestyle choices.

Is Hydrogen Water Safe?

Hydrogen water has a good safety profile with no reported contraindications related to medications or health conditions. Patients have mentioned some rare and mild side effects, such as temporary digestive changes or mild headaches, which typically resolve on their own.

However, consumers should be careful of product quality:

• Some products may contain additives like magnesium or aluminum, which may not always be necessary or beneficial.

• Hydrogen gas escapes quickly, so drinking it immediately after opening or preparing is recommended.

Disclaimer: These statements have not been assessed by the FDA. The information contained within this page is for educational purposes only. It is not intended to replace the advice or attention of health care professionals.