Six Benefits of Magnesium Water
Fresh foods like fruits and vegetables have most of the vitamins and minerals the human body needs to function properly. Magnesium is an essential mineral that is in many of the foods people consume, such as:
The ions in magnesium help to control over 300 biochemical reactions in the body and functions like muscle contractions, the reproduction of cells, and it transports substances from cell to cell. One way to add magnesium to your diet and take advantage of its many benefits is to drink magnesium water.
What is Magnesium Water?
Although magnesium is present in mineral water, the term usually refers to magnesium bicarbonate water that can be made at home. While the primary source of magnesium is food, adding it to city drinking water sources provides many benefits.
Many households and municipal areas soften their water to prevent hard water from damaging water lines, dried skin, and damage to clothes. Hard water is water that contains a high mineral count because it passes through limestone and chalk. Limestone and chalk primarily consist of magnesium and calcium carbonates.
Magnesium carbonate is insoluble, meaning it doesn’t dissolve in water. Traces of it get into city water supplies and end up sticking to metal pipes, which eventually clog the water lines. It can also damage clothing, interfere with water flow to appliances, and stain porcelain sinks and bathtubs.
Health Effects of Missing Magnesium
To prevent damage to appliances and keep minerals from accumulating in water lines, it undergoes softening. Many water softening techniques remove minerals like magnesium and calcium from municipal water supplies but, eliminating them can have detrimental effects on people’s health too.
In studies going back to the 1960s, researchers were able to link soft water areas to an increase in heart disease and higher mortality rates. However, when officials put magnesium back into the water, there was a reduction in sudden deaths from cardiovascular disease and strokes. Also, according to a 2012 study, there were also improvements in lung cancer rates.
The rates of other types of cancers fell, like esophageal and prostate cancers, the rate of Sudden Infant Death Syndrome (SIDS), cerebrovascular diseases, and the risk of dying from type 2 diabetes also fell. Along with municipal water supplies, magnesium is in most commercial mineral waters. It usually occurs naturally, but some companies add it to their water.
Magnesium in Mineral Water
Some of the most common brands of mineral water that are sold in American stores and restaurants contain moderate to high levels of magnesium. For instance, Evian contains 24mg per one liter of water (mg/L), while San Pellegrino has 55.9mg/L, Original Fountain of Youth Mineral Water has 609mg/L, and Gerolsteiner has 109mg/L.
If you’re following a low sodium diet, read the labels on mineral waters to determine how much sodium are in them. For instance, Gerolsteiner has 118mg/L of sodium, and San Pellegrino has 36mg/L of sodium. Other commercial water companies also add both magnesium and sodium, along with calcium to their bottled waters.
The brand SmartWater, which is spring water from Britain that contains magnesium chloride. The mineral naturally exists in ocean water, but it is put into SmartWater. Some drinks tout themselves as electrolyte drinks also add magnesium to their formulas. However, many people drink magnesium bicarbonate water that they make themselves.
What is Magnesium Bicarbonate?
While magnesium is an essential natural mineral, bicarbonate refers to bicarbonate of soda, more commonly known as baking soda. Not only is baking soda found in most cupboards for use in recipes, cleansers, and to absorb odors in refrigerators, it is also in antacids.
The benefit of drinking water containing magnesium comes mostly from the mineral itself. By drinking it in water, whether it is magnesium bicarbonate water or mineral water, it absorbs into the body better and can circulate throughout it. Magnesium bicarbonate water makes it easy for humans to get the magnesium they need to help the body function as it should.
Benefits of Magnesium Water
Bicarbonate is put into water with magnesium to help balance the body’s acidity or pH levels. It helps remove toxic acids from the body while you're feeding it magnesium at the same time. Although you can find magnesium bicarbonate in some commercially bottled waters, most people make magnesium water at home to take advantage of its many benefits.
Aids in Calcium Absorption
Calcium is another essential mineral that the human body needs for strong bones and teeth. However, calcium is difficult for the body to absorb on its own. Drinking magnesium bicarbonate water can make it easier to absorb calcium and Vitamin D into the body. As a result, bones become stronger and denser helping to prevent osteoporosis.
Balances the Body
The bicarbonate in the water also benefits the body because it can help remove excess acids and balance pH levels. It is an alkalizing agent that can reduce the effects of inflammation and acid on the body.
Excess body acids can increase the risk of developing ailments like arthritis and osteoporosis. By removing the excess acids, it helps to balance the body’s pH levels and improve bodily functions, like kidney function.
Keeps the Heart Healthy
Magnesium helps to relax muscles after they’ve been contracting, including the heart. Getting adequate amounts of this mineral also reduce hypertension and plaque build-up in arteries. Heart attack patients are sometimes given magnesium to reduce the risk of dying.
Research by the National Institutes of Health, NIH, shows having higher levels of magnesium in the blood reduces the risk of cardiovascular and ischemic heart disease. Higher magnesium levels could also reduce the risk of having a stroke.
Reduces Depression Symptoms
Ensuring that you get adequate levels of magnesium can help reduce the symptoms of depression. A study of 8,800 participants found that those under 65 who had low levels of magnesium in their diets stood a 22 percent greater risk of suffering from depression.
Another trial studying adults with depression showed that giving them 450mg of magnesium per day was as effective as antidepressants in improving their mood. By drinking magnesium bicarbonate water, you can help improve both your brain function and moods.
Reduces Risk of Diabetes
By ensuring that your body maintains good levels of magnesium by drinking it in water, you can reduce your risk of developing diabetes. Studies found that about 48 percent of people with diabetes have low levels of magnesium in their blood and it can decrease insulin’s ability to control blood sugar levels.
47 percent of people with who took in high levels of magnesium through diet and supplementation were less likely to develop diabetes. Also, diabetics could improve their blood sugar levels and hemoglobin A1C by increasing their intake of magnesium.
Inflammation is linked to many chronic diseases, obesity, aging, and arthritis. Studies indicate that low levels of magnesium in the body have a link to chronic inflammation, helping to cause many medical issues like high blood sugar, triglyceride, and insulin levels.
By supplementing with magnesium, it reduced the inflammatory marker CRP and other such markers in adults, people with prediabetes and those who were overweight. Foods high in magnesium can also help reduce these same inflammatory markers.
Daily Recommended Intake
The NIH recommends the daily intake levels of magnesium for both men and women, which can be met through eating foods with high levels of the mineral or using supplements, as well as drinking magnesium bicarbonate water.
For women, the recommended daily intake, RDI, of magnesium is between 310 and 320 milligrams per day. If a woman is pregnant, she needs to take up to 400mg. For men, the RDI is 400 to 420mg each day.
Magnesium Bicarbonate Water Recipe
Since magnesium is made more bioavailable by drinking it in water with bicarbonate, many people make it themselves. All that is necessary to make magnesium bicarbonate water is:
Step One – Chill the sparkling or seltzer water, you can also use club soda.
Step Two – Measure three tablespoons of milk of magnesia out into measuring cup. If you use the powder, measure 3/4 teaspoon plus 1/8 teaspoon of it into a measuring cup.
Step Three – Open the water bottle carefully to retain as much of the CO2 as possible, and then add the milk of magnesia into the bottle and reseal it with the cap.
Step Four – Shake the bottle vigorously to mix the magnesium hydroxide with the water for about 30 seconds. When you stop shaking the bottle, the water will be cloudy, but as it clears, any of the magnesium that hasn’t fully dissolve into the water will sink to the bottom of the bottle. Shake it again to finish dissolving the remaining mineral.
Step Five – Allow the water to rest and turn clear. Make sure all the magnesium hydroxide dissolved. You can store the water in the refrigerator and drink 1/2 to one full cup each day, which will be 200 to 400mg of magnesium.
You can add flavor into the water with lime or lemon if you desire. Adding the magnesium water to your diet can improve your brain and body functions, reduce blood pressure, improve your memory and reduce the chances of heart disease for only a few cents per day.