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One of the latest water trends is magnesium-enriched water. This mineral is indeed crucial for the human body, as extensively researched by scientists. Here, we will discuss the pros and cons of magnesium water, its benefits, and where to obtain it.
Magnesium in Water
When discussing temporary hardness salts, calcium and magnesium bicarbonates are typically mentioned because they tend to precipitate as scale when boiled. However, magnesium content in temporary hardness salts is usually only about 5%. Most magnesium is found in more soluble compounds, such as sulfates, chlorides, and complex salts.
Magnesium is the fourth most abundant mineral ion in seawater, with concentrations reaching up to 1300 mg/L. In surface and groundwater, magnesium concentrations are generally lower, with mineralization usually reaching just a few tens of milligrams per liter.
In well water, magnesium levels can reach 100-150 mg/L. In groundwater and surface water, concentrations typically do not exceed 50 mg/L and may decrease during floods. In some water bodies, magnesium concentrations can reach up to 1000 mg/L.
The maximum allowable concentration of magnesium in drinking water for centralized water systems is not regulated, as no adverse effects are known at relatively high levels. For bottled and dispensed water, national sanitary standards set a limit of 80 mg/L, with optimal levels considered between 30-50 mg/L.
Benefits of Magnesium Water
There is a lot of evidence of benefits with this mineral, and unlike many other water components that have become popular in recent years, magnesium really deserves attention.
The daily magnesium requirement ranges from 360 to 420 mg, depending on gender and age. If a person consumes at least 2 liters of water containing 30 mg/l, he or she will be able to meet 14-17% of the daily requirement.
Below, we will discuss the main aspects of magnesium's impact on human health.
Magnesium and Cardiovascular Disease Prevention
There are numerous studies linking magnesium levels in water to the prevalence of cardiovascular diseases. For example, one review shows that people living in areas with low magnesium levels in water have higher mortality rates from ischemic heart disease compared to those with adequate magnesium intake. Some researchers even claim that consuming water with 10–100 mg/L of magnesium could prevent cardiovascular-related deaths in 30–35% of individuals, which equates to approximately 4.5 million lives saved annually.
Diabetes Prevention
A diet rich in magnesium is associated with a lower likelihood of developing diabetes, due to its role in glucose metabolism. Almost all clinical studies involving nearly 300,000 participants have shown the preventative effects of magnesium. Additionally, diabetes can lead to increased magnesium excretion, and a deficiency impacts insulin synthesis, further worsening the condition. Consequently, people with diabetes have a higher need for magnesium.
Osteoporosis Prevention
Magnesium plays a key role in bone tissue formation and in the synthesis of parathyroid hormone and the active form of vitamin D, which are essential regulators of bone health. For instance, one study showed a direct correlation between an intake of 290 mg/day of magnesium and a reduction in bone resorption (the breakdown of bone tissue).
Migraines
Magnesium deficiency is associated with migraines. According to the American Academy of Neurology, incorporating sufficient magnesium into the diet may reduce the frequency and severity of migraine attacks in some people.
Cancer Prevention
Research suggests that water with moderate hardness, specifically with calcium and magnesium salts, can reduce the likelihood of cancers in the gastrointestinal and urogenital systems. The most evident association is with a decreased risk of esophageal and ovarian cancers.
In addition, magnesium positively affects male reproductive health, digestion, reduces muscle cramps, and improves metabolism, among other benefits.
Harm from Magnesium Water
As mentioned above, international standards do not limit magnesium in water, as it does not cause severe side effects, and excess magnesium is effectively excreted by the urinary system. Magnesium is only generally limited by the water’s overall hardness level.
However, magnesium sulfate has laxative properties and is even used in medicine for this purpose, which attracts many fans of sulfate-magnesium mineral waters. Increased oral intake of magnesium sulfate can lead to diarrhea, vomiting, and dehydration. The bitter taste of water can often indicate a high magnesium sulfate content.
Which Mineral Waters Contain Magnesium?
Recently, bottled waters with magnesium have become popular. For example, Donat Mg mineral water contains up to 1000 mg/L of magnesium. One and a half to two glasses of this water fully meet the daily requirement for this element. It’s important to note that this water is sulfate-magnesium and has laxative properties due to its osmotic effect (drawing water into the intestines). Popular Ukrainian mineral waters like Borjomi and Myrhorodska can contain up to 150 and 50 mg of magnesium per liter, respectively. Magnesium content in mineral water can be found directly on the label.
How to Make Magnesium Water at Home
There are several ways to make magnesium water at home:
- Using filters with mineralization functions;
- Adding special mineralizing solutions or dry mixes.
Reverse Osmosis
A reverse osmosis system first demineralizes the water, removing all mineral and organic impurities, and then enriches it with calcium and/or magnesium by passing it through a special filter filled with a blend of soluble minerals. An example of such a filter is the Ecosoft P'URE Balance. Thanks to the optimal composition of the mineralizing mixture, it can provide up to 4-6 mg/L of magnesium and 10-15 mg/L of calcium.
Ion Exchange
Another option is filters based on ion-exchange resins. Traditional ion exchange technology replaces calcium, magnesium, and heavy metal ions in water with sodium or hydrogen. One of the breakthroughs of the last decade has been magnesium ion-exchange resins, which, instead of sodium or hydrogen, contain magnesium groups. As a result, calcium ions that cause scale and toxic heavy metals are removed from the water, and magnesium is introduced.
These ion-exchange resins have shown excellent results not only in drinking water filters, dispensers, and vending machines but also in the hospitality industry. Magnesium enhances the flavor of coffee without creating significant scale buildup in coffee machines and other equipment.
Water Mineralization with Magnesium
Some water-dispensing kiosks offer dosing of pre-prepared solutions into water. This mineralization method allows for specific concentrations and ratios of magnesium, calcium, and other ions in the water, but it can only be applied in large water production systems, as the solutions require regular replacement due to an increased risk of microbial growth.
Various dietary supplements for home water mineralization also exist. For drinking water, a popular option in alternative medicine is coral powder, which releases certain amounts of calcium and magnesium when dissolved. However, no specific information on the salt content provided by this “miracle remedy” was found.
As you can see, magnesium water can be an excellent way to increase daily intake of this mineral. Water purification systems with magnesium filters are a reliable solution for this purpose.
