Magnesium water, sometimes referred to as “mag water,” is water enhanced with an ingestible form of magnesium. This method efficiently combines mineral supplementation with daily hydration. Dissolving a measured amount of magnesium powder or liquid into water allows individuals to easily track their intake throughout the day. This approach offers a customizable alternative to traditional tablets or capsules, providing flexible dosing. It is especially useful for those who prefer not to swallow pills or who want better control over mineral absorption.
Identifying Suitable Magnesium Forms for Ingestion
The effectiveness of magnesium water relies on selecting a highly soluble and bioavailable form of the mineral. Bioavailability is the proportion of the substance that enters circulation and has an active effect. Organic forms of magnesium are generally more absorbable because they dissolve better in liquid than inorganic forms.
Magnesium citrate is a popular choice for water preparation, as it is highly water-soluble and bound to citric acid, which enhances absorption. However, due to its osmotic effect, magnesium citrate is known for its laxative properties, especially at higher concentrations. Magnesium chloride, a salt form, is also well-absorbed and dissolves readily, making it suitable for liquid supplementation. Magnesium bisglycinate, often offered in powder form, is bound to the amino acid glycine and is known for its high bioavailability and gentleness on the digestive system. Avoid using magnesium sulfate (Epsom salt) unless directed by a healthcare provider, as it is typically intended for topical use or as a high-dose laxative, not for regular daily supplementation.
Step-by-Step Preparation Method
Preparing magnesium water involves careful measurement to ensure a consistent dose. Begin by determining the serving size of your chosen magnesium powder or liquid, which specifies the amount of elemental magnesium per dose. While most powders include a scoop, using a precise digital scale for the initial measurement can confirm the accuracy of the dose.
Select a volume of water, typically 16 to 32 ounces, that you plan to consume over a set period, such as the entire day. Using tepid or slightly warm water aids in the complete dissolution of the powder, especially for less soluble forms. Stir the powder thoroughly until no visible particles remain, ensuring the mineral is fully dissolved for optimal absorption.
Taste is a common challenge, as many forms have a slightly chalky or bitter flavor. To improve palatability, consider adding natural flavor enhancers like a splash of lemon or lime juice, which may also promote absorption. Alternatively, a small amount of a natural sweetener, such as stevia or monk fruit extract, can mask the mineral taste without adding sugar. The solution should be consumed steadily rather than all at once to minimize potential digestive upset.
Determining Appropriate Consumption Levels
The overall safety and effectiveness of magnesium water depend on aligning your intake with established guidelines. The Recommended Dietary Allowance (RDA) for magnesium varies by age and sex. Adult men generally need 400–420 milligrams (mg) per day, and adult women need 310–320 mg per day. This daily allowance includes magnesium from all sources, including food and supplements.
The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg per day for adults. This is the maximum daily intake considered unlikely to cause adverse health effects. When calculating the concentration of your magnesium water, you must factor in the elemental magnesium content of the powder, not the total weight of the compound. For example, if you dissolve 300 mg of elemental magnesium into 32 ounces of water, each ounce contains roughly 9.4 mg of magnesium.
It is advisable to begin with a low dose, around 100–150 mg of elemental magnesium, to assess your body’s reaction before gradually increasing the amount. The most common sign of overconsumption is a laxative effect, which may present as diarrhea or abdominal cramping. Other signs of excessive intake include nausea, facial flushing, and stomach upset. If these early symptoms occur, the concentration of the magnesium water should be reduced immediately.