What are the health benefits of mineral water?

 

1. A source of magnesium

Bottled mineral water can be a source of magnesium. This nutrient plays an essential role in regulating blood pressure, blood glucose levels, and nerve function.

Some sources have more or less magnesium than others. The amount of magnesium in water can range from 1 milligram per liter (mg/l) to more than 120 mg/l, depending on the source.

The daily recommended allowance for magnesium is as follows:

  • 310–320 mg for adult females

  • 400–420 mg for adult males

According to the Office of Dietary Supplements, most people in the U.S. consume less than the recommended amount of magnesium.

Below are some symptoms of magnesium deficiency:

  • loss of appetite

  • fatigue

  • muscle weakness

  • nausea and vomiting

A severe deficiency may cause some of the following:

  • numbness or tingling

  • muscle cramps

  • low calcium or potassium levels

  • mood changes

  • an irregular heartbeat

  • seizures

 

2. Lowering blood pressure

Having low levels of magnesium may contribute to high blood pressure, congestive heart failure, and conditions that cause irregular heartbeats.

Mineral water rich in magnesium may therefore help lower the risk of cardiovascular disease.

small-scale 2004 study involving 70 adults with borderline hypertension and low magnesium levels found that drinking 1 liter of mineral water per day decreased their blood pressure.

 

3. Regulating blood circulation

Mineral water may contain large amounts of calcium, magnesium, and potassium, all of which promote blood circulation.

Calcium is necessary for building and maintaining strong bones. It also regulates the rate and rhythm of the heartbeat.

 

4. Strengthening bones

The calcium in mineral water may help strengthen a person’s bones.

Mineral water contains calcium, which helps promote bone strength. When bone tissue breaks down, the body deposits new bone in its place.

During adolescence, new bone is deposited faster than old bone breaks down. However, after the age of 20, bone loss can start outpacing bone formation, which can lead to brittle, weak bones.

Regular exercise and diets rich in calcium can strengthen bones and prevent bone loss.

Authors of a 2017 study compared how the body absorbs calcium from milk, calcium supplements, and mineral water. They concluded that mineral water with high amounts of calcium can, in fact, improve the body’s calcium supply.

Magnesium also supports strong bones. The results of a large-scale 2014 cohort study suggested that older women with a high magnesium intake, of more than 422.5 mg per day, had more bone density than those with a lower intake of the mineral.

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5. Promoting digestive health

Getting enough magnesium in the diet can help prevent constipation and improve the health of the digestive system.

Magnesium draws water into the intestines, which improves stool consistency. It also relaxes the intestinal muscles, supporting regular bowel movements.

According to the findings of a randomized controlled study, drinking mineral water containing magnesium sulfate and sodium sulfate led to more frequent bowel movements and improved quality of life among people with constipation.