Magnesium in Drinking Water: Improving Bone Health and Preventing Osteoporosis
- Published:
- Updated: December 14, 2024
Summary
Improve bone health and prevent osteoporosis with magnesium-rich drinking water:
- Role of Magnesium: Magnesium aids calcium absorption and bone structure maintenance, crucial for bone health.
- Magnesium in Drinking Water: Water sources, especially hard water, can provide bioavailable magnesium for better bone density.
- Impact on Osteoporosis: Studies link magnesium intake with increased bone mineral density, reducing the risk of osteoporosis.
Magnesium is also important for the bones. It helps to absorb and digest calcium, another bone-building mineral. Moreover, magnesium triggers the hormone calcitonin, which preserves bone mass by pumping calcium out of the blood and soft tissue back into the bones.
Magnesium also helps activate vitamin D for calcium absorption. – If you lack enough magnesium, your body can’t use calcium and vitamin D well, no matter how much you eat. The result of this is magnesium deficiency, which can have a massive impact on bone function and can result in weaker bones and a greater likelihood of fractures.
How Drinking Water Can be a Source of Magnesium
Water that is boiled and not just filtered can contain magnesium. Minerals are dissolved in water based on the source of the water and the treatment that goes into it. The magnesium is typically higher in hard water compared to soft water, for example. And so too are some brands of mineral water that contain a ton of magnesium.
The magnesium in bottled water is dissolved, ionic and easily absorbed by the body. Therefore, magnesium water is a great addition to your food intake of the mineral. A simple way to get in your daily magnesium requirement and maintain your bones.
Absorption of Magnesium from Water vs. Food
You can get magnesium from leafy green vegetables, nuts, seeds, and whole grains. But magnesium from food can’t be as effectively absorbed as from water. We are limited in how much magnesium we absorb from food, depending on what the food contains in its natural state, other chemicals in the food, and how well we digest it.
Conversely, water-soluble magnesium is bioactive – that is, it gets easily absorbed and used by the body. You drink magnesium-rich water and the mineral is soluble, so it is ready to absorb into the gut. Thus, magnesium water drinking can also supplement your daily intake of the mineral.
Studies Linking Magnesium Intake with Bone Density
There are numerous scientific studies which point to the relationship between magnesium and better bone density. According to these researches, regular magnesium consumption can boost bone mineral density, a critical component of osteoporosis prevention. The higher the density of bones, the more robust and healthier the bones are and the less prone they are to breaking.
The bone mineral density of postmenopausal women who took magnesium supplements increased substantially in one study. Similar findings have been found in other studies, and magnesium has a robust relationship with bone health. This means that taking magnesium consistently (even through water) is a great strategy to boost your bone health and avoid osteoporosis.
What is the Connection between Magnesium Deficiency and Osteoporosis?
Low magnesium is an indicator of osteoporosis. The illness causes crumbling bones and often goes hand-in-hand with deficiencies in minerals, such as calcium and magnesium. Without magnesium, calcium will be unavailable for absorption and cause the loss of bones.
As well as bone loss, low magnesium can cause other problems that impact bone indirectly. They are lowered levels of parathyroid hormone (the hormone that balances calcium levels) and low levels of vitamin D. For these reasons, taking enough magnesium (even from water) is essential to prevent osteoporosis.
Increasing Your Magnesium Intake: Tips and Suggestions
If you’re looking to boost your magnesium intake for bone health, here are some tips:
- Drink hard or mineral water: These types of water typically contain higher levels of magnesium.
- Incorporate more magnesium-rich foods into your diet: Foods such as leafy greens, nuts, seeds, and whole grains are great sources of magnesium.
- Consider a magnesium supplement: If it’s hard to get enough magnesium from your diet and water, you might consider a supplement. Always consult with a healthcare professional before starting any new supplement regimen.
Additional Health Benefits of Magnesium in Drinking Water
And not only is magnesium present in drinking water a boon for your bones; there are many other benefits. Magnesium, for example, helps keep your heart healthy by maintaining a normal function of your muscles and nerves. It also helps to regulate blood sugar and makes DNA and proteins.
Moreover, there are some reports that magnesium water can help reduce blood pressure and prevent heart disease. Moreover, magnesium has been associated with better mood and sleep, as it functions in the brain and mood management.
Is There Such Thing as Too Much Magnesium?
As important as magnesium is to bone health, you don’t want to take in too much of it. Too much magnesium results in hypermagnesemia, which is a condition marked by vomiting, diarrhoea, cramping in the stomach, irregular heartbeat and even cardiac arrest in extreme cases.
But hypermagnesemia is quite uncommon and often in the hands of people who have kidney disease, because the kidneys regulate magnesium in the body. But magnesium must be tempered.
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