Magnesium is responsible for over 300 enzymatic reactions within the body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses. The human body contains around 25 grams of magnesium. With 50-60% stored in the skeletal system, the rest resides in muscle, soft tissue, and bodily fluids. (1)
Of the minerals found in the body, Magnesium is considered the fourth most abundant mineral present. (1) When looking to maintain the overall health of your body, making sure your body has enough magnesium is essential.
How Magnesium Can Support You
Magnesium is an essential mineral and electrolyte that plays a role in many bodily processes including energy production, muscle and nerve function, bone structure, and DNA/ RNA protein synthesis. (1)
Though high amounts of magnesium can be found in foods such as seeds, nuts, and whole grains, many people still require taking additional magnesium supplements to ensure proper magnesium levels. From disease prevention and utilized as a laxative, magnesium hosts a number of benefits:
- Skin Treatments- Magnesium can be applied to the skin to help treat infections for ulcers, boils, and to decrease the time it takes for a wound to heal. (2)
- Nutrition- When injected, magnesium can provide treatment for magnesium deficiency for health complications such as cirrhosis, pancreas infections, and high blood pressure during pregnancy. (2)
- Health Conditions– In addition to supporting nutrition, magnesium injections can treat a number of serious health issues. Benefits of magnesium include aiding asthma, irregular heartbeat, complications from lung disease, cluster headaches and migraines, and the prevention of cerebral palsy. (2)
- Premenstrual Syndrome- Magnesium combined with vitamin B6 can help relieve PMS symptoms such as bloating, insomnia, and mood shifts. (3)
- Anxiety Relief- Recent studies have shown that lower levels of magnesium may be linked to a higher level of anxiety. Diets that include magnesium can help prevent bacteria that reside in the gut, overall minimizing behavioral anxiety and mood disorders. (2)
Magnesium Deficiency
Magnesium is vital for disease prevention and overall health. For this reason, when magnesium levels are low, the body becomes at risk for diseases such as osteoporosis, high blood pressure, heart disease, diabetes, and stroke. (2)
In the early stages of magnesium deficiency, symptoms can include (but not limited to), nausea and vomiting, loss of appetite, tiredness, and body weakness. As the condition worsens, symptoms such as cramps, seizures, and abnormal heart rhythms may occur.
Because the body can retain good levels of magnesium, it’s considered rare to experience deficiency symptoms. There are specific groups of individuals who may be susceptible to lower levels of magnesium. If you have gastrointestinal diseases, type 2 diabetes, or alcohol dependency, you may be at risk for magnesium deficiency. (1)
DIY: Magnesium Water Recipe
You may be looking to up your intake of magnesium to ensure healthy magnesium levels or simply seeking relief from headaches and muscle pain. Magnesium supplements such as topical oils can assist in reducing muscle stiffness, spasms, and cramps while also promoting natural muscle recovery. (5)
Another simple way to increase your magnesium levels is with magnesium bicarbonate drinks. To make it even easier, you can easily and affordably make your own magnesium water from home.
While only found in liquid form, magnesium bicarbonate is a complex, hydrated salt. It’s recommended that you consume high alkaline magnesium bicarbonate water. High alkaline magnesium bicarbonate water can aid with digestion and increase the absorption of nutrients. It can also increase energy levels and cell detoxification.
The recipe below is based on the reaction of magnesium hydroxide (found milk of magnesia) with plain carbonated water. Here’s how to make your own:
What you’ll need:
- 1- liter bottle of fully carbonated unflavored seltzer water. Be sure the seltzer contains only water and carbon dioxide (CO2). Note: You can also use club soda with a small amount of added sodium.
- 3 tablespoons Milk of Magnesia (MoM)
Directions:
- Chill a 1-liter bottle of fully carbonated unflavored seltzer water.
- Thoroughly shake the bottle of Milk of Magnesia. Measure and set aside 3 tablespoons.
- Carefully remove the chilled seltzer from the fridge. Make sure that you don’t shake or agitate it. To minimize the loss of CO2. Once the initial fizzing subsides, add the Milk of Magnesia.
- Replace the cap on the water bottle immediately. Shake the mixture vigorously for 30 seconds or until the liquid is cloudy.
- Set aside for approximately 30 minutes. You will notice the liquid will have cleared, and any un-dissolved magnesium hydroxide will have settled to the bottom of the bottle.
- Add lemon for taste and enjoy!
Repeat this process one more time. Once the liquid is clear again, all of the magnesium hydroxide in the MoM should have reacted with all of the CO2 to become dissolved (ionized) magnesium and bicarbonate.
When complete, your 1-liter of magnesium bicarbonate water is said to contain 1500 mg of magnesium and 7500 mg of bicarbonate. To store, keep water in the refrigerator. If you notice the sides of the bottle “caving in” when the liquid clears, this simply means the reaction is complete.
*Tip: Try adding some flavor to water drink using slices of fresh lemon or lime.
Serving Suggestion: An ideal serving size for magnesium is 200 mg a day (about 1/2 cup) of this recipe. If preferred, the serving size can increase to 1 cup, however, taking more than 1 cup may end up causing loose stools.
