Magnesium is an essential mineralYou need what your body needs. Magnesium is just as important for bone health as calcium. Magnesium is one of those nutrients that you don’t really notice until you don’t have enough—then you can feel it everywhere in your life.
From your ability sleep well to your mood, muscle cramps, and hydration to your cellular function, magnesium is essential in more than 300 biochemical reactions in your body. Insufficient or deficient magnesium may lead to a variety of health problems.
Magnesium can come in many forms, just like calcium, and not all offer the same benefits. Magnesium Bicarbonate has been gaining popularity recently and for good reason. In this blog post, I’ll explain how it’s different from other forms of magnesium. I’ll also tell you exactly how I make it for myself with an easy recipe you can replicate in your own kitchen to optimize your health.
What is Magnesium, and How Does It Work?
Magnesium, a mineral that supports many, is important. vital physiological functions, including:
- Cellular energy production
- Protein synthesis
- Cellular signaling
- Nutrient transport
It’s absolutely necessary at a metabolic, DNA, and cellular level.
These important biological processes might not be possible if you don’t have enough magnesium.
You also need magnesium for other reasons. It’s important for:
- Normal vitamin D, calcium absorption
- Bone health and prevention of osteoporosis
- Heart health
- Normal heart rhythm
- Healthy blood pressure
- Healthy glucose levels and normal insulin responses for metabolic health
- Production of glutathione (the body’s master antioxidant)
- Balance of electrolytes
- Transport of nutrients across cell membranes
- Nerve impulses
- Muscular contractions and muscle function
- Carbon dioxide reduction in the body
- There are many more!
As you can see, magnesium isn’t just a fad nutrient, and it isn’t of little consequence. All nutrients have their place, but magnesium is at the top of the list.
Who is most likely to be low in magnesium?
Even though magnesium is such an essential nutrient, it’s also a common deficiency. Magnesium can be found in as many as half of the U.S. population doesn’t get enough magnesium.
The recommended dietary allowance for magnesiumThere are changes depending on sex, gender, age, stage, and life stage. While pregnant women have a higher magnesium requirement than non-pregnant ladies, breastfeeding does not increase your need.
Supplements should not exceed 350 mg of magnesium daily. Multivitamins usually contain less than half of this amount.
Magnesium absorbed from food is different from magnesium absorbed from supplements. Supplements that contain too much magnesium can cause diarrhea and intestinal discomfort depending on the form. Magnesia can also be used as a laxative with Milk of Magnesia.
Magnesium can also have a negative effect on how your kidneys function, especially if there are already known kidney problems.
Magnesium can be found in foods like leafy green vegetables, legumes, beans and seeds. However, most people don’t eat enough of these to meet their daily needs. Even if you do eat these foods, it may be difficult to digest some of them due to the presence of. anti-nutrientsLike oxalates.
Magnesium absorption may also be affected by taking magnesium supplements too much zinc, eat a lot of fiber, or don’t eat enough protein. The average human body has 25 grams of magnesium per day. 60% of magnesium is found within the bones, and the rest is found intracellular fluid and muscle. Your blood contains less then 1% of the magnesium you have.
Could you be low on magnesium? It’s very possible! Even if your diet is high in magnesium foods and you take a multivitamin, you might not be getting enough. How can you tell?
Signs of low magnesium levels include:
- Muscle cramps and spasms
- Muscle weakness
- Abnormal eye movements
How can Magnesium-based forms differ?
Magnesium can also be used to supplement other nutrients. It is a popular dietary supplement. It comes in many forms, each with a different purpose and use.
The most common magnesium supplements are:
- Magnesium citrate
- Magnesium glycocinate
- Magnesium lactate
- Magnesium sulfate
- Magnesium oxide
- Magnesium malate
- Magnesium chloride
- Magnesium taurate
- Magnesium L-threonate
- Magnesium orotate
There are so many magnesium forms, how can you choose the best one?
Some magnesium supplements work better than others to correct deficiencies. Magnesium citrateBecause it is well-absorbed in your gut, this is a common form of magnesium deficiency treatment. People with sensitive stomach conditions may experience discomfort from the laxative effects.
People who require magnesium supplementation that doesn’t affect their gut function. magnesium malateIt might be a good idea.
For specific purposes, certain types of magnesium are best:
- Magnesium citrateIt may have a laxative action, which could help with constipation. It may also cause diarrhea. calming effects.
- Magnesium oxideIt is used to provide laxative benefits.
- Magnesium taurateThis is used for supporting healthy blood sugar levels.
- Magnesium L-threonateMagnesium is the only known form cross the blood-brain barrierIt supports cognitive function and mood, making it an ideal choice.
- Magnesium sulfateIt is also known by the name Epsom salt. It is absorbed through skin.
- Magnesium glycocinateThis amino acid is used in combination with the amino Acid glycine. supporting healthy sleep. I’ve heard that it’s gentler for those with digestive issues as well.
- Magnesium orotateSupport cardiovascular healthSupports the muscular system.
What is Magnesium Bicarbonate?
There is another form of magnesium that we haven’t talked about yet: magnesium bicarbonate. (Not to confuse with sodium bicarbonate!)
Magnesium bicarbonate can be taken in water as a form magnesium. It helps to meet your daily magnesium requirements and maintains a healthy pH.
Your body is always trying to maintain equilibrium or homeostasis. This means that your pH levels must be controlled so they don’t become too acidic or alkaline. Magnesium Bicarbonate works with other electrolytes to maintain a healthy pH in the body.
While it’s great to try to get most of your magnesium from food intake alone, it’s often difficult to do so. Magnesium bicarbonate can be added to your diet to help you avoid the need for a supplement, but still give your body the additional magnesium minerals it needs.
How to make Magnesium Bicarbonate water
I make my own magnesium bicarbonate and magnesium hydroxide water. It’s super easy and you can save money by making your own magnesium bicarbonate water with magnesium hydroxide.).
Here’s how I do it:
- Get a 33.8-fluid ounce of Sparkling mineral water. To ensure that there is still some room in your bottle, pour out 100mL (about seven tablespoons). (You can’t use plain drinking water or flavored carbonated water because it will not form the same. Seltzer water is also available.
- Keep the fridge in the refrigerator at least 30-60 mins.
- Take the lid off and gently tilt the bottle to one side. Take the lid off and gently remove it. add ¼ teaspoon of magnesium hydroxide powderSlide the powder down the inside of your bottle. You should not shake the powder while you add it to the bottle.
- Add the powder to the container and quickly replace the lid. Mix well 60 seconds. Put it back in the fridge for another 30-60 minutes.
- For best results, shake the bottle once more. 60 seconds.
- For another 30 minutes, place it back in the fridge. Your homemade magnesium bicarbonate supplement should now be ready for use.
How to Take Magnesium Carbonate
It’s important to note: you are not going to drink this whole bottle in a day. Too much magnesium bicarbonate water can cause serious intestinal discomfort, cramping and electrolyte imbalance. It can even lead to magnesium toxicity. Too much magnesium in one day can be dangerous to your heart and other muscle.
You don’t want to make your body too alkaline. All you need to supplement your daily magnesium intake is 1-2 small glasses per day, about ¼ to ½ cup each. Limit the amount of magnesium you consume if you take magnesium supplements or eat lots of magnesium-rich food.
Here are some things you might want to know:
- If you like a little taste in your drink, you can add magnesium bicarbonate to juice.
- If you aren’t used to taking magnesium supplements, it is a good idea to start slowly and gradually increase your intake. This will help you to adjust and prevent any discomfort. You might also discover that you may need less than what you think.
- Magnesium bicarbonate does not refer to magnesium carbonate. It is a nonliquid form of a magnesium supplement.
- Many medications can also deplete magnesium levels or cause magnesium absorption problems, including insulin, blood pressure medications, metformin, insulin, antacid medication, warfarin and estrogen, birth control pills and asthma inhalers. You should talk to your doctor if you are taking any of these medications. Also, consider an RBC magnesium test (NOT serum magnesium) to check your magnesium levels.
To stay active, magnesium bicarbonate must be kept refrigerated. If you don’t drink it all within a few weeks, you may notice some white powder settling at the bottom of the bottle. This may mean that it has lost some of its potency, but it’s not bad to drink. Make sure to get enough magnesium bicarbonate into each drink.
Can Magnesium Bicarbonate be given to children?
Magnesium is a vital nutrient for children. They need it for the same health benefits that adults do, and many don’t get enough in their diets. You need to be cautious about the dosage of supplements for children compared to adults. Children have different RDAs for most nutrients than adults.
Most supplements are labeled for children aged 4 and over. This means that if your children are older, you may be able give magnesium bicarbonate to them at a lower level than yours. Your pediatrician, functional medicine doctor, or other health care provider should be consulted if your child is younger that age 4.
The Bottom Line
Magnesium, a vital nutrient, is something we all need. Most of us don’t get enough in our daily diets. Magnesium bicarbonate can be made at home to support your magnesium intake. I have loved integrating it into my daily wellness routine because it’s simple to do and actually feels like a treat. Although swallowing supplement capsules is fine, I find it helps me to be a more mindful mama by drinking a small amount and investing in my mental health.
This article was reviewed medically by Jessica Meyers, MPAP, PA-C, RH(AHG), who is a specialist in functional medicine and herbal protocols. Jessica can also be found at Instagram. This is not a recommendation for medical advice. We recommend that you consult your doctor.
Are you taking a magnesium supplement? Have you ever made magnesium bicarbonate? Please share your experiences with me in the comments section below!
- National Institutes of Health. (2021). Magnesium.
- Institute of Medicine. (1997). Background information about Magnesium Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride.
- Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694.
- Fulgoni, V. L., 3rd, Keast, D. R., Bailey, R. L., & Dwyer, J. (2011). Foods, fortificants, and supplements: Where do Americans get their nutrients? The Journal of nutrition, 141(10), 1847–1854.
- Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929.
- Spencer, H., Norris, C., & Williams, D. (1994). Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. Journal of the American College of Nutrition, 13(5), 479–484.
- National Library of Medicine. (2021). Magnesium deficiency.
- Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biological trace element research, 187(1), 128–136.
- Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730.
- National Center for Biotechnology Information (2022). PubChem Comppound Summary for CID14792, Magnesium dioxide. Retrieved January 3, 2022 https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide.
- ELDerawi, W. A., Naser, I. A., Taleb, M. H., & Abutair, A. S. (2018). The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients. Nutrients, 11(1), 44.
- Zarate, C., Duman, R. S., Liu, G., Sartori, S., Quiroz, J., & Murck, H. (2013). New paradigms for treatment-resistant depression. Annals of the New York Academy of Sciences, 1292, 21–31.
- Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effects of Nonessential Amino Acid Glycine: A Review. 2017 1716701. Oxidative medicine & cellular longevity.https://www.hindawi.com/journals/omcl/2017/1716701/
- Classen H. G. (2004). Magnesium orotate–experimental and clinical evidence. Romanian journal of internal medicine = Revue roumaine de medecine interne, 42(3), 491–501.