Health Guide

Mineral Water

Mineral water is nature's ultimate hydration source, filtered through layers of rock for centuries, picking up essential minerals along the way. Unlike tap water, it contains a consistent level of dissolved minerals like calcium, magnesium, and potassium. It matters because while plain water hydrates, mineral water nourishes. It offers a bioavailable way to support your bone health, heart function, and fluid balance without added sugars or artificial ingredients. Think of it as water with a functional upgrade—naturally.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Magnesium Absorption Rate

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Bioavailability (%)

Source →

Health Benefits & Sources

Why You Need It

Boosts Bone Health: Rich in calcium and magnesium, essential for maintaining strong bones and preventing osteoporosis.
Supports Heart Health: Magnesium acts as a natural calcium channel blocker, helping regulate blood pressure and heart rhythm.
Improves Digestion: Bicarbonate-rich mineral water can neutralize stomach acid and improve symptoms of indigestion.
Replenishes Electrolytes: Ideal for post-workout recovery to replace minerals lost through sweat.

Deep Dive

Mineral water is defined by its high concentration of dissolved salts and trace elements. The key benefit lies in bioavailability—the minerals in water (like magnesium and calcium) are often more easily absorbed by your body than those from food or pills. For example, studies show that the magnesium in mineral water is absorbed as efficiently as magnesium in solid food. Additionally, the sulfates often found in mineral water can stimulate the digestive system, promoting bile flow and liver detoxification. It’s a simple, passive way to upgrade your daily hydration.

Natural Food Sources

While we primarily drink mineral water, we can also 'eat our water' to boost mineral intake. However, relying solely on food for these specific mineral levels requires high volume.

Food Source	Mineral Focus	Benefit
Spinach	Magnesium, Calcium	Bone health, energy
Bananas	Potassium	Heart rhythm, fluid balance
Almonds	Calcium, Magnesium	Nerve function, bone density
Avocados	Potassium	Blood pressure regulation

Supplementation

Usage:

Dosage: Aim for 1-2 liters per day, replacing regular water.
Best for: Athletes, those with high blood pressure, and people with mineral deficiencies.

Who should take it:

Individuals on low-sodium diets should opt for low-sodium mineral waters.
Those needing extra calcium or magnesium without pills.

Note: Mineral content varies by brand. Check the label for 'Total Dissolved Solids' (TDS) and specific mineral breakdown.

Top Food Sources

San Pellegrino

Calcium: 180mg/L, Sulfates: 200mg/L

Evian

Calcium: 80mg/L, Magnesium: 26mg/L

Gerolsteiner

Calcium: 342mg/L, Magnesium: 106mg/L

Fiji

Silica: 93mg/L, Calcium: 18mg/L

Topo Chico

Sulfates: 200mg/L, Magnesium: 20mg/L

Frequently Asked Questions

No. Mineral water comes from a protected underground source and cannot be treated chemically or physically beyond filtration. It must contain a consistent level of natural minerals.

Boiling does not destroy the minerals, but it can cause calcium carbonate to precipitate (turn into white flakes). This is harmless but affects the taste and texture.

It is very difficult to overdose on minerals from water alone. Your kidneys efficiently filter out excess minerals. However, those with kidney disease should monitor their intake.

Yes! The carbonation is usually natural (from dissolved CO2 in the source). It does not leach calcium from bones, unlike sugary sodas. It may even aid digestion.

Safety & Side Effects

Mineral water is generally safe for almost everyone. However, precautions are necessary:

Sodium Content: Some brands are high in sodium. Avoid these if you have hypertension or are on a strict salt restriction.
Kidney Stones: If you are prone to calcium oxalate stones, consult your doctor. While hydration helps prevent stones, high calcium intake in susceptible individuals requires monitoring.
Bicarbonate: Waters high in bicarbonate may affect the absorption of certain medications (like aspirin or iron supplements). Take meds with plain water, not mineral water.
Chemical Safety: The water must be bottled at the source and remain free from contamination. Ensure the brand is reputable and tested.

Scientific References

[1]Schoppen, S., et al. (2004). 'Blood pressure and mineral water.' *Journal of Human Hypertension*.
[2]Bohl, C., & Eastwood, J. (2012). 'Magnesium bioavailability from mineral water.' *European Journal of Nutrition*.
[3]Lukaski, H. C. (2014). 'Magnesium, zinc, and chromium nutriture and physical activity.' *The American Journal of Clinical Nutrition*.