The best way to Make Magnesium Bicarbonate

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Magnesium is a necessary mineral that your physique wants. Whereas calcium will get loads of discuss for bone well being, you want magnesium each bit as a lot! Magnesium is a kind of vitamins that you simply don’t actually discover till you don’t have sufficient—then you may really feel it in every single place in your life.

Out of your capability to sleep effectively to your temper to muscle cramps to hydration to mobile perform, magnesium is crucial in additional than 300 biochemical reactions in your physique. You might really feel the consequences of insufficient or poor ranges of magnesium in lots of well being points. 

Identical to calcium, magnesium is available in many various varieties, and never all of them present the identical advantages. Magnesium bicarbonate has gained recognition not too long ago, for a very good cause! On this weblog submit, I’ll clarify the way it’s totally different from different types of magnesium. I’ll additionally inform you precisely how I make it for myself with a straightforward recipe you may replicate in your personal kitchen to optimize your well being.

What Is Magnesium?

Magnesium is a mineral that helps many important physiological capabilities, together with:

  • Vitality manufacturing in cells
  • Protein synthesis
  • Mobile signaling
  • Nutrient transport

It’s completely crucial at a metabolic, DNA, and mobile stage.

With out the correct amount of magnesium, even in case you have sufficient different vitamins, these essential organic processes could not occur optimally. 

You additionally want magnesium for different causes. It’s essential for:

  • Regular vitamin D and calcium absorption
  • Bone well being (and stopping osteoporosis) 
  • Coronary heart well being
  • Regular coronary heart rhythm
  • Wholesome blood strain
  • Wholesome glucose ranges and regular insulin response for metabolic well being
  • Manufacturing of glutathione (the physique’s grasp antioxidant)
  • Electrolyte stability
  • Nutrient transport throughout cell membranes
  • Nerve impulses
  • Muscular contractions and performance
  • Lowering carbon dioxide within the physique
  • And much more!

As you may see, magnesium isn’t only a fad nutrient, and it isn’t of little consequence. Whereas all vitamins have their place in contributing to well being, magnesium ranks close to the highest of the listing.

Who Is Prone to Be Low in Magnesium?

Regardless that magnesium is such a necessary nutrient, it’s additionally a typical deficiency. As a lot as half of the U.S. inhabitants doesn’t get sufficient magnesium.

The really helpful dietary allowance for magnesium adjustments primarily based on intercourse, age, and stage of life. Pregnant girls have increased magnesium necessities than non-pregnant girls, however breastfeeding doesn’t enhance your want.

The tolerable higher restrict in complement kind is 350 mg of magnesium per day. Most multivitamins include about half of this quantity or much less.

Magnesium from meals is barely totally different from dietary supplements in the way it absorbs. An excessive amount of magnesium from dietary supplements can result in diarrhea or intestinal discomfort, relying on the shape. Generally magnesium is even used as a laxative, like with Milk of Magnesia. 

Magnesium might also negatively have an effect on how your kidneys work, particularly if you have already got identified kidney issues.

You may get magnesium from meals sources like leafy inexperienced veggies, legumes, beans, nuts, seeds, and darkish chocolate. Nonetheless, most individuals don’t eat sufficient of those to fulfill their each day wants. Even if you happen to do, a few of these meals could also be tougher to digest as a result of presence of anti-nutrients, like oxalates.

Magnesium absorption will also be affected if you happen to take an excessive amount of zinc, eat loads of fiber, or don’t eat sufficient protein. The human physique comprises about 25 grams of magnesium at any given time. As a lot as 60% of that’s discovered within the bones, whereas the remainder is in muscle and intracellular fluid. Your blood comprises lower than 1% of your magnesium shops.

May you be low in magnesium? It’s very doable! Even if you happen to eat a eating regimen wealthy in magnesium meals and take a multivitamin with magnesium, you continue to is probably not absorbing sufficient. How would ?

Indicators of low magnesium ranges embrace:

  • Fatigue
  • Muscle cramps or spasms
  • Muscle weak spot
  • Numbness
  • Irregular eye actions
  • And extra

How Do Magnesium Types Differ?

You possibly can complement with magnesium. In reality, it’s a quite common dietary complement. It is available in many various varieties, and each could have a barely totally different function and use.

Widespread magnesium complement varieties are:

  • Magnesium citrate
  • Magnesium glycinate
  • Magnesium lactate
  • Magnesium sulfate
  • Magnesium oxide
  • Magnesium malate
  • Magnesium chloride
  • Magnesium taurate
  • Magnesium l-threonate
  • Magnesium orotate

With so many various types of magnesium, how have you learnt which one is finest?

Some magnesium dietary supplements are higher at correcting deficiencies than others. Magnesium citrate is a generally used kind to deal with magnesium deficiency since it’s well-absorbed within the intestine. Nonetheless, individuals with delicate intestinal circumstances could discover that the laxative results result in discomfort.

For individuals who want magnesium supplementation that doesn’t have an effect on their intestine perform, magnesium malate could also be really helpful. 

Sure kinds of magnesium work for particular functions:

  • Magnesium citrate could have a laxative impact, so it could assist to deal with constipation. It could additionally produce calming results.
  • Magnesium oxide is used for laxative advantages.
  • Magnesium taurate is used for supporting wholesome blood sugar ranges.
  • Magnesium l-threonate is the one type of magnesium identified to cross the blood-brain barrier, making it the optimum selection for supporting cognitive perform and temper.
  • Magnesium sulfate is often known as Epsom salt and is absorbed by the pores and skin.
  • Magnesium glycinate is paired with the amino acid glycine and is used for supporting wholesome sleep. I’ve heard that it’s gentler for these with digestive points as effectively. 
  • Magnesium orotate helps cardiovascular well being and gives help for the muscular system.

What Is Magnesium Bicarbonate?

There may be one other type of magnesium that we haven’t talked about but: magnesium bicarbonate. (To not be confused with sodium bicarbonate!) 

Magnesium bicarbonate is a type of magnesium that you simply absorb water. It contributes to your each day magnesium wants and likewise helps a wholesome pH stage.

Your physique is all the time working to take care of homeostasis or full stability. This consists of tightly regulating your pH ranges from being too alkaline or too acidic. Magnesium bicarbonate works like different electrolytes to help a wholesome pH stage within the physique.

Whereas it’s nice to attempt to get most of your magnesium from meals consumption alone, it’s usually troublesome to take action. Including magnesium bicarbonate to your well being routine could forestall the necessity for taking a complement whereas nonetheless giving your physique the additional magnesium minerals that it requires.

The best way to Make Magnesium Bicarbonate Water

I make my very own magnesium bicarbonate water with magnesium hydroxide. It’s tremendous simple to take action, plus you get the additional benefit of supplementing with one thing that you simply made your self (and also you get monetary savings!).

Right here’s how I do it:

  • Get a 33.8-fluid ounce bottle of glowing mineral water. Pour out 100 mL (round seven tablespoons) so there’s some room within the bottle. (You possibly can’t use plain ingesting water or flavored carbonated water as a result of it won’t kind the identical. You need to use seltzer water.)
  • Chill within the fridge for at the least 30-60 minutes.
  • Take away the bottle and barely tilt it to at least one facet. Take the lid off and gently add ¼ teaspoon of magnesium hydroxide powder, sliding it down the within of the bottle. You wish to keep away from shaking the bottle whereas including the powder.
  • After including the powder, substitute the lid shortly. Shake for 60 seconds. Place it again within the fridge for an additional 30-60 minutes.
  • Take away the bottle and shake once more for 60 seconds.
  • Put it again within the fridge as soon as extra for an additional half-hour. After that, your home made magnesium bicarbonate complement is able to go!

The best way to Take Magnesium Bicarbonate

It’s essential to notice: you aren’t going to drink this complete bottle in a day. Consuming an excessive amount of magnesium bicarbonate water may cause some severe intestinal discomfort, diarrhea, cramping, electrolyte imbalance, and even result in magnesium toxicity. It may be harmful on your coronary heart and different muscle groups to take an excessive amount of magnesium in a day.

You don’t wish to make your physique too alkaline. All it is advisable to complement your each day magnesium consumption is 1-2 small glasses per day, about ¼ to ½ cup every. If you happen to take different magnesium dietary supplements or eat loads of magnesium-rich meals, restrict it to just one small cup per day or each different day.

A few issues it’s possible you’ll wish to know:

  • You possibly can combine your magnesium bicarbonate with juice if you wish to add slightly taste to your drink.
  • If you’re not used to taking magnesium dietary supplements, begin slowly and work your method as much as the specified quantity of magnesium. It will forestall any discomfort and assist your physique regulate. You may additionally discover you want lower than you suppose you do!
  • Magnesium bicarbonate will not be the identical factor as magnesium carbonate, which is a non-liquid type of a magnesium complement.
  • Many medicines additionally instantly deplete magnesium ranges or intrude with the absorption of magnesium, reminiscent of many blood strain medicines, metformin and insulin, antacid medicines, warfarin, estrogen, contraception tablets, bronchial asthma inhalers, and steroid medicines. If you happen to take any of those medicines, you must focus on your magnesium ranges together with your physician and contemplate checking ranges with an RBC magnesium take a look at (NOT serum magnesium).

Your magnesium bicarbonate wants to remain refrigerated to remain lively. If you happen to don’t drink all of it inside just a few weeks, it’s possible you’ll discover some white powder settling on the backside of the bottle. This may increasingly imply that it has misplaced a few of its efficiency, nevertheless it’s not dangerous to drink. If you wish to be sure you are getting sufficient magnesium bicarbonate in every drink, you may make a recent bottle if you discover this.

Can You Give Magnesium Bicarbonate to Youngsters?

Magnesium is a crucial nutrient for youngsters. They want it for a similar well being advantages that adults do, and lots of don’t get sufficient of their diets. Nonetheless, you need to watch out with the dosages of dietary supplements in children versus adults. Youngsters wouldn’t have the identical RDAs as adults do for many vitamins.

Most dietary supplements are labeled for ages 4 and older, so in case your children are older, you may probably give them magnesium bicarbonate at a decrease dose than yours. In case your youngster is youthful than age 4, it’s best to examine together with your pediatrician, a naturopath, useful medication physician, or well being care supplier to ensure there aren’t any causes to keep away from it on your youthful youngster.

The Backside Line

Magnesium is a crucial nutrient that all of us want. Most of us don’t get sufficient in our each day diets. Magnesium bicarbonate is a straightforward DIY magnesium complement you may make that may help your magnesium wants. I’ve liked integrating it into my each day wellness routine as a result of it’s easy to do and truly appears like a deal with. Swallowing complement capsules is ok, too, however once I pour myself a small drink and truly take greater than only a few seconds to spend money on my well being, it helps my psychological well being as a busy mama, too.

This text was medically reviewed by Jessica Meyers, MPAP, PA-C, RH(AHG), who focuses on natural protocols and useful medication. You can too discover Jessica on Instagram. As all the time, this isn’t private medical recommendation, and we suggest that you simply discuss together with your physician.

Do you are taking a magnesium complement? Have you ever ever tried making magnesium bicarbonate? Let me know your expertise within the feedback under!


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