What is the best magnesium-rich water?
Marie ARNOULT
13 min
Summary
Magnesium is a mineral essential for hundreds of bodily functions and the absorption of nutrients essential to our well-being. While diet should be your primary source of intake, magnesium-rich mineral water can be a simple and natural way to supplement your intake!
But between natural, sparkling, or low-mineralized mineral waters, how do you know which magnesium-rich water is best? What situations require special attention to your magnesium intake?
Follow the guide, the Novoma team explains which is the best magnesium-rich water based on your profile, and if it's really enough (we promise, without drinking liters of it) ! ✌️
What are the benefits of magnesium for the body?
Before getting into the details of magnesium-rich waters , a reminder of the basics is never too much. And magnesium is essential in many ways!
Role of magnesium: the shield against fatigue and stress
Magnesium is an essential trace element involved in over 300 metabolic reactions. It is present in muscles, bones, the brain, the heart, and even the kidneys.
💡 Did you know? About 60% of magnesium is found in bones and teeth, 20% in muscles, 20% in soft tissues and the liver, and only 1% in the bloodstream !
Its missions? Multiple and varied! 👇
➡️ Regulation of the nervous system:
It helps reduce fatigue and ensures the functioning of the nervous system. It acts on the proper transmission of hormone and neurotransmitter signals. It ensures, among other things, the regulation of stress and mood, influences sleep , and supports psychological functions (memorization, concentration , etc.).
➡️ Maintenance of muscle and bone functions:
Magnesium contributes to proper protein synthesis and muscle contraction/relaxation. Essential for bone mineralization, it facilitates the fixation of calcium on bones and supports the dental system (the gums and teeth are fixed on the jaw bones) . Studies show that magnesium participates in muscle relaxation, preventing the famous cramps and tensions that are part of the daily life of athletes.
➡️ Energy metabolism, cell division, electrolyte balance:
The body requires a large amount of magnesium to release energy from ATP, and hundreds of enzymes require it for the synthesis of DNA, RNA, proteins, lipids, antioxidants, immunoglobulins, and prostaglandins. Not to mention its role as a transporter of calcium, potassium, and sodium across cells.
This element is essential for achieving balance, and most nutrients require it for proper absorption. Vitamin D? Magnesium. Vitamin B1? Magnesium. Calcium? Magnesium. Iron? Magnesium, again! ✌️
But how much? Let's talk about the necessary contributions.
Magnesium requirements: how much should you consume?
Magnesium requirements vary depending on the profile (as usual with nutrients, you might say!)
Adults should consume about 300 to 400 mg of magnesium per day : 420 mg per day for men, 320 mg for women, between 80 and 240 mg for children depending on age, and 400 mg for adolescents.
These needs increase in some people:
➡️ Athletes have increased needs for magnesium, particularly due to water loss linked to perspiration and physical exertion;
➡️ Pregnant and breastfeeding women, whose intake should be increased to 400 mg per day.
If in doubt, take a look at our article on the signs of a magnesium deficiency ! 👈
Why choose water rich in magnesium?
In theory, a balanced diet containing foods rich in magnesium should be sufficient (whole grains, cocoa, oilseeds, seafood, legumes, tofu, etc.).
Choosing water rich in magnesium allows the body to benefit from a simple and accessible additional intake, without necessarily having to resort to a magnesium cure.
But this option also has its limitations, particularly for people with significant deficiencies or whose needs are higher.
👉 In these cases, magnesium supplementation may be necessary in addition to mineral water. Knowing that approximately 70% of the French population is deficient in magnesium , it would seem that the classic square of chocolate is far from sufficient (SU.VI.MAX2 study).
The different categories of magnesium-rich waters and their benefits
Convinced of the benefits of magnesium? Now the question is... which water should you choose? There are different types of magnesium-rich water , each with its own benefits.
Natural mineral waters rich in magnesium
Natural mineral water is water drawn directly from the source, without any treatment or chemical additives. It is ideal for people who want to naturally enrich their magnesium intake.
📊 Average magnesium content: Natural waters rich in magnesium all contain on average more than 50 mg/L of magnesium , sometimes more.
A single glass of magnesium-rich mineral water can cover part of your daily needs. Some waters, like Rozana, Hépar, or Contrex, are known for their high magnesium concentration. The final choice will be primarily a matter of taste!
✅ Who are they recommended for?
These waters are ideal for people suffering from chronic fatigue, stress, or muscle cramps. Do you spend your days running around without ever getting a moment's respite? Do you face intense periods of stress? Drinking mineral water rich in magnesium will be a real boost!
It is perfectly suited for daily consumption and constitutes a natural and practical alternative to magnesium food supplements.
Sparkling waters rich in magnesium
Magnesium-rich sparkling waters add a touch of sparkle to your daily drinks while boosting your intake!
📊 Average Magnesium Content: Sparkling waters rich in magnesium vary in content, ranging from 20 to 100 mg/L .
Another advantage: their bicarbonate content makes them very beneficial for digestion and the body's acid-base balance. Among these waters, San Pellegrino and Badoit stand out for their mineral-rich composition. We approve! 👍
✅ Who are they recommended for?
They're perfect after a good meal, especially if you're prone to bloating and indigestion. Not only do they provide a healthy dose of magnesium, but they also help ease digestion and even reduce digestion time ! A double benefit for those who like to enjoy a meal without the discomfort.
Low-mineralized mineral waters containing magnesium
Low mineral waters containing magnesium are lighter and sweeter tasting.
📊 Average magnesium content: These waters, like Evian or Mont Roucous (a water from the southwest, very much ours!), have a lower magnesium content, less than 50 mg/L. They are interesting for those who prefer soft-tasting water, while benefiting from a mineral intake.
✅ Who are they recommended for?
They are suitable for people who want a moderate magnesium intake while enjoying pleasant water to drink every day, without bubbles or aftertaste! These waters are perfect for constant hydration... and a little magnesium supplement!
Thermal waters rich in magnesium
These waters are regularly used in spa treatments and appreciated for their benefits on the metabolism and joints.
📊Average magnesium content: Thermal waters rich in magnesium can have a content of up to 500 mg/L depending on the source.
✅ Who are they recommended for?
They are of interest to people affected by chronic fatigue and digestive imbalances requiring a more concentrated magnesium treatment, or those seeking a draining and detoxifying effect.
What is the best magnesium-rich water for your needs?
Choosing the best magnesium-rich water depends primarily on your needs and profile.
👉To fight fatigue, stress and cramps: opt for natural mineral water;
👉To combine pleasure and digestive comfort: sparkling water rich in magnesium and bicarbonates will give you what you are looking for (be careful, however, with the quantity of sodium) ;
👉For light, soft water suitable for children: choose a low-mineral water like Evian;
👉For an off-season detox or a specific treatment: thermal waters rich in magnesium will be perfect.
| Your typical profile? |
Best magnesium-rich water? |
For what benefits? |
Chronic fatigue / stress |
Natural mineral waters rich in magnesium |
Reduction of fatigue, promotes good nervous balance, anti-stress and muscle relaxant. |
Digestive problems |
Sparkling waters rich in magnesium and bicarbonates |
Supports digestion and fights gastric acidity. |
Daily hydration |
Low mineralized waters with magnesium |
Magnesium intake without overloading the body with minerals. |
Targeted treatment |
Thermal waters rich in magnesium |
Ideal for detox or specific care. |
Can we meet our needs with magnesium-rich water alone?
Meeting your magnesium needs just by drinking water? It's simple and allows you to stay hydrated while enjoying bonus benefits! But is magnesium-rich water really enough to cover your daily needs?
Not so sure!
The limits of magnesium-rich waters: relevant but insufficient!
If you were relying solely on water to meet your magnesium needs, you're going to have to drink... a lot of it!
Even the richest magnesium waters, such as some natural mineral waters, contain between 50 and 150 mg/L. Since an adult's daily requirement is between 300 and 400 mg , you would need to consume several liters of water per day to cover all your magnesium needs!
☝️ Drinking too much fluid is just as bad for the body as not hydrating enough, and can cause hyponatremia (lack of sodium) with impaired brain and cardiovascular function. Not to mention that drinking large amounts of magnesium-rich mineral water can lead to digestive discomfort!
In summary: yes, magnesium-rich waters naturally supplement your intake, but are far from sufficient to meet specific needs, such as those of athletes and people subjected to intense stress .
We recommend you
Magnesium Bisglycinate
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
When should you consider magnesium supplementation?
Supplementation is possible in the event of a drop in magnesium levels in the body, caused by:
➡️ When the diet is insufficient to meet needs: unbalanced meals, food restriction or avoidance, irregular intake, malnutrition;
➡️ In case of poor intestinal assimilation (malabsorption): this is the case with certain digestive conditions (irritable bowel syndrome, etc.);
➡️ By excessive alcohol consumption (less food consumption and increased magnesium excretion)
➡️ In case of excessive secretion of magnesium by the kidneys and/or intestines: prolonged diarrhea, high levels of aldosterone, thyroid hormones, vasopressin (antidiuretic hormone), taking treatments increasing magnesium losses (diuretics, chemotherapy, antifungals, etc.)
Supplementation will be relevant in situations requiring increased magnesium intake :
➡️ Pregnant and breastfeeding women;
➡️ Athletes: physical activity increases magnesium needs... as well as losses! A supplement is often necessary to avoid cramps and optimize sports recovery ;
➡️ Intense stress, persistent fatigue, or anxiety: Under pressure, the body produces more adrenaline and consumes more magnesium, which can even worsen the initial state of anxiety! It's a real vicious circle: stress means increased loss of magnesium and even greater anxiety.
Now you know: in case of emotional or physical stress, magnesium should be your first reflex!
Why choose a magnesium supplement?
Certain situations require a higher intake of magnesium, and choosing a supplement is an effective, simple, high-quality and relatively accessible solution.
As with any supplement, you shouldn't choose just any supplement. Here are the criteria to consider when choosing your magnesium:
💪 A highly assimilable form :
Not all forms of magnesium are created equal! We recommend opting for bisglycinate, which is valued for its high bioavailability and excellent absorption by the body, especially when combined with taurine and vitamin B6!
It has very good digestive tolerance, avoiding intestinal discomfort caused by other forms of magnesium (marine magnesium, magnesium oxide and hydroxide, magnesium citrate).
🌿 No unnecessary additives or superfluous ingredients :
Choose a pure supplement, free from colorants, preservatives, GMOs, and artificial additives. You prevent any risk of intolerance and enjoy its benefits. Like many foods and supplements, the shorter and clearer the label, the better! 😉
To find out everything you need to know about taking it, the ideal dosage and how long it takes to feel the first benefits of your treatment: discover our Magnesium guide !
Magnesium-rich water: for or against? For! Provided you choose it carefully and consume it with an awareness of your specific magnesium needs! It's a simple way to enrich your intake, modulo certain situations where supplementation may be preferable. A square of dark chocolate to conclude these words, what do you say? 😉
