The Science Behind Mixing Magnesium and Carbonated Water
When you add a magnesium compound to carbonated water, a chemical reaction occurs that transforms it into a more bioavailable form. The fizz and bubbles are not just for show; they are a key part of the process. The dissolved carbon dioxide ($CO_2$) in the water reacts with the magnesium compound to form magnesium bicarbonate ($Mg(HCO_3)_2$). This particular form of magnesium is highly desirable for supplementation because it is very well absorbed by the body and is gentle on the digestive system.
How Magnesium Bicarbonate is Formed
The most common method involves using magnesium hydroxide ($Mg(OH)_2$), often found in milk of magnesia. The chemical equation for the process looks like this: $\text{Mg(OH)}_2 + 2\text{CO}_2 \to \text{Mg(HCO}_3)_2$. As the reaction takes place, the magnesium hydroxide powder visibly dissolves, and the solution becomes clear. This reaction consumes some of the dissolved $CO_2$, which is why the pressure inside the bottle may drop. However, rapid mixing can still create a significant fizz, so caution is advised.
DIY Magnesium Water: A Step-by-Step Guide
Creating your own magnesium-infused sparkling water can be a way to obtain a highly absorbable form of the mineral. Here is a general overview of what you might need and the process.
Ingredients and Equipment:
- Unflavored, plain carbonated water or seltzer.
- High-purity magnesium hydroxide powder or food-grade milk of magnesia.
- A sturdy, sealable glass bottle or jar.
- Measuring tools.
Step-by-Step Instructions (General):
- Chill the Water: Ensure carbonated water is cold to help maximize $CO_2$ retention.
- Create Headspace: Pour out a small amount of water from the bottle to prevent overflow during the reaction.
- Slowly Add Magnesium: Tilt the bottle and gently add the magnesium hydroxide powder down the inside, avoiding adding it all at once to prevent rapid fizzing.
- Seal and Mix: Quickly replace the cap tightly and mix the contents to help the magnesium dissolve.
- Refrigerate and Dissolve: Refrigerate the bottle. Mix again periodically until the solution is completely clear, indicating the magnesium hydroxide has fully reacted.
- Store and Use: Store the finished magnesium bicarbonate water in the refrigerator. Use it as a concentrated stock, adding a small amount to a glass of plain water. It is important to start with a minimal amount and gradually increase as tolerated.
Different Magnesium Forms and Their Compatibility
While magnesium hydroxide is often used for creating magnesium bicarbonate, other supplements behave differently in carbonated water.
Magnesium Hydroxide: The DIY Choice
As previously explained, this form is suitable for the DIY method. It serves as a precursor to the highly bioavailable magnesium bicarbonate and may have fewer of the strong laxative effects associated with some other forms.
Magnesium Citrate Powder: A Common Supplement Form
Many powdered magnesium supplements, like Natural Calm, are already in the citrate form. These are designed to be mixed directly into water and will fizz on their own. While they can be mixed with sparkling water, it may not be necessary and could cause a strong reaction. Magnesium citrate is known for its potential laxative effect, particularly at higher amounts.
When to Avoid Mixing Other Magnesium Forms
- Magnesium Oxide: This form is generally considered to have lower bioavailability and may not be an efficient way to increase magnesium levels. It might not react effectively in carbonated water.
- Magnesium Glycinate: Typically used for its calming properties, this form is not intended for the same chemical reaction as magnesium hydroxide. It is generally mixed with still water.
Benefits and Considerations
Enhanced Bioavailability
The process of creating magnesium bicarbonate can lead to a highly absorbable form of magnesium, potentially allowing the body to utilize the mineral more efficiently compared to some less bioavailable forms.
Gentle on the Digestion
Unlike some oral supplements, magnesium bicarbonate may be less likely to cause significant digestive upset or have a strong laxative effect for many people. This can make it a suitable option for those with sensitive stomachs.
Considerations and Risks
- Pressure Buildup: During the reaction, pressure can build inside the bottle. Using adequate headspace and a sturdy, sealable container is important for safety.
- Overconsumption: Taking too much magnesium can lead to side effects such as diarrhea, nausea, and cramping. In rare, severe instances, more serious complications can occur. Always follow recommended usage guidelines and consult a doctor.
- Contamination: Ensuring the use of pure ingredients and clean equipment is crucial to avoid introducing contaminants.
Comparison Table: DIY vs. Pre-made Magnesium Water
| Feature | DIY Magnesium Bicarbonate Water | Pre-Made Magnesium Sparkling Water |
|---|---|---|
| Cost | Can be very cost-effective over time. | Generally has a higher cost per serving. |
| Magnesium Form | Typically Magnesium Bicarbonate, known for high bioavailability. | Varies by brand (e.g., citrate, glycinate). |
| Bioavailability | High. | Varies depending on the form used by the brand; many use highly absorbable forms. |
| Customization | Offers control over ingredient source. | Limited to what the brand provides. |
| Convenience | Requires preparation time and attention to detail. | Ready to drink, offering high convenience. |
| Taste | Can be neutral or slightly mineral; may be enhanced with flavorings. | Often flavored, designed to be refreshing. |
Conclusion
Yes, it is possible to combine certain forms of magnesium with carbonated water to create a supplementary drink. The key involves understanding the chemical reaction and selecting the appropriate ingredient, particularly magnesium hydroxide powder, to form magnesium bicarbonate, which is known for its high absorbability. The DIY approach can be economical and yield a product with high bioavailability, but it necessitates careful procedure for safety. Alternatively, pre-made magnesium sparkling waters offer convenience, though they may be more expensive. It is always recommended to begin with a conservative amount and seek advice from a healthcare professional, especially if you have existing health conditions or are on other medications. The scientific basis for creating a gentle, absorbable supplement is supported by research, including studies like this one study published by the NIH.
Potential Downsides and Safety Precautions
- Pressure Buildup: The chemical reaction can generate pressure inside the container. Using a strong, sealable container with sufficient headspace and opening it slowly are important safety steps.
- Responsible Use: It is possible to consume too much magnesium, especially with a concentrated solution. It is important to carefully measure and dilute homemade magnesium water stock according to expert advice to minimize the risk of side effects like diarrhea or gastrointestinal upset.
- Laxative Effect: Be aware that certain forms of magnesium, such as citrate, are known for their laxative properties. If you are not creating magnesium bicarbonate from hydroxide, there may be a higher risk of more significant digestive side effects.
- Consult a Professional: It is highly recommended to consult with a doctor or registered dietitian before starting any new supplement regimen, particularly if you have pre-existing health issues or are taking medications.
