Do I Really Need Minerals in My Water? Separating Myth from Reality

October 8, 2025 •

5 min read

According to a 2018 USDA study, drinking two liters of tap water may contribute less than 10% of the recommended daily intake for key minerals like calcium and magnesium. This statistic highlights a common misconception that water is our primary mineral source, prompting a deeper look into our real nutritional needs and the role our hydration choices play.

Quick Summary

This article explores the nutritional impact of waterborne minerals, addressing how different filtration methods affect mineral content and whether demineralized water poses health risks. It clarifies that diet is the body's main mineral source, while water provides a supplementary, easily absorbed contribution. The content covers the effects of water on mineral homeostasis, taste, and the options for remineralization.

Key Points

Water isn't your primary mineral source: The vast majority of essential minerals your body needs come from a varied and balanced diet of whole foods, not drinking water.
Purified water removes minerals: Advanced filtration methods like reverse osmosis and distillation remove almost all dissolved minerals, potentially impacting taste and long-term health if relied upon exclusively.
Long-term demineralized water risks: While not dangerous in the short term, prolonged consumption of water without minerals may affect the body's mineral balance and has been associated with potential health risks, particularly with an inadequate diet.
Bioavailability matters: Minerals from water are in an easily absorbed ionic form, which can be beneficial, especially for minerals like magnesium and calcium.
Remineralization is an option: To restore taste and mineral content to filtered water, you can use inline cartridges, mineral drops, or mineral-rich salts.
Quality tap water is generally healthy: In most developed areas, tap water is a safe and low-cost source of hydration that contributes some minerals to your diet.

Your Primary Mineral Source: It's What's on Your Plate

The most important takeaway for anyone concerned about minerals in water is that a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins, is and always has been the body's primary source of essential minerals. Foods provide minerals in an organic, highly bioavailable form that is crucial for our health. For most healthy individuals who consume a varied diet, the minerals obtained from drinking water are a minor supplementary source.

For example, while an 8-ounce glass of moderately hard water might contain 50 to 75 mg of calcium, an 8-ounce glass of milk provides roughly 300 mg. This does not mean the minerals in water are useless—quite the opposite. Minerals dissolved in water are often in an easily absorbed ionic form. However, the notion that we need to rely solely on water for our mineral intake is a marketing myth.

The Role of Different Water Types

Not all water is created equal when it comes to mineral content. The type of water you drink, and how it is processed, directly impacts the minerals it contains.

Tap Water: The mineral content of tap water varies widely depending on its source and your location. Hard water contains higher levels of minerals like calcium and magnesium, which it dissolves while passing through rock formations. Conversely, soft water has lower mineral levels. Regulations ensure tap water is safe, but they do not guarantee a specific mineral composition.
Mineral Water: As its name suggests, mineral water is bottled from natural springs and contains significant, naturally occurring minerals. By definition, no minerals can be added during bottling. The mineral composition depends entirely on the source, which is why the taste and mineral profile can differ between brands.
Purified/Reverse Osmosis (RO) Water: Purification methods like reverse osmosis and distillation are highly effective at removing contaminants but also strip out virtually all beneficial minerals, resulting in demineralized water. While the resulting water is free of harmful substances, it can taste "flat" and may have a slightly acidic pH.
Spring Water: This water comes from an underground formation from which water flows naturally to the surface. It often contains minerals, but its content is less regulated than mineral water and can vary.

The Potential Downsides of Demineralized Water

For a healthy person with a balanced diet, drinking demineralized water is not immediately dangerous. The body's mineral homeostasis can typically compensate. However, long-term or exclusive consumption of water with a very low Total Dissolved Solids (TDS) content, such as from a reverse osmosis system without a remineralization stage, can present some potential risks, especially for vulnerable groups like pregnant women, infants, and those with poor diets.

Health Implications

Mineral Loss: Demineralized water, which is unstable, can leach minerals from the body and food during preparation and digestion. This effect has been documented by the World Health Organization (WHO), which has long noted the potential for mineral depletion.
Cardiovascular Health: Epidemiological studies in populations with soft (low-mineral) drinking water have shown an association with increased morbidity and mortality from cardiovascular disease. Specifically, low levels of magnesium and calcium in water may pose a risk.
Compromised Mineral Balance: Consistent intake of low-mineral water can disrupt the body's delicate water and mineral balance. This can lead to increased diuresis (urine output) and the excretion of essential electrolytes, a situation that is concerning during intense physical activity.
Dental and Bone Health: Some research suggests a link between drinking very low mineral water and decreased bone mineral content and dental health issues, particularly in children.

Impact on Taste and Corrosivity

Beyond health concerns, demineralized water is known to have a flat, unappealing taste. This is not a health risk, but it can discourage water consumption, potentially leading to dehydration. Low-mineral water is also highly corrosive, meaning it can leach metals from plumbing, which could introduce unwanted contaminants.

Comparison of Water Types and Mineral Effects

The following table outlines the general characteristics and mineral-related impacts of different water sources, assuming a properly treated tap water source.


Feature	Tap Water (Hard)	Bottled Mineral Water	Purified/RO Water	Tap Water (Soft)
Mineral Content	High in calcium and magnesium. Varies by location.	Naturally high in minerals. Specifics vary by brand and source.	Extremely low. Most beneficial minerals removed.	Low in calcium and magnesium.
Health Impact	Positive contribution to mineral intake, especially for calcium and magnesium. Potentially protective against some cardiovascular issues.	Similar benefits to hard tap water, potentially higher concentration of specific minerals.	No significant mineral contribution. Can potentially disrupt mineral balance if diet is inadequate.	Negligible mineral contribution. Historically associated with increased cardiovascular disease risk in studies.
Taste	Distinct, often preferred mineral taste.	Flavor profile varies widely, reflecting its mineral source.	Flat, tasteless, or “empty” taste.	Can have a neutral taste but may lack the crispness of hard water.
Corrosivity	Low. Naturally stable due to high mineral content.	Low. Naturally stable.	High. Can leach metals from plumbing.	High. Can be corrosive to pipes.
Primary Function	Safe hydration, mineral supplement.	Safe hydration, mineral supplement.	Safe hydration, free of contaminants.	Safe hydration.

Remineralization: An Easy Solution

For those who use advanced filtration systems like reverse osmosis but want the benefits of minerals, remineralization is a simple and effective solution. It involves adding a balanced blend of minerals back into the water after purification.

Common Remineralization Methods:

Inline Remineralization Cartridge: The most convenient method, this filter is installed post-purification to automatically add minerals back into the water. It provides a consistent, low-effort solution.
Mineral Drops: Concentrated trace mineral drops can be added to a glass or pitcher of water. This offers a highly customizable and portable option.
Himalayan or Sea Salt: A small pinch of mineral-rich salt can add back sodium and other trace elements. However, excessive amounts can affect taste and sodium intake.
Mineral-Rich Water: Mixing purified water with a naturally mineral-rich water source, like spring water, can help restore balance.

Conclusion: How to Decide What's Right for You

Do you really need minerals in your water? The answer depends on your overall health and diet, and the water source you have access to. Water is a minor player in your total mineral intake compared to food, but its minerals are still easily absorbed and provide tangible benefits. Drinking demineralized water is not an immediate health crisis, but long-term exclusive consumption, especially with a poor diet, can lead to complications.

For most people, high-quality tap water is a perfectly fine source of hydration and a decent supplementary source of minerals. If you use a filtration system that removes minerals, consider remineralizing your water for enhanced taste and to offset potential long-term issues. Ultimately, the best approach is to ensure your overall diet is varied and nutritious, so you don't need to depend on water as a primary mineral source. Choosing to remineralize your filtered water is a personal decision that can improve your hydration experience and provide peace of mind.

World Health Organization Report on Demineralized Water

Frequently Asked Questions

Yes, it is generally safe to drink demineralized or distilled water in the short term, especially if you have a balanced diet. The body's mineral balance can compensate for the lack of minerals from the water. However, long-term exclusive use, especially with a poor diet, can potentially disrupt mineral homeostasis.

This is a common myth with some basis in extreme situations. While purified water can cause the leaching of minerals from food cooked in it, the idea that it actively pulls minerals from your bones is not scientifically supported for normal consumption. However, it can affect the body's mineral balance over time by not providing supplemental intake.

The most significant minerals we get from water are typically calcium and magnesium. Water can be a bioavailable source for these, which are important for bone health, nerve function, and heart health. However, our main intake should still come from food.

There are several methods for remineralizing water. You can install an inline remineralization cartridge on your reverse osmosis system, add trace mineral drops to a pitcher, or use a pinch of mineral-rich salt like Himalayan pink salt.

Not necessarily. The mineral content of water, whether tap or bottled, varies significantly. In some regions, tap water is rich in minerals. While mineral water can provide a consistent source, there is no conclusive scientific evidence that it is universally healthier than high-quality tap water.

Boiling water does not remove minerals. It can help kill bacteria and remove certain volatile organic compounds, but the minerals remain dissolved in the water. In fact, boiling can slightly increase the mineral concentration as some water evaporates.

Total Dissolved Solids (TDS) is a measure of the mineral content in water. While there is no single perfect number, a TDS range of 50-150 ppm is often considered ideal for a balance of taste and mineral content. Very low TDS (below 50 ppm) can taste flat, while very high TDS (above 500 ppm) can cause a noticeable mineral taste and scale buildup.