Is mineral water actually beneficial for your health?

According to the Food and Drug Administration (FDA), for water to be considered mineral water, it must contain at least 250 parts per million (ppm) of total dissolved solids, but is mineral water actually beneficial? It's a question many consumers ponder when weighing the health differences between bottled options and what comes from the tap.

Quick Summary

This article explores the evidence behind the health claims of mineral water, comparing its mineral content and bioavailability to tap water. We examine potential benefits like improved digestion and bone health, as well as considering drawbacks like microplastic exposure and cost.

Key Points

• Source Matters: Mineral water originates from specific underground springs, giving it a unique mineral profile and differentiating it from processed tap water.

• Bioavailable Minerals: The calcium and magnesium in mineral water are highly bioavailable, meaning the body can absorb them effectively, potentially supporting bone and heart health.

• Potential Risks: Bottled mineral water poses potential risks, including microplastic contamination from plastic packaging and high sodium content in some brands.

• Tap Water is a Viable Alternative: Regulated tap water is a safe, cost-effective, and environmentally superior option that also contains essential minerals, though levels vary by location.

• Balanced Diet is Key: While mineral water can supplement nutrient intake, the majority of essential minerals should still come from a healthy and diverse diet.

• Environmental Cost: The production and disposal of single-use plastic bottles for mineral water contribute significantly to environmental pollution.

Understanding Mineral Water vs. Tap Water

Mineral water is defined by its source and composition. Unlike tap water, which is treated and regulated by municipalities, mineral water comes from underground sources, such as springs, and is bottled directly at the source. It naturally contains minerals and trace elements like calcium, magnesium, and sodium, which are absorbed as the water passes through various rock layers. The specific mineral content varies significantly by brand, depending on the geological location of the spring.

Conversely, tap water is subjected to extensive purification and disinfection processes to ensure safety, regulated by government bodies like the EPA. While tap water also contains minerals, their types and concentrations can vary widely depending on the region and the municipal source. In some areas, tap water can have a higher mineral content, often referred to as 'hard water'.

Potential Health Benefits of Mineral Water

Studies have shown that drinking mineral water can provide certain health advantages, largely due to its specific mineral profile. Some of the most frequently cited benefits include:

• Improved Bone Health: Mineral waters rich in calcium have been shown to be an effective source of this vital mineral. Research indicates the body can absorb calcium from mineral water just as effectively as from dairy products. This is particularly beneficial for individuals who need to increase their calcium intake, like postmenopausal women.
• Lowered Blood Pressure: Adequate intake of magnesium and calcium has been linked to lower blood pressure levels. Some mineral waters contain significant amounts of these minerals, and studies suggest that regular consumption may contribute to a reduction in blood pressure, especially in those with borderline hypertension.
• Enhanced Digestive Health: Magnesium-rich mineral water can have a laxative effect, helping to ease constipation by drawing water into the intestines and relaxing intestinal muscles. Carbonated mineral water may also aid digestion and relieve symptoms of dyspepsia.
• Heart Health Support: Carbonated mineral water has been shown in some studies to benefit heart health by lowering levels of 'bad' (LDL) cholesterol and triglycerides, while raising 'good' (HDL) cholesterol levels in postmenopausal women. The magnesium content may also play a protective role.

Potential Drawbacks and Considerations

Despite its potential benefits, mineral water is not without its downsides. Consumers should be aware of several factors before making it their primary source of hydration:

• Microplastic Contamination: A significant concern for bottled mineral water is the presence of microplastics. Studies have detected microplastic particles in bottled water from numerous brands, with potential health impacts still under investigation. The source of these microplastics is often the bottle itself, particularly from the friction of repeatedly twisting the cap.
• High Sodium Content: Some brands of mineral water have high levels of sodium. This is a crucial consideration for individuals on low-sodium diets or those with high blood pressure, as excessive sodium intake can negate potential benefits.
• Acidity of Carbonated Water: The carbonation in sparkling mineral water can slightly increase its acidity. While far less damaging than sugary soft drinks, prolonged exposure to this acidity could potentially damage tooth enamel.
• Environmental Impact: The production, transportation, and disposal of bottled water have a significant environmental footprint, primarily due to plastic waste and energy consumption. Tap water, especially when used with reusable bottles, is a far more sustainable and eco-friendly option.
• Cost: Bottled mineral water is substantially more expensive than tap water, which is a major factor for consumers considering a long-term switch.

Mineral Water vs. Tap Water: A Comparison

To help decide whether to invest in bottled mineral water, here is a breakdown of key differences.

Feature	Mineral Water	Tap Water
Source	Protected underground springs and reservoirs.	Municipal supplies, often from rivers, lakes, or groundwater.
Regulation	FDA regulated (in the US) with specific standards for mineral content and source. Regulations may be less stringent than tap water for some contaminants.	EPA regulated (in the US) with comprehensive and rigorous testing for a wide range of contaminants.
Mineral Content	Must contain a minimum level of naturally occurring minerals. Content varies significantly by brand and source.	Contains minerals, but types and concentrations vary regionally. Mineral content may be lower than in some mineral waters.
Processing	Generally not chemically treated, preserving natural composition. Natural carbonation is possible, though it can be added or removed.	Extensively treated with chemicals (e.g., chlorine) to ensure safety and remove pathogens.
Taste	Flavor is influenced by mineral profile, offering a variety of tastes. Some find it more appealing.	Taste varies regionally and can be affected by treatment chemicals, such as chlorine.
Safety Concerns	Microplastic contamination from bottling process and packaging. Potential for high sodium in some brands.	Potential for contamination from aging or faulty infrastructure, though highly regulated.
Environmental Impact	High carbon footprint due to plastic bottle production and transportation. Low recycling rates contribute to waste.	Significantly lower environmental impact due to minimal packaging and transport.
Cost	Much more expensive than tap water due to sourcing, bottling, and distribution.	Highly cost-effective and readily available.

The Bioavailability Question

One of the main arguments in favor of mineral water is the bioavailability of its mineral content—the ease with which the body can absorb and use the minerals. Some research suggests that the body can absorb calcium and magnesium from mineral water more effectively than from some food sources. However, the total mineral contribution from drinking water is often small compared to a balanced diet rich in whole foods. While a bottle of mineral water can supplement mineral intake, it is not a replacement for a healthy and diverse diet.

How to Choose What's Best for You

Making an informed decision about your water source involves weighing personal health needs, environmental concerns, and cost. If you have a specific mineral deficiency, a calcium or magnesium-rich mineral water might be a helpful supplement. However, for general hydration and mineral intake, a healthy diet is the most important factor. For those concerned about microplastics, opting for filtered tap water in a reusable bottle is the most reliable strategy.

Visit Healthline for more detailed health and nutrition information.

Conclusion

In conclusion, the question of whether mineral water is actually beneficial has a nuanced answer. While mineral water can provide a bioavailable source of essential minerals like calcium and magnesium, offering specific health benefits such as improved bone density and digestion, it is not a universally superior option. Tap water, particularly when filtered, provides a safe, cost-effective, and environmentally friendly alternative with a much lower risk of microplastic exposure. The choice ultimately depends on individual health goals, dietary habits, budget, and environmental priorities. For most healthy individuals, the minerals provided by mineral water are supplementary rather than essential, and a balanced diet remains the primary source of these nutrients. For those seeking maximum purity and minimal environmental impact, high-quality filtered tap water is often the best choice.

Frequently Asked Questions

Is mineral water healthier than tap water?

It depends on your needs. Mineral water can offer higher concentrations of specific minerals like calcium and magnesium, which can be beneficial. However, tap water is often safer from contaminants like microplastics, is more regulated, and is significantly cheaper and better for the environment.

Can I get all the minerals I need from mineral water?

No. While mineral water can be a good source of certain minerals, the amounts are typically small compared to the daily intake from a balanced diet. A healthy diet remains the most important source of essential nutrients.

Is drinking too much mineral water dangerous?

Drinking excessive amounts of any water can lead to hyponatremia (water intoxication), which dilutes sodium levels in the blood. Additionally, some mineral waters have high sodium content, which can be a risk for individuals with hypertension.

What is the difference between mineral water and spring water?

Mineral water must come from a specific, protected underground source and contain a stable minimum amount of naturally occurring minerals. Spring water also comes from an underground source but does not have a regulated mineral content, which can vary significantly.

Does sparkling mineral water harm your teeth?

Sparkling mineral water is slightly more acidic than still water due to carbonation, which could potentially cause minor enamel erosion over time. However, it is significantly less damaging than sugary soft drinks.

How can I get minerals in my water without buying bottled water?

Some home water filters can re-mineralize filtered water, or you can add mineral drops or Himalayan salt to your water for a similar effect. A balanced diet is still the best source of minerals.

Should I be concerned about microplastics in my mineral water?

Studies have found microplastics in many brands of bottled mineral water, often from the packaging itself. While long-term health effects are still being studied, choosing filtered tap water in a reusable bottle is the best way to avoid microplastic exposure.