Is Natural Mineral Water Healthy? The Complete Guide to Benefits & Risks

November 19, 2025 •

3 min read

Studies show mineral water can be a significant source of essential minerals like calcium and magnesium. But is natural mineral water healthy for everyone? Let's explore the science behind this popular bottled beverage, its proven advantages, and the considerations you should be aware of before making it your go-to drink.

Quick Summary

Reviewing the health impacts of mineral water, from its rich mineral content supporting bones and digestion to potential risks associated with bottling and specific mineral levels.

Key Points

Rich in Minerals: Natural mineral water is a source of essential minerals like calcium, magnesium, and potassium, which are easily absorbed by the body.
Supports Bone Health: The calcium and magnesium content can contribute to increased bone density and strength, particularly beneficial for postmenopausal women.
Aids Digestion: Magnesium-rich mineral water can help with constipation, while carbonated versions may alleviate indigestion and bloating.
Heart Health Benefits: Certain mineral waters have been shown to help lower blood pressure and improve cholesterol levels, supporting cardiovascular health.
Consider High Sodium: Some mineral water brands contain high levels of sodium, which may be a health concern for individuals with high blood pressure.
Environmental and Health Risks: Plastic bottles can leach microplastics into the water, raising environmental concerns and potential health risks associated with long-term exposure.
Not Superior for All: For individuals with a balanced diet, the mineral contribution from water is often marginal compared to food sources.

What is Natural Mineral Water?

Natural mineral water originates from a protected underground source. According to the FDA, it must contain at least 250 parts per million (ppm) of naturally dissolved solids or minerals from its source, and no minerals can be added artificially. Bottled at the source, its mineral composition remains consistent. The type and concentration of minerals, such as calcium, magnesium, potassium, sodium, bicarbonate, and sulfates, vary depending on the source, impacting taste and potential health benefits. Some are naturally carbonated, while others are still.

The Health Benefits of Natural Mineral Water

Natural mineral water's mineral profile can offer health benefits beyond tap or purified water.

Promoting Bone Health

Mineral water is a bioavailable source of calcium, vital for strong bones. Research suggests calcium from mineral water is well-absorbed, with studies showing increased bone density in postmenopausal women who drank calcium-rich mineral water. Magnesium and bicarbonate also contribute to bone health.

Aiding Digestive Health

Magnesium-rich mineral water can act as a mild laxative, aiding regularity. Studies indicate it can improve bowel function in those with constipation. Carbonated mineral water may also help with indigestion by stimulating stomach function.

Supporting Heart Health

Consuming mineral water high in magnesium and calcium has been linked to better heart health. A study observed reduced blood pressure in individuals with borderline hypertension who drank mineral water. Carbonated mineral water may also improve cholesterol levels in postmenopausal women.

Replenishing Electrolytes

Mineral water provides natural electrolytes like sodium, potassium, and calcium, essential for nerve function, muscle contraction, and fluid balance. This makes it useful for replacing salts lost during exercise.

Potential Risks and Drawbacks

Despite benefits, there are considerations when drinking natural mineral water.

Sodium Content

Some mineral waters have high sodium levels, a concern for those with high blood pressure or on low-sodium diets. Checking nutrition labels for sodium content is important.

Microplastic Contamination

Bottled water, including mineral water, can contain microplastics from the plastic bottles. Studies have found these particles, which may leach into the water, potentially more so at high temperatures or with long storage. Research on long-term health effects is ongoing, but some studies link microplastic exposure to inflammation. Glass bottles or filtered tap water are alternatives.

Dental Enamel Erosion

Sparkling mineral water is more acidic than still water. While less harmful than sugary drinks, excessive consumption could potentially contribute to minor enamel erosion. The carbonation may also worsen GERD symptoms.

Cost and Environmental Impact

Mineral water is more expensive than tap water. The production and transport of bottled water, along with plastic bottle waste, create a significant environmental burden. The carbon footprint is much higher than tap water.

Natural Mineral Water vs. Other Water Types


Feature	Natural Mineral Water	Tap Water	Purified Water
Source	Protected underground springs/reservoirs	Municipal water supply (rivers, lakes, etc.)	Various sources, heavily treated/filtered
Mineral Content	Naturally occurring, stable mineral composition	Varies greatly by location; can have minerals or not	Minerals are removed during purification process
Processing	Minimal treatment (e.g., removing toxins)	Extensive chemical treatment and disinfection	Filtered, deionized, or reverse osmosis treated
Taste	Varies based on mineral profile and source	Taste can vary regionally due to treatment	Neutral or flat taste
Cost	High, especially premium brands	Very low	Moderate, depends on filtration system
Key Benefit	Mineral enrichment for health	Inexpensive, readily available	Purity, free from many contaminants
Key Drawback	Cost, microplastics, high sodium potential	Potential for contamination, varies in quality	Lacks beneficial minerals

Conclusion: Is Natural Mineral Water Healthy?

The healthiness of natural mineral water depends on individual factors. For many healthy adults, it can be a source of essential minerals like calcium and magnesium, supporting bone, digestive, and cardiovascular health, with benefits varying by brand.

However, it's not always the best choice. Those with specific health conditions, like hypertension, should watch for high sodium levels. Concerns about microplastics in plastic bottles, environmental impact, and cost also make alternatives like filtered tap water viable. If you have a balanced diet, the extra minerals from water might not be significant. Making informed choices based on your needs and the water's composition is key. For further details on water types, resources like Healthline's comparison are helpful.

Frequently Asked Questions

While both are safe to drink, mineral water typically contains higher levels of naturally occurring minerals like calcium and magnesium that tap water might lack. For individuals with a balanced diet, the extra minerals may not be a significant health factor, and tap water is far more affordable and environmentally friendly.

Yes, research shows that mineral water with high levels of magnesium and sulfate can have a gentle laxative effect. Magnesium draws water into the intestines, softening stools and promoting regular bowel movements.

Yes, most people can safely drink natural mineral water daily in moderation. However, it's important to monitor mineral intake, especially sodium, and consider potential microplastic exposure from plastic bottles.

Sparkling mineral water is slightly more acidic than still water due to carbonation. While the risk is minimal compared to sugary sodas, long-term excessive consumption could potentially contribute to minor dental enamel erosion.

To minimize microplastic exposure, opt for mineral water in glass bottles or choose a high-quality water filter for your tap water. Reusable bottles are also a good option, though they can also release microplastics over time.

Check the label for the total dissolved solids (TDS) and the specific mineral content to align with your health goals. If you have high blood pressure, select a low-sodium option. For bone health, choose a brand with higher calcium content.

Some mineral waters, particularly those rich in magnesium and calcium, have been shown to help lower blood pressure in individuals with borderline hypertension. Conversely, brands with very high sodium content could potentially raise blood pressure, so reading labels is essential.