The Essential Minerals in Drinking Water
While water is vital for hydration, its nutritional value goes beyond simply being H2O. Drinking water, especially from natural sources or treated municipal supplies, can contain dissolved minerals that our bodies need to function properly. The two most prominent and beneficial of these are calcium and magnesium. The concentration of these minerals varies depending on the water source and treatment, contributing to what is commonly known as 'water hardness'. Many people consume these minerals without realizing they are getting a small, but bioavailable, boost with every glass.
Calcium: The Bone Builder in Your Glass
Calcium is a mineral most people associate with dairy products, but drinking water can be a significant source, particularly in areas with hard water. This essential mineral is crucial for several key bodily functions. It supports the formation and maintenance of strong bones and teeth, playing a preventative role against conditions like osteoporosis. Beyond skeletal health, calcium also aids in nerve transmission and muscle contraction. A study published in Frontiers in Nutrition discussed how drinking water with higher calcium content contributed positively to daily intake, especially for those with insufficient dietary consumption. The bioavailability of calcium in water is often high, meaning the body can absorb it effectively.
Magnesium: The Relaxation Mineral
Magnesium, often called 'the relaxation mineral,' is another vital nutrient that can be delivered through drinking water. Its roles in the body are extensive, contributing to over 300 biochemical reactions. It is key for maintaining proper muscle and nerve function, supporting a healthy immune system, and keeping the heart rhythm stable. Some research has found an inverse relationship between magnesium levels in drinking water and the incidence of cardiovascular disease. For individuals with a marginally deficient diet, the magnesium in drinking water can provide a nutritionally significant contribution to their daily intake. Like calcium, magnesium found in water is in a highly bioavailable ionic form, making it easy for the body to absorb.
The Impact of Water Hardness on Nutrients
Water hardness is determined by the concentration of dissolved minerals, primarily calcium and magnesium. Hard water has higher concentrations of these minerals, while soft water has less. This distinction impacts the nutrient intake from your drinking water. Advanced filtration systems, such as reverse osmosis (RO), can remove these beneficial minerals along with contaminants.
Commonly Found Minerals in Tap Water
- Calcium
- Magnesium
- Potassium
- Sodium
Tap Water vs. Mineral Water: A Comparison
| Feature | Tap Water | Mineral Water | Comparison |
|---|---|---|---|
| Source | Lakes, rivers, groundwater treated at a municipal facility | Natural underground springs or reservoirs | Both originate naturally, but tap water is treated; mineral water is bottled at the source. |
| Mineral Content | Varies widely based on geography and source; may have minerals added during treatment. | Contains a consistent and high amount of minerals, with at least 250 ppm of Total Dissolved Solids. | Mineral water generally offers a more reliable and higher dose of minerals. |
| Absorption (Bioavailability) | Minerals are in a dissolved, ionic form, which is highly bioavailable. | Minerals are in a dissolved, ionic form, which is highly bioavailable. | Both sources provide minerals in an easily absorbable format. |
| Cost | Typically much lower cost per gallon compared to bottled water. | Often significantly more expensive than tap water due to bottling and sourcing. | Tap water is the more economical choice. |
| Filtration Impact | Can have beneficial minerals removed by certain home filtration systems, such as RO. | Specific mineral content is preserved and regulated as part of its classification. | Home filtration of tap water can reduce mineral intake, while bottled mineral water maintains its content. |
Getting Your Minerals from Water
For those concerned about their mineral intake from water, especially if using a filter that removes dissolved solids, there are a few options. Choosing a whole-house ultrafiltration system can remove contaminants while preserving essential minerals. Alternatively, bottled mineral water provides a consistent source of these nutrients. It is also possible to remineralize filtered water using mineral drops or by adding a small amount of mineral-rich sea salt. Ultimately, your water can and should be a part of your overall mineral intake strategy.
Conclusion
It is clear that water can provide more than just hydration. Calcium and magnesium, two key nutrients found in water, play a crucial role in maintaining bone strength, regulating muscle and nerve function, and supporting heart health. While the quantity of these minerals depends on the source and treatment process, both municipal tap water and mineral water can contribute to your daily intake. Being mindful of your water's mineral content, especially when using filtration, can help you maximize these health benefits. For those seeking to augment their mineral intake, water is a safe, economical, and highly effective resource. A helpful resource on this topic is the USDA's analysis of the mineral content in US tap water.
