The recipe for Magnesium Water is really very simple. But I think that it’s SO simple that readers sometimes suspect that there must be more: more ingredients, more effort, more unspoken detail.
But it truly is very simple. Let’s therefore expose this recipe in all its naked glory, all private parts exposed and leaving nothing to the imagination.
If there is a challenge in making Magnesium Water, it’s locating a source of milk of magnesia (MOM) that does not contain flavorings (that block the chemical reaction) and does not contain sodium hypochlorite—yes: bleach. For some peculiar reason, manufacturers began adding bleach to their product about 3 years ago, making it a challenge to find brands without it. (Last I checked, CVS, Kroger, and Good Sense had MOM sans bleach.)
You are going to react the magnesium hydroxide of MOM with the carbonic acid of the carbonated seltzer to yield water (H2O) and magnesium bicarbonate (Mg(HCO3)2):
Mg(OH)2 + H2CO3 = H2O + Mg(HCO3)2
We do this because magnesium bicarbonate is, by a long stretch, the most absorbable form of magnesium available. I learned this lesson long ago when I helped manage patients with something called magnesium-losing nephropathies, i.e., a form of kidney dysfunction in which the kidneys fail to reabsorb magnesium from the bloodstream, causing loss of magnesium in the urine. There are a number of potential causes of this dysfunction, such as exposure to the cancer chemotherapy agent cisplatin, but it is uncommon. Loss of urinary magnesium, however, is potentially fatal within just days to weeks. These people had to therefore go to the ER or acute care center every 5-7 days to receive an intravenous dose of magnesium (as magnesium sulfate) at doses much higher than can be delivered orally due to gastrointestinal intolerance (diarrhea). In an effort to free these people from the hassle of frequent infusions, not to mention the danger of missing an infusion, I tried to devise an oral program of magnesium replacement. No tablet or capsule even began to keep blood levels of magnesium in a safe range in the few days required to develop fatal magnesium depletion—until I had them make Magnesium Water. The magnesium bicarbonate of Magnesium Water was the only form of magnesium that keep their blood magnesium levels within a safe range.
This does not mean that, if you take magnesium glycinate, chelate, malate, citrate, or other form, that you cannot restore blood and tissue levels of magnesium. It means that, given the limited gastrointestinal tolerance we have to magnesium, daily dosing to obtain around 500 mg of magnesium per day will restore healthy levels over about 2 years. Magnesium Water to obtain magnesium bicarbonate is therefore the fastest, most absorbable, form of magnesium we have. This can be important if you want to restore tissue levels of magnesium rapidly as in, say, helping to suppress atrial fibrillation or other heart arrhythmias, osteoporosis/osteopenia, muscle cramps, or migraine headaches.
You will need:
2 liters of seltzer (or other carbonated water without sugar, high-fructose corn syrup or other unhealthy additives)
3 tablespoons of milk of magnesia (magnesium hydroxide)
Shake the MOM, then pour out 3 tablespoons (45 ml) into the handy measuring cup that usually comes with the MOM. Pour the MOM slowly into the seltzer water. (You may have to remove a few tablespoons of seltzer to accommodate the volume of MOM.) You will see the fizzy reaction develop, so pour slowly to keep the mixture from bubbling over.
Cap the seltzer securely, then shake for a few seconds until no sediment remains at the bottom. The mixture will be cloudy.
Allow the mixture to sit and it will clarify. I like to use a magic marker to label the Magnesium Water so that nobody drinks it freely by mistake, an error rewarded by several hours of diarrhea.
Magnesium Water does not need to be refrigerated, as there is nothing that spoils in the mixture.
One-half cup, or 4 ounces, of Magnesium Water yields 90 mg of magnesium; one-cup, 8 ounces, yields 180 mg magnesium. Start low, e.g., no more than 4 ounces, then build up to 8 ounces 2-3 times per day to obtain the full benefit. Individual tolerance to all forms of magnesium, Magnesium Water included, varies, so gauge your own tolerance.
Thank you for the article. I am currently using Magnesium Chloride, what are your thoughts about it? I dilute 20 grams of Nigari in 1 liter and drink a glass of it on a daily basis.
salsabil hamza wrote: «I am currently using Magnesium Chloride, what are your thoughts about it?»
It’s not one of the program-suggested Mg compound forms (bicarbonate, malate, glycinate & citrate).
It also might represent an excess exposure to chlorine, if used to provide target levels of elemental Mg.
In general, food-safe Mg compounds represent a spectrum of effects, with
A. full Mg absorption on one end, and
L. Mg-depleting laxative effect on the other.
The reaction described in the article here converts an L form into an A form. I personally don’t know where MgCl₂ falls on that spectrum.
The final authority would be to mind your RBC-Magnesium levels, seeking a result near the upper end of the Reference Range or interval.
re: «I dilute 20 grams of Nigari in 1 liter and drink a glass of it on a daily basis.»
That Nigari (Bittern) introduces more variables. The ever-iffy Wiki suggests: “Bitterns contain magnesium, calcium, and potassium ions as well as chloride, sulfate, iodide, and other ions”, not all of which may be desired or at ideal amounts.
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What are the signs you are taking too much or too fast
Rita wrote: «What are the signs you are taking too much or too fast»
In people who don’t have contraindications for mineral intake generally, an unwanted laxative effect seems the most likely indicator of excess intake. I’ve personally never noticed anything suggesting excess intake.
This assumes that we’re just discussing correctly-made Mg-water, or the well-absorbed Mg supplement forms. With Mg-water, if there’s any white cloudiness or precipitate in the final solution, that’s likely either unreacted Mg-hydroxide, or more fully-reacted Mg-bcarb than can remain dissolved in the water. In either case, drinking a lot of it might increase risk of laxative effect.
Hypermagnesemia is a thing, however, and presents with various symptoms. It’s mainly a risk in those with impaired kidney function. Minding RBC-Mg levels informs dose adjustments in any scenario.
Hyper can also happen when people are, for some probably mistaken reason, doing megadose Mg. It’s worth noting that the Wheat Belly/Undoctored program is not megadose Mg. The target intake is pretty close to RDA. Our modern problem is that most moderns aren’t getting anything close to RDA from their modern food-like substances and risky modern drinking water.
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The only seltzer water I can find here on the CA coast is flavored, lemon lime, raspberry, etc. The ingredients are “natural flavoring” but there is no mention of sugar. Can I use this? Otherwise, my choices are club soda or sparkling water. Can you comment please? Thank you.
Julie Stahl wrote: «The only seltzer water I can find here on the CA coast…»
If CA is Canada, what is known in the USA as seltzer may just have a different name. Check the various fizzy water products and see if any are just filtered water and carbon dioxide.
re: «… is flavored, lemon lime, raspberry, etc. The ingredients are “natural flavoring” but there is no mention of sugar.»
Anything other than filtered/purified/distilled H₂O and CO₂ puts the reaction at risk. This includes all sweeteners, flavorants, colorants, preservatives, fruity bits, alcohol, etc.
re: «Otherwise, my choices are club soda or sparkling water.»
If one of those is just H₂O and CO₂, it will work.
If you have a source of suitable water (usually not tap water), you can use a home carbonator for the task. Here’s how I do it using MoM (I now use powdered Mg-hydroxide).
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I have two questions…
1. the CVS brand of MoM also has 20 mg of Calcium per dose. How much calcium is too much? Since the WB and Undoctored doctrines seem to be “stay away from things that are processed” is there a way to obtain the mg bicarbonate that is less processed than using MoM? Or is there a better (safer or bioavailable?) mg supplement than the bicarbonate?
2. How much mg is too much? Are the different types… Mg-Chloride, -Malate, -Glycinate, -Orotate, -Taurate, -Citrate, -Oxide, – Threonate, etc., all lumped together? If I take mg threonate as a sleep and brain supplement, should I forego the bicarbonate as long as the dose is similar? Also, I love taking epsom salt baths… am I getting too much magnesium?
Thank you for your time and consideration.
DURANIII wrote: «…the CVS brand of MoM also has 20 mg of Calcium per dose.»
That’s been reported on some other brands as well. The CVS labels on-line, which are uselessly incomplete, don’t provide any clues.
The Dollar General DG™|health Milk of Magnesia
ITEM 00615503, UPC 3 70030 65876 3, US$ 2.00
appears to be bleach-free and Ca-free (so far), but is only available in-store.
re: «How much calcium is too much?»
The concern here would be interference with the reaction, and thus not making Mg-bicarb. In general, though the WB/Undoctored program discourages calcium supplementation, other than in whole foods, as it tends to end up everywhere but bones.
re: «…is there a way to obtain the mg bicarbonate that is less processed than using MoM?»
Yes: powdered food-grade magnesium hydroxide. This is what I’ve been using for nearly two years now. ½ tsp. per liter of seltzer. I don’t have a brand to recommend at the moment, because complaints arose on later production of the brand I”d bought a kg of.
re: «Or is there a better (safer or bioavailable?) mg supplement than the bicarbonate?»
My understanding is that Mg-bicarb is the most highly absorbed form of Mg short of I.V., and at least as safe as any other form of Mg supplement (with normal kidney function). Keep in mind that program target for intake is not much different from RDA, the problem being that modern settlers aren’t getting anywhere near RDA without deliberate action.
re: «How much mg is too much?»
It might be a question of economy and motility. Taking more than 400 mg/day is more likely to have a laxative effect than a mineral absorption effect, or might just get spilled in urine. An RBC-Mg test will tell you about absorption.
re: «Are the different types… Mg-Chloride, -Malate, -Glycinate, -Orotate, -Taurate, -Citrate, -Oxide, – Threonate, etc., all lumped together?»
No. They are absorbed and metabolized differently. Some have other secondary effects. For example, the citrate form might be useful with calcium oxalate kidney stones. The oxide form is more likely to be a laxative. We’re still waiting for human data on threonate (and compared to other forms of Mg).
re: «Also, I love taking epsom salt baths… am I getting too much magnesium?»
Doubtful, and again the RBC-Mg test would tell the tale. I’ve never seen any data for trans-dermal absorption, but suspect it’s not terribly effective.
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Nice response… thank you. And, I appreciate the dosage information that you provided.
I’m in Canada. I found Life Brand milk of magnesia at Shoppers Drug Mart which contains Magnesium Hydroxide (80mg/mL), potassium sorbate and water. Will this work?
Thank you!!
Momtosons wrote: «I’m in Canada.»
You may end up needing to pester your local chemist/pharmacist for some food-grade powdered magnesium hydroxide.
re: «…Life Brand milk of magnesia at Shoppers Drug Mart which contains Magnesium Hydroxide (80mg/mL), potassium sorbate…»
The C₆H₇KO₂ is a preservative, and not an ingredient I’ve seen reported in Mg-water discussions so far.
re: «Will this work?»
It’s hard to say just what it might do in the reaction, but in my view it identifies a formulation for which words like cluelessness, incompetence and negligence arise as possible explanations. I wouldn’t use it for anything.
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Thank you, Bob! I know of a couple of compounding pharmacies… I’ll see if they’ll sell me some magnesium hydroxide.
How will using the powder change the recipe, please?
Momtosons wrote: «How will using the powder change the recipe, please?»
I’m using ½ teaspoon of Mg-hydroxide powder per litre (or quart) of seltzer.
(and I’m using an old 1 kg bag of powder from a brand I can’t currently endorse, due quality complaints that arose in batches after mine)
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Many thanks 🙏
I have a quick question. My last batch of magnesium water is actually a little cloudy. This hasn’t happened before, and I am using the same batch of milk of magnesia that I’ve been using. Does this indicate that I used too much MoM in my last batch? It was goodsense brand, but I haven’t noticed this before. Thanks.
Allen Paine wrote: «…batch of magnesium water is actually a little cloudy.»
A uniform cloudy suspension, stratified suspension, or precipitate (snow)?
The top suspects for any outcome other than clear are:
• too much Mg(OH)₂
• insufficient CO₂ (flat seltzer)
• insufficient time
• junk in the MoM or seltzer: bleach, calcium, colorants, flavorants, sweeteners, other preservatives
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Sorry to say that, but your reaction formula is wrong!
For complete neutralization you get magnesia carbonate:
Mg(OH)2 + H2CO3 –> 2H2O + MgCO3
For partial neutralization you get magnesia bicarbonate:
Mg(OH)2 + 2H2CO3 –> 2H2O + Mg(HCO3)2
Which of those end products is actually recommended and how to make sure you trigger the correct reaction?
Kind regards!