How to make Magnesium Bicarbonate

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Your body requires magnesium, which is essential. Although calcium is often mentioned for its importance in bone health, magnesium is equally important. Magnesium is one of those nutrients that you don’t really notice until you don’t have enough—then you can feel it everywhere in your life.
Magnesium is vital in over 300 biochemical reactions within your body, including your sleep quality and mood. It also helps with muscle cramps, hydration, and cellular function. Insufficient or low magnesium levels can lead to many problems. 
Magnesium can come in many forms just like calcium. However, not all magnesium offers the same benefits. Recently magnesium bicarbonate has been a popular choice, and for good reason. In this blog post, I’ll explain how it’s different from other forms of magnesium. I’ll also tell you exactly how I make it for myself with an easy recipe you can replicate in your own kitchen to optimize your health.

Magnesium: What is it?

Magnesium supports many essential physiological functions including:

  • Cellular energy production
  • Protein synthesis
  • Cellular signaling
  • Nutrient transport
  • It’s absolutely necessary at a metabolic, DNA, and cellular level.
    These important biological processes can not take place if magnesium isn’t in the correct amount, even though you may have sufficient nutrients. 
    Magnesium is also needed for many other purposes. It’s important for:

  • Normal calcium and vitamin D absorption
  • Bone health and prevention of osteoporosis 
  • Cardiovascular health
  • Normal heart beat
  • Maintaining healthy blood pressure
  • For metabolic health, healthy sugar levels and normal insulin responses are essential.
  • Production of glutathione (the body’s master antioxidant)
  • Check electrolyte balance
  • Transport of nutrients across cell membranes
  • Nerve impulses
  • Muscular contractions, and muscle function
  • Reduce carbon dioxide levels in your body
  • There are many more options!
  • As you can see, magnesium isn’t just a fad nutrient, and it isn’t of little consequence. All nutrients can contribute to your health but magnesium is at the top.

    Are You More Likely to Have Low Magnesium Levels?

    Even though magnesium is such an essential nutrient, it’s also a common deficiency. As much as half of the U.S. population doesn’t get enough magnesium.
    According to sex and age as well as stage of life, the recommended magnesium dietary allowance changes. Breastfeeding does not affect your magnesium needs. Pregnant and postpartum women require more magnesium than those who aren’t.
    Supplements should not exceed 350mg of magnesium daily. Multivitamins typically contain half or less of that amount.
    In how magnesium is absorbed from foods, it’s slightly different than supplements. Supplements that contain too much magnesium can cause intestinal pain and diarrhea, depending on their form. Magnesia, Milk of Magnesia and other magnesium supplements can be used to induce vomiting. 
    If you have kidney disease, magnesium may affect the function of your kidneys.
    Magnesium can be found in foods like legumes, green vegetables, beans and seeds. However, most people don’t eat enough of these to meet their daily needs. Even if they do, certain foods, such as oxalates, may not be easy to digest.
    Magnesium absorption can also be affected if you take too much zinc, eat a lot of fiber, or don’t eat enough protein. At any time, the body can store approximately 25g of magnesium. About 60% is located in bones and the remainder is intracellular fluid. The magnesium content of your blood is less than 1%.
    Are you low on magnesium? It’s very possible! You may still not get enough magnesium from your food, even if you have a high-magnesium diet and take magnesium multivitamins. You might be surprised at how little you are actually getting.
    Low magnesium levels can be identified by:

  • Fatigue
  • Muscle spasms or cramps
  • Weakness in the muscles
  • Nausea
  • Eye movements that are abnormal
  • More
  • What is the Difference Between Magnesium Formulas?

    Supplementing with magnesium is possible. Magnesium is an extremely common dietary supplement. There are many forms of it, each with a different function and purpose.
    These are the most common forms of magnesium supplements:

  • Magnesium citrate
  • Magnesium Glycinate
  • Magnesium lactate
  • Magnesium sulfate
  • Magnesium oxide
  • Magnesium malate
  • Magnesium chloride
  • Magnesium taurate
  • Magnesium-l-threonate
  • Magnesium oxide
  • There are so many magnesium forms, so how can you choose the best one?
    Magnesium supplements can be more effective than others at correcting deficiency. Because magnesium citrate is easily absorbed by the stomach, it’s a common form of treatment for magnesium deficiencies. People with sensitive intestines may feel discomfort from the laxative effect.
    People who require magnesium supplementation but do not want to affect their intestinal function may consider magnesium malate. 
    For specific uses, certain types of magnesium are best:

  • Magnesium Citrate might have a laxative effects, so it could help with constipation. Magnesium citrate may have calming properties.
  • Magnesium dioxide is used as a laxative.
  • For healthy blood sugar levels, magnesium taurate can be used.
  • Magnesium L-threonate, the only magnesium form that can cross the blood-brain border, is the best choice to support cognitive function and mood.
  • Magnesium sulfurate can also be known as Epsom Salt and it is absorbed via the skin.
  • Magnesium-glycinate can be used in combination with the amino acid Glycine to promote healthy sleeping. I’ve heard that it’s gentler for those with digestive issues as well. 
  • Magnesium oxide supports heart health and muscle support.
  • What’s Magnesium B Carbonate?

    There is another form of magnesium that we haven’t talked about yet: magnesium bicarbonate. Not to be confused by sodium bicarbonate! 
    Magnesium Bicarbonate, a magnesium form that can be taken in as water, is what you take. This supplement helps to meet your daily magnesium requirements and maintains a healthy pH.
    The body works constantly to keep its homeostasis, or total balance, intact. Your pH level must be controlled to avoid being either too alkaline, or too acidic. Magnesium Bicarbonate functions in the same way as other electrolytes, to maintain a healthy pH.
    While it’s great to try to get most of your magnesium from food intake alone, it’s often difficult to do so. You can save money by adding magnesium bicarbonate into your daily routine, and still get the magnesium minerals your body needs.

    How to make Magnesium bicarbonate water

    My magnesium bicarbonate water is made with magnesium hydroxide. You can make your own magnesium bicarbonate and magnesium hydroxide water. It’s easy, cheap, and it is very economical.).
    Here’s how I do it:

  • A 33.8-fluid-ounce bottle sparkling mineral water is ideal. You will need to pour out about 100 mL, or seven teaspoons of sparkling mineral water. (You can’t use plain drinking water or flavored carbonated water because it will not form the same. Seltzer water is also available.
  • Allow to chill in refrigerator for 30-60 minutes.
  • Take the lid off and tilt it slightly to one side. Take the lid off and gently add ¼ teaspoon of magnesium hydroxide powder, sliding it down the inside of the bottle. While you are adding the powder to the bottle, be sure not to shake it.
  • Add the powder to the container and quickly replace the cover. For 60 seconds, shake the mixture. Put it back into the fridge for 30-60 more minutes.
  • Take the bottle out and shake it for another 60 seconds.
  • For another 30 minutes, place it in the fridge again. Your homemade magnesium bicarbonate supplement should now be ready for use.
  • How to take Magnesium bicarbonate

    It’s important to note: you are not going to drink this whole bottle in a day. Consuming excessive magnesium bicarbonate water may cause severe digestive discomfort and cramping. It can also lead to electrolyte imbalances, magnesium toxicities, and worsening of symptoms such as diarrhea, cramping, nausea, vomiting, or even death. Over-consuming magnesium daily can lead to damage in your heart, and other parts of the body.
    You don’t want to make your body too alkaline. All you need to supplement your daily magnesium intake is 1-2 small glasses per day, about ¼ to ½ cup each. Limit the amount of magnesium you consume if you are taking other magnesium supplements, or eating a lot magnesium-rich food.
    Here are some things that you might want to learn:

  • If you like a bit of flavor in your beverage, you can add magnesium bicarbonate to juice.
  • Begin slowly, and gradually build up the magnesium you need. It will help you adjust and prevent discomfort. You might find that your body needs less than what you believe.
  • Magnesium carbonate and magnesium bicarbonate are different things.
  • Magnesium absorption can be affected by many medications including insulin, blood pressure medication, metformin, insulin, anti-inflammatory medications, estrogen, birth control pills and asthma inhalers. You should talk to your doctor if you are taking any of the above medications. Also, consider getting an RBC magnesium test done (not serum magnesium) to check your magnesium levels.
  • For magnesium bicarbonate to be active, it must remain refrigerated. If you don’t drink it all within a few weeks, you may notice some white powder settling at the bottom of the bottle. This may mean that it has lost some of its potency, but it’s not bad to drink. You can always make another bottle if you feel you have not been getting enough magnesium bicarbonate.

    Are Children able to take Magnesium Bicarbonate?

    Children are very important users of magnesium. They need it for the same health benefits that adults do, and many don’t get enough in their diets. You need to take extra care when giving supplements to children than you would for adults. For most nutrients, the RDAs of children are not as high as those for adults.
    Many supplements can be given to children as young as four years of age. You may give magnesium bicarbonate to them at a lower level than you would for your own. Your pediatrician or functional medicine doctor should be consulted if your child is under 4 years old.

    Let’s get to the bottom

    Magnesium, a crucial nutrient we all require. Most of us don’t get enough in our daily diets. Magnesium bicarbonate, a simple DIY supplement that supports your magnesium requirements, is a great option. I have loved integrating it into my daily wellness routine because it’s simple to do and actually feels like a treat. It’s fine to swallow supplement capsules, but I love it when I make a small cup of tea and take the time to really invest in my own health. This helps me as a mom who is busy.
    Jessica Meyers (MPAP, PA–C, RH(AHG), a specialist in functional and herbal medicine) reviewed this article. Jessica is also available on Instagram. You should always consult your doctor if you need any personal advice.
    Have you ever tried taking magnesium supplements? Are you familiar with making magnesium bicarbonate from scratch? Please share your experiences with me in the comments section below.
    Sources:

  • National Institutes of Health. (2021). Magnesium.
  • Institute of Medicine. (1997). Background information about magnesium. Get your daily reference intakes of calcium, magnesium, phosphorus, manganese, vitamin D and fluoride in your diet.  
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  • Spencer, H., Norris, C., & Williams, D. (1994). Zinc inhibits magnesium absorption and magnesium balance in the human body. Journal of the American College of Nutrition, 13(5), 479–484.
  • National Library of Medicine. (2021). Magnesium deficiency.
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  • Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). Magnesium and Neurological Disorders: The Role. Nutrients, 10(6), 730.
  • National Center for Biotechnology Information (2022). PubChem Comppound Summary for CID14792, Magnesium dioxide. Retrieved January 3, 2022 from https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide.
  • ELDerawi, W. A., Naser, I. A., Taleb, M. H., & Abutair, A. S. (2018). Treatment of Type 2 diabetes patients with oral magnesium supplementation: Effects on the glucosemic response. Nutrients, 11(1), 44.  
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  • Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multiple Beneficial Effects of Glycine, a Nonessential Amino Acid: A Review. Oxidative medicine and cellular longevity, 2017, 1716701.https://www.hindawi.com/journals/omcl/2017/1716701/ 
  • Classen H. G. (2004). Magnesium orotate–experimental and clinical evidence. Romanian journal of internal medicine = Revue roumaine de medecine interne, 42(3), 491–501. 
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