How to make Magnesium bicarbonate

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Magnesium, an essential mineral for your body, is essential. Magnesium is just as important for your bone health and strength, but calcium doesn’t get enough attention. 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. Many health problems can be caused by low or insufficient magnesium. 
Magnesium can come in many forms just like calcium. However, not all magnesium offers the same benefits. For good reasons, magnesium bicarbonate is gaining popularity. 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 important physiological functions including:

  • The cells produce energy
  • 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 can also be needed for other reasons. It’s important for:

  • Calcium and vitamin D absorption are normal
  • Prevention of osteoporosis and bone health 
  • Cardiovascular health
  • Normal heart rhythm
  • Maintaining healthy blood pressure
  • For metabolic health, healthy sugar levels and normal insulin responses are essential.
  • Production of glutathione (the body’s master antioxidant)
  • Balance of electrolytes
  • 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. Although all nutrients are important in maintaining good health, magnesium tops the list.

    Which People Are Most Likely To Be Low In Magnesium

    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. While pregnant women need more magnesium than women who have not had children, breastfeeding doesn’t increase it.
    Maximum daily intake of supplement forms is 350 mg magnesium. The majority of multivitamins have half the amount.
    In how magnesium is absorbed from foods, it’s slightly different than supplements. Depending on which form of magnesium you are taking, too much can cause diarrhea and intestinal discomfort. Magnesia, Milk of Magnesia and other magnesium supplements can be used as laxatives. 
    If you have kidney disease, magnesium may affect the function of your kidneys.
    There are many food sources that provide magnesium, including leafy greens and legumes as well as beans, peanuts, seeds, dark chocolate, and nuts. However, most people don’t eat enough of these to meet their daily needs. Even if you do eat these foods, it may prove difficult to digest because of the anti-nutrients like oxalates.
    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. You have less than 1 percent of the magnesium in your blood.
    Are you low on magnesium? It’s very possible! It is possible to not absorb enough magnesium even if your diet contains high amounts of magnesium and you take multivitamins with magnesium. You might be surprised at how little you are actually getting.
    These are signs of low magnesium levels:

  • Fatigue
  • Muscle spasms or cramps
  • Weakness in the muscles
  • Nullness
  • Atypical eye movement
  • Plus!
  • What is the Difference Between Magnesium Formulas?

    Supplementing with magnesium is possible. It is actually a common supplement. There are many forms of it, each with a different function and purpose.
    The most popular forms of magnesium supplement are:

  • Magnesium citrate
  • Magnesium Glycinate
  • Magnesium lactate
  • Magnesium sulfate
  • Magnesium dioxide
  • Magnesium malate
  • Magnesium chloride
  • Magnesium taurate
  • Magnesium L-threonate
  • Magnesium orotate
  • There are so many magnesium forms, 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. 
    Some magnesium types are better suited for certain purposes.

  • 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 known form of magnesium that crosses the blood brain barrier) is the ideal choice for mood and cognitive support.
  • 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 orotate is good for your heart health, and it supports the muscles.
  • What is Magnesium bicarbonate?

    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. It helps maintain a healthy pH and provides your daily magnesium intake.
    Your body constantly strives to achieve balance or homeostasis. It also regulates your pH levels to prevent them from becoming too acidic, or too alkaline. 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

    Make your own magnesium bicarbonate and magnesium hydroxide water. This is simple and inexpensive.).
    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.
  • Turn the bottle upside down. Take the lid off and gently add ¼ teaspoon of magnesium hydroxide powder, sliding it down the inside of the bottle. While adding powder, you should not shake it.
  • Add the powder to the container and quickly replace the cover. Give it a shake for about 60 seconds. Put it back into the fridge for 30-60 more minutes.
  • Shake the bottle for 60 seconds.
  • It should be placed back into the refrigerator for 30 more minutes. 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.
  • Start slowly if you’re not familiar with magnesium supplements. Then, gradually increase the amount. You will avoid discomfort and allow your body to adjust. 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. Talk to your doctor about your magnesium levels if you’re taking these drugs. You can also check your levels by ordering an RBC (not serum) magnesium test.
  • 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?

    Magnesium, an essential nutrient, is important for children. 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. The RDAs for many nutrients are different in children than they are for adults.
    Magnesium bicarbonate is usually recommended for children over 4 years old. If your child is older than 4, you may be able to give it at a lower dosage. Your pediatrician or functional medicine doctor should be consulted if your child is under 4 years old.

    What’s the Bottom Line?

    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. Although swallowing supplement capsules can be fine, I find it helps my mental health.
    Jessica Meyers (MPAP, PA–C, RH(AHG), a specialist in functional and herbal medicine) reviewed this article. Jessica can be found on Instagram. This is not a recommendation for medical treatment. We recommend you speak with your doctor.
    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). Information about Magnesium. Get your daily reference intakes of calcium, phosphorus (magnesium), 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.
  • Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). The Timeline of Magnesium compounds in hours: What Magnesium compound is the best? Biological trace element research, 187(1), 128–136.
  • Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). Magnesium’s Role in Neurological Disorders. 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.  
  • Zarate, C., Duman, R. S., Liu, G., Sartori, S., Quiroz, J., & Murck, H. (2013). The new paradigms of treatment for depression resistant to therapy. Annals of the New York Academy of Sciences, 1292, 21–31.  
  • Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multiple Benefits from Glycine’s Nonessential Amino Acid Glycine: An Overview. 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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