Drink magnesium-rich mineral water
Magnesium contained in water is an essential nutrient for human body and organisms
Some mineral waters are rich in magnesium. The “magnesium water” caption on the label is strictly regulated. For instance, the French regulations, aligned with European legislation, require a minimal magnesium content of 50 mg/Litre. Some magnesium waters’ content is above 100 mg/L. This is a very interesting intake in terms of quantity.
How can we cover at least 25 % of my daily requirement of magnesium, without absorbing any calories?
You just have to choose a magnesium-rich mineral water. Indeed, if it contains around 110 mg of magnesium per litre, you can drink one litre of this water every day to cover at least 25 % of your daily requirement of magnesium, which is established at 420 mg/day for men and 360 mg/day for women in France (1).
Based on consumption surveys in France (SU.VI.MAX (2)), it is estimated that 23 % of women and 18% of men consume less than 2/3 of their magnesium recommended dietary intake. As a consequence, by choosing a magnesium-rich mineral water, it will contribute to meeting your daily needs.
Magnesium in mineral water is well-absorbed and used by the organism.
For a healthy person, absorption of magnesium from natural mineral waters ranges from 47.5% to 59% (3). This rate can be compared to the rate of magnesium contained in food or even in some drugs (1, 3, 4).
Furthermore, it seems that magnesium in natural mineral water is better absorbed when consumed with meals rather than between meals. During a double blind test on women, the percentage of magnesium absorbed in the intestinal mucosa was 45.7% when the natural mineral water was drunk between meals and 52.3% when drunk with a meal. (5)
To conclude, if you lack magnesium, pay attention to the water you choose and drink magnesium-rich water. Drink at least 1.5 litre/day of water, with and between meals. And remember to follow some other rules: eat enough fruits and vegetables, both good magnesium sources.