In this post, I’m going to teach you how to make the most bioavailable form of magnesium right from the comfort of your own home— magnesium bicarbonate! Magnesium is an essential mineral for your health, and you just might be deficient. By consuming magnesium bicarbonate daily, you’ll boost your overall health and wellbeing, sleep better, reduce your stress levels, and so much more.
Why Magnesium Is So Important
Magnesium is a naturally occurring mineral that is responsible for over 600 biochemical reactions in the body. It’s essential to maintaining a healthy brain, heart, and muscle function, regulating your metabolism and nervous system, and reducing stress levels. However, most of the population isn’t getting the minimum amounts of magnesium that they need. But why?
Well, we can blame it mostly on soil depletion. The foods we eat today are not able to provide us with the quality and quantity needed to meet our magnesium needs from diet alone. This is where supplementing with magnesium enters the picture.
The Benefits of Supplementing Magnesium
- Brain health: Magnesium helps prevent over-stimulation of nerve cells. When nerve cells are overly excited or stimulated, it can lead to cell death. Essentially, magnesium protects your brain cells and keeps them calm.
- Heart health: Magnesium plays a role in keeping your heart rhythm regular by helping to transport electrolytes in the body. This transportation of electrolytes is super important for the nerve signaling process that keeps the heart contracting at a normal pace. Studies also show that low levels of magnesium can lead to heart disease.
- Decreases stress and anxiety: Magnesium is essential in regulating the body’s stress-response. Studies suggest that increasing your daily magnesium intake can help the body handle stress with more ease by reducing neurotransmitters that cause anxiety.
- Promotes relaxation and boosts mood: GABA is a neurotransmitter that is known for its calming effect. Magnesium promotes relaxation and elevates your mood by increasing GABA production.
- Improves Sleep: Consuming magnesium daily has been shown to improve sleep quality and promote relaxation. Studies show that adults taking magnesium fell asleep more quickly than those who did not, and improved sleep quality in people struggling with insomnia.
What You’ll Need to Make Magnesium Bicarbonate
Magnesium bicarbonate is the most natural form of magnesium that is highly bioavailable— meaning it’s easily absorbed by the body.
Here’s what you’ll need to make it:
- Magnesium hydroxide- I use Crucial Four magnesium hydroxide for this recipe. It’s a high-quality, trusted source. Get yours here!
- Water- Always use filtered or spring water to avoid any chemicals found in tap water.
- Soda stream- A soda stream is used to carbonate the water which is an essential step for this recipe. If you haven’t invested yet in a soda stream— now’s the time! It’s such an easy way to carbonate any of your favorite beverages, and make your magnesium bicarbonate with ease. Plus, it will save you tons of money in the long run. Grab a soda stream here!
How to Make Magnesium Bicarbonate with a Soda Stream
1. Fill the 34 oz soda stream bottle with cold water to the fill line. Attach to the soda stream unit and carbonate. (Give it a few extra pumps to ensure it’s super carbonated!)
2. Remove very quickly from the soda stream and add 1 tsp of magnesium hydroxide to the bottle. Cap the bottle right away.
3. Shake the bottle vigorously. Then set the bottle down and allow the water to settle. Every few minutes, give the bottle a shake until the water turns completely clear.
4. Your magnesium bicarbonate is ready to drink! Add 1 oz of magnesium bicarbonate to a glass of drinking water 1-3 times a day. You may want to start with 1 serving per day, and gradually increase it to 3.
Magnesium Bicarbonate
Equipment
- soda stream, see notes
Ingredients
- 1 tsp magnesium hydroxide see notes
- cold water to fill 34 oz soda stream bottle
Instructions
- Fill the 34 oz soda stream bottle with cold water to the fill line. Attach to the soda stream unit and carbonate. (Give it a few extra pumps to ensure it's super carbonated!)
- Remove very quickly from the soda stream and add 1 tsp of magnesium hydroxide to the bottle. Cap the bottle right away.
- Shake the bottle vigorously. Then set the bottle down and allow the water to settle. Every few minutes, give the bottle a shake until the water turns completely clear.
- Your magnesium bicarbonate is ready to drink! Add 1 oz of magnesium bicarbonate to a glass of drinking water 1-3 times a day. Start with 1 serving per day to allow the body to adjust, and gradually increase to 3.
Notes
Want to Learn How to Make More Healthy Recipes From Scratch?
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Did you make my magnesium bicarbonate recipe? Let me know in the comments! And to explore the latest recipes on the blog, check out my recent posts: