The most highly absorbable form of magnesium is magnesium bicarbonate. Because of an unusual tendency to absorb water in dry form (e.g., tablet or powder), no supplement manufacturer sells it. But you can make it in your own kitchen quite easily using readily available ingredients. Use Magnesium Water in place of magnesium supplements—i.e., don’t take both—to avoid long-term magnesium overload.
While you can obtain magnesium from foods, especially sunflower, sesame, and pumpkin seeds, it is virtually impossible to obtain your full daily intake of 400-500 mg of (“elemental”) magnesium per day from food alone. This Magnesium Water is a terrific and inexpensive way to supplement your magnesium intake.
A 4-ounce (1/2-cup) serving of Magnesium Water provides 90 milligrams of elemental magnesium; 4 ounces twice per day adds 180 milligrams of elemental magnesium to your daily intake. You can drink up to 16 ounces per day (8 ounces, or 1 cup, twice per day), which provides a total of 360 milligrams of magnesium per day, especially useful during the first few weeks of your Undoctored experience to rapidly restore magnesium.
Because of better absorption, Magnesium Water yields faster relief from muscle cramps and migraine headaches, even abnormal heart rhythms. Such benefits are also more likely to occur with the 360-milligram-per-day total dose.
Note that the milk of magnesia used in the recipe must be unflavored, as flavoring will block the reaction creating the magnesium bicarbonate. Label your bottle of Magnesium Water to prevent unsuspecting people from drinking it (which can result in diarrhea). Magnesium Water does not need to be refrigerated if consumed within 1 week. Because the reaction involves carbonic acid (from carbonated seltzer) and magnesium oxide (milk of magnesia), the end result is magnesium bicarbonate and water, with little to no carbonation remaining.
Add several drops of your choice of natural extract, such as orange, lemon, coconut, or berry if desired for flavor. If some sweetness is desired, add a few drops of the flavored stevias available in place of the extract or add your choice of sweetener, such as several drops of liquid stevia or monk fruit, to the mixture. I used 20 drops of berry-flavored SweetLeaf Sweet Drops, which yielded a light sweetness, subtle enough to allow sipping over ice without being overly sweet. And be sure to choose a carbonated seltzer without sugar or high-fructose corn syrup.(This is why we avoid tonic water.)
Yield: 2 liters
2-liter bottle of seltzer (not tonic water)
3 tablespoons unflavored milk of magnesia
Naturally flavored extracts and/or sweetener
Uncap the seltzer and pour off a few tablespoons. Shake the (unflavored) milk of magnesia, and pour out 3 tablespoons. (Most brands come with a handy little measuring cup that works perfectly.) Pour the milk of magnesia into the seltzer slowly, followed by the extract and sweetener.
Cap the bottle securely, and shake until all the sediment has dissolved. Let the mixture sit for 15 minutes and allow to clarify. If any sediment remains, shake again. Drink as instructed above.
You will find this recipe and so much more in UNDOCTORED!