Mineral water is sourced from natural underground reservoirs and springs, providing a rich array of essential minerals such as calcium, magnesium, and sodium. These minerals contribute to various health benefits, making mineral water a popular choice among health-conscious individuals.

This article delves into the nature of mineral water, exploring its potential health advantages and how it stands in comparison to other water types.

Understanding Mineral Water

Mineral water is distinct from other varieties as it is bottled directly at its source, preserving its natural minerals and trace elements. According to the Food and Drug Administration (FDA), for water to be classified as mineral, it must contain a minimum of 250 parts per million (ppm) of total dissolved solids, which include essential minerals and trace elements sourced directly from its origin. It's important to note that the addition of minerals during the bottling process is strictly prohibited.

In contrast to club soda and seltzer, sparkling mineral water boasts natural carbonation; however, the process of adding or removing carbon dioxide (CO2) gas during bottling is permitted. Additionally, mineral water may undergo treatment to eliminate harmful substances, such as arsenic, ensuring safety for consumption.

True to its name, mineral water can be rich in a variety of minerals and naturally occurring compounds, such as magnesium, calcium, bicarbonate, sodium, sulfate, chloride, and fluoride. The specific types and concentrations of these minerals are influenced by the geographical source of the water, leading to a diverse range of health benefits and flavor profiles. While tap water may provide some minerals, it is generally accepted that bottled mineral water offers a higher concentration of these valuable compounds. The mineral composition and potential health advantages of mineral water are directly linked to its source, ultimately affecting its taste and nutritional benefits.

Health Benefits of Mineral Water

Natural mineral water, with its distinct combination of minerals and organic elements, presents a variety of potential health advantages.

May Promote Bone Health

Consuming sufficient calcium is crucial for maintaining strong bones throughout life, as it supports both the development and preservation of bone structure. Mineral water is recognized as a beneficial source of calcium, and research indicates that the body can absorb calcium from this water as efficiently — if not more so — than from dairy products. For instance, a study involving 255 postmenopausal women revealed that those who regularly consumed calcium-rich mineral water exhibited significantly greater bone mass density compared to those who opted for water with lower calcium concentrations. Additionally, the bicarbonate and magnesium present in mineral water may further enhance bone strength.

May Help Lower Blood Pressure

Studies indicate that low levels of calcium and magnesium can be linked to elevated blood pressure, a known risk factor for heart disease. Recent research has correlated the consumption of water rich in magnesium and calcium with notably reduced blood pressure levels. Given that mineral water is a valuable source of both nutrients, regular consumption may assist in lowering blood pressure, particularly for individuals with elevated levels. In a 4-week study involving 70 adults with borderline high blood pressure, participants who drank at least 34 ounces (1 liter) of natural mineral water daily experienced significant reductions in their blood pressure. However, a review of 20 studies examining mineral water's impact on blood pressure revealed mixed findings, indicating that further research is necessary to clarify the connection between mineral water consumption and blood pressure levels.

May Benefit Heart Health

Carbonated mineral water may also provide protective benefits against heart disease. Two studies focused on postmenopausal women found that consuming 17–34 ounces (0.5–1 liter) of carbonated mineral water each day led to a notable decrease in triglyceride levels and LDL (bad) cholesterol, while simultaneously increasing HDL (good) cholesterol levels. The magnesium found in this water could also be advantageous for heart health, as one study linked higher magnesium levels in water to a reduced risk of mortality from heart disease. Although these findings are promising, additional long-term research is required to fully understand how mineral water consumption influences heart health metrics.

Can Help with Constipation

Mineral water rich in magnesium may aid in the prevention and treatment of constipation. Research has demonstrated that magnesium helps attract water to the intestines and relaxes intestinal muscles, which contributes to softer stools that are easier to pass. A 6-week study involving 106 individuals with functional constipation showed that drinking 17 ounces (500 ml) of magnesium and sulfate-rich mineral water daily significantly enhanced bowel movement frequency and stool consistency. Nonetheless, it is essential to recognize that adequate fluid intake — regardless of mineral content — is key to improving digestion and maintaining regular bowel movements.

Natural mineral water can provide essential minerals that support both bone and digestive health. Although this type of water may also assist in lowering blood pressure and promoting heart health, more extensive long-term studies are necessary to validate these claims.

Potential Drawbacks

While consuming mineral water is typically regarded as safe for the majority of the population, certain brands may contain elevated sodium levels, which can pose a challenge for individuals adhering to a low-sodium diet. Furthermore, apprehensions have been raised regarding the presence of microplastics in mineral water, particularly when packaged in plastic bottles. Although the long-term health implications of microplastics remain largely uncertain, preliminary studies conducted on animals and in laboratory settings indicate that these tiny particles may accumulate within the body, potentially leading to increased inflammation.

Moreover, it is worth noting that sparkling mineral water tends to be more acidic compared to regular water, and this higher acidity can contribute to the erosion of tooth enamel over time. Limited research has been conducted on this subject; however, one particular study revealed that sparkling mineral water caused only a marginal increase in enamel erosion compared to regular tap water, and it was found to be significantly less damaging—by a factor of 100—when juxtaposed with sugary soft drinks.

The Bottom Line

Mineral water, sourced directly from natural springs, is typically rich in vital minerals such as calcium and magnesium. This type of water can vary in its mineral content based on its geographical origin. Consuming mineral water may provide a range of health benefits, from supporting bone health to enhancing hydration. Nevertheless, it’s important to recognize that there are alternative sources for these minerals in our diets. Consequently, the decision between opting for tap water or mineral water should ultimately hinge on your personal taste preferences and lifestyle choices.