by Kaitlyn Comeau, R.D.
You’re standing in the bottled water aisle, trying to grab a quick drink, when you’re hit with a wall of choices. Mineral water. Alkaline water. Ionized water. Even bottles claiming “oxygen-infused hydration.”
It’s easy to assume these features mean a healthier sip. But do they really make a difference for your hydration or overall wellness? Let’s clear up the confusion and take a closer look at some of the most common mineral-related myths.
Myth #1: Mineral water is always better for you
Reality: Mineral water can be a source of essential minerals in the diet, but that doesn’t mean it’s automatically better than tap.
By definition, mineral water comes from natural, protected underground sources and typically contains essential minerals like calcium, magnesium, and potassium—nutrients that play important roles in hydration and other bodily functions.
Here’s the thing, though: In many regions, tap water already contains minerals, and is often more strictly regulated than bottled water. In fact, research suggests that tap water may even carry a lower risk of microplastic contamination compared to bottled varieties.
If you’re traveling somewhere with uncertain tap water quality, or you just love the taste of mineral water, go for it. But for me, hydration isn’t about what’s printed on the label. What matters is drinking water consistency and meeting your body’s needs throughout the day, whether your minerals come from water, food, or supplements.
Myth #2: Minerals in water are the main source you need
Reality: Water is just one piece of the puzzle.
Yes, the minerals in water (whether from your tap or a bottle) do contribute to your intake. But for most people, the majority of their minerals come from food.
For example:
- Magnesium is in pumpkin seeds, almonds, spinach, and black beans
- Zinc is found in oysters, beef, pumpkin seeds, and chickpeas
- Calcium is abundant in dairy products, fortified plant-based milks, tofu, and leafy greens
Think of mineral water as a nice “bonus” rather than your main mineral source.
Myth #3: Vitamins are more important than minerals
Reality: Vitamins and minerals work together like a team, and you can’t have a winning game without both.
While vitamins often get the spotlight, minerals are just as essential for the body to function properly. In fact, many vitamins can’t do their job without them. For example:
- Magnesium helps activate vitamin D
- Zinc is essential for vitamin A metabolism
This means that even if you’re eating plenty of fruits and vegetables, a lack of certain minerals could limit how effectively your body uses those vitamins. That’s where smart supplementation can fill the gaps.
Myth #4: More minerals equals more benefits
Reality: Sometimes—but dosage is key.
Minerals like magnesium, calcium, and zinc are essential for everyday wellness, and many people can benefit from supplementing beyond what they get in food alone. But supplements that aren’t formulated by experts or that offer megadoses can disrupt the body’s natural balance.
For example:
- Excess zinc can reduce copper absorption
- Too much calcium can interfere with magnesium balance
Myth #5: Mineral supplements are only useful if you’re deficient
Reality: Minerals don’t just help you meet the bare minimum—they help you thrive.
While supplements are often used to correct deficiencies, minerals also support optimal function even when you’re not technically deficient.
For example:
- Magnesium supports relaxation, muscles, occasional stress, and sleep in mature adults*
- Zinc supports immunity, cellular function, and skin health*
- Calcium supports strong bones and teeth*
That’s why whole-food diets and smart supplementation often work best together. Whole foods like leafy greens, nuts, seeds, beans, dairy, seafood, and whole grains provide a strong nutritional foundation, while supplementation offers strategic support when food alone isn’t enough.
[Learn more about Magnesium, Zinc, and Electrolytes in our Mineral Guide series.]
The Function of Minerals in the Body
It’s worth remembering why minerals matter: they play a role in supporting everything from hydration and nerve function to muscle health, bone health, and energy metabolism.*
Some key examples:
- Magnesium: supports muscles, relaxation, sleep in mature adults, bone health, cellular energy, teeth, cardiovascular health, adrenal health, and nerve function*
- Zinc: supports immunity, bone health, cellular function, skin health, prostate health, cardiovascular health (when balanced with copper), and muscle health*
- Calcium: supports healthy teeth and bones*
- Electrolytes (like sodium, potassium, and magnesium): help maintain fluid balance and support hydration*
Without enough of these essential minerals, your body simply can’t perform at its best.
Takeaway: Balance, variety, and quality matter
Next time you’re staring at rows of bottled water, don’t get caught up in buzzwords like “alkaline,” “ionized,” or “mineral-enriched.” If it tastes good and helps you stay hydrated, you’ve made the right choice! At the end of the day, hydration comes down to consistency and overall mineral balance—not the label on the bottle.
Instead, focus on:
- Getting a variety of minerals in your diet through whole foods
- Drinking enough fluids daily, whether that’s mineral water, tap water, or filtered water
- Chat with a healthcare professional about smart supplementation
Minerals are small but mighty. They’re not just an “add-on” to your diet, they’re essential players in everything from cellular energy to hydration.* Whether they come from your water, your plate, or a combination of both, the goal is balance and consistency.
Kaitlyn Comeau, RD, IC-FHS, PN1-SSR is a registered dietitian, fitness instructor, and sleep and recovery coach based in Nova Scotia, Canada. As a Functional Hormone Specialist, she helps women balance their hormones and prioritize health for longevity and long-term wellness. Kaitlyn is also the owner of Pulse Wellness Studio, where she empowers clients to achieve their best health through personalized coaching for nutrition, movement and recovery. Connect with her at kaitlyncomeau.com or on Instagram @kcgainingwellness.
Got a nutrition question? DM us anytime at @KALVitamins on Instagram — and follow for the latest updates from the original mineral supplement brand.
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any diseases.
