Are MiO Water Enhancers Good Or Bad For You?


Anything can get monotonous and boring, even something as simple as drinking water. Sometimes in attempts to overcome the boring experience of drinking plain water, we add artificial flavoring. But how safe are flavor enhancers, like MiO?

The artificial flavors and preservatives used in MiO have a reputation of being harmful but are still Generally Recognized As Safe (GRAS) by the Food and Drug Administration (FDA). However, several studies on the artificial sweeteners in MiO have shown they are related to increased blood insulin levels, systemic inflammation, disruption to the gut biome and weight gain.

Clearly, there’s no straightforward answer to this question. But let’s take a look at different MiO products, if they pose a threat to a person’s health in specific ways, and if MiO can affect your diet.

MiO And Your Health

MiO is a beverage mix owned by Kraft Foods. The purpose of MiO products is to flavor normal or carbonated water (and other drinks) to make it delicious and exciting.

It’s a concentrated liquid of artificial flavoring that comes in a compact bottle. A whole bottle of water can be flavored with just a couple drops of MiO. This is important, because if you use more than the recommended couple of drops the risk of experiencing any negative effects increases.

MiO has four product lines:

  1. Original
  2. Vitamins
  3. Sport
  4. Energy

Each of these products contains artificial sweeteners (with just two flavors containing stevia instead), and several contain citric acid.

*MiO Energy also contains caffeinie, tauring, gaurana and ginseng, which many people react badly to. More information on each MiO product is available at the end of this post.

The pros and cons of MiO. Pros: sugar and calorie-free. Cons: contains artificial sweeteners, propylene glycol, artificial food coloring and citric acid.
The pros and cons of MiO. Image created for waterpurificationguide.com.

Effects of Artificial Sweeteners

Although water enhancers, including MiO, are zero-calorie, zero fat, and zero sugar, they are still packed with artificial sweeteners:

  • Aspartame,
  • Acesulfame potassium (also known as Ace K), and
  • Sucralose.

These sweeteners have been shown to cause long-term effects on your body.

Some research have found that aspartame may increase systemic inflammation which is linked to chronic illnesses like diabetes, cancer, and heart disease.

Most MiO products contain sucralose or Ace K and not aspartame, but sucralose can cause the same problems as aspartame while also causing unwanted changes to your metabolism.

Recent studies have also shown sucralose can cause blood sugar and insulin fluctuations, especially in people with severe obesity.

Sucralose is about 400-600 times sweeter than regular table sugar and is often combined with other sweeteners like acesulfame potassium (Ace K).

Meanwhile, Ace K has been linked to neurological (brain) damage, although the research behind it is ongoing.

On the upside, unlike sugar, artificial sweeteners do not affect your dental health. As per an IJBCP study, artificial sweeteners do not have a cariogenic effect on your teeth. In fact, the study says they may even have anti-cariogenic properties, meaning they may work against tooth decay.

Manufactured Citric acid in MiO

Many MiO flavors – especially the citrus ones – contain citric acid, and while natural citric acid (think oranges, lemons and limes) is perfectly healthy, artificial citric acid is not.

According to recent research, manufactured citric acid can cause inflammatory reactions and unpleasant symptoms, including:

  • Joint pain with swelling and stiffness
  • Muscular pain
  • Dyspnea
  • Abdominal cramping
  • Enervation (fatigue)

These symptoms often began within 2 to 12 hours of ingesting foods, beverages, or vitamins containing artificial citric acid.

These side effects are rare and it’s usually people with underlying health conditions that suffer from them. For more information on water flavor enhancers with low or not citric acid, Sipping Liquids has all the information you need.

Antifreeze In Your Water

MiO and many water flavoring products also contain a product called propylene glycola preservative also found in antifreeze and car batteries. It is also a common additive used to give the product a desired consistency and texture.

Propylene glycol is Generally Recognized As Safe (GRAF) by the FDA. According to the World Health Organization, as much as 25 milligrams per kilogram of your body weight of the compound is safe for consumption, which is a fairly large amount.

In fact, a lot of processed food comes with this additive.

But it may not be safe for people who have kidney and liver disorders or diseases. A healthy human body can remove about 45% of propylene glycol, whilst the rest is converted to lactic acid. And lactic acid can contribute to kidney failure and acidosis if taken in large quantities.

Forget the Calories

MiO – like most water-enhancing products – is calorie-free. Meaning you won’t have to constantly count the calories every time you feel thirsty. So if you are considering purchasing MiO but are put off by thoughts of weight gain, rest easy.

Generally speaking, when it comes to your health, drinking flavored water – MiO or other brands – is next to harmless if it is in moderation.

A minimum of 64 ounces of water intake is recommended, and as long as more than a quarter of that isn’t consumed with artificial flavoring, then there is usually no problem, according to Rachel Wagner, a dietitian at  St. Elizabeth Physicians Weight Management Center.

MiO and other water enhancers can be a great option if you find it difficult to keep hydrated with just plain water. But, it’s still important to drink plain water, so make sure you don’t rely on flavor enhancers for every glass of water you drink is as this is not the healthiest option.

Zero-Calorie Vs Weight Gain

The artificial sweeteners used in MiO are zero-calorie and technically don’t contribute to weight gain. However, Acesulfame-potassium (a sweetener in some flavors) is capable of disrupting the gut microbiome, which can result in weight gain.

However, more research is needed to better understand these effects.

In general, MiO is a good option for anyone controlling their caloric intake or trying to lose weight.

If you’re someone who rarely drinks soda or flavored water, then going for MiO is certainly a relatively healthier option, according to Rachel Wagner, a dietitian at  St. Elizabeth Physicians Weight Management Center.

MiO – or any water enhancers for that matter – is not something you would want to drink frequently. Plain water is always preferable.

Neither soda nor flavored water is good for you if it’s all you drink. MiO just happens to be a slightly better option if you’re someone who doesn’t consume a lot of artificially sweetened beverages regularly.

So, Is MiO Bad For you?

Mio Water Enhancer - Good or Bad?

Ultimately, MiO is not bad for you, but it isn’t good for you either. It’s simply a zero-calorie way to flavor your water. If you’re looking at ways to increase the amount of water you drink each day, and think flavoring some of your water will help, then MiO is a good option.

If you’re sensitive to artificial sweeteners you can opt for the flavors with stevia, like Tropical Cherry (MiO Vitamins) and if you need to avoid citric acid, then opt for the Sweet Tea flavor.

And just remember – always try to drink plain water throughout the day too!

Mio Varieties

Mio has four different product lines available:

MiO Original

mio original

Enhances the taste of your beverage.

Flavors: Strawberry • Watermelon • Fruit Punch • Lemonade • Berry Grape • Berry Pomegranate • Cranberry Raspberry • Sweet Tea • Blueberry Lemonade • Mango Peach • Cherry Blackberry

Vegan-friendly Caffeine-freePrice per 1.62 fl. oz. bottle
NoYes$2.98

MiO Vitamins

Enhances the taste of your water and supplements vitamins B3, B6, and B12.

Flavors: Orange Tangerine • Orchard Apple • Orange Vanilla

Vegan-friendly Caffeine-freePrice per 1.62 fl. oz. bottle
NoYes$3.39

MiO Sport

Provides electrolytes and B vitamins, and adds fruity flavor to your water.

Flavors: Berry Blast • Artic Blast • Lemon Lime • Orange

Vegan-friendly Caffeine-freePrice per 1.62 fl. oz. bottle
NoYes$8.80

MiO Energy

Mio energy

Enhances the flavor of your water whilst also giving you a small energy boost.

Flavors: Wicked Blue Citrus • Black Cherry • Tropical Fusion • Green Thunder • Strawberry Pineapple • Smash • Acai Berry Storm

Vegan-friendly Caffeine-freePrice per 1.62 fl. oz. bottle
NoNo$8.80

Side Effects

MiO Energy itself doesn’t have any side effects. However, research has shown several of the primary ingredients are capable of negative side effects. These ingredients include caffeine, sucralose, and acesulfame-potassium.

Caffeine can lead to heart problems when taken in large quantities (>400mg) and other side effects including insomnia, anxiety, digestive problems, and dehydration.

The sweetener Acesulfame-potassium can disrupt the gut microbiome, which can also result in weight gain. While sucralose can increase blood sugar levels, and insulin levels in the blood.

The Boost in Mio Energy

Each squeeze of MiO Energy contains ~60mg of caffeine, and provides a small boost of energy. For comparison, an average 8 oz serving of coffee contains ~90mg of caffeine. However, many people say they felt very little boost to their energy levels post-consumption.

In fact, customer reviews are pretty mixed. Experiences ranged from no effect at all to a tiny energy bump, with people rarely vouching for a significant effect.

Considering it contains less caffeine that a cup of coffee, it’s no surprise that the average person found MiO Energy rather lackluster.

Theresa Orr

Theresa Orr is an Earth Scientist who specializes in determining past climates from rocks using geochemistry. Her passion for clean water drives her to breakdown the science to provide easy to understand information that everyone can read.

Recent Posts