Is Mio Healthy? You Might Be Surprised…

by Millie

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MiO is a line of flavored water enhancers sold by the Kraft Heinz Company. It was introduced in the United States in 2011 and has since become one of the most popular beverage additives on the market.

Despite its popularity, there is a question – is MiO healthy – that needs a definitive answer. I have always been a fan of MiO and other water-enhancing products. However, when I started my weight loss journey a few years ago, I needed to increase my water intake to at least 64 ounces of water a day and reduce my consumption of soft drinks.

So after a while practiculary all of my water was MiO infused. Until I became concerned with the link between obesity and toxins. I was not only looking at the nutritional value of everything I ate and drank, but I also started to do a little research on the list of ingredients. 

And that included MiO. So in this article I’ll share with I learned about MiO. We will take a closer look at MiO and its ingredients to see if it is a healthy option for you and your family.

What is MiO?

2 bottles of MiO

Mio is a liquid water enhancer that can be used to add flavor, nutrients, and vitamins to your water. It is essentially a concentrated form of flavored syrup that you add to water to create a flavored beverage. 

Many people think that Mio is a better alternative to soda and other sugary drinks and a great way to stay hydrated and get the most out of their water. They use it to make their water more exciting and flavorful or to add essential nutrients and vitamins to their diet. 

There are four main MiO products – Mio Original, MiO Energy, MiO Vitamins, and MiO Sport (MiO Electrolytes or MiO Fit in some markets). MiO Energy contains 60 milligrams of caffeine and is offered as an alternative to popular energy drinks. MiO Vitamins has Vitamins B3, B6, and B12. Electrolytes and B vitamins are added to MiO Sport. 

One small bottle of Mio (1.62 fl oz) makes 24 eight-ounce servings, and each serving is only 5 calories. Mio comes in a variety of flavors, including · 

fruit punch, strawberry watermelon, lemon lime, black cherry, orange tangerine, and berry pomegranate.

Is Mio Healthy? 

woman drinking water

Mio appears to be a healthy and convenient way to flavor your water. But is it really healthy? The short answer is no, Mio is not a healthy option. The ingredients in MiO water enhancers varies slightly depending on the product line, but generally they contain a long list of ingredients, the most troubling of them including:

  • Artificial sweeteners
  • Propylene glycol
  • Artificial colors
  • Glycerin
  • Sodium benezoate


While MiO is low in calories and sugar, all of the MiO products, except MiO Vitamins, are also high in two artificial sweeteners: sucralose and acesulfame potassium. 


Sucralose is a popular artificial sweetener that is 600 times sweeter than sugar. It is used in many products, including diet soda, baked goods, and candy. You can also buy it as Splenda. While sucralose is generally safe for most people, there are a few potential side effects to be aware of.

The most common side effect of sucralose is gastrointestinal distress, which can include bloating, gas, and diarrhea. Some people may also experience headaches or dizziness. In very rare cases, Sucralose has been linked to an increased risk of cancer. However, more research is needed to confirm this.

Acesulfame Potassium

Acesulfame potassium is an artificial sweetener that is often used in combination with other sweeteners. It is about 200 times sweeter than sugar and has no calories. It is often used in baking and candy making.

Acesulfame potassium has been shown to be safe for most people. However, some people may experience side effects such as headaches, dizziness, and nausea. Some studies have raised concerns about acesulfame potassium’s potential link to cancer. However, at this time, there is not enough evidence to say definitively whether it causes cancer. 


Only two of the flavors of MiO Vitamins is sweetened with stevia leaf extract, a natural sugar substitute. Stevia is a plant that is native to South America, and its leaves have been used for centuries to sweeten food and drinks. Today, stevia is available in many forms, including powder, liquid, and packets.

One encouraging study found that stevia curbs your appetite and does not increase your blood sugar levels. 

Propylene Glycol

Propylene glycol is a clear, colorless, and odorless liquid that is used in many different products, including food, cosmetics, and medications. It is also an ingredient in many industrial products, such as antifreeze, de-icing solutions, and solvents.

Although propylene glycol is considered safe by many regulatory agencies, some people may experience mild side effects when they use products that contain it. These side effects can include headaches and nausea. In rare cases, propylene glycol may also cause more serious problems, such as liver damage or kidney failure.

Artificial Colors

Depending on the flavor, MiO liquid water enhancer contains artificial colors – yellow 6, red 40, and blue 1. Food dyes are added to food to make it more visually appealing. And while some people may have concerns about the safety of these products, the Food and Drug Administration has approved all of the artificial colors currently in use in the United States.

Yellow 6

Yellow 6 is a synthetic color derived from petroleum and can be found in a wide range of products, from refreshments to soaps. While it is approved for use in the United States, some studies have raised concerns about its safety.

Yellow 6 may contain traces of carcinogenic chemicals and has been linked to tumors in animals, but there is no definitive evidence that it causes cancer in humans. Some studies have also shown that it can cause allergic reactions and hyperactivity in children.

Red 40

Red 40 is an artificial color made from coal tar. It is used to color food, drugs, and cosmetics and is found in a variety of products including candy, cake mix, cereal, and yogurt. While Red #40 is approved for use by the FDA, some studies have shown that it may be linked to behavior problems in children. 

In addition, Red 40 is not required to be listed on labels in the United States, so it can be difficult for consumers to know when it is present in a product.

Blue 1

Blue 1 is made from coal tar and has been linked to cancer in animals. However, there is no clear evidence that it causes cancer in humans. Some people may experience digestive problems with Blue 1. 

Some people avoid blue 1 because of its potential health risks, but it is still widely used in many products.


Glycerin is a sweet, thick liquid that is used in a variety of products, including cosmetics, food, and medications. It can be derived from animal or vegetable sources and is often used as a humectant, emollient, or lubricant. Glycerin is safe for most people to use, but there are a few things to keep in mind when using it.  It can have a laxative effect when consumed in large quantities and has also been linked to kidney damage.

Sodium Benzoate

MiO Vitamins contain sodium benzoate, a common food preservative that has been used for centuries. It is a white, crystalline powder that is soluble in water and has a slightly salty taste. Sodium benzoate is used to prevent food from spoilage and to extend its shelf life. It is found in a variety of foods, including salad dressings, pickles, sauces, and soft drinks.

While sodium benzoate is considered safe for most people, there are some potential side effects to be aware of. These include gastrointestinal problems and headaches. 

Mio and Weight Gain

woman standing on scale

Many people find that MiO water enhancer helps them drink more water and has zero calories, which is essential for weight loss. However, the artificial sweeteners in MiO have been linked to everything from weight gain to insulin resistance and diabetes. 

It’s been well-documented that artificial sweeteners can actually trigger sugar cravings. That’s because your body associates the sweet taste with sugar, even though there’s no sugar in the artificial sweetener. Since artificial sweeteners trick your body into thinking it’s going to get a sugar hit, but then it doesn’t.  As a result, your body starts to crave sugar even more than before.  And for some of us, weight gain.

There is another concern with sucralose and weight gain. Studies on rats have shown that sucralose can increase body weight and fat mass. However, it’s important to remember that these studies were done on rats, not humans. Studies on humans have shown conflicting results. Some studies show that sucralose doesn’t affect weight, while other studies show that it may cause slight weight gain.

Furthermore, recently, there has been some worry over the safety of sucralose, as it has been linked to insulin resistance. Insulin resistance is a condition in which the body doesn’t respond properly to insulin, increases insulin levels which can lead to type 2 diabetes.

There is still more research to be done on the link between sucralose and insulin resistance, but if you’re concerned about it, you may want to avoid products that contain sucralose.

Mio and Gut Health

woman holding her gut

There is some evidence that sucralose may have negative effects on your gut microbiome. A recent study found that sucralose may alter the makeup of the gut microbiome, which could lead to inflammation and other health problems.

This is because sucralose is not completely absorbed by the body – some of it passes through the gut and into the large intestine, where it can interact with gut bacteria. This interaction may disrupt the balance of gut bacteria, which can lead to inflammation and other digestive problems.

If you’re concerned about the health effects of sucralose, you may want to limit your intake or avoid it altogether. 

Healthier Alternatives to MiO

4 jars of fruit infused water

Looking for a delicious and healthy way to flavor your water? Check out these natural alternatives to Mio water enhancer. Luckily, there are plenty of other options out there that are much better for you.

Here are a few of my favorite natural healthier alternatives to Mio-infused water:

Ice Cold Water

Some people find ice cold water is better taste better the taste of plain water.

Fruit and Vegetable Slices

Adding fresh fruit or vegetables to your water is a great way to naturally flavor and also add some extra vitamins and nutrients. You can use any type of fruit or vegetable you like, but I especially love citrus fruits like lemon, lime, orange, apple, pineapple, berries, cucumber, and lemongrass..

Herbs and Spices

Adding fresh herbs to your water is a great way to add flavor without adding calories. This can give your water a refreshing flavor and can also have some health benefits. Some of my favorite herbs and spicesto add to water are mint, basil, lavender, vanilla, cinnamon, and rosemary.


Brewing a cup of tea and adding it to your water is a great way to flavor it naturally. You can use any type of tea you like, but I especially love green tea and herbal teas.

Coconut Water

Adding some coconut water to your water is another way to add natural sweetness and flavor. It’s also a good source of electrolytes, which makes it perfect for post-workout recovery drinks.

Vegetable Juice

Adding some vegetable juice to your water is a perfect way to sneak some extra vegetables into your diet. I love using tomato juice or carrot juice, but feel free to experiment with other types of juices as well.

Fix Your Water Naturally!

2 glasses of fruit infused water

MiO manufacturers, Kraft Foods claim to fix your water. Mio is marketed as a healthy alternative to sugary soda and sports drinks. I do understand how a plain glass of water gets boring. However, as you have read, health experts some concerns about some of the ingredients in MiO and some experts are concerned about the potential health risks of MiO.

Although calorie free, most MiO products are sweetened with artificial sweeteners –  sucralose and acesulfame potassium. There is also a issue of MiO’s artificial colors. Until there is more research, it’s best to avoid these synthetic ingredients and potential long-term effects..

Furthermore, as you have seen, you may be increasing your risk of weigh gain and negatively affecting your gut health with some MiO products.

The good news is that there are some great natural alternatives to MiO and other water enhancers that are not only better but healthier. So fix your water naturally and increase your fluid intake with fresh fruit, vegetables, a bit of juice, herbs or spices. It will be better for you in the long run!

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