Unpacking the Truth: Is Vitamin Water Good For You?

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Vitamin Water has become a fairly popular beverage over the last few decades. Vitamin Water claims to provide hydration, and essential vitamins and minerals that are necessary for overall health.

This product is marketed as a “healthier” option to soda and other sports drinks. Many people have turned to this product as a way to boost their diet and daily nutrient intake.

However, even though this product is popular, there is a lot of controversy and confusion surrounding the actual benefits of Vitamin Water.

In this article, we will discuss the potential benefits and drawbacks of consuming Vitamin Water, and help you determine: Is Vitamin Water good for you?

📌 Key Takeaways

  • Vitamin Water is a flavored beverage that contains vitamins and minerals. It comes in many different varieties and flavors including sugar free versions.
  • Vitamin Water Zero is a zero-added sugar product made with artificial sweeteners like stevia and monk fruit.
  • The drawbacks of consuming Vitamin Water include the high sugar content, which is linked to health problems such as weight gain and type 2 diabetes.
  • Is Vitamin Water good for you? In moderation, it can be part of a healthy balanced diet, however it is important to be mindful of its added sugar content.

🤔 What is Vitamin Water?

Vitamin water is a brand owned by the Coca Cola company and has been around since the year 2000. Since then, the company has developed many varieties with different names such as “Refresh”, “xxx”, “Power-c” (rich in vitamin C), “Focus”, “Essential” and “Energy”.

The nutritional information of Vitamin Water varies depending on the type, but generally, it contains vitamins, minerals, and electrolytes.

In addition, they also have developed “zero added sugar” products called “Vitamin Water Zero” which are not sweetened with sugar but sweetened with monk fruit and stevia.

vitamin water zero sugar

🔎 Ingredients of Vitamin Water

When considering ingredients in Vitamin Water it really depends on the type. All of the different kinds of Vitamin Water product lines have different amounts of vitamins, minerals, and sugar vs. no sugar.

Vitamin Water (With Sugar)

Vitamin water also includes natural flavors and sweeteners. When looking at the ingredients list one of the major ingredients is sugar or crystalline fructose.

The sugar is added to improve taste. While the amount of sugar in the Vitamin Water varies by type, some contain as much as 32 grams of sugar in one 20 oz serving.

The sugar content in the product is concerning because when we take a look at the science, excessive sugar consumption is linked to several health problems including weight gain, increased risk for developing type 2 diabetes, dental decay and more.

Even though the vitamins and minerals in Vitamin Water are essential for the human body, it is important to be aware of the sugar content of this product and to consume in limited amounts.

Vitamin Water (No Sugar)

With that being said, there is also Vitamin Water Zero. This is essentially Vitamin Water made with sweeteners instead of added sugars like crystalline fructose or cane sugar. As mentioned earlier this Vitamin Water product is sweetened with monk fruit and stevia.


Stevia is a natural sweetener that is derived from the Stevia plant. It is zero calorie, but still has all the added sweetness! Not only that, but it has been linked to several health benefits including improving blood sugar levels.

Monk fruit

Similar to Stevia, Monk Fruit is also a zero calorie sweetener that has been derived from a plant called “Buddha plant”. While more research is needed, it has been shown to have various health benefits and is considered to be safe.

✅ Health Benefits of Vitamin Water

As mentioned above, the vitamins and minerals in Vitamin Water vary depending on the type and typically include Vitamin C, B12, B6, E as well as some minerals including potassium, magnesium and calcium.

Even though all of these vitamins and minerals are essential for maintaining good health it is important to recognize that the quantities found in Vitamin Water are relatively small and will not provide all the essential nutrients your body needs.

However, it is important to recognize that the vitamins and minerals found in Vitamin Water are relatively small and it will not provide all the essential nutrients that your body needs.

You still need to make sure you consume a balanced diet in order to get all of the essential vitamins and minerals your body needs.

Not only that, but there is limited research to support that consuming excess vitamin C or other vitamins and minerals will lead to an added health benefit. Any water soluble vitamins not needed by your body will be excreted through your urine.

holding vitamin water energy

⛔️ Drawbacks of Vitamin Water

Sugar Content

We know that consuming excess amounts of added sugar from various products such as Vitamin water or other sugar sweetened drinks can lead to obesity and other health problems.

The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar per day (25 g), while men should consume no more than 9 teaspoons (38 g).

However, the average American consumes about 77 g of added sugar per day, which is triple the recommended limit.

When looking at the nutrition facts label of the Vitamin Water beverages, a 20 ounce bottle contains around 25 g sugar. Essentially one bottle would hit the recommended daily limit.

Additionally, some of the ingredients in Vitamin Water, such as crystalline fructose have been linked to increased risk for cardiovascular disease and metabolic syndrome. This has been shown to occur particularly with excess fructose consumption.

Therefore, it is crucial to be aware of the potential drawbacks of consuming Vitamin Water and to consider other beverage options that may be healthier for you such as water or unsweetened tea.

Weight Gain

Weight gain is caused by excess consumption of calories. Many times consumption of liquid calories can lead to weight gain.

This is because sugar sweetened beverages are high in calories but do not provide the same level of satiety as whole foods. Over the course of a week this can lead to consumption of excess calories, contributing to weight gain over time.

Weight gain can lead to obesity which increases risk for inflammation in the body and various chronic diseases as discussed in further detail below.

Research indicates that consumption of sugar sweetened beverages increases risk for obesity. Even though Vitamin water is marketed as a healthy beverage, because of its sugar content it is recommended to drink in moderation.

In general, it is recommended to stick to sugar sweetened beverages (SSBs) in moderation.

Drinking artificial sweeteners causes weight gain

Increased Risk For Chronic Disease

Excess consumption of added sugars can lead to increased risk for chronic diseases such as fatty liver disease, heart disease, high blood pressure, type 2 diabetes and more.

Research has demonstrated that one of the most supported links between SSBs and chronic diseases is with type 2 diabetes.

Consuming large amounts of added sugars on a daily basis can lead to weight gain and insulin resistance. Insulin resistance occurs when your body becomes less responsive to insulin which is a hormone that regulates blood sugar levels.

This can lead to elevated blood sugar levels. Over time, this can lead to type 2 diabetes. Long term complications of uncontrolled diabetes include chronic kidney disease, blindness, and neuropathy.

Not only that, but diets high in added sugar have also been linked to increased risk for heart disease. Excessive amounts of sugar can lead to high triglycerides, inflammation and high blood pressure which are all risk factors for heart disease.

📑 Conclusion

So, is Vitamin Water good for you? While Vitamin Water does provide some essential nutrients, it is important to be aware of its potential drawbacks, such as its high sugar content and some highly processed ingredients.

Consuming Vitamin Water in moderation can be part of a healthy diet, but it should not be relied on as the sole source of hydration or nutrition.

Instead, it is important to prioritize consuming water and eating a balanced diet that includes a variety of nutrient-dense foods.

Ultimately, the best way to maintain good health is to make informed choices about your beverage and food choices and to consult with a dietitian if you have any questions or concerns regarding nutrition.

two varieties of vitamin water

❔ Frequently Asked Questions

Can I Drink Vitamin Water Everyday?

Due to the sugar content in Vitamin Water it is not recommended to drink this every day. In moderation, it can be part of a balanced, healthy diet just like all sugar containing foods.

To make sure that you do not consume Vitamin Water in excess, try to keep an eye on your daily added sugar intake.

What Are the Side Effects of Drinking Vitamin Water?

Similar to all SSBs, if consumed in excess, drinking vitamin water can lead to weight gain and increased risk for chronic disease such as type 2 diabetes. It is important to consume all foods and beverages with added sugar in moderation.

Is Vitamin Water With Zero Sugar Good For You?

Vitamin Water with zero sugar is considered to be a “healthier” option especially compared to the excess sugar content in Vitamin Water. Vitamin Water Zero is low calorie and zero sugar so it will not lead to the consumption of excess calories.

Particularly if you are trying to limit added sugars because you have type 2 diabetes this may be a good option for you if you are still craving a sweet drink but trying to lose weight or better control your diabetes.

Is Vitamin Water Better than Soda?

Vitamin Water’s health claims suggest that it is much healthier than other SSBs. While its sugar content is substantially less, if consumed in excess it can still lead to excessive sugar consumption.

In general, the AHA recommends limiting your daily added sugar intake to 25 g for Women and 38 g for Men.

What Is the Sweetener in Vitamin Water Zero?

The sweeteners in VitaminWater Zero include both monk fruit and stevia. These are both natural sweeteners that are zero calorie and zero sugar.

While more research is needed, they have both been shown to have some health benefits.

  • Roxanne Trotter
    MS, RDN

    Registered Dietitian Roxy, fueled by her love for food and wellness, tackles misinformation head-on. Her Master's in Human Nutrition and diverse experience (weight management, hospitals) equip her to translate complex health topics, especially those related to water quality. Through her own practice (Nutremedies LLC) and writing for Water Filter Guru, Roxy empowers readers with accurate, evidence-based information, helping them make informed choices for a healthier life, one sip at a time.

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