Is Vitamin Water Good For You? – Health Volt

Vitamin Water

Glaceau Vitamin Water is a well-liked beverage owned by The Coca-Cola Firm [1]. They promote Vitamin Water as a wholesome beverage filled with nutritional vitamins and electrolytes. They declare that Vitamin Water affords “advantages that make it straightforward to get the good things that your physique wants” [1].

With the totally different number of flavors being named: “power,” “revive,” “refresh,” and “focus,” how may it not present the advantages that they declare to supply [1]? However is vitamin water actually nearly as good for you as they are saying it’s? Let’s discover out!

Elements and Diet Information

Vitamin Water

Elements in Vitamin Water

• Reverse osmosis water
• Crystalline fructose
• Vitamin C
• Vitamin E (in some varieties)
• B Nutritional vitamins – B3, B5, B6, B7, B12 (varies relying on selection)
• Electrolytes – magnesium lactate, calcium lactate, and potassium phosphate
• Caffeine (in some varieties)
• Cane Sugar
• Stevia leaf extract (in some varieties)
• Citric acid
• Gum acacia
• Beta-carotene or fruit and vegetable juice for shade
• Pure flavors

Diet Information for Vitamin Water

• 100 energy per serving (1 bottle) (constant for each selection)
• Sodium 0mg
• Whole Carbohydrates 26-33g (relying on selection)
• Whole Sugars 26-32g (relying on selection)
• Protein 0g
• Nutritional vitamins and minerals 100-200% of each day necessities (relying on selection)

Vitamin Water – Zero Sugar

Elements in Vitamin Water – Zero Sugar

• Reverse osmosis water
• Vitamin A (in some varieties)
• Vitamin C
• Vitamin E (in some varieties)
• B Nutritional vitamins – B3, B5, B6, B7, B12 (varies relying on selection)
• Electrolytes – magnesium lactate, calcium lactate, and potassium phosphate
• Citric acid
• Stevia leaf extract
• Erythritol (in some varieties)
• Gum acacia (in some varieties)
• Fruit and vegetable juice for shade
• Pure flavors

Diet Information for Vitamin Water – Zero Sugar

• 0 to 10 energy per serving (1 bottle) (relying on selection)
• Sodium 0mg
• Whole Carbohydrates 0-5g
• Whole Sugars 0g
• Protein 0g
• Nutritional vitamins and minerals 100-200% of each day necessities (relying on selection)

Ingredient Breakdown

Nutritional vitamins

Each number of vitamin water comprises not less than 100% of an grownup’s each day consumption of nutritional vitamins.

Nutritional vitamins are important for well being, and our our bodies depend on them to perform correctly [2].

Whereas this may occasionally look like a well being good thing about vitamin water, most adults devour sufficient nutritional vitamins by the meals that they eat daily [2]. The Nationwide Heart for Complementary and Integrative Well being states that folks could complement nutritional vitamins and minerals if they don’t get sufficient from the meals that they eat [2]. Nevertheless, in case you devour sufficient vitamins by meals, supplementing nutritional vitamins and minerals can enhance the chance of getting too many vitamins [2].

Vitamin A

Vitamin A is a fat-soluble vitamin that’s discovered naturally in meals sources [3, 4]. There are two sources of vitamin A, retinoids and carotene. Retinoids are present in beef liver, fish, shrimp, eggs, milf, cheese, and butter [3, 4]. Carotene is present in inexperienced, yellow, and orange greens, like leafy greens, carrots, or squash [3, 4].

The really helpful dietary allowance of vitamin A for an grownup is 900 mcg per day, and the higher restrict is 3,000 mcg [3,4]. Vitamin A deficiencies are very uncommon in the US as a result of we eat sufficient meals that present vitamin A [4].

Vitamin A helps the immune system and organ perform, decreasing the chance of prostate and lung cancers, supporting bone development, and imaginative and prescient help and safety [3, 4].

Consuming an excessive amount of vitamin A in dietary supplements may cause uncomfortable side effects, similar to dizziness, nausea, blurred imaginative and prescient, complications, start defects if pregnant, and in extreme instances, demise or coma [4].

Because the common American consumes sufficient vitamin A of their weight-reduction plan, supplementation shouldn’t be essential and could also be dangerous. Vitamin Water varieties comprise not less than 100% of an grownup’s each day advice of vitamin A, which is far more than your physique wants, if not an excessive amount of.

Vitamin C

Vitamin C is a water-soluble vitamin that’s naturally occurring in meals [3, 5]. Some sources of vitamin C embody citrus fruits, bell peppers, broccoli, brussels sprouts, tomatoes, and strawberries [3, 5].

The really helpful dietary allowance of vitamin C is 90 mg for grownup males and 75 mg for ladies per day [3, 5]. Most individuals get sufficient vitamin C from meals [5]. However deficiencies could happen in individuals who smoke, have most cancers, or eat a restricted number of meals [5].

Vitamin C helps the physique make collagen and improves iron absorption [3, 5]. It additionally acts as an antioxidant, which protects cells from harm [3, 5]. Vitamin C could decrease the dangers of sure cancers, provide safety once more heart problems, and enhance your immune system to struggle chilly signs [3, 5].

An excessive amount of vitamin C could be dangerous and lead to disagreeable uncomfortable side effects similar to abdomen cramps, nausea, and diarrhea [5].

Vitamin Water comprises not less than 100% of an grownup’s each day really helpful quantity of vitamin C, which can be an excessive amount of for most individuals.

Associated: 10 Greatest Vitamin C Dietary supplements.

Niacin (Vitamin B3)

Niacin, often known as Vitamin B3, helps your physique convert meals into power [3, 7]. Niacin is prevalent in lots of meals, similar to meats, fish, poultry, legumes, grains, nuts, and fortified meals [3, 7].

The really helpful dietary allowance of niacin is 16 mg for grownup males and 14 mg for ladies per day [3, 7]. Niacin deficiencies are very uncommon, as individuals can devour sufficient from meals [7].

Not solely does niacin assist your physique convert meals for power, however it is usually important for the event and performance of cells, blood cells, pores and skin, mind, and the nervous system [3, 7]. Giant doses of niacin could cut back the chance of heart problems and enhance ldl cholesterol [7].

It’s not really helpful to devour greater than 30 mg of niacin per day (until prescribed), as it will probably result in the event of complications, dizziness, and pores and skin rashes [7].

Vitamin water gives 100% of your each day really helpful quantity of niacin. Relying in your weight-reduction plan, this may occasionally not trigger any signs. Nevertheless, consuming lots of fortified meals and meats could place you over the really helpful higher restrict of 30 mg of niacin per day.

Vitamin E

Vitamin E, often known as alpha-tocopherol, is a fat-soluble vitamin that’s present in meals similar to vegetable oils, nuts, seeds, complete grains, and leafy inexperienced greens [3, 6].

The really helpful dietary allowance of vitamin E for adults is 15 mg per day [3, 6]. Dietary wants for vitamin E are met by consuming a balanced nutritious diet [6].

Vitamin E is helpful in stopping or delaying Alzheimer’s, coronary coronary heart illness, most cancers, and age-related eye problems [3, 6]. It additionally acts as an antioxidant that may stop cell harm [3, 6].

Consuming extra vitamin E doesn’t usually present any dangers [6]. Nevertheless, an especially excessive dose could trigger hemorrhagic stroke [6].

Despite the fact that Vitamin Water gives 100% of an grownup’s each day vitamin E wants, the quantity doesn’t pose any well being dangers.

Pantothenic Acid (Vitamin B5)

Pantothenic acid, additionally known as vitamin B5, is of course current and consumed by meals similar to poultry, beef, seafood, eggs, milk, complete grains, broccoli, potatoes, mushrooms, peanuts, and sunflower seeds [3, 8].

The really helpful dietary allowance of pantothenic acid is 5 mg for adults per day [3, 8]. In the US, most individuals devour sufficient pantothenic acid of their diets and don’t have to take dietary supplements [8].

Pantothenic acid, like niacin, helps the physique convert meals into power [3, 8]. It additionally helps make and break down lipids and in addition helps make hemoglobin, steroid hormones, and neurotransmitters [3, 8].

Pantothenic acid is protected to devour at excessive doses [8]. Solely consuming greater than 10,000 mg per day will produce undesirable uncomfortable side effects similar to diarrhea [8]. The quantity of pantothenic acid in Vitamin Water is taken into account protected.

Vitamin B6

Vitamin B6 is of course present in meals like meats, legumes, soy merchandise, starchy greens, and non-citrus fruits [3, 9].

The really helpful dietary allowance of vitamin B6 for adults is 1.3 mg per day [3, 9]. Most individuals can devour sufficient vitamin B6 of their diets [9]. Nevertheless, these with kidney points, autoimmune problems, or alcohol dependence could have low ranges of vitamin B6 [9].

Vitamin B6 may help cut back the chance of coronary heart illness, most cancers, and cognitive functioning [3, 9]. It performs a key position within the enzyme reactions within the metabolism and the conversion of tryptophan to niacin and serotonin [3, 9]. It additionally helps make crimson blood cells, helps the immune system, and helps cognitive growth [3].

Individuals hardly ever devour an excessive amount of vitamin B6 [9]. Nevertheless, supplementing vitamin B6 for over a 12 months is understood to trigger nerve harm [9].

Vitamin Water comprises not less than 100% of your each day really helpful quantity for vitamin B6, which is usually protected. Nevertheless, consuming vitamin water each day for over a 12 months could enhance the chance of nerve harm [9].

Biotin (Vitamin B7)

Biotin, aka Vitamin B7, is a water-soluble vitamin that’s discovered naturally in eggs, salmon, beef liver, avocados, soybeans, candy potatoes, nuts, and seeds [3, 10].

The satisfactory consumption degree of biotin for adults is 30 mcg per day [10]. Biotin deficiency may be very uncommon as sufficient could be consumed by meals [10]. Nevertheless, a median of 30% of pregnant ladies could expertise gentle biotin deficiencies [10].

Biotin aids within the breakdown of carbohydrates, fat, and protein and helps convert them into power [3, 10]. Additionally it is wanted to take care of wholesome pores and skin and hair and regulate the exercise of cells and genes [10].

There isn’t a proof that extra biotin may cause any uncomfortable side effects, and there’s no higher restrict for biotin consumption [10]. The quantity of biotin in Vitamin Water could be thought of protected [10].

Vitamin B12

Vitamin B12 is present in animal merchandise and fortified meals, similar to fortified breakfast cereals [3, 11]. Vegetation don’t comprise vitamin B12 [11].

The really helpful dietary allowance of vitamin B12 for adults is 2.4 mcg per day [3, 11]. Most individuals devour sufficient vitamin B12 of their diets, however vegetarians could not devour sufficient as vitamin B12 comes primarily from animal merchandise [11]. Those that have had weight reduction surgical procedure and people with digestive problems could have points absorbing vitamin B12, resulting in deficiency [11].

Vitamin B12 helps create crimson blood cells, nerve cells, and DNA [3, 11]. It additionally assists within the breakdown of amino acids and lipids [3]. Analysis reveals that vitamin B12 could cut back the chance of most cancers, coronary heart illness, and dementia [11].

Vitamin B12 in excessive doses doesn’t trigger any adversarial signs or toxicity [11]. The quantity of vitamin B12 in Vitamin Water could be thought of protected.

Electrolytes

Electrolytes are electrically charged minerals which are discovered within the physique’s blood, tissues, and different fluids [12]. They’re wanted for the physique to take care of water and pH steadiness, transfer vitamins into cells, excrete wastes from cells, and help in muscle, nerve, coronary heart, and mind functioning [12].

Electrolytes are sodium, calcium, potassium, phosphate, chloride, and magnesium [12]. Every electrolyte could be consumed by the meals that we eat and the fluids we drink [12].

Vitamin Water labels electrolytes as magnesium lactate, calcium lactate, and potassium phosphate. Whereas magnesium, calcium, potassium, and phosphate are electrolytes of their pure type, magnesium lactate, calcium lactate, and potassium phosphate are commercially produced meals components [12, 13, 14, 15]. Magnesium lactate is a supply of dietary magnesium that’s added to fruit-flavored drinks [12]. Calcium lactate and potassium phosphate are meals components usually used as stabilizers or thickening brokers [14, 15]. It’s questionable if these varieties meet the physique’s wants for electrolytes or if Vitamin Water makes use of them as a meals additive whereas labeling them as electrolytes.

Not a single number of Vitamin Water comprises any type of sodium or chloride, each of that are extremely essential electrolytes [12]. Since Vitamin Water states 0 mg of sodium on the vitamin label, it’s questionable in case you ought to take into account Vitamin Water as an electrolyte drink.

Sugar and Sweeteners

Relying on the number of Vitamin Water, it is going to both be sweetened with crystalline fructose, cane sugar, erythritol, or stevia leaf extract. Some varieties comprise a mixture of those sweeteners.

The USDA means that adults mustn’t devour greater than 10% of their each day energy in added sugars [17]. Which means that in case your each day caloric consumption is 2,000 energy a day, you shouldn’t devour greater than 200 energy from added sugars, which equals 50 grams of added sugars (12 teaspoons). Nevertheless, the American Coronary heart Affiliation recommends limiting added sugars to not more than 6% of your each day energy [18].

Vitamin Water (not together with Vitamin Water Zero) comprises 26 to 32 grams of sugar per bottle [1]. This is the same as or greater than half of the really helpful restrict of added sugar consumption, relying in your each day caloric consumption.

Crystalline Fructose and Cane Sugar

Crystalline fructose and cane sugar are each calorie-containing sweeteners. Excessive consumption of crystalline fructose or cane sugar is related to rising a person’s danger of growing kind 2 diabetes, weight problems, and heart problems [19].

Erythritol

Erythritol is a sugar alcohol that’s used instead of sugar in drinks [20]. Erythritol is a zero-calorie sweeter. It’s protected for consumption, and there are few uncomfortable side effects of consuming erythritol [20]. It’s the popular type of sugar alcohol as it’s simpler to digest than different sugar alcohols [20].

Stevia leaf extract is a zero-calorie sweetener that’s used as an alternative choice to sugar in drinks [21]. It’s protected to devour and may help people with calorie discount [21]. Used instead of common sugars, it will probably profit weight administration and restrict the chance of growing kind 2 diabetes [21].

Pure Flavors

Pure flavors are usually not as pure as they look like. Pure flavors are created in laboratories by chemists [22]. They extract uncooked materials from meals or spices and use it to develop pure taste [22]. The aim of making a pure taste is to create a dense focus of aromatics [22]. They extract, distill, or chilly press the uncooked supplies, then take away shade, water, and different supplies [22].

Components similar to synthetic or artificial modifiers, emulsifiers, or solvents are permittable additions as a result of they don’t impression the flavour [22]. Analysis reveals that as much as 90% of pure flavors comprise further substances [22].

All this thought of, Vitamin Water shouldn’t be as naturally flavored as they declare it’s.

Vitamin Water: Is It Good For You?

Whereas Vitamin Water claims to be a drink that’s good for you, after reviewing the substances, it’s possible you’ll change your thoughts.

Despite the fact that Vitamin Water is filled with nutritional vitamins, one bottle of Vitamin Water gives not less than 100% of an grownup’s each day vitamin necessities (for the listed nutritional vitamins). This usually results in an overconsumption of nutritional vitamins, as most adults in the US devour sufficient nutritional vitamins by the meals they eat.

The electrolytes that Vitamin Water claims to incorporate are commercially produced meals components, not electrolytes of their pure type. This brings into query if Vitamin Water actually gives your physique with electrolytes.

The zero sugar types of Vitamin Water comprise erythritol and stevia leaf extract, which aren’t recognized to trigger hurt and are protected. Nevertheless, the sugar-containing types of Vitamin Water comprise not less than half or extra of an grownup’s each day sugar restrict. For comparability, Vitamin Water comprises 26 to 32 grams of sugar per bottle, and one bottle of Coca-Cola comprises 65 grams of sugar [1, 23]. Vitamin Water comprises nearly half of the quantity of sugar as Coca-Cola. When you drink two bottles of vitamin water, it’s no more healthy than consuming a bottle of Coka-Cola.

Lastly, pure flavors are lab-created. They aren’t as pure or wholesome as they sound.

Is Vitamin Water good for you? Vitamin Water Zero Sugar is significantly better than the unique sugar-containing product. However, the variety of nutritional vitamins packed into vitamin water is not going to do something extra on your physique as you almost certainly devour sufficient by meals. Is it good for you? Not essentially. It’s positively not wanted.

FAQs

What’s the healthiest Vitamin Water?

If you wish to drink the more healthy Vitamin Waters, choose Vitamin Water Zero Sugar. Vitamin Water Zero Sugar doesn’t comprise any added sugar.

What are the unfavourable results of Vitamin Water?

Vitamin Water comprises a excessive quantity of sugar which may enhance your danger for growing kind 2 diabetes and weight problems. It additionally comprises over 100% of your each day vitamin wants, and the overconsumption of nutritional vitamins could pose well being dangers.

Can I drink Vitamin Water as a substitute of water?

Ingesting a drink that comprises sugar, synthetic sugars, an extreme quantity of nutritional vitamins, and different numerous substances shouldn’t be corresponding to the dietary worth that water can present.

Can I drink Vitamin Water daily?

You might, however it could not be good for you. Vitamin Water comprises an extreme quantity of nutritional vitamins, and a few nutritional vitamins in extra may cause undesirable uncomfortable side effects.

Wrapping Up

Vitamin Water, owned by The Coca-Cola Firm, makes use of inventive promoting to make it look like a wholesome drink to shoppers. However, general, it’s a sugar-packed drink that comprises extra nutritional vitamins than your physique wants. Vitamin Water Zero Sugar is a greater different to the unique product, however the quantity of nutritional vitamins it comprises shouldn’t be essentially good so that you can devour.

References

1. Glaceau Vitamin Water – Coca-Cola Firm. (n.d.). vitaminwater. Official Vitaminwater Web site. https://www.vitaminwater.com/
2. Nationwide Heart For Complementary and Integrative Well being. (2022, June). Nutritional vitamins and Minerals. NCCIH. https://www.nccih.nih.gov/well being/vitamins-and-minerals
3. Harvard Well being. (2020, August). Itemizing of nutritional vitamins. https://www.well being.harvard.edu/staying-healthy/listing_of_vitamins
4. US Division Of Well being and Human Companies (USDHHS), Nationwide Institutes of Well being (NIH), Workplace of Dietary Dietary supplements. (2022, June). Dietary Complement Label Database (DSLD) – Vitamin A and Carotenoids. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/VitaminA-Shopper/
5. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2021, Could). Dietary Complement Label Database (DSLD) – Vitamin C. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/VitaminC-Shopper/
6. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2021, Could). Dietary Complement Label Database (DSLD) – Vitamin E. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
7. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2021, Could). Dietary Complement Label Database (DSLD) – Niacin. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/Niacin-Shopper/
8. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2022, March). Dietary Complement Label Database (DSLD) – Pantothenic Acid. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/PantothenicAcid-Shopper/
9. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2022, March). Dietary Complement Label Database (DSLD) – Vitamin B6. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/VitaminB6-Shopper/
10. Harvard Well being. (2020a, August 21). Biotin – Vitamin B7. The Diet Supply.
11. USDHHS, NIH, Workplace of Dietary Dietary supplements. (2021, July). Dietary Complement Label Database (DSLD) – Vitamin B12. Workplace Of Dietary Dietary supplements. https://ods.od.nih.gov/factsheets/VitaminB12-Shopper/
12. Medline Plus. (2016, June). Fluid and Electrolyte Stability. https://medlineplus.gov/fluidandelectrolytebalance.html
13. Nationwide Heart for Biotechnology Data (2022). PubChem Compound Abstract for CID 6536825, Magnesium lactate. https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-lactate.
14. Nationwide Heart for Biotechnology Data (2022). PubChem Compound Abstract for CID 6536825, Magnesium lactate. https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-lactate.
15. Nationwide Heart for Biotechnology Data (2022). PubChem Compound Abstract for CID 62657, Potassium phosphate. https://pubchem.ncbi.nlm.nih.gov/compound/Potassium-phosphate.
16. Shrimanker, I., & Bhattarai, S. (2021). Electrolytes. In StatPearls. StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/31082167/
17. U.S. Division of Agriculture and U.S. Division of Well being and Human Companies. Dietary Tips for Individuals, 2020-2025. ninth Version.
18. American Coronary heart Affiliation. (2021, November 2). Added Sugars. www.Coronary heart.org. 
19. Malik, V. S., & Hu, F. B. (2015). Fructose and Cardiometabolic Well being. Journal of the American School of Cardiology, 66(14), 1615–1624. https://doi.org/10.1016/j.jacc.2015.08.025
20. Boesten, D. M. P. H. J., den Hartog, G. J. M., de Cock, P., Bosscher, D., Bonnema, A., & Bast, A. (2015). Well being results of erythritol. Nutrafoods, 14(1), 3–9. https://doi.org/10.1007/s13749-014-0067-5
21. Samuel, P., Ayoob, Ok. T., Magnuson, B. A., Wölwer-Rieck, U., Jeppesen, P. B., Rogers, P. J., Rowland, I., & Mathews, R. (2018). Stevia Leaf to Stevia Sweetener: Exploring Its Science, Advantages, and Future Potential. The Journal of Diet, 148(7), 1186S-1205S. https://doi.org/10.1093/jn/nxy102
22. Goodman M. J. (2017). The “Pure” vs. “Pure Flavors” Battle in Meals Labeling: A Regulatory Viewpoint. Meals and drug legislation journal, 72(1), 78–102.
23. Coca-Cola. (n.d.). Coca-Cola® Authentic | Coca-Cola®. Coca-Cola Authentic. https://us.coca-cola.com/merchandise/coca-cola/authentic