Powdered greens are advertised everywhere and seem to be an easy way to get a dose of healthy nutrients. But are they worth taking or a waste of money? The answer is—it depends. Not all powdered greens are equal in quality or what they contain.
What are Powdered Greens?
Powdered greens are made from various veggies, fruits, probiotics, and other plant-based ingredients. The ingredients are dehydrated and ground into a fine powder that can be quickly dissolved in water.
Every greens powder has a slightly different recipe, but in general, you can expect to find some combination of these ingredients in the mix:
- Greens (ex: spinach, kale, broccoli)
- Grasses (ex: wheat grass, barley grass)
- Fruits (ex: acerola cherry, acai berry, goji berry)
- Spirulina
- Chlorella
- Alfalfa
- Green tea extract
- Moringa
- Beetroot
- Carrot
- Blue-green algae
- Flaxseed
- Probiotics
- Digestive enzymes
- Fiber (psyllium, inulin, etc.)
- Antioxidants (ex: vitamin C, vitamin E)
- Adaptogenic herbs (ex: ashwagandha, Rhodiola)
Health Claims
Supplement companies make the following claims, but others say powdered greens don’t provide significant health benefits.
- Essential nutrients: Greens powders claim to be a concentrated source of nutrients, including vitamins, minerals, and antioxidants.
- Energy and metabolism: Many powdered greens companies claim that their products can help boost energy levels and support a healthy metabolism (and sometimes claim to help with weight loss).
- Digestive health: Companies often claim that using their product can improve gut health and reduce bloating and inflammation because some powdered greens include ingredients that may support digestion, like probiotics or digestive enzymes
- Immune support: Some companies claim their powdered greens, which contain ingredients like vitamin C, zinc, and echinacea, will boost the immune system.
- Detoxification: Some companies also include ingredients in their powders that claim to support the body’s detoxification processes, such as chlorella and spirulina.
The Bad news
The advertised health benefits of powdered greens need to be researched more to support these claims with actual science; plus, supplement manufacturers fund the limited studies on powdered greens.
In addition, many of the claims about powdered greens come from the powder’s ingredients, not the powder itself. Since the supplement industry is not regulated, the number of ingredients in the powder and whether they matter is unclear. So, take this limited research with a grain of salt.
Benefits of Powdered Greens
- Powdered greens contain vitamins and minerals. If you’ve got nutrient gaps in your diet, it can help to fill those.
- Some people notice less bloating thanks to the pro and prebiotics in some powders. Probiotics have been proven to be beneficial in several studies (3, 4).
- Many powdered greens contain vitamins like C, A, and K, which support immunity, eye health, and protein building.
- Some people report “feeling more healthy” when they drink greens, which boosts their mood and helps keep them on track.
- One study gave participants high blood pressure powdered greens every day for 3 months. The result? Participants saw a significant decrease in blood pressure (1). Participants who took the placebo saw no change in their blood pressure.
Drawbacks of Powdered Greens
- Limited research is available, especially considering how different each greens powder brand is. Research is especially limited in pregnant/nursing women.
- No two powders are the same. Companies usually have proprietary blends, making it difficult to say if there are enough marketed ingredients to make a difference. That means you don’t know exactly how much of each ingredient is in that green supplement. For example, the company can boast the benefits of a particular ingredient on the label. Still, you won’t know if their product contains a significant amount or just a tiny sprinkle.
- Some ingredients can cause bloating, nausea, or diarrhea.
- Green powders can be expensive. Some cost nearly $100 a month, and some cheaper options contain more fillers to reduce production costs. The more filler ingredients, the fewer greens you’re ingesting.
- Many aren’t third-party tested to ensure that the ingredients inside match the label and are contamination-free.
- Lab tests have often found some powdered greens contain lead and other heavy metals.
- Fiber and nutrients in whole fruits and vegetables are lost when processed in powder form.
Talk to your doc
If you want to try powdered greens, ask your doctor about the ingredients, especially if you are taking medications. Some supplements contain ingredients, like alfalfa sprouts, that interfere with medications, making them less effective (5).
Bottom Line
Do you need to take a powdered green supplement?
Powder greens may not be a complete waste of money, but they may also not be the best use of your money. While they can provide healthful ingredients and fill nutritional gaps, they’re not a replacement for whole plant foods.
If you try adding powdered greens, research the ingredients list and make sure they are third-party tested so that you know they contain what they claim and are free of harmful contaminants like heavy metals.
If you can’t afford greens or aren’t interested, remember you can get all the nutrients from whole foods. Supplements aren’t the only way, even if companies want you to think so. A well-balanced, healthy diet and lifestyle matters most.
