Greens powders are supplements from greens, vegetables, seaweed, probiotics, digestive enzymes and more. They may boost immunity and reduce chronic disease risk, but research continues on the long-term effects these could have.
It’s no secret that most people don’t eat enough vegetables.
Greens powders are dietary supplements designed to help you reach your daily recommended vegetable intake.
Product labels claim that greens powders can support your body’s immunity, energy levels, detoxification, and more — but you may wonder if science supports these purported benefits.
This article tells you whether greens powders are healthy.
Greens powders are dietary supplements you can mix into water and other liquids.
They typically have a green hue and can taste a bit grassy. Natural sugar substitutes are often added to improve flavor.
Greens powders generally contain
- Leafy greens: Spinach, kale, collards, parsley
- Seaweed: Spirulina, chlorella, dulse, kelp
- Other vegetables: Broccoli, beets, carrots, tomatoes, green cabbage
- Grasses: Barley grass, wheatgrass, oat grass, alfalfa grass
- High-antioxidant fruits: Blueberries, raspberries, goji and acai berries
- Nutritional extracts: Green tea extract, grape seed extract, ginkgo biloba extract
- Probiotics: Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis
- Plant-based digestive enzymes: Amylase, cellulase, lipase, papain, protease
- Herbs: Holy basil, astragalus, echinacea, milk thistle
- Mushrooms: Maitake mushroom extract, shiitake mushroom extract
- Natural sugar substitutes: Stevia leaf extract, monk fruit extract
- Extra fiber: Rice bran, inulin, apple fiber
The produce used in these supplements is generally dried and then ground into powder. Alternatively, some ingredients may be juiced, then dehydrated, or certain components of the whole food may be extracted.
A newer trend is sprouting or fermenting ingredients, which increases vitamin levels and helps break down compounds that can interfere with mineral absorption.
The formulations are often vegan, non-genetically modified, and organic, but check the product label for these details.
Because the ingredients of greens powders vary by brand, the nutritional value often differs between products.
For example,
- Calories: 35
- Fat: 0 g
- Total carbs: 6 g
- Dietary fiber: 4 g
- Sugars: 1 g
- Protein: 2 g
- Sodium: 1% of the Reference Daily Intake (RDI)
- Calcium: 4% of the RDI
- Iron: 15% of the RDI
The powders are generally low calorie, but mixing them with something other than water may add calories.
Greens powders don’t always list the content of all vitamins and minerals. They generally aren’t as complete as a standard multivitamin and mineral supplement.
In some cases, greens powders are formulated as meal replacements, which makes the product more nutritionally complete and higher in calories.
Though not quantified on the label, greens powders are
The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle.
For example, greens powders are typically high in
Additionally, probiotics added to greens powders may support immune function and . However, the value of added plant-based digestive enzymes is
Greens powders have been tested in a few small studies, but results can vary by brand and supplement formulation.
Additionally, product manufacturers typically fund these studies, which increases the risk of bias. Therefore, it’s best to keep a healthy degree of skepticism.
Learn more: Are greens powders worth it (and which ones are the best)?
May Help Prevent Chronic Disease
The antioxidant and anti-inflammatory actions of plant compounds in greens powder may help reduce your risk of chronic diseases.
Preventing damage to blood proteins like enzymes is important, as they
A
It may also prevent diseases like atherosclerosis, diabetes, cancer, and inflammation. These findings support the importance of dietary fibers, antioxidants, bioactive compounds, and fatty acids for overall health. That said, more human studies are needed to confirm these possible benefits.
May Improve Your Energy
Some greens powders claim to boost your energy. Yet, they’re generally low in calories and, therefore, don’t necessarily supply much energy.
However, some of these powders contain compounds that may help you feel more alert and energetic, including green tea extract, which contains caffeine and plant compounds that support the burning of calories.
A 2021 meta-analysis of 15 studies involving 499 participants delved into the potential effects of substances in green tea known as catechins on metabolic rate. The results showed promise for supplements with epigallocatechin gallate (EGCG) doses ranging from 100 to 800 milligrams (mg), but there were conflicting findings for rest metabolic rate (RMR) and energy expenditure (EE).
Still, this is only one study that needs to be replicated. It’s also uncertain whether a greens powder without green tea extract would provide the same benefits.
Other Benefits
Some greens powders claim to help with detoxification and make your body more alkaline — meaning higher on the pH scale of 0 to 14.
However, consuming greens powder won’t affect your blood pH, which your body tightly controls within a narrow range of
On the other hand, your urine pH fluctuates within a broader range of
Eating greens powders may still support detoxification in other ways. For example, greens powders are rich in antioxidants, which
Eating a wide variety of whole vegetables and other produce as part of a well-rounded diet is the best way to achieve nutritional balance and avoid excesses of any nutrient.
In their whole form, vegetables
Note that greens powders are generally high in
They
Finally, some greens powders warn that children, pregnant or nursing people, and those taking medications shouldn’t use them. They often contain herbs and concentrated extracts that pose potential risks or interactions.
It’s best practice to speak to your doctor before taking any new supplement — greens powders are no exception.
For best results, follow the instructions on the canister of the greens powder you purchase.
It’s common to stir the powder into water, juice, milk, or milk substitutes and smoothies.
For food safety, refrigerate all rehydrated greens powders if you don’t consume them right away.
If you’d rather not drink your greens powder, you can:
- Add them to scrambled eggs or an omelet
- Sprinkle them over roasted vegetables
- Mix them into homemade salad dressing
- Stir them into a vegetable dip
- Add them to soup
However, when you heat greens powder, you may decrease or eliminate some nutrients, including vitamin C and probiotics.
If your vegetable intake tends to drop when you travel, consider taking greens powder with you to help maintain your nutrition.
Is it okay to drink super greens every day?
There is limited research to support their effectiveness. That said, consuming greens powders on a daily basis isn’t likely to hurt you. Where you can, though, it’s always better to choose whole vegetables and fruits.
Greens powders are supplements from greens, vegetables, seaweed, probiotics, digestive enzymes and more.
They may boost immunity and reduce chronic disease risk, but results may vary based on ingredients. Studies on these products are limited, and though nutritious, they should not replace whole foods.
You should still eat plenty of fresh greens, other vegetables, and a variety of healthy foods.
