Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
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The wellness industry has launched a deluge of dietary supplements, each promising to deliver the secret to a healthier life. Prominent among them are greens powders, which have come to dominate the superfoods market.
These powders promise a simple, all-in-one solution to your nutritional shortages. However, many people consider greens powders a huge waste of money. So, what's the truth – are green powders worth it, or are they nothing but a slick marketing con?
In this green powders investigation, we'll cover the following:
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What Are Green Powders?
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Are Green Powders Worth It?
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Greens Powder Reviews
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Ingredients in Green Powders
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Green Powder Benefits
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Potential Risks of Green Powders
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What To Look for in a Greens Powder
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Best Greens Powder
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FAQs
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Are Greens Powders a Waste of Money: The Final Say
What Are Green Powders?
Green powders have grown in popularity as a practical and adaptable option to increase your daily nutrient consumption. Typically, these powdered supplements are made up of dried and ground green vegetables, fruits, algae, grasses, and other plant-based elements.
Greens powders were created as a response to the increased awareness of the need to eat large amounts of fruits and vegetables daily and the difficulty some people have in doing so. These supplements are frequently promoted as a practical approach to boost regular fruit and vegetable consumption, deliver vital vitamins and minerals, and improve health.
Are Green Powders Worth It?
Suppose you are among the 90% of people who fail to meet the recommended fruit and vegetable consumption guidelines (1). In that case, a super greens powder can be a worthwhile investment, but only if used correctly. In this section, we'll consider the research before investigating how to use, rather than abuse, this supplement.
Greens powders have been shown to have high concentrations of vitamins A and vitamin C. This helps to support immune system function. They often also contain probiotics, which improve digestive health.
In a 2009 study, 40 subjects were given a greens powder supplement for 90 days to assess its impact on their blood pressure and heart rate variability (2). A control group was given a placebo. The results showed a significant reduction in both systolic and diastolic blood pressure in the greens powder group but no change in the placebo group. There were no significant changes in heart rate in either group.
Greens powders often include prebiotics and probiotics that have been shown to improve gut health. A 2013 study concluded that a greens powder supplement fortified with pre and probiotics promoted healthy gut bacteria growth and reduced inflammation (3).
Another study examined the effects of a greens powder on the markers for inflammation in 26 older adults. After 90 days of taking the powder, the markers of inflammation were significantly reduced, while the markers of immune function were improved (4).
When it comes to green powder research, it's important to realize that they are often funded by the company that produces the product being tested. Sample sizes are also often relatively small.
Our bodies do not react the same way to eating a whole food, like an apple, as they do to taking the vitamins and minerals individually in supplement form. It's the same thing when you take a green powder with a concentrated form of a fruit or vegetable; it's not the same as eating the whole food version. For one thing, the greens powder version often has synthetic compounds added to the mix.
In one study, lycopene from real tomatoes was significantly more effective than lycopene in supplement form in improving cardiovascular health. The researchers concluded that getting your tomatoes from whole food sources is better (5).
Two critical things removed from vegetable and fruit powders are water and fiber, both vital for optimum health (6). These two components of whole foods work together to make you feel more satisfied and full after eating a piece of fruit or a vegetable. So, eating real foods makes you more likely to feel full and less likely to overeat (7).
The actual process of turning a real piece of fruit into a greens superfood powder can also reduce the quality and potency of the essential nutrients within the food.
The consensus among dietitians and researchers is that greens powders should not be relied upon as your primary source of vegetables and fruits. However, They can be useful to plug nutritional gaps and deficiencies.
It should be noted that many greens powders have a relatively high Vitamin K count. This vitamin may interact with some medications, especially blood thinners like Warfarin (8).
Greens Powder Reviews
There are lively discussions regarding powdered greens' effectiveness and nutritional benefits online. The following comment sums up the consensus among many Reddit commenters, who use the supplement in addition to whole food fruits and vegetables:
"I have been drinking Athletic Greens pretty much every day for nearly 3 years (minus camping trips and travel) and can personally tell the difference. I first noticed that my hair had less breakage, and my fingernails were stronger. Then I noticed my digestion was even better (and I was already a veggie-loving, kombucha-making, sugar-limiting individual). I guess specifically, I am now extremely um regular. Lastly, I don't know exactly how to describe it, but when I don't get my greens in the morning, it's like going to work missing 2 hours of sleep. I am there, but just not operating at 100%.
If it's in your budget to try it, I would recommend it.
And, ultimately, there is no such thing as a powder or pill that can do it all—so if that's what you are looking for, expect disappointment. We all still have to eat a healthy diet and exercise. However—I will say it's a great supplement option that, to me, is worth it for how it makes me feel." (source)
Here's a comment from an Athletic Greens AG1 purchaser on Amazon. Again, this comment is typical of Amazon reviewers for this greens powder:
"I find the product easy to use daily. I looked forward to starting my morning off with it. It has a pleasant taste, and I find myself drinking more water during the day. Still not as much water as I should be drinking, but at least two glasses more. I think starting the morning off with a nice refreshing beverage has helped. Does it provide the vitamins and minerals I need? Not a clue. I'd need a blood test for that. But it makes me feel better during my mornings." (source)
Ingredients In Green Powders
All greens powders will have some unique ingredients. However, here's a list of those that are common to most formulations:
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Spirulina
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Chlorella
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Wheatgrass
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Barley Grass
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Alfalfa
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Spinach
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Kale
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Broccoli
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Beetroot
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Acai Berry
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Blueberry
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Pomegranate
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Green Tea Extract
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Turmeric
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Ginger
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Probiotics
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Enzymes (e.g., Amylase, Protease)
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Fiber (e.g., Inulin, Psyllium Husk)
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Moringa
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Ashwagandha
Greens Powder Benefits
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Overcoming Nutrient Deficiencies: Green powders can help people plug nutrient deficiencies and get the vitamins, minerals, and antioxidants needed for optimum health.
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Immune Support: Common green powder ingredients like spirulina, probiotics, and wheatgrass support the immune system to strengthen your body's natural defenses.
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Better Digestion: Green powders frequently include fiber and digestive enzymes (such as inulin and psyllium husk), which help improve digestion, ease gastrointestinal pain, and support a balanced gut microbiota.
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Antioxidant Support: Antioxidants supercharge the body's natural detoxification processes. Free radical damage from oxidative stress can be reduced with the high antioxidant content of common ingredients such as blueberries, green tea extract, and acai berries.
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Energy Level Support: The vitamins and minerals in green powders and adaptogenic herbs like ashwagandha may help boost energy and lessen weariness.
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Better Skin Health: By lessening the impacts of oxidative stress and promoting collagen formation, the antioxidants and nutrients in green powders can help to create healthier, more radiant skin.
Potential Risks Of Green Powders
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Quality And Contaminants: Low-quality green powders could include hazardous microorganisms, pesticides, or heavy metals. It's important to select recognized brands that go through independent safety and purity testing.
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Digestive Issues: Due to the relatively low fiber content of many greens powders, some people may feel digestive discomfort, such as gas, bloating, or diarrhea, when introducing them to their diet for the first time.
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Drug Interactions: Some ingredients in green powder, particularly those with high vitamin and mineral concentrations, may have negative drug interactions. If you take medicine, speak with a healthcare provider to ensure no negative interactions.
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Allergic Reactions: Spirulina or wheatgrass, two popular greens powder ingredients, might cause allergic reactions in some people.
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Overnutrition: Taking too many vitamins and minerals from green powders can cause nutrient imbalances and toxicity. Follow the suggested serving quantities and exercise caution if taking other supplements.
What To Look For In Greens Powder
Not all green powders offer the same benefits. Follow these guidelines to ensure you're getting the highest quality supplement for your money:
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Ingredient Transparency And Quality: Choose products with a complete list of ingredients and their precise dosages. The secret to understanding what you're ingesting is transparency.
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Organic & Non-GMO: To reduce exposure to pesticides and genetically modified organisms, look for greens powders made from organic or non-GMO sources whenever possible.
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Third-Party Testing And Purity: Pick greens powders that have undergone quality and purity testing from a third party. This guarantees that the product is free of impurities such as germs, pesticides, and heavy metals. Look for a Certificate of Analysis (COA) from a reliable testing facility.
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Diverse Nutrients: Look for a greens powder with a diverse range of ingredients, such as different fruits, vegetables, herbs, and superfoods.
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Nothing Artificial: Avoid greens powders with artificial sweeteners, colors, or flavors.
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Prebiotics And Probiotics Digestibility: To improve nutritional absorption and support gut health, look for greens powders that contain digestive enzymes, prebiotics, and probiotics.
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Considerations For Allergens: If you have allergies or food sensitivities, look for common allergens in the ingredient list. Some greens powders could have ingredients like wheatgrass or spirulina that can cause allergic reactions.
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Taste And Mixability: Although flavor is a personal preference, reading reviews can indicate how tasty a product is. Check how easily the powder mixes with water or other liquids.
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Value For Money: Check the cost per serving to see if it fits your budget.
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Brand Reputation: Pick a reliable company with a track record of creating nutritional supplements of the highest caliber. Look at reviews and ratings to determine whether or not a product has satisfied customers.
Learn more about how to make the smartest greens powder buying decision with our comprehensive best greens powders review article.
Best Green Powder
We believe Athletic Greens AG1 is the best green powder supplement on the market. This brand has gained significant popularity as a greens powder supplement dedicated to promoting overall health and well-being through a comprehensive blend of essential vitamins, minerals, and nutrients, conveniently delivered in a single scoop. The formulation incorporates a whopping 75 ingredients, including organic fruits, vegetables, adaptogenic herbs, probiotics, and enzymes.
What sets Athletic Greens AG1 apart is its user-friendly approach to obtaining a concentrated dose of beneficial nutrients without requiring extensive food preparation or juicing. The ingredient combination in AG1 is thoughtfully crafted to offer a well-rounded nutrient profile, contributing to overall health and vitality.
Critical components in the formulation comprise antioxidants, vitamins, and minerals sourced from ingredients like Spirulina, Chlorella, and wheatgrass. Additionally, the inclusion of adaptogenic herbs like ashwagandha and Rhodiola aims to alleviate stress and bolster energy levels.
AG1 greens also features probiotics and enzymes that promote digestive well-being. The recommended serving size is a single 12-gram scoop of powder mixed with water, juice, or added to a smoothie.
Users generally describe the taste of this powder as mildly earthy with a subtle sweetness derived from organic fruits and vegetables. The AG1 supplement boasts a clean profile, free of GMOs, herbicides, pesticides, artificial additives, gluten, or animal-derived ingredients.
Check out our full Athletic Greens review.
Each of the 75 ingredients in AG1 work together in harmony to amplify each other's effects to achieve whole-body health and provide your necessary daily nutrients...
How Much Is Athletic Greens?
You can either buy Athletic Greens as a single purchase or via subscription. Here are your pricing options:
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Single purchase 30-serving pack: $99
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Single subscription 30-serving pack: $79
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Double subscription 60-serving pack: $149
FAQs
Here's a roundup of the most common questions asked online about greens powders, along with our answers:
Can you drink green powder every day?
Yes, you can take a greens powder every. These supplements are designed to complement your intake of whole-food fruits and vegetables, so be sure to include real foods and not rely solely on greens powder. It is also important to follow the user recommendations to avoid overconsumption.
Can green powders replace vegetables?
No, powdered greens cannot replace fresh produce. While they offer convenience and nutrient density and have longer shelf life than fresh fruits and vegetables, they are also generally lower in fiber, which is essential for digestive health. A greens superfood powder may also lack the same diversity of nutrients that you can get from consuming whole-food fruits and vegetables. They also have a much lower water content.
Are green powders better than multivitamins?
Greens powders and multivitamins have unique advantages, so it is impossible to state that one is better than the other categorically.
The advantages of greens powders are that they are whole food based, often include enzymes and probiotics, and provide a variety of nutrients. On the other hand, multivitamins give you a precise nutrient dosage, provide a broad range of vitamins and minerals, and are more convenient to take than a greens powder (no mixing required).
Is it better to take greens powder at night or in the morning?
Whether you take your greens powder in the morning or at night is largely a matter of personal preference. Taking it first thing in the morning may provide an energy boost to power you through the day and, when mixed with water, can help you to rehydrate after sleeping.
On the other hand, taking it in the evening may provide a calming effect before bed and provide digestive support to help you process the whole-food meals you've eaten throughout the day.
Is AG1 a meal replacement?
No, AG1 is not a meal replacement. It is designed to be used as a complement to your usual meals rather than a replacement for them.
Are Green Powders A Waste Of Money? The Final Say
Green powders aren't a waste of money. They can be an excellent complement to your diet when used correctly. These products offer a practical way to increase your daily consumption of important nutrients, antioxidants, and plant-based compounds. They can also help people who lead hectic lives or have dietary restrictions bridge the gap between their nutritional demands and their circumstances.
Don't make the mistake of relying on greens powders as a clean-up for a lousy diet. You still need to eat plenty of fruits and leafy greens daily, along with a balanced diet that includes lean proteins, complex carbs, and healthy fats. Avoid the tendency to use your greens powder as a meal replacement; that is not its purpose.
The bottom line is that greens powders can be an effective tool in your nutritional toolbox, but they are only one tool. Nail down the basics of healthy eating first, and then, if you feel you're still lacking in the fruits and vegetables department, consider adding a greens supplement to fortify your intake.
Check out our comprehensive review of the best greens powders to help you make the best purchasing decision.
References
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Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1
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Vieira, A. T., Teixeira, M. M., & Martins, F. S. (2013). The role of probiotics and prebiotics in inducing gut immunity. Frontiers in Immunology, 4. https://doi.org/10.3389/fimmu.2013.00445
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Wang J, Hong Z, Wang N, et al. Effects of a dietary supplement on inflammatory marker expression in middle-aged and elderly hypertensive patients. Clinics (Sao Paulo). 2019;74:e890. doi:10.6061/clinics/2019/e890
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Burton-Freeman B, Sesso HD. Whole food versus supplement: comparing the clinical evidence of tomato intake and lycopene supplementation on cardiovascular risk factors. Adv Nutr. 2014 Sep;5(5):457-85. doi: 10.3945/an.114.005231. PMID: 25469376; PMCID: PMC4188219.
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McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. 2015 Mar;50(2):82-89. doi: 10.1097/NT.0000000000000082. PMID: 25972618; PMCID: PMC4415962.
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Krop EM, Hetherington MM, Nekitsing C, Miquel S, Postelnicu L, Sarkar A. Influence of oral processing on appetite and food intake - A systematic review and meta-analysis. Appetite. 2018 Jun 1;125:253-269. doi: 10.1016/j.appet.2018.01.018. Epub 2018 Feb 22. PMID: 29408331.
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McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. 2015 Mar;50(2):82-89. doi: 10.1097/NT.0000000000000082. PMID: 25972618; PMCID: PMC4415962.
Steve Theunissen
Author