Greens powders are dietary supplements made from leafy greens, vegetables, seaweed, probiotics, digestive enzymes, and other plant-derived ingredients. They might help support immune function and lower the risk of chronic conditions, but long-term effects remain under investigation.
It’s widely known that many people fall short of consuming enough vegetables.
Greens powders are formulated to assist in meeting the daily recommended intake of vegetables.
Manufacturers claim these powders can enhance immunity, increase energy, support detoxification, and more — but you may wonder whether scientific evidence backs up those assertions.
This article explains whether greens powders are a healthy option.
What are greens powders?
Greens powders are supplements that you typically blend into water or other beverages.
They usually have a green tint and can taste slightly grassy; natural sweeteners are often included to improve palatability.
Greens powders commonly include a variety of ingredients, which differ by brand. Frequently found components are:
- 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 sweeteners: Stevia leaf extract, monk fruit extract
- Extra fiber: Rice bran, inulin, apple fiber
The produce in these supplements is usually dried and milled into a powder. In some formulations, ingredients are juiced then dehydrated, or specific components are extracted from the whole food.
A growing method involves sprouting or fermenting ingredients, which can raise vitamin content and help break down substances that hinder mineral uptake.
Many formulas are labeled vegan, non-GMO, and organic, but you should inspect the product label to confirm these attributes.
What are the ingredients in greens powders?
Because formulations vary across brands, the nutrient profile can differ substantially between greens powders.
For instance, 10.5 grams (g) or 2 tablespoons (tbsp) of a wheatgrass green superfood pure powder provides:
- 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
These powders are generally low in calories, though blending them with milk, juice, or other caloric liquids will increase the overall calorie content.
Greens powders don’t always disclose every vitamin and mineral amount and typically aren’t as comprehensive as a dedicated multivitamin-mineral supplement.
Some products are marketed as meal replacements, which makes them more nutrient-dense and higher in calories compared with standard greens powders.
Although not always listed on the label, greens powders tend to be rich in polyphenols and other phytochemicals that provide antioxidant and anti-inflammatory effects.
What are the benefits of greens powder or super greens?
The vitamins and plant compounds in greens powders may contribute to general wellbeing when used alongside a balanced diet and healthy lifestyle.
For example, greens powders are often good sources of vitamins and minerals that support immune health.
Additionally, probiotics added to some formulas may aid immune and digestive systems. The benefit of added plant-derived digestive enzymes is less certain.
Greens powders have been evaluated in several small studies, but findings vary depending on the product’s ingredients and formulation.
Moreover, manufacturers commonly fund these trials, which can introduce bias. Therefore, approach such results with measured skepticism.
Learn more: Are greens powders worth it (and which ones are the best)?
May Help Prevent Chronic Disease
The antioxidant and anti-inflammatory properties of plant compounds found in greens powders could help lower chronic disease risk.
Protecting blood proteins, such as enzymes, from damage is important because they play roles that defend against chronic illnesses.
One study showed that including both traditional and nontraditional green leafy vegetables (GLVs) may improve blood pressure and lipid metabolism in animals predisposed to hypertension.
Such dietary components could potentially reduce the risk of conditions like atherosclerosis, diabetes, cancer, and inflammatory disorders. These outcomes underscore the role of dietary fiber, antioxidants, bioactive molecules, and fatty acids for health. Still, more human research is necessary to validate these potential benefits.
May Improve Your Energy
Some greens powders claim to boost energy, but because they are usually low in calories, they do not provide significant caloric energy.
However, certain ingredients may help you feel more alert, such as green tea extract, which contains caffeine and compounds that can influence calorie burning.
A 2021 meta-analysis of 15 studies including 499 participants examined whether green tea catechins affect metabolic rate. Results suggested potential benefits from epigallocatechin gallate (EGCG) at doses between 100 and 800 milligrams (mg), but findings were mixed for resting metabolic rate (RMR) and energy expenditure (EE).
Still, this is a single body of evidence that requires replication. It is also unclear whether a greens powder without green tea extract would yield similar effects.
Other Benefits
Some manufacturers assert greens powders aid detoxification and make the body more alkaline.
However, consuming greens powder will not alter your blood pH, which the body tightly maintains within a narrow range.
Urine pH, on the other hand, varies across a wider span. Consuming greens and other vegetables can modestly raise urine pH, making it more alkaline.
Greens powders may still support detoxification indirectly. They are abundant in antioxidants, which neutralize free radicals and help reduce oxidative stress.
Is consuming greens powder the same as eating vegetables?
Consuming a variety of whole vegetables and other fresh produce as part of a balanced diet is the best approach to achieve nutritional adequacy and avoid imbalances.
Whole vegetables provide the physical act of chewing and are high in water content — both factors that enhance satiety and can help curb overeating. Greens powders are generally less filling in this regard.
Be aware that some greens powders are high in vitamin K. This nutrient interacts with medications like blood thinners and may interfere with certain treatments.
They may also contain contaminants such as lead and other heavy metals.
Finally, some products advise that children, pregnant or breastfeeding individuals, and those on medications should avoid them. Concentrated extracts and herbs in these formulas can pose risks or interact with treatments.
It’s prudent to consult your healthcare provider before starting any new supplement — and greens powders are no exception.
How do you use greens powder?
For optimal results, adhere to the directions on the product label of the greens powder you buy.
Commonly, the powder is mixed into water, juice, milk or plant-based milk, or blended into smoothies.
For safety, refrigerate any prepared greens drink if you won’t consume it right away.
If you prefer not to drink your greens powder, you can:
- Stir it into scrambled eggs or an omelet
- Sprinkle it over roasted vegetables
- Blend it into a homemade salad dressing
- Mix it into a vegetable dip
- Add it to soup
Keep in mind that heating greens powder may reduce or destroy some nutrients, including vitamin C and live probiotics.
If your vegetable consumption drops while traveling, carrying greens powder can help you maintain certain nutrients.
Is it okay to drink super greens every day?
Research supporting their efficacy is limited. That said, daily consumption of greens powders is unlikely to cause harm for most people. Whenever possible, however, prioritize whole vegetables and fruits.
The Bottom Line
Greens powders are supplements composed of leafy greens, vegetables, seaweed, probiotics, digestive enzymes, and other plant ingredients.
They may support immune function and lower chronic disease risk, though benefits depend on the specific ingredients. Evidence is limited, and while they add nutrition, they should not replace whole foods.
Continue to consume ample fresh greens, a variety of vegetables, and a balanced assortment of healthy foods.
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