Are Powdered Greens Good for You?
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What Are Powdered Greens?
Greens powder is a dietary supplement that aims to help people reach their daily intake of vegetables, vitamins, and minerals. In general, to consume it, you mix around 1 tablespoon (tbsp) of powder with 5 to 10 ounces (oz) of water to make a drinkable green juice, to be taken daily or as needed. One of the biggest selling points of greens powder is that the brands often contain plenty of superfoods. While each brand is different, common ingredients found in greens powder are:
- Leafy greens
- Other vegetables
- Seaweed
- Antioxidant-rich fruits
- Probiotics
- Herbs
- Natural extracts
- Grasses
According to the American Heart Association, American adults need four to five servings of fruit and four to five servings of veggies per day. Only an estimated 1 in 10 Americans meet those goals, per the Centers for Disease Control and Prevention (CDC). That’s where powdered greens may help. For example, if you were to consume one 8 gram (g) serving (one scoop or one packet) of Amazing Grass powdered greens per day, you’d get two servings of fruits and veggies, according to this product’s packaging.
Keep in mind that there isn’t rigorous research on the exact combinations in common powdered greens, so it’s unclear whether the nutrients supplemented in greens powder offer the same benefits as their whole-food counterparts. (More on this later.)
How Much Do Powdered Greens Cost?
It depends on the brand. Nonsubscription prices for a 30-serving bundle tend to range from about $39.99 (Amazing Grass) to $79 (Athletic Greens).
What Do Registered Dietitian-Nutritionists Think of Powdered Greens?
Although green powders may be pricier than fresh whole produce, they may have some merit. Sharon Palmer, RD, who is based in Ojai, California, says powdered greens can be a healthy supplement to a daily diet. “They can provide some of the nutrients found in greens, such as phytochemicals, vitamins, and minerals,” she says, adding that nutrients like vitamin C and vitamin E may fight inflammation and lower cholesterol. Kale, a common greens powder ingredient, contains 19 milligrams (mg) of vitamin C per cup, per data from the United States Department of Agriculture (USDA), an amount that is more than 20 percent of the daily value, according to the National Institutes of Health (NIH). Another greens powder favorite, broccoli, may help lower cholesterol, maintain healthy blood pressure, and improve cardiovascular function when eaten as a whole food, according to a research review published in 2023 in the journal Antibiotics (Basel).
Not a lot of robust research has been done on powdered greens specifically. One small study of 18 people found that fruit and vegetable powder taken daily over eight weeks led to an increase in antioxidants in the blood. Additional research is needed, however. For now, registered dietitians generally encourage their patients to get vitamins and minerals from whole foods rather than supplements. “Greens powders may not have all the nutrients found in a serving of leafy greens,” Palmer says.
It is also possible to “overdose” on fat-soluble vitamins such as vitamins A, D, E, and K, if your body is getting these nutrients from the foods you’re already eating and you add a powdered green product, says Abby Grimm, RDN, a registered dietitian at FWDfuel in Myrtle Beach, South Carolina. Grimm says they may also create gut imbalances. “For powders containing probiotics or other digestive support, it may not be the right strains or amounts for you personally,” she says.
Who Should Try (and Avoid) Powdered Greens?
Powdered greens may seem like an inventive way to get your daily dose of vitamins. But not everyone needs to take this kind of supplement, and in general, whole foods are preferable. Grimm recommends daily powder green juice for just a handful of groups, including people who struggle to eat enough veggies and drink enough water, and athletes with high calorie demands.
If you already feel good, you eat three to five servings of vegetables per day, or you are sensitive to supplements, Grimm says to steer clear of the green juice. Supplements are supposed to be tailored to your needs, and not everyone needs them. Plus, it is possible to get too much of certain nutrients, and if you already take vitamins or mineral supplements, adding powdered greens may put you over the daily limit of some nutrients. As with any supplement, you should check with your healthcare provider before taking anything new to make sure it won’t interact with any current medications or supplements you may be taking.
Grimm explains that while supplements may be effective for some people, “it’s important to undergo necessary testing or be evaluated by a nutrition expert to get a personalized supplement protocol for you.”
Summary
Generally, greens powder is good for you. The real question is whether it’s necessary. Palmer notes that people shouldn’t use greens powder to replace a nutrient-dense diet rich in whole foods. “A healthy diet [is] filled with a variety of vegetables and fruits,” she says. “If you refuse to eat greens, this is going to be better than nothing,”
Grimm notes that greens powder does not replace all the value you get from the actual green foods themselves. The bottom line: If you eat a wide range of fresh vegetables and have an overall dynamic whole-foods diet, you likely do not need to add powdered greens to your daily diet.
Additional reporting by Ashley Welch.
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