Chances are, you’ve heard about greens powders, maybe from a podcast, a friend, or a social media post. They’re everywhere, promising benefits from a quick boost in energy to better gut health and immunity…all in a single scoop. It’s no surprise they’ve become a go-to for influencers, coaches, and wellness enthusiasts alike.
If you’ve ever wondered whether greens powders are worth trying, you’re not alone. As a registered dietitian and certified personal trainer, I’m here to guide you. In this article, we’ll break down what you need to know as a consumer, including the key things to watch for.
What Are Greens Powders?
Simply put, greens powders are freeze-dried vegetables and other nutritive compounds ground into a powder that can be mixed into beverages or foods.(1) While formulas vary widely, many include vegetables, algae, pre- and probiotics, adaptogens, and energy boosters like green tea extract, all designed to give your nutrition a convenient boost.(1)
Greens powders are considered dietary supplements by the FDA.(2) Unlike conventional foods, supplements aren’t held to the same level of oversight, so quality can vary across brands. While they can offer some nutritional benefits, greens powders aren’t a replacement for whole foods like fruits and vegetables, especially since many lack dietary fiber, a nutrient most of us need more of.
Here are 10 key insights I provide my clients with and am sharing with you, too, to help you decide if a greens powder is right for your routine.
1. Not All Greens Powders Are Created Equal
First and foremost, not all greens powders are created equally. This means that across the board greens powders vary in quality, nutrient density, and ingredients. Plus, while marketing may be on point, they must have significant nutritional composition to be clinically meaningful. Or, the flipside, some may pack an abundance of a nutrient in one serving, meaning it may do more harm than good. Keep this in mind as you evaluate greens powders nutrition labels and serving sizes amongst brands to see which may be right for you.
2. Check Allergens and Ingredients
Similarly, because brands vary widely in the ingredients used in their greens powders, allergens may differ. If you have a sensitivity to a particular food or ingredient, it’s important to read the fine print to ensure the product itself doesn’t contain the food, nor is it processed in a facility that may also process your allergenic food.
3. Look for Third-Party Testing
Believe it or not, despite the FDA having strict rules for what dietary supplement manufacturers have to abide by, not all do. This means that what’s on the label may not be in the bottle. In fact, a recent case study found that of 30 supplements tested from a popular online retailer with claims to immune health, 17 of 30 products had inaccurate labels, 13 were misbranded, and 9 had additional components detected but not claimed on the label.(3) To avoid any inaccuracies, look for greens powders that have third-party testing conducted. This ensures an outside company is involved to evaluate the product to ensure transparency in the manufacturing process. Confirmation of third-party testing can be found on the brand’s website and/or on the product bottle, and is usually displayed as a seal from third-party testers NSF or USP.
4. Evaluate the Cost
A flashy label and higher price tag may persuade you to see it as a better, higher quality product, but don’t let that sticker fool you. The most important thing is to ensure the ingredients in the greens powders you’re considering meet what you’re seeking to gain from taking a supplement, and of course, is also third party tested. Aside from that, you’re likely paying for expensive packaging or marketing. If a company uses sustainable business practices and sourcing, that may also be worthwhile to consider as you make your purchasing decision.
5. Know the Potential Benefits of Greens Powders
Greens powders can pack a powerful punch of micronutrients into just one drink, making them an option for anyone who finds it challenging to eat enough fruits and vegetables daily.(1) And, their benefits may extend even further. A 2009 study found that greens powders may help support healthy blood pressure.(4) More recently, a 2021 study showed that supplementation of a fruit, berry, and vegetable juice powder concentrate improved blood concentrations of specific vitamins and carotenoids with supplementation.(5)
While research is ongoing, a 2019 systematic review highlighted that fruit and vegetable supplementation can positively impact the risk of cardiovascular disease, diabetes, cancer, and chronic respiratory conditions—underscoring the potential value of adding greens powders to your routine.(6)
6. …But Understand What They Can’t Do
Greens powders claims that show its support for blood pressure and heart health can be appealing, it’s important to remember that these results are based on specific study participants and conditions such as dose given, and do not apply to everyone. Additionally, depending on your health status or medications, certain nutrients could interact negatively. There’s no magic pill, or powder, for optimal health. True wellness comes from a balanced approach and consistent effort, not shortcuts.
7. Watch for Added Sugars and Flavoring Agents
Ground up celery, kale, and brussel sprouts may be chalk full of nutrients and phytochemicals, but it’s also pretty gnarly when it comes to taste on their own. That’s why some brands add sugar or other flavoring agents into their powders to make them more appealing to the consumer pallet. Read ingredients and labels so you understand what’s in the bottle you’ve selected. And, to change up the taste to meet your preference, consider tossing it into a smoothie with natural sugar sources, like fruit, that offer a boost of fiber, too!
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8. Taste and Texture May Influence Your Choice
There’s no point in spending your hard earned cash on something that is going to take up shelf-space in your kitchen but not actually be put to use. When making your choice for a greens powder, look for samples of products that are third-party tested and meet what you’re looking for, nutritionally, so you can ensure you’ll actually use it. Mouthfeel is important, so keep in mind when you grind up so many nutritious foods and put them in powder form, they may not taste or feel the same on your tongue.
9. Look for a Formula That Aligns With Your Nutrition Goals
Do you follow a vegan or gluten-free lifestyle? Perhaps you’re looking for products to enhance your energy, or fuel your gut health? Based on your desired goals, you’ll want to choose a product that meets these. Some products are made with green tea extract that may support your energy levels, while others may have pre- or probiotics designed to nurture gut health. Keep these top of mind while you’re evaluating the greens powder that works for you.
10. Greens Powders Work Best When Paired With Healthy Eating Habits
There’s no supplement that can do the work of a balanced diet, which is why greens powders work best when paired with healthy eating and lifestyle habits. Registered dietitian at MyFitnessPal Katherine Basbaum, shares, “Using the MyFitnessPal app is a great way to dial into your own habits, identifying where you can add more nutrient boosters, like fruits and vegetables, into your regular routine.”
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Bottom Line
Greens powders can be a convenient way to boost your intake of nutrients from foods you might not eat regularly, but they’re not a substitute for whole foods. Think of them as a safety net for busy days when hitting the recommended 5 to 7 servings of fruits and vegetables feels impossible.
Not all greens powders are created equal, so don’t just grab the first one you see online or on sale. Look for a brand that’s third-party tested, contains the nutrients and amounts you’re seeking, and fits your budget. Remember: the foundation of your diet should always be whole foods.
The team at MyFitnessPal can help you make it work. Basbaum writes, “Our Meal Planner feature lets you customize a plan that fits your lifestyle, allowing you to utilize greens powders only when you need a little extra support.”
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