Are Greens Powders Good For You? 5 Registered Dietitians Give Their Thoughts

There are numerous potential health benefits to integrating greens powder into your daily diet, especially if you choose one with superfood ingredients.

By Rachel Rodek Gargano, MS, RD, CSSD, CBS

— On Jun 07, 2022

In this article:

As a registered dietitian, I’m passionate about ensuring that everyone has access to a well-rounded diet full of lean protein, whole grains, and plenty of fruits and vegetables. Yet I’m also aware that with busy schedules, work demands, and family responsibilities, it’s not always possible to follow such a varied diet. That’s where greens powders come in.

As long as you choose a high-quality product made with superfood ingredients, such as Super Greens, nutrient-packed greens powders may help fill nutritional gaps. Greens powders have also been linked with several potential health and wellness benefits. As part of a healthy diet and lifestyle, greens powders are a quick and easy way to provide your body with micronutrients that are known to support immune function and healthy digestion.

While they should not replace whole foods, greens powders are an excellent way to get vitamins and nutrients from green vegetables, whole fruits, leafy greens, and superfoods such as spinach, kale, chlorella, spirulina, wheatgrass, burdock root, alfalfa leaf, peppermint, and many more.

One of the most appealing things about greens powders is that they are very straightforward to use. Rather than having to prepare a variety of hard-to-source superfoods, powdered greens supplements can be ordered online and are easy to prepare. A great-tasting powder like Super Greens can be mixed into various drinks, including water, milk, juice, and smoothies, or sprinkled over food.

Of course, greens powders may not be for everyone, depending on your medical history and current health situation. Just as you would with any supplement, it’s important to talk to your doctor or healthcare provider before incorporating greens powders into your diet, especially if you have pre-existing conditions or are currently taking medications.

"Only 9% of US adults get the recommended 2.5 cups of vegetables each day. Super green supplements are packed with nutrition and are a great way to boost your intake of vitamins, minerals, and antioxidants, whether you’re eating enough veggies or not!"

Rachel Gargano, MS RD CSSD CBS

For most people, greens powders may offer a wide range of purported benefits, especially when it comes to aiding the body’s natural defenses and supporting digestive balance. If you’re interested in trying a high-quality greens powder recommended by registered dietitians, Super Greens is a great place to start. One of the better-tasting greens powders on the market, Super Greens is made with organic vegetables, digestive enzymes, and probiotics.

"This is the best supergreen supplement that I've ever had. I've tried a number of popular brands found in stores and online. I finally found the one with the best balance of ingredients that I trust without throwing in things I don't need. I take a daily vitamin that I love and didn't want double dosage of things that are added to other supplements. This also means that Live it Up is able to compete on price and in some cases be up to half the cost of other "popular" brands. With all those benefits and the great mint taste, I'm a customer for life!"

Jason H, United States, June 2022

Verified review

Try Super Greens today →

The Bottom Line

If you’re discovering greens powders for the first time, you probably have some questions. In this article, I’ll cover the key information you should know about greens powders, such as what ingredients you’ll find in greens powders, what potential health benefits they may offer, and which individuals should consider trying them.

What Are Greens Powders? Greens powders are a type of dietary supplement that can be mixed into food or drinks and typically include superfood ingredients like leafy greens, fruits, vegetables, and probiotics.
What Are the Potential Health Benefits of Green Powders? Greens powders may help people reach the recommended daily intake of vitamins and minerals. When consumed regularly along with a healthy, balanced diet, the ingredients in greens powders may help you maintain healthy energy levels, digestive balance, and proper immune function.
What Do Registered Dietitian Nutritionists Think About Green Powders? Many nutritionists recommend organic greens powders. Although they’d never advise substituting greens powders for fresh produce, these dietary supplements can offer a helping hand to busy individuals who need help increasing their daily fruit and vegetable intake.
Who Should Try Greens Powders? The ingredients in greens powders are likely to be safe and possibly beneficial for most healthy adults. However, it’s always best to consult your doctor before making changes to your diet, especially if you are taking any medications or supplements.
Get Your Greens In! Consider trying a high-quality greens powder to boost your nutrition, like Super Greens, which has over 20 superfood ingredients, digestive enzymes, and probiotics without any added sweeteners, artificial ingredients, or fillers.

What Are Greens Powders?

Greens powders are dietary supplements typically consisting of various leafy greens, vegetables, and antioxidant-rich dehydrated fruits, sometimes with the addition of prebiotics, probiotics, and digestive enzymes. They can be combined in beverages such as water, smoothies, and juices and often feature vegan and organic ingredients. Although the specific vitamin and mineral content varies by product, most green powders are a good source of:

Calcium
Chromium
Iodine
Potassium
Selenium
Vitamins C, K, and A

"It’s important to remember that greens powders are not a substitute for the nourishing, fiber-packed whole vegetables and fruits our body needs for satiety, gut health, and balance. However, they can absolutely help fill in nutrient gaps and help you feel great."

Rachel Gargano, MS RD CSSD CBS

What Are the Potential Health Benefits of Greens Powders?

Incorporating a greens powder into a healthy, well-rounded diet may offer certain potential advantages. Here are five possible benefits of consuming a high-quality greens powder:

1. May Contribute to a Healthy Immune System

Many individuals take vitamin and mineral-rich greens powders to support the proper function of their immune system. Incorporating a nutrient-dense greens powder into your diet may assist in maintaining your body’s natural defenses and immune resilience.

2. May Contain Micronutrients Linked to Healthy Eye and Brain Function

Some greens powders contain high levels of potassium and vitamin K. Research suggests that these vitamins may contribute to eye and brain health. Although more research is needed on the subject, these micronutrients may even play a role in helping to protect the brain from cognitive decline.

3. May Help Maintain Hormonal Balance

One reason people use greens powders is to try to keep hormones in balance. As part of a healthy lifestyle, some of the ingredients in greens powders may support healthy hormone levels, potentially resulting in outcomes such as clear skin and good sleep patterns.

4. May Contain Antioxidant-Rich Ingredients

Many greens powders contain antioxidants from ingredients like chlorella or spirulina. Antioxidants are thought to play a key role in helping the body counteract damage caused by free radicals.

5. May Contribute to Digestive Balance

Many greens powders are a source of dietary fiber and thus support regularity. Prebiotics, probiotics, and digestive enzymes are also frequently included in greens powders that have been formulated for digestive wellness.

Greens Powders vs. Whole Foods

Greens powders have quickly gained popularity as a convenient way to complement daily nutrition, but how do they stack up against whole foods?

The best greens powders should offer a blend of whole-food ingredients such as kale, broccoli, spinach, ginger root, and others. Those with busy lives or limited access to whole food sources can especially appreciate the ease and potential benefits of a healthy greens powder.

On the other hand, whole food sources continue to play a central role in leading a healthy life, even for those who use greens powders. Fruits and vegetables are high in fiber, phytochemicals, and essential nutrients your body requires.

Nonetheless, greens powders can play a vital role in helping you meet your daily nutrition needs. Although greens powders can't replace whole-food nutrition, they may help you achieve a more balanced diet and fill certain nutritional gaps.

What Do Registered Dietitian Nutritionists Think About Greens Powders?

Many nutritionists have weighed in on the pros and cons of greens powders, with most agreeing that greens powders are a good way to support your nutrition goals and supplement a healthy diet, as long as you don’t consider them a substitute for whole fruits and vegetables.

Maddi Osburn (RDN)

According to Maddi Osburn, a registered dietitian nutritionist, "Greens powders may be a way to increase your fruit and vegetable intake with minimal effort, but they don't replace whole foods." It’s not yet apparent whether the health benefits of eating nutrient-dense green vegetables can be achieved by consuming them as part of a greens powder.

Andrew Akhaphong (MS, RD, LD)

Andrew Akhaphong, a registered dietitian, believes that greens powders may be an excellent alternative for those who don't like eating fruits and vegetables and those who travel frequently and don't always have access to fresh fruits and vegetables. Greens powders can be mixed into drinks, like water or juices, making them ideal for travel.

Amy K. Fischer (RDN)

Registered dietitian Amy K. Fischer has said that greens powders are a great way to improve diets. However, she reminds readers that eating fruits and vegetables in their true form can aid in better digestion. Powders are a great supplement, but the original form of what is in the powder is likely to be better.

Mia Syn (RDN)

Mia Syn, a member of the Forbes Health Advisory Board, recommends greens powders as a prebiotic and probiotic, which may support gut health, digestion, and immunity.

What to Look for in a Greens Powders

When researching greens powders, it's critical to keep a few things in mind to ensure you're purchasing a high-quality powder. Here are some things to keep an eye out for:

Key Nutrients

Each greens powder will have different nutrients; some may have more vitamin C, while others may have more magnesium. Look for powders that contain various vitamins, minerals, antioxidants, enzymes, and other nutrients. You should think about your nutrition goals and make sure the nutrient levels and effective doses are adequate.

Quality and Sourcing

The quality and origin of the ingredients in greens powders are vital. Look for greens powders made with high-quality, non-GMO ingredients. Look into where the brand gets its components and make sure they use reputable suppliers and have stringent manufacturing standards. A reliable source ensures that the greens powder is free of contaminants and has a higher nutritional content.

Ingredients to Avoid

Some greens powders may contain artificial sweeteners, preservatives, or ingredients that are incompatible with your diet. Check the label thoroughly for any ingredients you wish to avoid, such as gluten or dairy. If you encounter any unfamiliar ingredients, ensure they are safe and beneficial to your health goals.

Taste and Texture

Greens powders vary in taste and texture; some may be gritty or have a grassy flavor, while others dissolve easily and leave a pleasant aftertaste. Look for powders that are easy to mix with your preferred liquid or recipe and have an enjoyable taste. Super Greens, for example, has a refreshing mint flavor that mixes well in water.

Reputation and Third-Party Testing

When selecting a greens powder, keep the company's reputation and manufacturing practices in mind. Look for companies that are open about their sourcing and use third-party testing to ensure product quality and nutritional value. You can also read customer reviews to get an idea of the product's overall quality.

How to Use Greens Powders

Greens powders are an easy way to supplement your nutrition in a single scoop. Here are some tips on how to use them effectively:

Mix with Liquids

You can mix greens powders with water, juice, milk, or other beverages. Simply follow the label's instructions and use the appropriate amount of powder and liquid. As you continue to experiment, you'll find your favorite combination for a quick, nutritious drink.

Use in Recipes

Greens powders can be a useful way to add certain nutrients to your favorite cooking or baking recipes. Because powders can mix and dissolve with the recipe, they work best in foods like soups, sauces, and baked goods. However, depending on your preferences, you can also add greens powders to salads, yogurt, and other dishes.

Try in the Morning

Though they typically contain little or no caffeine, the balance of nutritious ingredients in greens powders may support healthy energy levels. For this reason, many people prefer to consume greens powders in the morning to maximize the potential effects throughout the day. Similarly, greens powders can be substituted for your morning cup of coffee or caffeinated beverage.

Pay Attention to Your Body

If you’re new to greens powders, start small and see how your body adjusts. It's best to pay attention to your overall mood, energy levels, and health throughout the day to ensure that the addition of a greens powder agrees with you.

Who Should Try (and Who Should Avoid) Greens Powders?

For individuals who aren’t getting the recommended daily intake of fruits and vegetables, especially leafy greens, a powdered greens supplement may be a useful way to help make up for certain dietary deficiencies. Greens powders can be used in a variety of drinks and dishes, making them an easy way to increase your intake of greens.

However, it is crucial to find a product that fits your lifestyle and your health needs. This includes choosing a powder that will not interact with medications prescribed by a doctor. Before beginning supplementation, talk to your physician or dietitian to ensure that the ingredients in your preferred greens powder won’t interact negatively with certain medications.

Super Greens Ingredients and Nutrition Facts

Super Greens uses over 20 carefully selected superfoods to make a great-tasting greens powder. This plant-based powder can be added to any drink or food to support a sufficient daily intake of greens. The ingredients work together to make the taste enjoyable (even without natural sugar substitutes) and help support daily health and wellness goals.

Here are just some of the potent ingredients and why they were chosen for Live it Up‘s blend:

Spirulina: For its protein content, essential fatty acids, and high concentration of vitamins and minerals that may aid in immune system health.
Cracked-Cell Chlorella: For its antioxidant properties and notably high content of folate, iron, vitamin B12, and vitamin D.
Wheatgrass: For its high levels of essential minerals, vitamins, amino acids, and antioxidants that may help fight free radicals.
Nettle Leaf: For its significant vitamin A and C content, purported anti-inflammatory properties, and potential ability to support healthy immune system functioning.
Dandelion Leaf: Among other benefits, dandelion leaf is high in antioxidants and may help support the body’s natural cleaning processes and ability to limit inflammation.
Burdock Root: For its potential anti-inflammatory and antibacterial properties and its high vitamin and mineral content.
Kale: Rich in vitamins A, B, and K, which may contribute to maintaining healthy eyes and bones.
Barley Grass: Barley grass offers outstanding antioxidant levels that may help limit the cellular damage caused by free radicals.
Probiotic & Enzyme Complexes: For their role in supporting proper digestive function and the body’s ability to break down food.
Ginger Root: May contribute to stress prevention, healthy gastrointestinal function, and weight management goals.

Why Consider Live it Up

Live it Up strives to help people stay healthy and feel their best. All Live it Up products feature all-natural ingredients that have been processed in GMP-certified facilities and thoroughly tested by third parties for quality.

Live it Up blends are intended to be as accessible as possible, which is why they’re vegan, gluten-free, and allergy-friendly and don’t include any fillers, added sugar or sweeteners, or artificial ingredients. Many consumers have reported positive effects from the greens powder, including supporting a healthy metabolism and weight management goals, contributing to energy balance, maintaining regularity and proper digestive function, and even stress relief.

Live it Up offers a 30-day return policy on initial orders in case you are unsatisfied with the product for any reason, so you can try their green powder risk-free. With an easy-to-drink superfood blend packed with vitamins, minerals, antioxidants, and probiotics, Super Greens is our recommended choice to help support your wellness goals.

Still Wondering if Greens Powders Are Good for You? Check Out These FAQs

Choosing a greens powder for the first time can be confusing. With so many supplements to choose from and without knowing the perfect blend for your body, the process can be frustrating. Here are some answers to common questions that many people have about greens powders.

Is taking greens powders worth it?

Taking a greens powder can be an excellent choice for those who are always on the go or who have a busy lifestyle and don't always find time to eat a balanced diet. With the option to mix a powder with water or juice, it’s an easy way to provide your body with additional nutrients.

Are greens powders a waste of money?

If you can eat the recommended daily intake of fruits or vegetables without the need for a supplement, you may not need a greens powder. However, greens powders can be a useful investment for individuals who want a quick and easy way to supplement their intake of fruits and veggies.

What are the benefits of greens powders?

As part of a balanced diet and lifestyle, regularly consuming a greens powder may have beneficial effects on your overall wellness. Many greens powders have ingredients selected for their high nutrient density and potential ability to support various bodily systems and processes, including digestion, immunity, and eye and brain health. Though the ingredients in greens powders are widely considered beneficial, we always recommend consulting with your physician before making dietary changes.

Are greens powders good for kids?

Generally speaking, greens powders contain fruits and vegetables that may provide useful nutrition for children. Some companies even make specific greens powders designed to support children's digestive health that are packed with enzymes, probiotics, fiber, vitamins, and minerals. However, it’s a good idea to discuss green powders with your child’s pediatrician to check that all ingredients are suitable and to understand the specific quantity recommended for your child’s age.

References

About the author:

Rachel Rodek Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Martinez, California, with over 15 years of experience. She specializes in working with prenatal and postpartum women and their infants, as well as with athletes from beginner to pro. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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