GREENS POWDERS: WHAT YOU SHOULD KNOW

Greens powders have skyrocketed in popularity as they offer a convenient way to boost your nutrient intake all while supporting your overall health. Greens supplements typically contain a blend of different fruits, vegetables, grasses, herbs, and other plant-based ingredients, condensed into a convenient powder form. 

Let’s explore what greens powders are, the different types available on the market, and the potential health benefits they offer. Additionally, we’ll examine important factors to consider when choosing the best greens powder to support your individual health and goals. 

Whether you’re looking to increase your daily intake of fruits and vegetables, support digestion, or enhance your overall health, understanding the benefits of greens powder supplements and how to incorporate them into your routine can help you feel your best. 

What You Need to Know 

• Greens powders have surged in popularity due to their convenience and ability to boost nutrient intake while supporting overall health. 
• Greens powder supplements typically contain a blend of fruits, vegetables, grasses, herbs, and other plant-based ingredients, dehydrated into a powder form. 
• Greens supplements can help fill nutritional gaps, reduce inflammation, and increase and support energy levels, making them a valuable addition to a balanced diet. 
• When choosing the best greens powder for you, it’s important to consider factors such as ingredient quality, nutrient content, and individual health goals to find the best option for your needs.

What Are Greens Powders?

Greens powders are dietary supplements that provide a blend of dehydrated fruits, vegetables, herbs, and other nutrients intended to support your health and well-being. 

Greens powder supplements generally offer a wide range of different ingredients including spinach, broccoli, wheat grass, spirulina, sweet potatoes, carrots, fibers, and various seeds. These ingredients are dried and then finely ground into a powder form, making it easy to mix into liquids such as water, juice, or smoothies. 

Not surprisingly, the majority of people are not meeting the daily recommended servings of fruits and vegetables. In fact, only 1 out of 10 adults manages to consume the recommended minimum of at least 5 servings per day [1].  Consequently, super greens powders have gained traction as a favorite dietary supplement among those looking for a convenient way to enhance their nutrient intake. 

By condensing a variety of plant-based ingredients into a concentrated form, greens superfood powders offer a convenient way to incorporate a wide range of nutrients into your diet without the need for extensive meal preparation or cooking. 

Whether you’re looking to add more greens to your diet, boost your nutrient intake, or simply enjoy the convenience of a powdered supplement, daily greens powders provide a convenient and versatile option for supporting overall health and wellness. 

What is in a Greens Powder?

Greens powder supplements generally contain a wide range of various ingredients which vary by brand. The following are typical ingredients you will find in many greens powders: 

Leafy Greens 

The best super greens powders will provide a variety of leafy greens including kale, spinach, and chard. These leafy greens are rich in vitamin A, vitamin C, and vitamin K, and also provide minerals like iron, calcium, and magnesium, along with antioxidants [2].  

Other Vegetables 

Broccoli, carrots, and beets are all popular additions to greens powders as they provide additional vitamins, minerals, and phytonutrients. They may also contain fiber and compounds with antioxidant properties. 

Grasses 

Wheatgrass, barley grass, oat grass, and alfalfa grass are often included in greens powders. They provide chlorophyll, vitamins, minerals, and enzymes and are known for their alkalizing and detoxifying properties [3]. 

Fruits 

The best tasting greens powders will often be sweetened with fruits like berries, apples, and bananas which also deliver important nutrients along with fiber. 

Herbs 

Parsley, cilantro, holy basil, and dandelion are often included in super greens powders to help support detoxification, digestion, and overall health [4]. 

Algae 

Spirulina and chlorella are popular additions to greens powders as they provide vitamins and minerals like vitamin B12 and iron and zinc, along with powerful antioxidants. 

Fiber 

Fiber, like inulin from chicory root, psyllium husk, or rice bran may be found in greens supplements to help support digestive health, regularity, and satiety. 

Probiotics 

In some brands of greens powder supplements, you’ll find probiotics like lactobacillus and bifidobacterium strains, which support gut health, immune function, and digestion [5]. 

Plant-Based Digestive Enzymes 

Digestive enzymes like amylase, protease, and lipase can aid in the digestion and absorption of different nutrients. 

Antioxidants 

You may find powerful antioxidants in organic greens powders like grape seed extract and acerola cherry extract, which can help protect against oxidative stress and inflammation [6]. 

Adaptogens 

In greens powders, you may find certain adaptogens like ashwagandha or Reishi mushroom extract which are known to help support your body’s ability to adapt to stress [7]. 

Natural Sugar Substitutes 

In addition to fruit, greens powders may also include natural sugar substitutes like stevia leaf extract or monk fruit extract. 

How Many Greens Do You Need Daily? 

While it’s easier said than done, to support optimal health, it is recommended that you eat at least five servings of fruits and vegetables every day. One serving is considered the size of a small piece of fruit, a half cup of cooked vegetables, or a cup of leafy greens. 

But, if you’re like most people and your diet is lacking in fruits and vegetables, you may consider adding a greens powder supplement into your daily routine. The recommended serving size of greens powders can vary depending on the brand and your individual needs. 

 However, a common recommendation is to start with one serving per day, typically around 8 grams, mixed with water, juice, or added to a smoothie. Depending on the brand, 8 grams of greens powder is generally the equivalent of two servings of fruits and veggies 

As with any supplement, it’s important to consult with your healthcare provider to ensure its safe for you. 

Benefits: What Are Green Powders Good For? 

Discover the many green powder benefits and learn what is driving the popularity of these nutrient-packed supplements. 

Fills in Nutritional Gaps 

With busy lifestyles and hectic schedules, most people are struggling to eat the recommended servings of fruits and vegetables per day. Greens powders provide a convenient solution, offering a concentrated source of essential vitamins, minerals, antioxidants, and phytonutrients that may be lacking in your diet. 

Powerful Antioxidants 

One 2021 study found that taking greens powders for eight weeks helped to significantly raise the blood levels of antioxidants known to combat harmful free radicals [8].          

Increased Energy Levels 

Feeling sluggish? Some of the nutrients in super greens powders may help keep your energy levels up. One 2022 study found that the phytonutrients found in super greens powders may help increase energy levels while reducing fatigue. (9) 

Greens Supplements: Things to consider 

The following are frequently asked questions about greens powders: 

What is the best greens powder? 

The best greens powder will depend on your individual preferences, dietary needs, and health goals. With a wide variety of greens powders to choose from, it’s important to consider factors like ingredient quality, nutrient content, taste, and price when choosing the best greens powder for you. 

Is super greens powder good for you? 

Yes, super greens powder can be good for you when combined with a balanced diet and used as a supplement to support your overall health and well-being. As with any supplement, it’s important to consult with your healthcare provider before adding greens powder to your regimen, especially if you have any underlying health conditions or concerns. 

When should I drink my greens powder? 

There is no one-size-fits-all answer, as the best time to drink your greens powder largely depends on your personal preferences and lifestyle. Some people prefer to enjoy their greens powder supplement first thing in the morning, while others may prefer to have it as a midday pick-me-up. 

The Bottom Line 

Greens powders offer a convenient and effective way to supplement your diet with important nutrients to support overall health and well-being. Whether you’re looking to fill in any nutritional gaps or boost energy levels, greens powders can be a valuable addition to your daily routine.

References: 

1. 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):1-9. doi:10.15585/mmwr.mm7101a1
2. Aslam, Tahreem & Maqsood, Mehreen & Jamshaid, Iraj & Ashraf, Kiran & Zaidi, Farheen & Khalid, Sidra & Shah, Faiz ul Hassan & Noreen, Saba & Maria,. (2020). Health Benefits and Therapeutic importance of green leafy vegetables (GLVs). European Academic Research. 8. 4213-4229.
3. Kaur B, Kumar B, Sirhindi G, Guleria N, Kaur J. Phenolic Biotransformations in Wheatgrass Juice after Primary and Secondary Fermentation. Foods. 2023 Apr 12;12(8):1624. doi: 10.3390/foods12081624. PMID: 37107419; PMCID: PMC10138189.
4. Panda C, Komarnytsky S, Fleming MN, Marsh C, Barron K, Le Brun-Blashka S, Metzger B. Guided Metabolic Detoxification Program Supports Phase II Detoxification Enzymes and Antioxidant Balance in Healthy Participants. Nutrients. 2023 May 6;15(9):2209. doi: 10.3390/nu15092209. PMID: 37432335; PMCID: PMC10181083.
5. Maftei N-M, Raileanu CR, Balta AA, Ambrose L, Boev M, Marin DB, Lisa EL. The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. Microorganisms. 2024; 12(2):234. https://doi.org/10.3390/microorganisms12020234
6. Arulselvan P, Fard MT, Tan WS, Gothai S, Fakurazi S, Norhaizan ME, Kumar SS. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130. doi: 10.1155/2016/5276130. Epub 2016 Oct 10. PMID: 27803762; PMCID: PMC5075620.
7. Tóth-Mészáros, Andrea & Garmaa, Gantsetseg & Hegyi, Peter & Banvolgyi, Andras & Fenyves, Bánk & Fehérvári, Péter & Harnos, Andrea & Gergo, Dorottya & To, Uyen & Dezső, Csupor. (2023). The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods. 108. 10.1016/j.jff.2023.105695. 
8. Dams S, Holasek S, Tsiountsioura M, Malliga DE, Meier-Allard N, Poncza B, Lackner S, Jansenberger Y, Lamprecht M. An encapsulated fruit, vegetable and berry juice powder concentrate increases plasma values of specific carotenoids and vitamins. Int J Vitam Nutr Res. 2021 Jan;91(1-2):77-86. doi: 10.1024/0300-9831/a000609. Epub 2019 Nov 15. PMID: 31726948.
9. Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S. Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022; 14(9):1712. https://doi.org/10.3390/nu14091712