Americans are not eating enough leafy greens, and we know that green vegetables are important for our health. Ideally, adults should be eating at least 2 to 3 cups of these vegetables per day: kale, spinach, Swiss chard, collard greens or broccoli leaves. These plants are chock full of nutrients that can slow cognitive decline, help prevent cardiovascular disease and clear skin.
Research shows that consuming an ample amount of fruits and vegetables is important to overall health, but less than 12% of adults in the United States take advantage of this practice.
While a diet rich in whole foods is the best way to ensure your nutritional needs are met, adding greens powder to your diet can be highly beneficial if you have food aversions to leafy greens or limited access to fresh produce.
Greens powder is a dietary supplement that provides vitamins, minerals and other nutrients to help you meet your daily recommended intake of vitamins and minerals. It is made from whole foods like fruits, vegetables and grasses. The nutrient combination in greens supports healthy energy levels, immune system functioning and overall well-being—all while meeting nutrition requirements for a balanced diet.
The demand for greens powders is on the rise. With so many products available, how do you know which one is right for you? In this best greens powder article, we’ll review the top greens powder supplements on the market today and discuss their health benefits in detail. Additionally, we’ll discuss the factors you should consider to ensure that you get a product that works for you.
Let’s dive right in.
Table of Contents
- Best Greens Powders in the Market
- Supergreen Tonik
- Athletic Greens (AG1)
- Garden of Life Raw Organic Perfect Food Green Superfood
- Vital Proteins Collagen Beauty Greens
- Skinny Greens Green Juice Superfood Powder
- Nested Naturals Super Greens
- Live Conscious Beyond Greens
- Vibrant Health Green Vibrance
- Dr Fermented Mercola Organic Greens
- Amazing Grass Green Superfood Alkalize & Detox
- How to select a Greens Powder Supplement
- Benefits of greens powders
- Potential Side effects of green powders
- Are greens powders worth it?
What are Greens Powders?
Greens powders are a mix of greens that are crushed or juiced and dehydrated into a powder. The powders can be made from leafy greens, grasses, fruits, herbs, seaweed, and sometimes even probiotics and digestive enzymes. Many greens powders contain traditional vegetables like kale, spinach, and broccoli.
In general, to consume it, you’ll 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.
Greens powder supplements are beneficial in a number of ways. They are convenient and (debatably) tasty, they claim to be a quick solution for anyone who feels they don’t get enough daily greens, and often allege that they pack tons of vitamins, minerals, prebiotics, and adaptogens, all of which may aid immunity, energy levels, recovery, and digestion.
Some supplements contain proprietary blends that is; a collection of ingredients that are unique to the company. These ingredients aren’t required to be listed on ingredient labels, so they’re essentially a secret to the consumer.
Greens powders typically have a green hue and can taste a bit grassy. Natural sugar substitutes are often added to improve flavor.
Greens powders, as with any supplement, shouldn’t be considered a replacement for a healthy diet. These powders are not a magical cure-all for incorporating vegetables into your diet. Vegetables and fruits in their whole form are a complete package of nutrients, water, and fiber.
Do greens Powders work?
While a greens powder can fill in some blanks or supplement a balanced diet, reliance on powdered food can take you away from the important and complementary relationships between whole foods. Taking advantage of these beneficial relationships between foods is worth looking into, especially before replacing whole foods with powdered forms.
A variety of studies have been conducted looking into the effectiveness of green-powder supplements, with most lasting just a few months and including fewer than 100 participants. These studies have found that greens powders may help lower high blood pressure.
According to a study in the International Journal for Vitamin and Nutrition Research, greens powders may also increase levels of vitamins C and E in the bloodstream, as well as folate and certain antioxidants like beta keratin. Since greens powders are a concentrated form of vegetables, it’s easy to want to connect them to the benefits of a diet rich in nutritious whole foods, such as a lower risk for heart disease and diabetes. But the research on actual food shouldn’t be extrapolated to the powders.
Larger and longer studies are needed to determine the actual effectiveness of the green’s powders. It will take a long time before the effectiveness of greens powders can be determined, especially for issues like heart disease and cancer.
Who should not use greens powders?
It’s crucial to carefully check the label of any greens powder you purchase to ensure that the components are safe for you. Most greens powders contain additional ingredients in addition to leafy green veggies. Many have grasses and alfalfa sprouts that might interfere with drugs or exacerbate certain health issues.
Greens powders are supplements even though they are sometimes labeled as “food”. Elements that are derived from food might cause problems for some people depending on the dosage. A greens powder that is beneficial to one individual may not be beneficial to another. While contemplating a greens powder, the following individuals should use extreme caution.
- People taking prescription medications: Greens powders typically include a high amount of vitamin K. Greens powder can greatly increase your intake of vitamin K if you use Warfarin (coumadin), which will lessen the effectiveness of your prescription.
- Pregnant or breastfeeding persons: Several compounds, including adaptogenic herbs, prebiotics, probiotics, and digestive enzymes, have not been thoroughly tested in pregnant or nursing women, so we are unsure of their safety. Make sure to compare the labels of all supplements to the Tolerable Upper Limits established by the National Institutes of Health Office of Dietary Supplements. If you’re taking a prenatal vitamin, adding a greens powder could result in toxic amounts of some nutrients.
- People with end-stage kidney disease: A serving of potassium can range from 140 to 350 mg depending on the product. Due to difficulty in excreting excess potassium from the blood, people with end-stage kidney disease may not be able to tolerate high potassium intake. According to Akhaphong, hyperkalemia, or a build-up of potassium, can result in symptoms including drowsiness, nausea, numbness, and a sluggish heartbeat.
- Professional athletes: Although greens powders can be a useful approach to supplement an athlete’s diet with nutrients, some supplements might contain substances that are prohibited in competitive sports.
According to Osburn, not all greens powders undergo proper third-party testing, hence it is crucial for athletes who may be subject to drug testing to refrain from taking greens powders without such testing. Choose one that has earned the most demanding third-party testing accreditation, NSF Certified for Sport.
Best Greens Powders in the Market
Let us now look at some of the greens powders which topped our list based on the ingredient diversity, functionality, quality and sustainability and finally taste and texture.
Supergreen Tonik is a superfood and adaptogen powder that combines 16 evidence-backed ingredients. It contains 22 vitamins and minerals that are comparable to those in multivitamin supplements. Additionally, it includes 38 plant-based superfoods and greens to support immunity, focus, and normal levels of energy.
Super green Tonik includes ashwagandha root extract, for instance, which is well known for its capacity to lower stress, improve athletic performance, and combat inflammation in the body. Additionally, this product contains components like garlic bulb extract, which according to some studies may strengthen the immune system.
Moreover, Super green Tonik is free of toxins, caffeine, dairy, soy, and GMOs (genetically modified ingredients). It comes in berry and mint flavors which makes this product the best tasting greens powder.
- 365-day money-back guarantee
- Third-party tested
- Does not use proprietary blends.
- Flavor options available
- Made in the USA
- Lacks probiotics
Athletic Greens (AG1)
Athletic Greens is packed with vitamins, minerals, probiotics and adaptogens, making it one of the most comprehensive herbal powders on the market.
It contains digestive enzymes in the form of bromelain from pineapple and papain from papaya. These enzymes help break down protein and aid in digestion. Bifidobacterium and Lactobacillus acidophilus are probiotics that can help promote a healthy gut, improve digestion and promote nutrient absorption.
AG1’s vitamin and mineral blend contains 21 vitamins and minerals. Each serving provides 50 calories, and more than 100 percent of the recommended daily dose of vitamin C, vitamin E, thiamin (B1), riboflavin (B2), niacin, vitamin B6, folate, vitamin B12, biotin and zinc.
Since athletic greens uses proprietary blends, it is difficult to know exactly how much of each ingredient you’re getting.
AG1 is one of the most neutral-tasting, easy-mixing green powders, making it easy to consume consistently.
AG1 is both NSF-certified and made in a TGA-registered facility, which helps it stand out among the competition. This testing is vital for ensuring high-quality products in a market not regulated by the FDA. Athletes and customers rave about AG1, with over 20,000 reviews and a 4.5-star rating on average.
You can purchase AG1 online at retailers like Amazon and the Athletic Greens official website at a cost of $79.
Garden of Life Raw Organic Perfect Food Green Superfood
The Garden of Life Raw Organic Perfect Food Green Superfood is arguably the best organic greens powder. It offers an extensive fruit, vegetable, sprouted grain and seed blend in addition to the greens and has been voluntarily tested and approved by Consumer Lab’s Quality Certification Program.
It contains 2% to 8% of folate, calcium, iron, magnesium, manganese, and potassium, as well as 35% of vitamin A, 10% riboflavin, and 70% of the daily recommended amount of vitamin K and riboflavin.
It also includes one Lactobacillus strain that may help prevent foodborne diseases and two probiotic Lactobacillus strains that may help treat certain digestive issues.
It is crucial to carefully review all ingredients, especially if you have a food allergy or are taking any prescription medications, even though the lengthy ingredient list may offer additional benefits beyond those that other greens powders offer.
Approximately 70% of the daily recommended value of vitamin K is present in this greens powder, which may be advantageous to some people but may also pose a risk to people taking certain medications. Vitamin K can interact with blood thinners, cholesterol medications, and even some antibiotics.
Price at time of publish: $52 for 14.6 oz.
Key Ingredients: Barley, alfalfa, oat, and wheatgrass juice.
- No added sugars.
- Contains probiotics and digestive enzymes.
- Blend of greens, fruits and other vegetables.
- Grassy, unique flavor
Vital Proteins Collagen Beauty Greens
Vital Proteins Collagen Beauty Greens is a collagen supplement powder that contains greens superfoods, hyaluronic acid, and bacillus coagluans (a probiotic).
This powder, along with other Vital Proteins product, claims to improve general health and energy while minimizing aging symptoms. Also, the formula’s super greens components offer vital vitamins and minerals to maintain optimum levels of health.
While there is conflicting information regarding the advantages of oral collagen supplementation, there is some indication that collagen peptides may increase skin suppleness.
Whatever the case may be, collagen can be a good source of protein; this powder has 14 grams and can be added as a protein powder to your morning smoothie.
One randomized control trial did show that oral hyaluronic acid can lessen wrinkle formation and improve skin. Unlike other green powders that have a grassy taste, Beauty Greens contains vanilla bean powder and coconut water powder giving it a sweeter, more palatable taste.
Key Ingredients Include Bovine Hide Collagen Peptides, Organic Wheat Grass, Coconut Water Powder, Organic Alfalfa Leaf, Organic Kale, Organic Barley Grass, Vanilla Bean Powder and Organic Spinach.
- Organic, simple ingredient list
- Contains 14 grams of protein.
- No added artificial sweeteners
- Large serving size
- Not vegetarian
Skinny Greens Green Juice Superfood Powder
Skinny Greens is a powdered green juice superfood. The product has four “proven” blends claimed to deliver specific advantages, including healthy superfood, gut-renewing probiotic, mood-boosting adaptogen, and waist slimming.
With 34 distinct superfoods, adaptogens, prebiotics, and probiotics, Skinny Greens works to cover nutritional gaps in your diet while enhancing overall wellness.
It contains organic spirulina which is powerful antioxidant packed with nutrients like iron and vitamins B1, 2, and 3, all of which contribute to reducing inflammation and lowering total cholesterol, powdered organic chlorella which detoxifies the body from dangerous heavy metals naturally and organic Matcha Leaves that contains l-theanine, an amino acid that can cross the blood-brain barrier. This allows it to quickly provide energy to the body, enhance mood, and boost metabolism without the crash.
It also has beneficial omega-3 fatty acids, which promote kidney and heart function.
Additionally, Skinny Greens has a waist-slimming blend made up of components like glucomannan root extract, which may suppress appetite, increase feelings of fullness, and slow the absorption of sugar and cholesterol in the stomach, resulting in better blood sugar regulation and lower cholesterol levels.
Monk fruit is used to sweeten this product, which is also dairy, egg, soy, and fish-free. It is made in a facility that also makes these allergens, though.
It is, however, difficult to tell the amount of fiber, vitamins, and minerals in this product as it is not listed. It also lacks testing from a third party.
- 90-day money-back guarantee
- Made up of 34 superfoods
- Contains ingredients that may support weight loss
- Vitamin profile is not listed
- No third-party testing
Nested Naturals Super Greens
Nested Naturals is a super greens supplement that is intended to supplement a healthy diet by providing you with the nutrition you require on a daily basis.
This greens powder contains superfood greens such as barley, alfalfa, and spirulina. These greens help to strengthen the immune system, improve digestion, promote skin health, and generally support the overall health of your body.
This formula contains four blends: a fiber blend, an enzyme blend, a probiotic blend, and an antioxidant/immune blend.
Inulin, apple, and rice bran are among the ingredients in the fiber blend. These fiber-rich foods promote bowel regularity and prevent constipation. Furthermore, inulin is a great prebiotic that feeds the healthy and good bacteria in your gut, which is beneficial to overall digestion.
This formula’s enzyme blend contains digestive enzymes such as lactase, amylase, and protease. These digestive enzymes are included in the formula to aid in digestion as well as enable your body to absorb nutrients that you may otherwise not be able to without this additional support.
About 1.6 billion CFUs of probiotic cultures devoid of dairy are present in the probiotic blend. All of the necessary probiotics you should try to include in your diet every day are present in this probiotic combination. These probiotics aid in balancing the beneficial bacteria in your gut microbiota, promoting healthy digestion and allowing you to absorb the greatest amount of nutrients from the greens powder.
The immunity blend in this super greens mix contains herbs and greens that are naturally sourced to support healthy detoxification and strengthen the immune system.
Super Greens by Nested Naturals contains a sizable number of components, including alfalfa, barley, acai, milk thistle, and green tea powder. By supporting healthy energy levels, green tea powder gives you a boost without the subsequent caffeine crash that you might experience from other energy beverages.
Vitamin C antioxidants are abundant in this alkalizing blend, supporting a robust immune system and enhancing detoxification.
- Vegan and non-GMO
- USDA-certified 100% organic
- Low vitamin K content works for people on blood thinners
- Uses proprietary blends.
Live Conscious Beyond Greens
The dietary supplement Beyond Greens is a greens powder produced by Living Conscious.
The mission of Live Conscious, which was established in 2014, is to enhance peoples’ quality of lives. The brand combines organic greens and elements from the natural world that have been shown to enhance health in all of their products.
Probiotics, prebiotics, echinacea, rhodiola, functional mushrooms, matcha, and milk thistle are just a few of the ingredients found in Beyond Greens that are good for your health and immune system.
Beyond Greens protein powder is dairy-free, vegan-friendly, gluten-free, non-GMO, soy-free, keto-friendly, shellfish-free, preservative-free, and paleo-friendly, according to the nutritional label.
Beyond Greens has 14 different ingredients including Ceylon cinnamon, Rhodiola rosea, Milk thistle, Fructooligosaccharides (FOS), Bacillus coagulans, Chlorella, Acacia gum, Xylo oligosaccharides, Echinacea, Organic lion’s mane mushrooms, Organic Turkey tail mushrooms, Cordyceps mushrooms and reishi mushrooms. There are no complex formulations or proprietary blends in it, so the label clearly lists each ingredient’s dose.
These active substances promote a number of bodily functions, such as elevating energy levels and regulating mood. Via prebiotics and immunity, they also aid in enhancing gut health.
The main selling feature of the supplement is how well it supports overall body wellbeing. Everything from head to toe is addressed, including cognitive function, attentiveness, gastrointestinal health, and immunity.
Given that it contains less of coumarin, Ceylon cinnamon is regarded as being of the highest caliber. Ceylon cinnamon reduces inflammation and oxidative stress, resulting in a longer lifespan for those who regularly consume this spice.
Cinnamon has been shown in numerous studies to have health benefits. One study in particular discovered that it can reduce inflammation, which can be beneficial to health.
Milk thistle is crucial for the health of the liver and may guard against gallbladder problems. Moreover, it can shield your liver from toxins and detoxifies your entire body.
The anti-inflammatory and antioxidant qualities of this superfood extend the uses of milk thistle much beyond what you might anticipate. This tiny seed will make anyone’s life happier by promoting a healthy body.
It contains echinacea, which according to studies might lessen the chance of catching a cold. Moreover, the adaptogenic mushrooms contained in this formula may collectively promote cognitive functioning, boost physical performance, reduce stress, and activate the immune system.
It’s vital to remember that most studies use dosages that are significantly higher than those in Beyond Greens.
Also, this product contains matcha, a herb that contains caffeine and may help reduce inflammation and boost energy. Despite having probiotics, the amount is significantly less than what is often found in rival greens products.
- 1-year money-back guarantee
- May improve energy levels
- Contains adaptogenic mushrooms
- Made in the USA
- May not contain effective doses
Vibrant Health Green Vibrance
Green Vibrance is a popular grass juice powder made by Vibrant Health, a Connecticut-based supplement manufacturer that has been producing high-quality supplements since 1992.
The 10 categories of ingredients in Green Vibrance include Cereal Grasses, Plant Based Micro-Nutrition, Antioxidant Life Preservers, Immune Support, Adaptogens, Skeletal Support, Fiber, Liver Support, Enzymes & Tonics, and Probiotics.
Benefits Of Green Vibrance Ingredients
- Chlorophyll helps to heal the insides of the body.
- Organic acacia gum fiber helps with the detoxification process as well as giving the body probiotics to support healthy cells.
- Fructo-oligosaccharides helps to feed the probiotics.
- Flaxseed concentrate aids with removing waste and helps with the growth of the cells inside the intestinal lining.
- Larch arabinogalactans assist with fighting against bacteria inside the body as well as promoting gut health.
- Priobiotics of 12 different strains help with digestion and nutrient distribution.
Green Vibrance is recommended to be consumed 30-45 minutes after eating. Therefore, it’s a great idea to get into the routine of eating breakfast and, after a short break, taking the supplement. I wasn’t so keen on consuming after breakfast as my normal routine is to consume a greens first thing upon waking.
The company states that it can be taken up to three times per day, but most people only take it once daily. There are some advantages of taking more than one serving per day as this will ensure you consume sufficient amounts.
It is important to note that this product should be stored in the freezer or refrigerator after opening due to the probiotics it contains. Although not entirely organic, this powder has many organic ingredients, including greens.
You can buy this superfood powder at the official Vibrant Health website as well as Amazon. It’s also available from retailers like Walmart and The Vitamin Shoppe.
There are a few different options depending on how many you want to start out with. If you like the product, make sure to purchase it in larger quantities which will save you money.
- Contains 25 billion CFU of probitoics
- 1,000 IU of vitamin D
- No gums, artificial sweeteners, or additives
- Not 100 percent certified organic
Dr Fermented Mercola Organic Greens
The Dr Fermented Mercola Organic Greens formula is USDA certified organic, soy-free, non-GMO and gluten-free. Although there doesn’t seem to be anything on the ingredients list that would compromise a vegan or vegetarian diet, the formula isn’t marketed as being vegan or vegetarian friendly.
Dr. Mercola Fermented Organic Greens is a blend of organic vegetables, herbs, extracts, mushrooms, and grasses.
Each ingredient has a long list of health benefits such that the formula is potent and powerful.
The Dr Mercola Organic Fermented Greens formula contains 23 ingredients that are separated into 5 different proprietary blends.
Organic Fermented Grass Blend
The Organic Fermented Grass blend contains four ingredients: Alfalfa Grass, Barley Grass, Oat Grass, and Wheat Grass. These four ingredients are high in vitamins and minerals that the body requires to function properly, including vitamin C, vitamin K, potassium, iron, and copper. The ingredients help the body absorb nutrients, regulate blood flow, lower cholesterol, reduce stress, and boost metabolism.
Organic Fermented Vegetable Blend
Six ingredients make up the Organic Fermented Vegetable blend. The primary ingredients in this blend are spinach, kale, and beetroot. These three ingredients, along with the others in the blend, are high in antioxidants, which protect cells in the body from radical change, as well as vitamins and minerals, which help the body’s functions. This blend’s ingredients also increase energy levels, improve metabolic rate, benefit the immune system, and help the body become more alkaline.
Organic Fermented Sprout Blend
There are 5 ingredients in the Organic Fermented Sprout blend. This blend’s main sprouts are alfalfa sprouts, cauliflower sprouts, and kale sprouts. This blend’s sprouts are all extremely nutrient-dense. They improve digestive health, lower blood sugar levels, and may even prevent heart disease.
Organic Fermented Herb Blend
There are 7 ingredients in the Organic Fermented Herb blend. Moringa, Tulsi, and matcha are the main ingredients highlighted in this blend. These three ingredients, as well as all of the other herbs in the blend, help reduce stress and anxiety levels in the body, contain high levels of antioxidants that remove toxins from the body and protect cells from radical damage, reduce inflammation, treat various illnesses, and promote a healthy digestive system and gut.
Organic Fermented Algae Blend
Spirulina and chlorella make up the Organic Fermented Algae blend. Spirulina contains antioxidants, anti-inflammatory properties, lowers cholesterol, may protect against cancer, and improves muscle repair and growth. Chlorella is also high in antioxidants, which help to prevent radical cell changes, lower cholesterol and blood pressure, aid the digestive system, support liver functions, boost the immune system, and increase energy levels.
Price at time of publish: $35 ($0.43 per serving)
- Third-party tested
- Small serving size
- Contains fermented greens
- Contains stevia and monk fruit
- Contains moringa and caffeine, which may not be a good choice for some
Amazing Grass Green Superfood Alkalize & Detox
Amazing Grass Alkalize & Detox was created to help the body achieve ideal pH levels while also ridding it of toxins, allowing for optimal function and organ restoration.
Every serving of Amazing Grass Green Superfood Alkalize & Detox contains one full serving of fruits and vegetables to help make up for deficiencies in your daily diet. It is the most effective greens powder for bloating.
Research shows that toxic build up from Western diet and exposure to environmental pollutants, preservatives and heavy metals affect metabolism and organ function, which can lead to disease.
Amazing Grass Alkalize & Detox contains over 20 different alkalizing and detoxifying agents, including beet root, parsley, turmeric, and apple pectin. Each ingredient in Amazing Grass Alkalize & Detox is specifically formulated to alkalize by bringing the body to a more natural pH balance, while simultaneously detoxing by cleansing tissues of toxins and pollutants.
Amazing Grass’ most potent cleansing blend contains a unique combination of ingredients that can be used daily or as needed to restore the body to optimal function. Alkalize & Detox, like all Amazing Grass Green Superfood products, is certified organic, non-GMO, raw, and dairy-, gluten-, and soy-free.
One 25-calorie serving contains two grams of fiber and two grams of protein. It also contains no added sugars, has small amounts of vitamins A and C and high amounts of vitamin K (28% DV). Because of the high levels of vitamin K in this product, consult your doctor before using it if you are taking any blood thinners, such as Coumadin.
A third party does not appear to have tested this product.
The suggested retail price for 7.4-ounce canisters with 30 servings is $29.99, and the price for 15 single-serve packets is $21.99.
- Ingredients that may support liver health
- One full serving of fruits and vegetables
- No sugar added
- Not third-party tested
How to select a Greens Powder Supplement
Greens supplements are not all created equal. Furthermore, the Food and Drug Administration does not test dietary supplements before they are released to the public, making it critical to conduct research before purchasing a greens supplement.
Here are a few things to think about when selecting a green powder.
Heavy metal levels in greens powder supplements are a major source of concern. Third-party tested supplements are sent to a lab and tested to ensure they contain what they claim to contain and are not contaminated with specific high-risk, common contaminants. However, it’s worth noting:
- Third-party testing does not determine whether a product is effective or safe for everyone, nor does it guarantee that the supplement will not interact with other supplements or medications.
- Third-party testing is not created equal. Supplement companies are not uncommon in paying labs for certificates after conducting little to no testing.
- ConsumerLab.com, NSF, and USP are reputable third-party certifications. Many businesses opt not to have their products tested by one of these three organizations since it is difficult and/or expensive for manufacturers to achieve these certifications.
- Products evaluated by these three companies are occasionally more expensive in an effort to make up for the certification fees they must pay.
- Simply because a supplement has not undergone testing by one of these three organizations does not imply that it is a subpar item. We advise checking the manufacturer’s reputation online and contacting them to learn about their testing procedures and decide whether you feel comfortable taking the supplement.
The cost of greens powders varies. As a result, you should make certain that the greens powder you select is affordable. Use a greens powder that is USDA Certified Organic if you want to make sure your final product is as pure as possible. Products with extraneous fillers, sugar, and additives should be avoided.
In order to keep costs down, many less expensive powders have fewer ingredients. Your greens powder’s efficacy will rely on the elements it contains and how much of each. Also, pick an adaptogen-containing powder if you’re looking for extra advantages like stress relief.
An unflavored greens powder might not be the best choice for you if you have a very tough time eating leafy green veggies because many of them have a grassy flavor. We advise buying a powder without additional sugars, sweeteners, or flavors and enhancing the flavor yourself by mixing the powder with smoothies, coconut water, or water that has been flavored with lemon and a teaspoon of honey.
If you require flavored powder, seek for selections that include organic flavoring and monk fruit or stevia as a sweetener.
When purchasing supplements, quality is important, and typically, more expensive items are of greater quality. There are numerous methods to stretch your money while still getting high-quality powder.
First, steer clear of items that contain a ton of ancillary components, such as probiotics, digestive enzymes, or “blends” made up of materials other than greens; this will help keep the price down. Consider serving size and the number of servings per container as well. Although having only 15 servings per container, some items have the same price as those with 30 servings.
Benefits of greens powders
Support hormone balance
Brassica (or cruciferous) vegetables are a type of vegetable that is frequently used as the foundation of green powders. These vegetables aid in the regulation of hormones, particularly estrogen.
An older study on postmenopausal women2 discovered that certain phytochemicals found in cruciferous vegetables can help remove estrogen byproducts. Many greens powders contain a variety of cruciferous vegetables, which include Broccoli, Brussels sprouts, Collard greens, Kale, Turnips and Cauliflower.
By giving your body nutrients and phytonutrients with inherent antioxidant properties to aid in carrying out natural cleansing functions, greens powders support detoxification.
Spinach, for example, is high in folate and betaine, whereas spirulina contains methionine, an essential amino acid. Folate, betaine, and methionine are compounds that play an important role in methylation, a natural detoxification process in the body.
Cruciferous vegetables and artichokes increase glutathione production, which is one of the most important antioxidants for detoxification and protecting the body from free radicals. Additionally, they support the body’s ability to produce metallothionein. According to one study, metallothionein can bind to heavy metals4 such as lead, mercury, and cadmium and aid in their elimination from the body.
Improve Heart Health
According to research, eating leafy green and cruciferous vegetables can significantly lower a person’s risk of heart disease.
It’s unlikely that you regularly consume ingredients like the blue-green algae spirulina, which, per studies, can lower blood lipid levels and enhance weight loss, even if you consume the recommended amounts of leafy greens. Researchers believe that people who take 2-8 grams of magnesium daily can reap these benefits.
One clinical study discovered that people who took greens powders for 90 days had lower blood pressure.
Increases nutrient density of your diet
One of the diet’s finest sources of vitamins and carotenoids are vegetables. Therefore, it’s possible that you’re deficient in some of these crucial nutrients unless you’re consuming the necessary five servings each day.
Greens powders are an easy method to boost your diet’s nutrient density and easily ingest a concentrated mix of fruits and vegetables. One scoop of greens powders may include up to 30 or more different bioactive fruits, vegetables, and superfoods.
Researchers from one study wanted to examine what would happen to the amounts of various vitamins in the blood following regular supplementation with a fruit, berry, and vegetable powder.
For eight weeks, study participants consumed six supplement capsules daily. Researchers examined the blood levels of several nutrients after the testing period and discovered an increase in vitamin E, lycopene, vitamin C, beta-carotene, and retinol (two forms of vitamin A).
May Improve Your Energy
Some greens supplements make the claim to increase your energy but because they often have little calories, they may not provide you a lot of energy.
However, some of these powders have ingredients that might make you feel more awake and energized, such as green tea extract, which has caffeine and plant chemicals that promote calorie burning.
In a three-month trial of 63 healthy women, those who consumed one tablespoon (10 grams) of greens powder daily reported noticeably more energy than the placebo group, which had no change.
It’s unclear whether greens powder devoid of green tea extract would offer the same advantages.
Supports brain health
Vitamin K, lutein, folate, and beta-carotene are among the minerals found in abundance in green vegetables that directly enhance brain function.
According to research, older persons who eat more veggies seem to have better cognitive health and development7. Consuming vegetables may also enhance brain function.
May Help Prevent Chronic Disease
Greens powder contains plant chemicals that have antioxidant and anti-inflammatory properties that may lower your chance of developing chronic diseases.
Two tablespoons (10 grams) of greens powder taken twice a day for four weeks reduced blood levels of oxidatively damaged proteins by 30% in 10 healthy participants.
It’s crucial to prevent blood proteins like enzymes from being damaged since they carry out tasks that guard against chronic illnesses and cancer.
Two tablespoons (10 grams) of greens powder eaten daily reduced both systolic and diastolic blood pressure by roughly 8% in another 90-day research involving 40 individuals with high blood pressure. Those in the control group saw no improvement.
However, further research is required to substantiate these potential advantages.
Potential Side effects of green powders
It’s crucial to keep in mind that not everyone who consumes green powders will experience these side effects before we discuss the potential drawbacks. In fact, many people ingest these powders with no problems at all.
Given that substances like mannitol can irritate the stomach and cause acid reflux, bloating, headaches, and even migraines, artificial sweeteners aren’t suitable for everyone.
Make careful to select the green powders without sweets if your body doesn’t react well to them.
With a change in diet, diarrhea affects a lot of individuals, and green food powder is no exception. Green powders contain a lot of leafy greens, which can cause stomach pain when first taken in big doses even though they have many health benefits.
While your body tries to rid itself of the toxins in your system and becomes used to new healthy foods, you could also feel queasy.
Consuming contaminants that have been reported to be present in some greens powders poses a tiny but present danger. They include cadmium, lead, and arsenic. Make sure you only select green powders that have been put through thorough testing.
Are greens powders worth it?
Greens powders cannot replace a well-balanced diet or the nutritional advantages you receive from eating whole foods. Yet, according to medical professionals, greens powder might be a wonderful method to add more vitamins and antioxidants to a balanced diet.
The majority of the time, greens powders are not necessary and can be highly pricey. On days when you don’t have time to cook fresh vegetables or if you are traveling and have limited access to fresh greens, they particularly can be useful. The value of them actually depends on your unique nutrient requirements, food, and lifestyle.