Are Powdered Greens Supplements Really That Beneficial?

Most fitness buffs know about and use protein powder, supplements that make it easy and convenient to boost protein intake. There are other powdered supplements too, including those offering 20-plus green vegetables and superfoods in one product.

Do powdered green supplements live up to the promises on the labels? And are they worth the cost, or are you better off sticking with whole vegetables? We’ll break this down for you and help you choose the best supplement powders to get the most bang for your buck. 

What Are Greens, and Why Should You Eat Them?  

Greens usually refers to leafy green vegetables, like lettuce, spinach, and kale. A typical greens supplement includes these as well as other green vegetables. You should include a range of vegetables of all colors in your diet, but greens are particularly dense with nutrients (1):

• Vitamin A

• Vitamin C

• Vitamin K

• Folic acid

• Calcium

• Iron

• Magnesium

• Manganese

• Potassium

• Antioxidants

• Phytonutrients

• Fiber

What’s in a Powerdered Greens Supplement? 

The ingredients in a green powder vary by brand and type. Check the labels before you buy to see what you’re getting. Generally, you’ll find many different types of green vegetables, including: 

• Leafy greens, like spinach, kale, beet greens, collards, and chard

• Cruciferous vegetables, including kohlrabi, broccoli, and cabbage

• Wheat, barley, oat, or alfalfa grasses

• Seaweeds, including spirulina, kelp, dulse, and chlorella

• Green tea or green tea extract

• Culinary herbs like parsley and medicinal herbs like astragalus and milk thistle

Many green supplements also include several other ingredients purported to be beneficial to health: probiotics, digestive enzymes, fiber, and mushrooms. They also usually contain a non-sugar sweetener to make them more palatable.

These supplements are made by drying all the ingredients and turning them into an easy-to-use powder. The most typical way to use greens powders is to add it to water, juice, or a smoothie. You can also add the powder to dips, salad dressings, and cooked dishes, but heating may damage some of the nutrients. 

Here are some great ideas for smoothies and how to match them to your workout. Add a scoop of greens for extra nutrients. 

The Health Benefits of Greens Supplements

The health benefits of all vegetables and green vegetables in particular are undeniable. According to the Centers for Disease Control and Prevention, only 10% of American adults get enough daily vegetables and fruits. Daily vegetable and fruit intake reduces the risk of many chronic illnesses and cancers (2).

Supplements are no substitute for real foods, but when it’s a challenge to get the recommended amounts of vegetables in your diet, powdered greens can help. Here are some reasons you may want to try a greens supplement:

Prevent Chronic Disease

A diet with a variety of fruits and veggies reduces the risk of several chronic diseases. A greens powder may do the same. A few studies have looked at the affects of greens supplements to prove this:

• In one study, researchers gave participants with high blood pressure a powdered supplement called NanoGreens. After 90 days, blood pressure dropped by an average of 8%. Those given a placebo saw no change in their blood pressure. (3)

• Another study used a supplement called Greens+. The researchers identified antioxidants in the supplement. They also gave participants the supplement once a day for four weeks and then tested their blood for several markers. They found less oxidative damage as compared to controls and concluded that greens supplements could reduce the damage that leads to chronic diseases. (4)

Boost Your Energy

Greens supplements are low in calories, but they often contain ingredients meant to increase energy. A study of 63 women looked at a greens supplement with green tea extract. They reported experiencing significant increases in energy as compared to a control group on a placebo powder. (5)

Cram More Superfoods into Your Diet

If you follow nutrition news, you hear a lot about superfoods and their benefits. It’s impossible to eat them all, though. One of the great things about a powdered supplement is that it allows you to consume more nutritious foods in one sitting. 

Try these superfoods to boost your workout. 

The Bottomline – Are Greens Supplements Worth it Nutritionally? 

If you can afford a greens supplement, if the price is right, and if you value the time it saves you, yes, a supplement can definitely be worth it from a nutrition perspective. What it cannot do is replace actual green vegetables. A supplement is meant to supplement, not replace real foods. 

Are Greens Supplements Worth it for the Cost? 

If you don’t have an unlimited budget for food, you may want to do some costs comparisons before using a greens supplement. Even the best greens powder may not be worth it if it blows your budget. Whole vegetables don’t have to be expensive. You can buy them in season or in the freezer section to get more in your diet at a reasonable cost. Frozen greens are especially convenient for adding to smoothies.

Avoid the trap of assuming a green supplement is some type of miracle worker and critical for your overall health. While it may contain ingredients we call superfoods or super greens, some of the claims on the labels are dubious. The Food and Drug Administration does not evaluate dietary supplements, so the companies that make them can say whatever they want without backing up those claims. 

One way to get more benefit for the cost of a supplement powder is to choose a greens powder that also contains protein. You’ll get a protein boost, which is great for athletes and people who work out regularly. You also get all the greens in one product. 

How to Choose a Greens Supplement 

Without evaluation by the FDA, choosing a supplement can be tricky. Avoid any brands that are significantly cheaper than others and those with outlandish claims. Look at ingredient lists and nutrition labels to choose the one that has the most nutrients and actual green vegetables. Avoid those with added sugar and grains or soy, which act as fillers. 

It’s not a bad idea to look for certified organic ingredients to avoid pesticides and herbicides. Another concern is the concentration of heavy metals. All produce contains some amount of metals like lead because they grow in the soil. Greens supplements are concentrated veggies, so this can be a concern. 

Look for products that have been tested for metals, although keep in mind that these will probably be more expensive than others. 

What’s the Bottomline on Powdered Greens Supplements? 

The final answer to the question is still yes and no. If it fits within your budget, you choose a good product, and you struggle to get enough green vegetables in your daily meals, go for it. If you’re on a tight budget and good about eating your veggies, you don’t need a greens supplement powder. 

Supplement powders can be a great addition to the diet if you choose the right one and combine it with healthy whole foods. Don’t let your clients get away with skipping actual vegetables, but give them the information about greens supplements so they can decide if using them makes sense within their diets and budgets. 

If you have a passion for health and food, consider getting certified as a nutrition coach. The ISSA offers a Certified Nutrition Coach course, completely online. Study at your own pace and learn how to help clients meet their healthy eating goals.  

Sources

1. Colorado State University. (2018). Leafy Greens. Retrieved from https://njaes.rutgers.edu/online-event-series/docs/Leafy-Greens.pdf

2. Centers for Disease Control and Prevention. (2017, November 16). Only 1 in 10 Adults Get Enough Fruits or Vegetables. Retrieved from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html

3. Zhang, J., Oxinos, G., and Maher, J.H. (2009). The Effect of Fruit and Vegetable Powder Mix on Hypertensive Subjects: A Pilot Study. J. Chiropr. Med. 8(3), 101-6. Retrieved from https://pubmed.ncbi.nlm.nih.gov/19703665/

4. Rao, V., Balachandran, B., Shen, H., Logan, A., and Rao, L. (2011). In Vitro and in Vivo Antioxidant Properties of the Plant-Based Supplement Greens+.TM Int. J. Mol. Sci. 12(8), 4896-908. Retrieved from https://pubmed.ncbi.nlm.nih.gov/21954333/

5. Boon, H., Clitheroe, J., and Forte, T. (2004). Effects of Greens+: A Randomized, Controlled Trial. Can. J. Diet Pract. Res. 65(2), 66-71. Retrieved from https://pubmed.ncbi.nlm.nih.gov/15217524/