Are Greens Powders a Waste of Money?

Kamryn Zimmer, RD, LD • September 21, 2022

Among today’s popular dietary supplements, greens powders are used by many individuals to increase their nutrient intake. There are a countless number of brands on the market - all containing slightly different formulations. And if you follow athletes and/or fitness influencers on social media, you’ve probably seen someone use and promote some brand of greens powders at some point. But are these products actually beneficial or are they a waste of money? 

What are Greens Powders?

Greens powders (also called “superfood greens”, “supergreens”, etc.) are dietary supplements that people often consume as a convenient way to consume their daily servings of fruits and vegetables. Greens powders are usually mixed in water, juices, or smoothies. The exact formulation varies by the brand (and there are a LOT of brands on the market), but common ingredients I often see in greens powders include, but are not limited to:

  • Powdered fruit and vegetables (berries, broccoli, carrots, kale, etc.)
  • Grasses and seaweed (wheatgrass, chlorella, spirulina, etc.)
  • Digestive enzymes (amylase, lipase, protease, cellulase etc.)
  • Natural sweeteners (stevia, monk fruit)
  • Extra fiber (inulin)
  • Probiotics 
  • Herbs


In addition to boosting your nutrient intake, many greens powders make additional health claims on their products, including:

  • Boosting energy
  • Supporting a healthy digestive system 
  • Supporting a strong immune system
  • Supporting the body’s natural detox process


While these ingredients and claims sound great, it's important to keep in mind that supplements, like greens powders, are not closely regulated.  This means that supplement manufacturers can get away with putting unproven claims on their products (as long as they are not claims to cure or treat diseases).  The exact ingredients and amounts stated on the products may also be questionable.

What the Research Says

Before I get into any specific study, keep in mind that there is no universal formula for greens powders. As I mentioned in the beginning, every product on the market is a little different.  Not to mention, greens powders often list their ingredients as a “proprietary blend”.  This means that there is no way of knowing the exact amount of each ingredient, which can make a huge difference in the effectiveness and safety of consuming that ingredient. This can be misleading because you may see some “superfood” listed on the ingredients (say, for example, spirulina), but there could be such a small amount in that product that you don’t actually experience any of the potential benefits from that specific ingredient. 


In search of research articles looking at powdered greens, here is what I was able to find: 


A study published in 2011 looked at the effects of taking 3 or 6 tablespoons of greens powder each day for 4 weeks.  At the end of 4 weeks, blood samples were collected from the 10 participants, which showed a statistically significant reduction in protein oxidation. These results indicate that this greens powder has potential to reduce oxidative stress (which may reduce the risk of developing chronic diseases). 


A pilot study published in 2009 examined the effects that greens powders had on cardiovascular health. This study included a total of 40 subjects with high blood pressure. The treatment group consumed 2 tablespoons of greens powder daily.  After 90 days, reduced blood pressure was observed in the treatment group and the control group showed no improvements in blood pressure. 


While these 2 small studies may indicate some promising results, this it is not sufficient evidence to confirm these benefits.  It's safe to say more research is needed to confirm any claims on these products.

Are Greens Powders Worth it, or Are They a Waste of Money?

While the claims and long list of plant-based ingredients on the labels make greens powders seem like the perfect, convenient solution to meeting your daily nutrient needs, these supplements are in no way a substitute for whole plant foods.  With the lack of research, there is no certainty that these products actually help you meet your nutrition needs.  
 
It is also important to note that with any dietary supplement, there comes a risk for potential side effects (such as digestive issues) and contamination.  Past studies conducted by ConsumerLab have found some greens and whole foods products to be contaminated with heavy metals.  

So, considering all that I mentioned above, I would suggest spending your money on whole foods over these supplements.  If you do choose to supplement with greens powders, I would recommend choosing a product that has a third-party certification, such as NSF Certified, to minimize risk for contamination.  

Bottom line, If you are looking to maximize your nutrient intake, improve your energy and your overall health and performance, you are always better off eating a variety of nutrient-dense whole foods every day, like fresh fruits, vegetables, whole grains, legumes, nuts, and seeds.  



Got questions?  Contact Kamryn here or send an email to kamryn@nutritionbykz.com.  
Interested in 1:1 nutrition coaching with Kamryn?  Apply here!

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