Greens Powder: Benefits, Nutrition, and Risks

The average American diet is far too low in fruit and vegetables. In fact, according to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults in the United States meets the current daily intake recommendations of 1.5-2 cups of fruits and 2-3 cups of vegetables.

Underconsuming vegetables and fruits can negatively affect health and is associated with an increased risk of conditions like heart disease and certain cancers.

Greens powders are supplements that typically contain a blend of dried and powdered vegetables and ingredients like herbs and powdered fruits. While following a produce-rich diet should be a top priority, greens powders can help boost your intake of vitamins, minerals, and protective plant compounds.

Whether or not they contain added vitamins and minerals, taking a greens powder could help boost your intake of essential nutrients, some of which are commonly low in many people’s diets.

For example, most greens powders are made with ingredients naturally rich in iron, like dark leafy greens and spirulina. Iron is a mineral required for oxygen transportation, growth, energy production, and neurological (brain and nervous system) development. It tends to be lower in plant-based diets, such as veganism and vegetarianism. An iron-rich greens powder could also benefit those with increased iron needs, such as people with heavier periods.

Plant-based (non-heme) iron is less bioavailable than heme iron, which is iron in animal foods. Therefore, a greens powder is not recommended for people with low iron stores, such as those with iron deficiency anemia (when your body does not have enough iron to produce hemoglobin—the protein in red blood cells that carries oxygen throughout the body).

Greens powders may also provide the following:

• Vitamin C: A nutrient in many fruits and vegetables with powerful antioxidant properties required for immune function and collagen synthesis
• Folate: A B vitamin in many fruits and vegetables that plays important roles in fetal development, nerve function, and red blood cell production
• Added vitamins and minerals: For example, vitamin B12 and zinc

For this reason, many people use greens powders with added vitamins and minerals instead of multivitamin supplements.

Increasing your intake of nutrients and protective antioxidants could help support heart health by reducing heart disease risk factors like high cholesterol and hypertension (high blood pressure). For example, some research suggests that consuming ingredients commonly found in greens powders, like blue-green algae spirulina, may effectively decrease high cholesterol and triglyceride levels. This could protect heart health.

A review of 20 studies found that spirulina supplements significantly reduced total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels. However, the review found that spirulina was most effective for lowering total cholesterol and triglyceride levels in doses of 9 grams (g) and 6 g daily, respectively. This is much higher than what’s typically found in a typical serving of greens powder.

Research on the health effects of greens powders on heart disease risk factors is limited. Still, some evidence suggests that supplementing with concentrated sources of vegetables and fruits, like greens powders, may promote and protect heart health by reducing blood pressure and blood lipid (fat) levels and lowering levels of an amino acid called homocysteine.

Elevated levels of homocysteine increase oxidative stress and inflammation, which causes cellular damage. High homocysteine levels are linked with an increased risk of several health conditions, including heart disease. Therefore, taking supplements that may help lower homocysteine, like greens powders, may be a helpful way to improve heart health.

There is much more evidence to support the benefits of increased whole vegetable and fruit intake in promoting heart health and protecting against heart disease.

Vegetables are packed with health-supportive nutrients and plant compounds. For example, kale, a common ingredient in many greens powders, contains a variety of antioxidants, such as vitamin C, carotenoids, glucosinolates, and polyphenols, which benefit overall health. These substances protect against cellular damage by neutralizing reactive compounds called free radicals and reducing inflammation in the body.

Other ingredients in greens powders, like spirulina and chlorella, are high in protective compounds like carotenoid antioxidants. Regularly taking greens powders could effectively boost levels of these and other antioxidants in your blood, thus strengthening your body’s natural antioxidant defenses. A small study of 11 men found that a single 6-gram dose of chlorella significantly increased blood levels of carotenoid antioxidants, including lutein, beta-carotene, and zeaxanthin.

Greens powders also commonly contain other antioxidant ingredients, such as powdered fruits and brassica vegetables like broccoli. These foods are concentrated sources of antioxidants and other beneficial substances that protect against cellular damage and reduce inflammation.

Some greens powders contain additional ingredients that may support digestive health, such as added prebiotics and probiotics.

Prebiotics, like inulin, are a form of dietary fiber that feed the good bacteria in your gut. They resist digestion in the small intestine and are instead broken down by bacteria in the large intestine. This process releases substances called short-chain fatty acids (SCFAs), which support intestinal health by reducing inflammation in the digestive system, fueling cells lining the colon (large intestine), and strengthening the gut barrier.

Prebiotics may also reduce certain digestive symptoms, like constipation, and increase the amount of beneficial bacteria, like Bifidobacterium, in the gut.

Some greens powders also contain probiotics, which could support overall gastrointestinal (GI) health and benefit digestive conditions like irritable bowel syndrome (IBS).

Prebiotics and probiotics can trigger digestive symptoms, like bloating and gas, and worsen health conditions like inflammatory bowel disease (IBD). Consult your healthcare provider if you’re interested in taking a greens powder with added fibers or probiotics. They can offer recommendations on whether it will benefit your specific health needs.

The nutrition of greens powders varies depending on the ingredients used and whether or not the product contains added vitamins and minerals.

Here’s the nutrition breakdown for one scoop (12 grams) of AG1, a popular greens power with added vitamins and minerals:

• Calories: 50
• Fat: 0 grams (g)
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 2 g
• Added sugars: 0 g
• Vitamin A: 555 micrograms (mcg), or 62% of the Daily Value (DV)
• Vitamin C: 420 milligrams (mg), or 467% of the DV
• Vitamin E: 83 mg, or 553% of the DV
• B6: 3 mg, or 176% of the DV
• B12: 22 mcg, or 917% of the DV
• Folate: 680 mcg, or 170% of the DV
• Selenium: 20 mcg, or 36% of the DV
• Zinc: 15 mg, or 136% of the DV

Not all greens powders contain added vitamins and minerals, but those that do can cover a significant amount of nutrition needs in a single dose. For example, AG1 is a greens powder that can act as a multivitamin, as it provides a number of nutrients, like vitamin A, vitamin C, B12, and zinc.

For those who don’t like swallowing pills, greens powders with added vitamins and minerals can support overall nutritional intake and help fill nutrient gaps.

Even greens powders without added vitamins and minerals can contain many essential nutrients. For example, Amazing Grass Greens Blend is free from added nutrients and made with wheat grass and other vegetables and fruits. It provides 18% of your daily vitamin C, 58% of your vitamin K, and 8% of your iron.

Greens powders shouldn’t be used in place of meals or snacks and shouldn’t be considered a replacement for whole fruits and vegetables. There’s no evidence that consuming greens powders provides the same health benefits as eating whole fruits and vegetables. The recommendations for optimal health are still 1.5-2 cups of fruits and 2-3 cups of vegetables daily.

Also, most green powder supplements are made with proprietary blends, and the amount of each ingredient included per serving is not disclosed. This makes it impossible to tell whether or not you’re getting an effective dose of each ingredient.

Not all greens powders are appropriate for everyone. Some may contain high doses of vitamin K, which may be unsafe for those taking blood-thinning medications like Warfarin. People with certain health conditions should avoid ingredients like chlorella and spirulina, as well as herbs like ashwagandha. These ingredients may interact with common medications.

Some ingredients commonly found in greens powders, like chlorella, spirulina, and added fiber, can also cause side effects like diarrhea, bloating, and gas.

Consult your healthcare provider if you’re interested in taking a greens powder supplement. This is especially important if you have a medical condition or take medication.

Most greens powders are meant to be consumed with water, but you can also enjoy them in beverages such as:

• Juices
• Smoothies
• Protein shakes
• Mocktails

You can add greens powders to recipes like homemade energy balls, yogurt parfaits, and chia pudding.

Always follow dosing recommendations, especially if you’re taking a greens powder with added vitamins and minerals. It’s possible to overdose on added nutrients.

Choose a product from a reputable company. Some greens powders are tested by third-party labs for purity and potency, which helps ensure safety.

Greens powders are supplements that typically contain a variety of ingredients, including powdered vegetables and fruits, algae, and herbs.

Though the health benefits of greens powders depend on their ingredients, adding a greens powder to your diet could increase your intake of certain nutrients and protective plant compounds and benefit your heart and gut health.

Always consult a healthcare provider and read ingredient labels carefully to ensure a product is safe and appropriate for you, especially if you have a medical condition or take medication.