Most active people know what they need to do to perform at their best: a combination of quality nutrients, exercise, and sleep. But with work and social obligations, it can feel like a lot to manage, especially when it comes to nutrition. According to the CDC, only roughly of U.S. adults eat the recommended amount of fruits and vegetables. As a result, we鈥檙e looking for shortcuts. Though they鈥檝e been on the market for years, greens powders have recently garnered a lot of attention and press.
As the supplement industry 鈥攊t hit $178 billion in 2023 and is expected to keep growing at a rate of 8.8 percent annually鈥攕o does the potential for greens powders. Forecasters expect this speciality market to from $279 million to $477 million by 2030.
Are Greens Powders Worth It?
You can鈥檛 listen to a podcast or browse social media without encountering ads for Athletic Greens or Bloom Nutrition. But the question remains: Are powdered greens good for you?
Well, sort of. If you eat a good amount of produce but want to fill in a few gaps, leaning on a greens powder could be helpful. But these supplements aren鈥檛 a replacement for fruits and vegetables.
鈥淚n general, I recommend that people start by eating more greens rather than purchasing a greens powder,鈥 says , a registered dietician and nutritionist. 鈥淥ur bodies know how to break down and absorb the nutrients from food, and there is not enough long-term evidence to support consuming a greens powder instead of vegetables.鈥
It also may give you a false sense of security. 鈥淭he aspiration is to be healthier and to build those better habits,鈥 says , a holistic pharmacist. 鈥淲e鈥檝e been convinced by the wellness industry that taking supplements is a wellness practice. It鈥檚 an action, and it feels like you鈥檙e doing something, but the end result doesn鈥檛 change anything.鈥
However, there are some instances in which a supplement may make sense. 鈥淚f you鈥檙e traveling and will not have access to fresh vegetables, or have a hard time digesting lots of green vegetables, taking a greens powder can help make sure you meet your nutrient needs,鈥 Greene says. She also recommends putting one in a smoothie if you鈥檙e resistant to the addition of whole produce.
What鈥檚 in Greens Powders?
To understand what actually goes into these supplements, we compared the top ingredients and nutrition profiles of three popular brands.
1. Athletic Greens AG1
Top ingredients: Spirulina, apple powder, wheatgrass juice powder, alfalfa powder, chlorella powder, barley, acerola fruit juice powder extract, broccoli flower powder, pineapple fruit concentrate, and bilberry fruit extract.
2. Garden of Life Raw Organic Perfect Food Green Superfood Original Powder
Top ingredients: Barley grass juice, alfalfa grass juice, oat grass juice, wheatgrass juice, kamut grass juice, apple, beet, broccoli, carrot, and spinach.
3. Amazing Grass Greens Blend
Top ingredients: Wheat grass, barley grass, alfalfa grass, spinach, spirulina, chlorella, broccoli, rose hips, pineapple, and carrot.
So what should you make of these nutritional profiles? These are all beneficial ingredients, but there鈥檚 an important caveat to keep in mind: The actual amount of each is minuscule. 鈥淚f a blend has 2.4 grams in one scoop, and that blend has 20 or 30 different ingredients, you鈥檙e talking about getting less than 100 milligrams of apple or broccoli,鈥 Smoller says.
Are Powdered Greens Good for You?
That’s not the only caveat to consider. These powders, unlike whole vegetables and fruit, are low in fiber. 鈥淔ruits and vegetables contain fiber, and fiber is exceptionally important for your gut health,鈥 Smoller says. 鈥淛ust because there are fruits and vegetables in the powder, they can make the claim that it鈥檚 good for gut health, even though they don鈥檛 have enough of the ingredient to actually produce gut-improving benefits.鈥
The three brands we looked at have between 1 and 3 grams of fiber per serving. (The recommended four to five servings of produce per day would typically contain at least 15 grams.) Some powders also have probiotics, which support your gut health. However, you typically get these microorganisms through real foods such as yogurt, miso, and pickles.
You can also overdo it on nutrients. For example, excessive amounts of may cause skin flushing and dizziness. Plus, large quantities of certain nutrients can . Check with your healthcare provider before using a greens powder.
How to Find the Best Greens Powder for You
If you want to use a greens powder as a supplement, keep a few things in mind. 鈥淒o your research and avoid powders made with artificial sweeteners or flavorings,鈥 Greene says.
She also recommends looking for products with a third-party certification. 鈥淭hird-party testing is crucial when purchasing a greens powder, as supplements are not regulated by the FDA,鈥 Greene says. 鈥淭hird-party testing ensures the purity, potency, and identity of ingredients.鈥 She suggests looking for stamps of approval from , , or
ConsumerLab.com conducted recently and found small amounts of lead in some brands. Though the amount was not of concern for most adults, the company advises against daily use for children or anyone who is pregnant or breast-feeding.