Powdered Greens: Do They Really Work?

Growing up, there’s a good chance your parents harped on you to eat your vegetables, making you sit at the dinner table until all your Brussels sprouts or green beans were gone.

And as an adult, you may still struggle to eat enough vegetables throughout the day. How many salads can one person eat?

Wouldn’t it be easier if you could condense all of your daily servings of vegetables into an easy-to-eat form and be done with it?

While it’s not a magic pill, powdered greens — greens that have been dried and ground up into a powder form — may help boost your vitamin and mineral intake.

So, is adding powdered greens to your diet a good idea?

Registered dietitian Julia Zumpano, RD, LD, breaks down what you may find in powdered greens and how the supplement can benefit your health.

What are powdered greens?

“Powdered greens are a variety of different fruits and vegetables that have been freeze-dried and ground down to a very fine powdered form that can be mixed pretty easily into a beverage or food,” explains Zumpano.

What you may find in powdered greens supplements may vary from brand to brand, so make sure you review the ingredients list. Common ingredients include:

• Leafy greens like spinach and kale.
• Seaweed like chlorella and spirulina.
• Vegetables like broccoli, cabbage and beets.
• Grasses like wheatgrass.
• Fruits like blueberries and acai berries.
• Herbs like basil and parsley.

“In some cases, companies may add other vitamins and minerals and may include probiotics or prebiotics,” says Zumpano.

Are powdered greens good for you?

You may consider using powdered greens to help you consume more vegetables. Studies show that a minimum of three to four servings of vegetables per day can provide the greatest health benefits.

You can find some guidance from organizations like the U.S. Department of Agriculture (USDA), which recommends that fruits and vegetables take up half of your plate. The American Heart Association suggests four to five servings daily of fruits and vegetables.

Once you have an idea of what your goal is, Zumpano recommends looking at your current diet and what you eat each day.

“If you’re eating an abundance of fruits and vegetables, then you’re likely meeting your nutrient needs, then powdered greens may not be necessary,” she says. “But you can consider it if you’re someone who struggles to eat enough fruits and vegetables.”

But to see any kind of benefit, Zumpano says you need to be consistent with drinking powdered greens.

Health benefits of powdered greens

So, what kind of health benefits may you receive from drinking a daily dose of powdered greens? Zumpano says it all depends on the formula and what’s used to make the powdered greens, but you may see the following benefits.

Provides a natural energy boost

Feeling sluggish? Some of the ingredients in powdered greens — think green tea extract — may help give you a boost, according to a study.

“You could benefit from some energy-boosting properties,” says Zumpano. “Green tea extract contains caffeine and it’s very high in antioxidants. Maybe you’re trying to get away from so much caffeine in your day. Powdered greens could potentially be a source of energy without needing to drink higher caffeine-based beverages.”

Improves your gut health and supports your immune system

If the kind of powdered greens you’re using contains probiotics or prebiotics, you may see an improvement in your gut health.

“Probiotics and prebiotics help grow your gut microbiome, which can aid in a healthy immune system and disease prevention,” says Zumpano.

Additionally, powdered greens tend to be high in vitamins A and C, which support your immune system.

Reduces your risk of chronic disease

Powdered greens typically have a variety of different vitamins and minerals, which may help your overall health.

“In some cases, depending on what you’re taking and how much, it may help prevent disease,” Zumpano notes.

While there isn’t a lot of research around powdered greens, a few small studies show how powdered greens may reduce oxidative stress or may help lower blood pressure.

It’s convenient

Another big benefit of powdered greens? It’s easy to use — and typically easy to carry with you on the go.

“You can take it with you when you travel,” illustrates Zumpano. “You can keep it at your desk and use it to help that midday hump when you’re kind of feeling a little tired but you don’t want to reach for that second or third cup of coffee.”

And how you consume powdered greens can vary based on your preference.

“I most often suggest putting the greens in water and shake it up,” she shares. “But if you aren’t a fan of the taste, adding a splash of 100% fruit juice can help. Or you can add them to a smoothie or a protein shake.”

How to choose the right powdered greens

Supplements like powdered greens aren’t regulated by the U.S. Food and Drug Administration (FDA) or USDA, so you want to do your research.

“Choose a supplement that has been third-party tested,” advises Zumpano. “These companies verify if the ingredients are accurate.”

Another factor when choosing the right powdered greens? Taste. You may think of chugging a glass of powdered vegetables as less than appetizing. But Zumpano says that many are blended with fruits and even beets to give them some natural sweetness.

“It’s just a matter of trial and error to find what way you like to enjoy those greens the best,” she adds.

Powdered greens are generally safe, but there are some individuals who may need to be cautious.

“Many powdered greens are high in vitamin K,” says Zumpano. “If you’re on a blood thinner or on any type of medication that could interact with vitamin K, you want to ask your health care provider before starting it.”

Also, pay attention to the serving size, as most powders are designed to be used only once a day. Check the label to see what serving size is advised.

Got the green light?

While powdered greens can be a great addition to staying healthy, Zumpano stresses it’s not a replacement for eating a healthy diet.

“You never want powdered greens to take the place of eating whole fruits and vegetables. Think of powdered greens as a bonus,” says Zumpano. “Your fruits and vegetables should be the foundation of your diet. And you want a variety of different colors and types of fruits and vegetables to really maximize your nutrient intake.”