Are Greens Powders Good For You? 5 Registered Dietitians Give Their Thoughts

Integrating greens powder into your daily diet could have numerous potential health benefits, especially if you choose one with superfood ingredients.

By Rachel Rodek Gargano, MS, RD, CSSD, CBS

— On Jun 07, 2022

In this article:

As a registered dietitian, I’m passionate about ensuring that everyone has access to a well-rounded diet full of lean protein, whole grains, and plenty of fruits and vegetables. Yet I’m also aware that busy schedules, work demands, and family responsibilities make it not always possible to follow such a varied diet. That’s where greens powders come in.

As long as you choose a high-quality product made with superfood ingredients, such as Live it Up Super Greens, nutrient-packed greens powders may help fill nutritional gaps. Greens powders have also been linked with several potential health and wellness benefits. As part of a healthy diet and lifestyle, greens powders are a quick and easy way to provide your body with micronutrients that are known to support immune function and healthy digestion.

Of course, greens powders may not be for everyone, depending on your medical history and current health situation. Just as you would with any supplement, it’s important to talk to your doctor or healthcare provider before incorporating greens powders into your diet, especially if you have pre-existing conditions or are currently taking medications.

"Only 9% of US adults get the recommended 2.5 cups of vegetables each day. Super green supplements are packed with nutrition and are a great way to boost your intake of vitamins, minerals, and antioxidants, whether you’re eating enough veggies or not!"

Rachel Gargano, MS RD CSSD CBS

For most people, greens powders may offer a wide range of purported advantages, especially when it comes to aiding the body’s natural defenses and supporting digestive balance. If you’re interested in trying a high-quality greens powder recommended by registered dietitians, Super Greens is a great place to start. One of the better-tasting greens powders on the market, Live it Up Super Greens is made with organic vegetables, digestive enzymes, and probiotics and naturally sweetened with monk fruit and peppermint leaf.

The Bottom Line

If you’ve found greens powders for the first time, you probably have questions. In this article, I’ll cover the key information you should know about greens supplements, such as what ingredients you’ll find inside, what benefits they may offer, and who should consider trying them.

What Are Greens Powders? Greens powders are concentrated dietary supplements that typically include superfood ingredients like leafy greens, fruits, vegetables, probiotics, digestive enzymes, and adaptogens.
What Are the Potential Health Benefits of Green Powders? Greens powders may help people reach the recommended daily intake of vitamins and minerals needed to keep them in good health. When consumed regularly along with a healthy, balanced diet, the ingredients in greens powders may help you maintain healthy energy levels, digestive balance, and proper immune function.
What Do Registered Dietitian Nutritionists Think About Green Powders? Many nutritionists recommend organic greens powders. Although they’d never advise substituting greens powders for fresh produce, these dietary supplements can offer a helping hand to busy individuals who need assistance increasing their daily fruit and veggie intake.
Who Should Try Greens Powders? The ingredients in greens powders are considered generally safe and possibly beneficial for most healthy adults. However, it’s always best to consult your doctor before changing your diet, especially if you are taking any medications or supplements.
Get Your Greens In! Consider trying a high-quality greens powder to boost your nutrition, like Super Greens, which has over 20 superfood ingredients, organic vegetables, digestive enzymes, and probiotics without any added sweeteners, artificial ingredients, or fillers.

What Are Greens Powders?

Greens powders are dietary supplements typically consisting of various leafy greens, vegetables, and antioxidant-rich dehydrated fruits, sometimes with the addition of prebiotics, probiotics, and digestive enzymes. They can be combined in beverages such as water, smoothies, and juices and often feature plant-based and organic ingredients.

Greens powders are an excellent way to increase your intake vitamins and nutrients from green vegetables, whole fruits, leafy greens, and superfoods, such as spinach, kale, chlorella, spirulina, wheatgrass, burdock root, alfalfa leaf, and moringa. However, they should not replace whole foods or be seen as a treatment for serious health conditions.

Although the specific vitamin and mineral content varies by product, most green powders are a good source of:

Calcium
Chromium
Iodine
Potassium
Selenium
Vitamins C, K, A, and B-complex

One of the most appealing things about greens powders is that they’re very convenient and easy to use. Rather than having to prepare a variety of hard-to-source superfoods, powdered greens supplements can be ordered online and are easy to prepare. A great-tasting powder like Live it Up Super Greens can be mixed into a wide range of liquids, including water, milk, juice, and smoothies, or even sprinkled over food.

"It’s important to remember that greens powders are not a substitute for the nourishing, fiber-packed whole vegetables and fruits our body needs for satiety, gut health, and balance. However, they can absolutely help fill in nutrient gaps and help you feel great."

Rachel Gargano, MS RD CSSD CBS

What Are the Potential Health Benefits of Greens Powders?

Incorporating a greens powder into a healthy, well-rounded diet may offer certain potential advantages. Here are five possible benefits of consuming a high-quality greens powder:

1. May Contribute to a Healthy Immune System

Many individuals take vitamin- and mineral-rich greens powders to support the proper function of their immune system. Incorporating a nutrient-dense greens powder into your diet may assist in maintaining your body’s natural defenses and immune resilience.

2. May Contain Micronutrients Linked to Eye Health and Brain Function

Some greens powders contain high levels of potassium and vitamin K. Research suggests that these vitamins may contribute to eye and brain health. Although more research is needed on the subject, these micronutrients may even help protect the brain from cognitive decline.

3. May Help Maintain Hormonal Balance

People often use greens powders to help maintain hormonal balance. As part of a healthy lifestyle, some of the ingredients in greens powders may support healthy hormone levels, potentially resulting in outcomes such as clear skin and good sleep patterns.

4. May Contain Antioxidant-Rich Ingredients

Many greens powders contain antioxidants from ingredients like chlorella or spirulina. Antioxidants are thought to play a key role in overall health, inflammation, and helping the body counteract damage caused by free radicals.

5. May Contribute to Digestive Balance

Many greens powders are a source of dietary fiber, supporting regularity. Greens powders formulated for digestive wellness also often include prebiotics, probiotics, and digestive enzymes. These elements are known to help with nutrient absorption, stomach upset, and bloating discomfort for many people.

Greens Powders vs. Whole Foods

Greens powders have quickly gained popularity as a convenient way to supplement daily nutrition, andthe best greens powders should offer a blend of whole-food ingredients like kale, broccoli, spinach, ginger root, and other fruits and vegetables. Those with busy lives or limited access to fresh produce can especially appreciate the ease and potential benefits of a healthy greens powder.

On the other hand, whole foods continue to play a central role in leading a healthy life, even for those who use greens powders. Fruits and vegetables are high in fiber, phytochemicals, and essential nutrients your body requires.

Nonetheless, greens powders work to help you meet your daily nutrition needs. Although greens powders can't replace whole-food nutrition, they may help you achieve a more balanced diet and fill certain nutritional gaps.

What Do Registered Dietitian Nutritionists Think About Greens Powders?

Many nutrition experts agree that greens powders can help support nutrition goals and complement a healthy diet, provided they’re not used as a substitute for eating enough fruits and vegetables. Below are insights from registered dietitians and nutritionists on the benefits and limitations of greens powders:

Maddi Osburn (RDN)

According to Maddi Osburn, a registered dietitian nutritionist, "Greens powders may be a way to increase your fruit and vegetable intake with minimal effort, but they don't replace whole foods." It’s not yet apparent whether the health benefits of eating nutrient-dense green vegetables can be achieved by consuming them as part of a greens powder.

Andrew Akhaphong (MS, RD, LD)

Andrew Akhaphong, a registered dietitian, believes that greens powders may be an excellent alternative for those who don't like eating fruits and vegetables and those who travel frequently and don't always have access to fresh fruits and vegetables. Greens powders can be mixed into drinks, like water or juices, making them ideal for travel.

Amy K. Fischer (RDN)

Registered dietitian Amy K. Fischer has said that greens powders are a great way to improve diets. However, she reminds readers that eating fruits and vegetables in their true form can aid in better digestion. Powders are a great supplement, but the original form of what is in the powder is likely to be better.

Mia Syn (RDN)

Mia Syn, a member of the Forbes Health Advisory Board, recommends greens powders as a prebiotic and probiotic, which may support gut health, digestion, and immunity.

What to Look for in a Greens Powders

When researching greens powders, it's critical to keep a few things in mind to ensure you're purchasing a high-quality greens supplement. Here are some factors to consider:

Key Nutrients

Each greens powder will have a unique nutrient profile--some may be higher in vitamin C, while others provide more magnesium. Look for powders with a variety of vitamins, minerals, antioxidants, enzymes, and other micronutrients. Consider your nutrition goals and make sure the nutrient levels and dosages meet your needs.

Another factor to consider is that many greens powders stuff their formulas with synthetic vitamins and minerals instead of deriving them from whole-food ingredients. Research suggests that naturally derived vitamins are nutritionally superior to synthetic ones and are better absorbed by the body. Live it Up, for example, is 100% all-natural.

Quality and Sourcing

The quality and origin of the ingredients in greens powders are vital. Select greens powders made with high-quality, non-GMO ingredients from reputable suppliers. Research the brand's sourcing and manufacturing standards to ensure the product is free from contaminants like heavy metals and retains optimal nutritional value.

Ingredients to Avoid

Some greens powders may contain artificial sweeteners, preservatives, or ingredients that are incompatible with your diet or allergies. Carefully review the label for potential allergens like gluten, nuts, soy, or dairy, and research any unfamiliar ingredients to ensure they’re safe and support your health goals.

Taste and Texture

Greens powders vary in taste and texture; some may be gritty or have a grassy flavor, while others dissolve easily and leave a pleasant aftertaste. Look for powders that are easy to mix with your preferred liquid or recipe and have a flavor you enjoy. For example, Super Greens offers two flavors: a minty-sweet option and a fruity-tart variety, Original and Wild Berries, both of which mix easily in water.

Reputation and Third-Party Testing

When selecting a greens powder, consider the company’s reputation and manufacturing practices. Look for brands that are transparent about their sourcing and use third-party testing to verify product quality and nutritional value. Customer reviews can also help provide insight into the product’s overall quality.

How to Use Greens Powders

Greens powders are an easy way to supplement your nutrition in a single scoop. Here are some tips on how to use them effectively:

Mix with Liquids

You can mix greens powders with water, juice, milk, smoothies, or other beverages. Simply follow the label's instructions and use the appropriate amount of powder and liquid. As you continue to experiment, you'll find your favorite combination for a quick, nutritious drink.

Add to Recipes

While greens powders are typically mixed into liquids, they can also be used to add nutrients to your favorite recipes. They mix easily into foods like soups, sauces, and baked goods, but can also be added to salads, yogurt, and other dishes, depending on your preferences.

Try in the Morning

Though they typically contain little to caffeine, the balance of nutritious ingredients in greens powders may support healthy energy levels. For this reason, many people prefer to consume greens powders in the morning to maximize the potential effects throughout the day. Greens powders can even be a substitute for your morning coffee or caffeinated beverage.

Pay Attention to Your Body

If you’re new to greens powders, start with a smaller-than-recommended serving and monitor how your body responds. Pay attention to how you feel, along with your mood and energy levels, to ensure the greens powder not only agrees with you, but helps optimize your health and wellness.

Who Should Try (and Who Should Avoid) Greens Powders?

For individuals who aren’t getting the recommended daily intake of fruits and vegetables, a powdered greens supplement can be a useful way to help make up for certain dietary deficiencies. .

However, it’s crucial to find a product that fits your lifestyle and your health needs. This includes choosing a powder that will not interact with certain medications. Before beginning supplementation, talk to your physician or dietitian to ensure that the ingredients in your preferred greens powder won’t interact negatively with anything else you’re taking.

Additionally, pregnant and breastfeeding women, children, and individuals taking blood-thinning medications should consult their healthcare provider before using greens powders, as some ingredients, like those high in vitamin K, may interfere with medications.

Super Greens Ingredients and Nutrition Facts

Live it Up Super Greens uses over 20 carefully selected superfoods to make a great-tasting, plant-based greens powder. The ingredients work together to make the taste enjoyable (even without sugar or artifical sweeteners) and help support daily health and wellness goals.

Here are just some of the potent ingredients and why they were chosen for Live it Up‘s blend:

Spirulina: For its essential fatty acids and high concentration of vitamins and minerals that may aid in immune system health.
Cracked-Cell Chlorella: For its antioxidant properties and notably high content of folate, iron, vitamin B12, and vitamin D.
Wheatgrass: For its high levels of essential minerals, vitamins, amino acids, and antioxidants that may help fight free radicals.
Nettle Leaf: For its significant vitamins A and C content, purported anti-inflammatory properties, and potential ability to support healthy immune system functioning.
Dandelion Leaf: Among other potential benefits, dandelion leaf is high in antioxidants and may help support the body’s natural cleaning processes and ability to limit inflammation.
Burdock Root: For its potential anti-inflammatory and antibacterial properties and its high vitamin and mineral content.
Kale: Rich in vitamins A, B, and K, which may contribute to maintaining healthy eyes and bones.
Barley Grass: Barley grass offers outstanding antioxidant levels that may help limit the cellular damage caused by free radicals.
Ginger Root: May contribute to stress prevention, healthy gastrointestinal function, and weight management goals.

Why Consider Live it Up

Live it Up is committed to helping people stay healthy and feel their best. All Live it Up products feature all-natural ingredients that have been processed in GMP-certified facilities and thoroughly tested by third parties for quality.

Live it Up blends are designed to be as accessible as possible.Our products are 100% vegan, gluten-free, and allergy-friendly, with noy fillers, added sugar or sweeteners, or artificial ingredients. Many consumers have reported positive effects from the Super Greens powder, including supporting weight management goals, contributing to energy balance, aiding regularity and digestive function, and even offering stress relief.

Live it Up offers a 30-day return policy on initial orders,, so you can try their green powder risk-free. With an easy-to-drink superfood blend packed with vitamins, minerals, antioxidants, and probiotics, Super Greens is our top recommendation to support your wellness goals.

Frequently Asked Questions

Choosing a greens powder for the first time can be overwhelming. With so many options available and no easy way to know which blend is right for you, the process can feel frustrating. Here are some answers to some common questions many people have about greens powders.

Is taking greens powders worth it?

Taking a greens powder can be an excellent choice for those who are always on the go or who have a busy lifestyle and don't always find time to eat a balanced diet. Mixing a powder with water or juice is an easy way to provide your body with additional nutrients.

Are greens powders a waste of money?

For most people, quite the opposite! If you can eat the recommended daily intake of fruits or vegetables without the need for a supplement, you may not need a greens powder. However, greens powders can be a useful investment for individuals who want a quick and easy way to supplement their fresh produce intake with powdered vegetables and fruits..

What are the benefits of greens powders?

Regular consumption of greens powder may benefit overall wellness as part of a balanced diet and lifestyle. Many greens powders contain ingredients selected for their high nutrient density and potential ability to support various bodily systems and processes, including digestion, immunity, and eye and brain health. Though the ingredients in greens powders are widely considered beneficial, we always recommend consulting with your physician before making dietary changes.

Is it OK to drink greens powder everyday?

Yes, most greens powders are designed for daily use, as long as you follow the recommended serving size. They’re intended to supplement a balanced diet, not replace whole foods and should not be considered for chronic disease prevention. Start with a smaller serving and gradually increase to the recommended dose over time. If you have any concerns, consult a healthcare professional.

What’s the best greens powder?

Though there are many great products on the market, Live it Up Super Greens is our top recommendation for a comprehensive greens powder. It features a balanced blend of 20+ superfoods, organic vegetables, digestive enzymes, and probiotics, all in optimal doses. Allergen-friendly, delicious, and third-party tested for quality and safety, Live it Up offers a clean supplement that effectively supports gut health, immune function, and balanced energy levels.

References

About the author:

Rachel Rodek Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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