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.
Greens powders like Live it Up Super Greens are often marketed as a convenient way to help fill dietary gaps. But are they actually good for you? Yes! In this article, I’ll break down what greens powders are, what ingredients they usually contain, the potential benefits and limitations, and what registered dietitians really think about incorporating them into a healthy diet.
The Bottom Line
New to greens powders? Here’s what this article covers:
- What Are Greens Powders? Greens powders are concentrated dietary supplements that typically include superfood ingredients like leafy greens, fruits, vegetables, probiotics, and more.
- What Are the Potential Health Benefits of Green Powders? Greens powders may support areas like digestion, immune function, energy levels, and daily nutrient intake when consumed regularly with a balanced diet.
- What Registered Dietitian Nutritionists Think: Many nutritionists recommend organic greens powders as a helping hand for busy people, but I’ll share why they’re meant to supplement, not replace, whole vegetables and fruits.
- Who Should (and Shouldn’t) Try Greens Powders? The ingredients in greens powders are considered generally safe and beneficial for most healthy adults, though you may want to talk to a healthcare provider first.
- Get Your Greens In! Consider trying high-quality greens powders to support your nutrition, like Live it Up Super Greens, which contains over 20 superfood ingredients, organic vegetables, digestive enzymes, and probiotics, without added sweeteners, artificial ingredients, or fillers.
What Are Greens Powders?
Greens powders are dietary supplements delivered in powder form, 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 of vitamins and nutrients from green vegetables, whole fruits, leafy greens, and superfoods that support health, 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 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
- Iron
- Vitamins A, C, K, and B-complex
One of the most appealing aspects of greens powders is their convenience and ease of use, especially those that come with scoopers. 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.
What Are the Potential Health Benefits of Powdered Greens?
Incorporating a greens powder into a healthy, well-rounded diet may offer certain potential advantages and health effects, depending on the ingredients and overall quality of the product.
While every product claims varying purported benefits, 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 green powder supplements to support proper immune function. Incorporating a nutrient-dense greens powder into your diet may help maintain your body’s natural defenses and immune resilience.
2. May Contain Micronutrients Linked to Eye Health and Cognitive Function
Some greens powders contain helpful levels of potassium and vitamin K. Research suggests that these vitamins may contribute to eye health and cognitive function. While research on greens powders specifically is extremely limited, these nutrients are involved in key physiological processes that support overall brain and visual function.
3. May Support Metabolic and Cellular Processes
Some people use greens powders to help supplement their intake of vitamins and minerals that support everyday bodily functions. Adequate micronutrient intake plays a role in processes tied to metabolism, cellular function, and hormonal balance, which may also help the body better manage stress as part of a healthy lifestyle. Combined with a balanced diet, this nutritional support may be associated with benefits such as healthy skin, normal sleep patterns, and overall well-being.
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 and in helping the body neutralize damage caused by free radicals and promote a healthy inflammatory response.
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 as digestive aids, which can help support nutrient absorption, stomach upset, motility, and bloating discomfort.
What Do Registered Dietitian Nutritionists Really Think About Super Greens Powder?
Below are insights from registered dietitians and nutritionists on the benefits and limitations of greens powders:
Maddi Osburn (RDN)
According to registered dietitian nutritionist Maddi Osburn, "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 says that greens powders can help support a well-rounded diet. However, she emphasizes that eating whole fruits and vegetables in their natural form can aid digestion. Greens powders can serve as a supplement, but whole foods remain the preferred source of nutrition.
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.
Angela Nolan (RD, LDN, CBS)
Registered dietitian Angela Nolan adds, “Greens powders are a great way to support natural energy by offering nutrients that help with fatigue, in addition to nourishing the systems within your body that aid in energy production.”
Greens Powders vs. Whole Foods
Greens powders have quickly gained popularity as a convenient way to supplement daily nutrition, and the best greens powders should offer a blend of whole-food ingredients like kale, broccoli, spinach, ginger root, and other vegetables. Those with busy lives or limited access to fresh produce can especially appreciate the ease and potential benefits of a healthy greens powder.
Greens powders offer many practical advantages, including:
- Convenience and minimal preparation, ideal for travel
- A concentrated blend of plant-based ingredients in one serving
- Flexibility in how they’re consumed, from water to smoothies
- Long shelf life compared to fresh produce
- A consistent way to supplement daily nutrition
That said, greens powders are meant to complement, not replace, whole foods. Fruits and vegetables provide fiber and a broader range of nutrients in their natural form, which is why they remain an essential component of a balanced diet.
What to Look for in a Greens Supplement
When researching greens powders, it's critical to keep a few things in mind to ensure you're purchasing a high-quality greens supplement.
Key Nutrients
Each green powder will have a unique nutrient profile—some may be higher in vitamin C, while others may provide more magnesium. Look for powders with a variety of vitamins, minerals, antioxidants, enzymes, and other micronutrients, and consider whether the nutrient levels align with your individual needs and nutrition goals.
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 may be better absorbed by the body. Live it Up, for example, uses all-natural ingredients.
Quality and Sourcing
The quality and origin of the ingredients in a greens powder are vital. Select greens powders made with non-GMO ingredients from reputable suppliers and consider organic. Research the brand's sourcing and manufacturing standards to ensure the product is free from contaminants like heavy metals and retains optimal nutritional value. Assurances like GMP-certified, Informed Choice, and NSF-certified are added peace of mind.
Ingredients to Avoid
Some greens powders may contain artificial sweeteners, preservatives, fillers, or ingredients that are incompatible with your diet or allergies. You may also be avoiding certain ingredients like maltodextrin, stevia, or silicon dioxide for personal choice. Carefully review the label for potential allergens like gluten, nuts, soy, or dairy, and research any unfamiliar ingredients to ensure they 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: Original, a minty-sweet option, and Wild Berries, a tart and fruity alternative, both of which mix easily in water. Taste is subjective, so make sure the brands you try have a good return policy in case the flavor’s not for you.
Reputation and Third-Party Testing
Greens powders are not regulated by the Food and Drug Administration, which is why it’s particularly important to look for brands that are transparent about their sourcing and use third-party testing as part of their quality control process. Customer reviews can also offer helpful insight into taste, mixability, potential risks, and overall satisfaction.
How to Use Greens Powders
Greens powders are an easy way to supplement daily 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 (or milk alternatives), 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 it to recipes: While greens powders are typically mixed into liquids, they can also be used to add nutrients your favorite healthy recipes. They blend well into soups, sauces, and baked goods, and can also be added to foods like overnight oats, yogurt, smoothie bowls, mocktails, and fruit salads, depending on your preferences.
- Try in the morning: Though they typically contain little to no caffeine (often only from ingredients like green tea extract), the balance of nutritious ingredients in greens powders may support natural energy levels, both mentally and physically. For this reason, many people prefer to consume their daily dose of powdered greens in the morning to maximize the potential effects throughout the day or before a workout.
- 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 also helps optimize your health and wellness.
Who Should Try (and Who Should Avoid) Green Drinks?
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. In addition, green powders may be particularly beneficial for:
- Busy professionals and parents
- Frequent travelers
- People transitioning to a more plant-based diet
- Individuals focused on digestion, immune health, and supporting natural energy levels
That said, not every green juice is right for everyone. It’s important to choose a product that aligns with your lifestyle and health needs, particularly if you take prescription medications or manage a medical condition. Some ingredients may cause medication interactions, so it’s best to consult a physician or registered dietitian before adding one to your routine.
Additionally, greens powders are not generally recommended for pregnant and breastfeeding women, children, and individuals taking blood-thinning medications and those individuals should consult their healthcare provider, as some ingredients, like those high in vitamin K, may interfere with medications.
Super Greens Ingredients and Nutrition Facts
Designed to offer immune support, aid digestion, and support natural energy levels, Live it Up Super Greens uses over 20 carefully selected superfoods to make a great-tasting, plant-based greens powder. The supergreen ingredients work together to make the taste enjoyable (even without sugar or artificial sweeteners).
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 vitamin 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 to help combat inflammation and bacteria 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. Live it Up products are made with natural ingredients, produced in GMP-certified facilities, and third-party tested to ensure quality and safety.
Live it Up blends are designed to be simple and inclusive. Super Greens is vegan, gluten-free, and allergy-friendly, with no fillers, added sugar or sweeteners, or artificial ingredients. Many consumers report positive experiences with the greens powder, including support for immune health, balanced energy levels, digestion, and regularity.
Live it Up also offers a 30-day return policy on initial orders, so you can find out for yourself, risk-free. With an easy-to-drink superfood blend packed with vitamins, minerals, antioxidants, and probiotics, Super Greens is our top greens powder recommendation.
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 the most 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 natural energy levels. 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 every day?
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 vegetables and fruits, and should not be considered as a treatment or solution to health conditions. Start with a smaller serving and gradually increase to the recommended dose over time. If you have any concerns about health risks or what’s best for you, 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, providing three cups of vegetables in each scoop. 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
- https://www.health.harvard.edu/nutrition/are-you-getting-essential-nutrients-from-your-diet
- https://health.usnews.com/wellness/food/articles/2017-11-17/what-are-greens-powders-and-do-you-need-them
- https://www.webmd.com/diet/greens-powder-are-there-health-benefits
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378925/
- https://www.healthline.com/nutrition/antioxidants-explained
- https://www.flexiblenutritionllc.com/about
- https://www.linkedin.com/in/andrewakhaphong/
- https://www.goodhousekeeping.com/author/231635/amy-fischer/
- https://www.forbes.com/health/medical-advisory-board/mia-syn/
- https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
- https://www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5274660/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551956/
- https://ift.onlinelibrary.wiley.com/doi/epdf/10.1111/1750-3841.14224
- https://www.mountsinai.org/health-library/herb/stinging-nettle
- https://www.webmd.com/diet/health-benefits-kale
- https://www.healthcentral.com/slideshow/12-foods-that-fight-stress
Leave a comment