Greens Gummies vs. Powder: What’s the More Effective Supplement?

As a dietitian, I’m often asked which supplements are best. While recommending specific supplements is very individual, guidance on which form it comes in is much more universal. When it comes to powdered versus gummy supplements, studies lean heavily toward powders being a better choice. This includes greens supplements.

From more unstable vitamin doses to negative impacts on dental health, greens gummy multivitamins may not be the best choice for everyone. Meanwhile, greens powders, such as Live it Up Super Greens provides nutrition you can count on without potentially negatively impacting your health.

Greens Gummies vs. Powder at a Glance

What Are Greens Supplements?

Greens supplements help provide a boost of plants and nutrients in a daily diet. They were created to help fill nutrient gaps that may be left by a diet low in fruits and vegetables since only about 10% of people meet the recommended servings.

Many formulas contain superfoods, leafy greens, hearty vegetables, fruits, probiotics, and digestive enzymes. Others may also provide adaptogenic mushrooms or added prebiotic fibers.

While many greens supplements include only plants, probiotics, and digestive enzymes, others may add synthetic vitamins and minerals, fillers, preservatives, sugar, and artificial sweeteners.

Depending on a product’s ingredients, health benefits associated with taking greens daily may include supporting energy levels, gut health, and immune function. In general, these benefits result from the formula’s vitamin and mineral content, effectively dosed superfoods and probiotics, as well as which specific plant ingredients the product contains.

In the marketplace today, there are two main forms of these supplements: Gummies and powders. While gummies may be enticing, powders tend to fare better when it comes to their benefits and stability.

Greens Gummies Overview

While greens gummies are a fairly new product, their popularity is skyrocketing due to their candy-like taste and texture. Some of the most popular brands currently include Grüns Daily Gummies, 8Greens Super Greens Gummies, Goli Supergreens gummies, and Plant People Wondergreens Veggies Gummies.

As with any supplement, gummy ingredients vary widely. Some contain superfoods regularly seen in greens supplements. For example, 8Super Greens contains organic aloe vera (inner leaf), organic spirulina, organic blue-green algae, organic broken-cell chlorella, organic barley grass, and organic wheatgrass powder. Other gummies focus on more ubiquitous plants such as spinach, celery, kale, and broccoli.

Be aware that while Grüns contains 30 plants in their formula, most other greens gummies contain less than ten superfoods.

Interestingly, probiotics are not a common ingredient in many popular greens gummies; however, more brands are slowly including these good bacteria to help support the digestive system. If digestion is important to you, be sure to find a gummy with probiotics and/or prebiotics.

Greens gummies also often double as a multivitamin, as the vast majority of brands add synthetic vitamins and minerals. However, be aware that only some gummies add all the essential micronutrients you may be looking for, so check the supplement facts panel thoroughly for a full list of nutrients.

To help with texture and taste, gummies often add other ingredients such as sugar, syrup, sugar alcohols, and citric acid; gelling agents such as pectin; vegetable oil, sunflower lecithin, carnauba leaf wax, and microcrystalline cellulose to help prevent sticking and caking; and artificial food colorings - all of which are not normally found in powdered greens.

Fully review the ingredient list before investing in a gummy supplement to ensure it contains all things you feel appropriate to add to your diet.

Green Gummies Pros

• Convenience: Easy to consume, portable, and requires no preparation. 
• Taste: Often flavored to be more palatable, appealing to those who dislike the taste of super greens powders. 
• Portion Control: Pre-measured servings can simplify daily intake.

Green Gummies Cons

• Sugar Content: Some gummies may contain added sugars or sweeteners. And while there are low-sugar and sugar-free options, many of these contain sugar alcohols, which may cause GI upset.
• Nutrient Concentration: Gummies may have lower concentrations of certain nutrients compared to powders.
• Nutrient Stability: The moisture and pH of gummies allow for nutrients to degrade faster, so the actual amount of vitamins or minerals may be different than what is listed on the label.
• Dental Health: Gummies can get stuck in teeth (and the sugars feed mouth bacteria). When taken daily, these may contribute to tooth decay.
• Cost: Some gummies, like Grüns, are nearly double the cost of Live it Up Super Greens, 

Read the full Grüns vs. Live it Up comparison

Greens Powder Overview

Super greens powders are much more established than greens gummies, having had a longer period of time to perfect their formulas. 

Most green powders contain a broad scope of plants, from blue-green algae and seaweeds, to nutritional grasses such as alfalfa and oat grass, and many herbs and roots including moringa, burdock root, and ginger. Others include adaptogens, mushrooms, and prebiotic fibers.

While some greens will add synthetic vitamins and minerals, the best greens powders are much more streamlined, containing high enough concentrations of plants to provide a wide array of naturally derived micronutrients. As a dietitian, I always encourage clients to check the supplement facts panel to check the nutrient content of their greens supplement. Additionally, look at which sweeteners are used, and opt for natural sweeteners like monk fruit while avoiding artificial sweeteners and added sugars.

When choosing a powdered greens product, I highly recommend Live it Up Super Greens, as it checks all the important boxes I consider as a dietitian. It contains over 21 natural vitamins and minerals, 5 billion CFU probiotics, and 3 digestive enzymes, and is made with organic vegetables, such as organic spirulina, organic barley grass, organic wheatgrass powder, and organic broken-cell chlorella.

Additionally, it doesn’t contain fillers, added sugar, or anything synthetic.

Greens Powder Pros

• Higher Nutrient Density: Powders typically offer a more concentrated source of nutrients per serving. 
• Stable Nutrients: When stored correctly, powders tend to have more nutrient stability than gummies, more often matching their supplement facts panels and maintaining nutrient quality for longer.
• Versatility: Can be mixed into various beverages and recipes, allowing for customization. Many brands offer multiple flavor options.
• Cost: Powders are often less expensive than greens gummies.

Greens Powder Cons

• Taste and Texture: Some individuals may find the flavor and consistency of greens powders less appealing. 
• Preparation Required: Powders need to be mixed with liquids, which may be less convenient for on-the-go use.

Are Greens Gummies as Effective as Powder?

I understand the appeal of greens gummies as a quick, easy, and delicious way to get more nutrition; however, I do not find them to be as effective.

Here are four reasons why I don’t recommend greens gummies to any of my nutrition clients:

1. Greens gummies are not nutrient-dense

Since greens gummies are packed with gel-forming compounds to help maintain their structure, fewer plants and other supplements can be added due to lack of space. So while many claim to be superfood gummies, most contain less than seven total superfoods. 

Considering this lack of real estate within each gummy, plants usually can’t be added in doses large enough to provide adequate vitamins and minerals. For this reason, most greens gummies add synthetic vitamins and minerals to better round out their supplement status.

While Grüns bucks the norm and includes thirty different plants in addition to the 21 added micronutrients, you also have to take four times the typical serving of two gummies to fit that all in. This also comes with 15 grams of carbohydrates and 8 grams of added sugar.

Since most quality greens supplements do not contain fillers, a much larger quantity of superfoods can be packed into one serving. 

2. Gummies negatively impact dental health

Gummies are made of a sticky gel that can get stuck between the teeth. Many gummies also contain carbohydrates and added sugars. This combination is the perfect storm for an increased risk of dental cavities.

The risk of cavities is so high, in fact, that the American Dental Association recommends avoiding chewable supplements to help protect the health of your teeth.

3. Nutrients in greens gummies are highly unstable

Because of the heat, moisture, and pH involved in manufacturing gummy supplements, the vitamins degrade much faster than when in powder or capsule form. Because of this known nutrient instability issue, regulations allow specific vitamins in gummies to exceed what’s listed on the label by up to 250%.

With a big buffer, companies can rest assured that at some point, the nutrients in their gummies will actually match what their supplement facts panel states. The problem is that if you get a fresh package of gummy vitamins, you (or your child) could be taking in potentially risky amounts of nutrients. 

On the flip side, since these nutrients degrade so quickly, should you get a package that’s been sitting on the shelf for a while, the gummies may not contain nearly as much as what the label states. 

4. Greens gummies are TOO tasty

Greens gummies, like all other chewable vitamins, are made to taste good. However, this makes them feel more like a sweet treat rather than a supplement that should be taken with caution and intention.Unfortunately, there have been instances of overdosing on chewable gummy vitamins, particularly in children, because they taste too good and are not treated with vigilance.

Why I Recommend Super Greens Powder

Overall, super greens powders are a better choice for most people. They have more nutrient stability, so you can be confident your daily dose includes what the package states; they are more nutrient-dense, allowing for more effective doses and therefore more potential benefits; and they do not have the same possible negative impacts. As a bonus, powders are more versatile and often contain more gut health-supporting ingredients than gummies. 

With that said, there are absolutely instances where a gummy may be favored. This is a highly individual choice that leans heavily upon personal preference and unique health goals.

Should you decide that greens powders are for you, consider trying Live it Up Super Greens. This powdered green blend contains a wide variety of superfoods, is made with organic vegetables, and includes 5 billion CFU dairy-free probiotics and three plant-based digestive enzymes. As a dietitian, I can tell it includes effective doses of superfoods because it contains 21 essential micronutrients that are naturally derived from the plants it includes in its formula. Plus, there are no added sugars, fillers, or anything artificial.

Note that whether you opt for a super greens powder or greens gummy, neither is a replacement for a well-balanced diet full of fruits and vegetables. Before starting any supplement, it’s important to chat with your healthcare provider.

Frequently Asked Questions

Here are some answers to common questions I get about gummies vs. powders.

Are green gummies as good as super greens powders?

While greens gummies are enticing because they taste like candy, gummies may not be as good an option as powders. Gummies are exposed to heat, changes in pH, and moisture during manufacturing, which makes their vitamins very unstable and degrade quickly on shelf. Additionally, green gummies are less nutrient-dense, as the gelling compounds take up extra room.

On the other hand, super greens powders have more nutrient stability and are much more nutrient-dense, allowing for more bang for your buck. They also have more versatility, allowing you to blend your daily greens with smoothies or be mixed easily with your drink of choice. The best greens powders on the market are Live it Up Super Greens, AG1, Bloom Greens, and more.

Is drinking super greens powder actually good for you?

A quality greens powder may help enhance your overall health by providing additional plants, vitamins, and minerals. Many super greens powders also offer gut support by including probiotics, prebiotics, and digestive enzymes. While these powders are not a substitute for whole vegetables and fruits, they can help bridge nutritional gaps and help you better reach the recommended plant intake. 

Greens powders can help support energy levels, immune function, gut health, and overall well-being.

What do nutritionists really think about powdered greens?

Here are my honest thoughts as a dietitian nutritionist. If you are eating a well-balanced, healthy, varied diet with the recommended amount of vegetables every day, you may not need a supplement, whether powdered greens, green gummies, or a regular multivitamin.

However, if you’re not getting the recommended servings of vegetables and fruit each day, you are likely not getting enough micronutrients and antioxidants, which are essential for optimal health. When produce intake is low (even by a little) and your diet is not varied, I often recommend a nutrient-packed greens powder with adequate vitamins and minerals to help fill these nutrient gaps.

What are greens gummies good for?

Greens gummies may have a place in your daily diet if you are not consuming a balanced diet or if you have nutrient deficiencies. If the greens gummy contains enough essential vitamins and minerals, they may support energy production and immune function. Always check the supplement facts panel to help ensure the gummy supplement contains an adequate array of nutrients.

However, be aware that gummy supplements contain many fillers, are usually not a good source of superfoods, and contain varying amounts of vitamins and minerals. Note that these micronutrients degrade much quicker than those in powders or capsules. 

What are the side effects of greens gummies?

While some people do not experience side effects while taking greens gummies, depending on the ingredients, these supplements may have several side effects. For example, gummies that include prebiotic fiber may cause gastrointestinal discomfort, gas, or diarrhea. 

Additionally, since large amounts of gelling compounds are necessary to create their specific texture, plus many contain carbohydrates, these types of supplements increase your risk for cavities. The American Dental Association does not recommend the use of chewy medications and vitamins for this reason.

Gummy vitamins are created with heat and contain moisture, both of which can cause vitamins to degrade quickly. Because of this, manufacturers add much higher amounts of nutrients to their products with the expectation that they will degrade. Consumers should be aware that vitamins in a fresh batch of gummies could exceed 250% more than what the label states, while older batches may contain much less.

References

• https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm 
• https://pubmed.ncbi.nlm.nih.gov/15217524/ 
• https://jada.ada.org/article/S0002-8177(23)00275-1/fulltext 
• https://www.hilarispublisher.com/open-access/challenges-in-preserving-vitamin-stability-in-gummy-supplements-97609.html
• https://www.consumerlab.com/answers/is-there-a-cause-for-concern-with-gummy-vitamins/gummy-vitamin-concern/
• https://pubmed.ncbi.nlm.nih.gov/16882846/