Grüns Ingredients: A Dietitian’s Analysis of Green Gummies

If you’ve been on social media lately, there’s a good chance you’ve seen influencers promoting Grüns Gummies. Grüns strives to combine the convenience of a daily multivitamin with the nutritional boost of powdered superfoods, all in a sweet, chewable gummy. 

As a dietitian, I wanted to understand what exactly you’re getting when you snack on those green bears, so I did a deep dive into the Grüns formula. From powdered greens and added vitamins to pectin and sugar, there’s a lot to discuss. I’ll guide you through my detailed analysis of the key ingredients in Grüns, focusing on what nutrients you can expect from a packet of green gummies. 

I’ll also discuss what I think is missing and why a nutrient-dense greens powder like Live it Up Super Greens might be a better choice. 

What Is in Grüns? Formula at a Glance

Grüns is available in two versions: Low Sugar and Sugar-Free. Both versions are sold in a large bag containing 28 snack packs, each with 8 gummies (the recommended daily serving).

What Are Grüns Grummies?

Described by the manufacturer as “the world's only comprehensive nutrition gummy,” Grüns Gummies have been on the market since 2023 and have steadily grown in popularity. 

Grüns aims to “make critical nutrition simple and enjoyable” by providing supplements that are more than just a typical multivitamin and make it convenient to incorporate more superfoods into your diet. 

Supplement claims: Grüns wants its “smart gummies” to replace the need for multiple supplements (e.g, a fiber supplement and a multivitamin). It also contains powdered fruit, vegetables, mushrooms, and herbs in a Core Nutrients Blend, ostensibly as a substitute for a daily greens powder.  

Purported Grüns health benefits: Grüns says their daily gummies offer these potential benefits: 

• Supporting gut health and digestion
• Immunity
• Energy & body
• Brain health

Recommended use: Grüns suggests eating one packet (8 gummies) daily, either all at once or throughout the day. Some customers take them before breakfast, while others eat them as a snack or as a dessert. 

Grüns Nutrition Label

Before we dive into the ingredients in Grüns Gummies, here’s an overview of the product’s nutrient content, from vitamins and minerals to carbs and fiber:

Grüns Gummies Ingredients Breakdown

Grüns wants their gummies to deliver comprehensive nutrition and take the place of a daily multivitamin, fiber supplement, and greens powder. But do the ingredients actually measure up to these goals? Out of 60 total ingredients, roughly half are superfoods.

Vitamins & Minerals 

First and foremost, Grüns is a multivitamin in gummy form, albeit one that costs $59.99 per month. As you would expect, Grüns does a thorough job covering many of the key micronutrients found in a typical multivitamin, with 13 vitamins and 8 minerals included.

In contrast to green powders like Live it Up Super Greens, in which all of the vitamins and minerals are naturally provided by the plant-based ingredients, the micronutrients in Grüns appear to come from fortification rather than solely from whole-food ingredients. For example:

• One packet of Grüns provides exactly 100% of the recommended daily intake of vitamins A, C, D, E, and B-complex.
• It also provides 120 mcg of vitamin K2, which is at the upper end of the suggested daily intake for adults. 
• With their dosages of minerals (zinc, selenium, iron, chromium, iodine, copper, manganese, molybdenum), one packet provides precisely 25% of the daily recommendation for each.
• There is no calcium, phosphorus, or magnesium.
  

It’s unclear whether the powdered superfoods in the Core Nutrient Blend contribute a quantifiable amount of vitamins and minerals to the formula, or whether all of the micronutrients listed on the Supplement Facts are synthetic additions. Research suggests that some naturally derived vitamins and minerals may be nutritionally superior to synthetic ones. These dosages in Grüns are broadly similar to what you would find in a multivitamin pill or tablet.

Fiber

When you eat a packet of Grüns gummies, you’re getting a 6 grams of soluble fiber in the form of inulin and tapioca fiber. This equates to 21% of the daily recommendation for dietary fiber. 

In some ways, this is an excellent aspect of the Grüns formula. Inulin and tapioca fiber (specifically, FiberSMART, a resistant starch that is also considered a sweetener) are prebiotics, which means they help “feed” the healthy gut bacteria in your microbiome, potentially contributing to regular digestion. A healthy microbiome may also contribute to immune response and even appetite regulation. 

Sugar, Water, and Pectin

A close look at the Supplement Facts by weight reveals that roughly half of the formula isn’t greens at all, but rather sugar (or a sugar substitute), water, pectin, and other ingredients. 

One serving of Grüns is 20 grams, yet the Core Nutrients Blend, which consists of fiber and powdered superfoods, comprises just 8.67 grams. 

• This means that if you purchase the Low Sugar version of Grüns, you’re getting 8 grams of added sugar per serving (around 16% of your daily recommended intake). 
• With the Sugar-Free version, you’re getting 8 grams of allulose per serving. While this contributes to almost no added sugars, it still means a huge amount of each serving's weight is a sweetener with little nutritional value. 

The vitamins and minerals would contribute only a tiny proportion of the serving size in terms of grams, which means that the remainder is water and pectin (roughly 3 grams per serving). Made from fruit fiber, this gelling substance is a thickener with minimal nutrient content.

Greens and Superfoods 

Grüns’ “Core Nutrient Blend” features many of the powdered superfoods found in well-known green powders like Live it Up and AG1. 

This mostly organic blend includes: 

• Highly nutritious algae like organic chlorella and organic spirulina, known for their high levels of antioxidants.
• Gluten-free cereal grasses like organic wheatgrass, organic barley grass, and organic oat grass, all rich in vitamins, minerals, amino acids, and chlorophyll.
• Vegetables like organic kale, organic spinach, organic alfalfa, organic cabbage, organic carrot, organic beet, organic parsley, and organic broccoli.
• Fruits like organic strawberry, organic lemon, organic mangosteen, organic pomegranate, organic blueberry, organic tomato, organic jabuticaba, organic acerola, organic amla, organic cranberry, organic goji, organic acai, organic raspberry, and organic apple, which are excellent sources of polyphenols and other bioactive compounds.
• Shiitake, a super mushroom, and astragalus, an adaptogen that may help modulate the body’s response to stress.

The ingredient amounts in the Core Nutrient Blend are uncertain. This 8.67-gram blend includes inulin and tapioca fiber as the first two ingredients (and therefore the largest), which contribute to 6 grams of prebiotic fiber along with some of the other veggies. Also packed in are 30+ fruits, vegetables, and adaptogens. Still, this suggests to me that after the fiber, there may be less than 3 grams of superfoods per serving – a much smaller amount than you’ll find in greens powders. 

This puts Grüns gummies in stark contrast with powders like Live it Up, which has 7.3 grams of powdered greens in every 8-gram serving.

What’s Missing? 

For a dietary supplement that prominently mentions brain, immune, and gut health among its intended benefits, Grüns lacks two notable gut-supporting components found in most greens powders: probiotics and digestive enzymes. 

Grüns explains that they have chosen to include prebiotic fiber instead of probiotics because of the ability of prebiotics to help existing “good bacteria” thrive, rather than introducing additional strains that may not be useful or compatible with the microbiome. 

“Prebiotics are better than probiotics” is an interesting argument, yet it conflicts with studies that have underlined the benefits of consistent daily probiotic supplementation for digestion and immunity, especially well-researched strains like Bifidobacterium and Lactobacillus. Likewise, choosing Grüns means missing out on digestive enzymes that may be beneficial for breaking down food and promoting nutrient absorption.

The fine print: Grüns gummies' prebiotic fiber is good for digestive health, but I'd always recommend a combination of dietary fiber, probiotics, and enzymes for robust gut support.

Grüns Ingredient Safety and Quality

When considering adding a new supplement to your daily routine, it’s essential to check that the product is made with high-quality ingredients and has the necessary manufacturing and quality control certifications. 

Allergens

Grüns has put in the effort to create a safe supplement suitable for nearly all diets. According to the Grüns website, the gummies are free from dairy, eggs, peanuts, tree nuts, soy, wheat, crustaceans, shellfish, and sesame. 

Ingredient Sourcing 

A vegan product that uses pectin instead of gelatin, Grüns gummies are made with non-GMO, globally-sourced ingredients. They are free from artificial colors and flavors and synthetic sweeteners. Additionally, nearly all of the superfoods in Grüns’ Core Nutrient Blend are organic.

Quality Assurance 

Grüns gummies are made in the USA and Canada in facilities that are GMP- and NSF- certified. According to the manufacturer, Grüns conducts third-party testing via Eurofins Scientific to ensure that the gummies are free from pesticides, heavy metals, mycotoxins, and microbial contaminants. 

Potential Benefits of Grüns

According to Grüns, there are numerous potential benefits associated with taking these green gummies daily. However, keep in mind that every individual will experience different results with daily nutrition supplements, and Grüns Gummies are no different. 

• Immunity: Thanks to significant amounts of vitamin C, vitamin D, vitamin A, and vitamin E, and minerals like zinc and selenium, daily supplementation with Grüns may support normal immune function.
• Energy Levels: The vitamins and minerals in Grüns (especially B vitamins, iron, and zinc) may contribute to energy production. Grüns also points to benefits for weight management, metabolism, and post-exercise recovery.
• Gut Health: With 6 grams of prebiotic fiber, Grüns may contribute to a thriving microbiome. This could lead to digestive benefits such as bowel regularity, help with bloating discomfort, and support for nutrient absorption. A healthy digestive system may also positively impact immune response, as a large proportion of the body’s immune cells are found in the gut. 
• Cognitive Function and Skin Health: Some Grüns users say they have noticed improvements in other areas, including mental focus and clarity and skin health and appearance. The adaptogens in Grüns – shiitake mushrooms and astragalus – have been linked to the body’s ability to handle stress.
• Free Radicals: Grüns contains powdered superfoods like chlorella, wheatgrass, alfalfa, blueberry, goji, and açai, which are rich in antioxidants that may help neutralize free radicals and combat oxidative stress.

Potential Drawbacks of Grüns

Despite the potential benefits of taking Grüns, this supplement has a few drawbacks for me.

• Price: Compared to a traditional multivitamin, Grüns is an expensive product. At $59.99 for a monthly subscription ($2.14/serving), it’s also much pricier than many greens powders, including Live it Up and Bloom Greens. Pricing on the Grüns website changes regularly, as the company offers enticing pop-up discounts and free shipping, though some of these offers may only apply to the first month’s order. 
• Greens Content: While these gummies contain 25% or 100% daily value doses of vitamins and minerals, I'm unsure after the formula breakdown if they have much space left for powdered greens and superfoods. At the very least, the greens content seems significantly lower than greens powders like Green Vibrance and Live it Up.
• Gut Support: Individuals looking for more comprehensive digestion support may need to take additional supplements, as probiotics and digestive enzymes are not included in the Grüns formula, only prebiotic fiber.
• Dental Health: Unlike green powders or multivitamin capsules, gummies tend to stick to teeth, which may increase risk of cavities. This is important to note for customers who choose the Grüns Low Sugar gummies, which contain 8 grams of added sugar. Unsurprisingly, the American Dental Association suggests avoiding chewable vitamins to protect teeth health. 
• Snack Format: Grüns Gummies are designed to be taken in measured doses – one packet per day. However, it may be tempting to take more than the stated serving size, due to their sweet flavor and resemblance to candy or fruit snacks. Consumers should follow the manufacturer guidelines on servings and avoid treating these multivitamin "snack packs" as any other snack.
  

For any new supplement, consult your healthcare provider before adding to your diet, especially if you have existing health concerns or take medications. 

Why I Prefer Live it Up Super Greens’ Ingredients

Given its sweet flavor, high quality standards, and creative marketing efforts, it’s no surprise that Grüns has gone viral on TikTok. The prospect of filling nutrition gaps with a packet of gummy bears is undeniably enticing. Plus, Grüns has 21 vitamins and minerals, organic superfoods, and a good source of fiber.

However, after carefully researching the ingredients in Grüns, I’ve concluded that it’s not a greens supplement I’d recommend to most clients. 

When it comes to powdered greens and vegetables, Live it Up Super Greens offers over 7g of greens (3 cups of veggies per serving!). Although Grüns contains a wide range of organic fruits and vegetables (60 nutrient-dense ingredients), over half of the formula consists of sugar, pectin, and water (11g). Out of the weight remaining (8.67g), much of that is fiber, which are the first two biggest ingredients and doesn't leave much space leftover for greens.

By contrast, Live it Up Super Greens has an all-natural formula of organic superfoods, along with three digestive enzymes, 5 billion CFU of dairy-free probiotics, fiber, and no fillers. Like Grüns, Live it Up offers a wide range of vitamins and minerals, but the micronutrients are all derived from green superfoods like chlorella, spirulina, wheatgrass, dandelion leaf, alfalfa, kelp, dulse, moringa, and more.

Overall, Live it Up is one of the best supplements I’ve found for naturally supporting your immune system, energy levels, and digestion. It also happens to taste great! 

FAQs About Grüns Ingredients

Want to learn more about Grüns and other green health supplements? Check out my answers to these commonly asked questions. 

Is Grüns legit?

Yes, Grüns is a legitimate supplement manufacturer known for its popular green gummies, which have gone viral on social media. The company also has a line of brain-support supplements known as Nütrops Daily Gummies and Jüced pre-workout gummies. Grüns is a reputable company with an excellent track record for ingredient purity and quality control.  

What are the ingredients in Grüns?

Grüns gummies include 60 total ingredients, including vitamins and minerals, prebiotic fiber, a superfood blend, sugar or allulose, and gelling agents like pectin and water. Only 30+ ingredients of the total are superfoods, including greens (kale, spinach, algae, oat grass, etc.), adaptogens (shiitake and astragalus), other veggies (carrot, beet, etc.), and fruits (cranberry, strawberry, acerola, acai, etc.).

What’s better, greens powders or gummies? 

While gummies can be an effective way to help people increase their intake of essential vitamins and minerals, research has led me to believe that greens powders are preferable to gummies. Unlike the best greens powders, which focus on vegetables first and foremost, gummy vitamins require gelling and bulking agents to maintain their shape and consistency. 

To compensate for the loss of nutrients during manufacturing, gummy vitamins are often “overfilled” with excess vitamins and minerals. This can lead to unreliable dosages, where the micronutrient content is much higher or much lower than what’s stated. For Grüns, certificates from Eurofins testing thankfully confirms amounts in line with what's stated on the label at time of manufacture.

What ingredients should I avoid in gummy vitamins?

One of the biggest drawbacks of gummy vitamins is that they often contain added sugar. As gummy vitamins tend to stick in one’s teeth, this can lead to dental effects for those who may not brush thoroughly. Individuals who follow a vegetarian or vegan diet should look for gummy vitamins made with fruit-derived pectin rather than animal-derived gelatin. 

Are Grüns superfoods greens gummies methylated?

Some of the vitamins in Grüns are methylated, specifically folate and vitamin B12. Some research suggests that methylation helps ensure that individuals with certain genetic variations can use vitamins more readily, as they are already in their active forms. 

This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.

References

• https://Grüns.co/products/Grüns 
• https://www.consumerlab.com/answers/is-there-a-cause-for-concern-with-gummy-vitamins/gummy-vitamin-concern/ 
• https://www.advancedingredients.com/products/fibersmart 
• https://www.verywellhealth.com/the-health-benefits-of-inulin-4587258 
• https://health.clevelandclinic.org/do-gummy-vitamins-work-as-well-as-traditional-vitamins 
• https://health.clevelandclinic.org/what-is-allulose 
• https://www.healthline.com/nutrition/pectin 
• https://Grüns.co/pages/fiber 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC4045285/ 
• https://Grüns.co/pages/science 
• https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut 
• https://www.health.com/methylated-vitamins-what-to-know-11758121 
• https://jada.ada.org/article/S0002-8177(23)00275-1/fulltext