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, and what’s missing.
I’ll also discuss whether the Grüns formula is likely to deliver on its potential health and wellness benefits – 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).
| Low Sugar Grüns | Sugar-Free Grüns |
One 8-gummy snack pack (20 grams) provides:
|
One 8-gummy snack pack (20 grams) provides:
|
| Sweetened with cane sugar | Sweetened with allulose and Reb M (Onosweet) |
Key Ingredients:
|
|
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 makes numerous claims about the potential benefits of their daily gummies, including:
- Supporting gut health (nutrient absorption, digestion)
- Immunity (stress relief, “detox”)
- Energy (recovery, strength, weight management, metabolism)
- Brain health and mental clarity
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?
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 be mainly synthetic and have been added to boost the values on the Supplement Facts. 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.
- Grüns is more conservative with their dosages of minerals (zinc, selenium, iron, chromium, iodine, copper, manganese, molybdenum). One packet provides precisely 25% of the daily recommendation for each.
-
Notably, 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.
The fine print: These dosages in Grüns are broadly similar to what you would find in a multivitamin pill or tablet. However, research suggests that gummies have a less stable nutrient profile than pills, capsules, or powders. Compared to other forms of supplements, gummies are more likely to lose nutrient density due to their exposure to heat and moisture during the manufacturing process.
Fiber
When you eat a packet of Grüns gummies, you’re getting a significant dose of soluble fiber (6 grams) 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.
The fine print: Despite the well-documented benefits of prebiotics, such a large dose of fiber also has the potential to cause digestive upset. This is especially relevant for individuals following a low FODMAP diet, as inulin is a fermentable oligosaccharide. For others, it may simply take time for your digestive system to adjust to the sudden increase in soluble fiber consumption.
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 fine print: While these ingredients have excellent nutrient density in their natural form, there’s no way of knowing what proportion of those nutrients survived the manufacturing process, especially given the limitations of gummy supplements.
The ingredient amounts in the Core Nutrient Blend are also uncertain. This 8.67-gram blend includes inulin and tapioca fiber, which collectively provide 6 grams of prebiotic fiber. This suggests that only 2.67 grams of each serving come from superfoods – a much smaller amount than you’ll find in greens powders.
With over two dozen superfoods listed, the implication is that they are included in such tiny amounts that they are unlikely to offer many nutritional benefits. This puts Grüns gummies in stark contrast with nutrient-dense greens powders like Live it Up, which has 7.3 grams of powdered greens in every 8-gram serving.
Sugar and Pectin
A close look at the Supplement Facts reveals that roughly half of the formula isn’t greens at all, but rather sugar (or a sugar substitute), water, and pectin.
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 is a sweetener with little nutritional value.
The vitamins and minerals contribute only a tiny proportion of the serving size, 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.
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.
The fine print: “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.
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
Concerns about nutrient density aside, 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.
- 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.
- Stress: The adaptogens in Grüns – shiitake mushrooms and astragalus – have been linked to improvements in the body’s immune response and ability to handle stress.
Potential Drawbacks of Grüns
Despite the potential benefits of taking Grüns, this supplement has several notable drawbacks, including unclear pricing, questionable nutrient content, and potential dental health issues.
Price: Compared to a traditional multivitamin, Grüns is a very 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. Also, many customers have noted that the pricing on the Grüns website can be misleading, as the company offers enticing pop-up discounts and free shipping. It’s easy to miss that these offers only apply to the first month’s order.
- Nutrient Content: Grüns customers should be aware of the issues surrounding nutrient stability in gummy vitamins, as well as the potential for manufacturers to compensate for this by exceeding daily vitamin and mineral recommendations. Likewise, while the gummies contain significant doses of synthetic vitamins and minerals, it’s less clear whether they offer effective doses of powdered greens and superfoods.
- Gut Support: Individuals looking for comprehensive digestion support may need to take additional supplements, as probiotics and digestive enzymes are not included in the Grüns formula.
- Dental Health: Unlike green powders or multivitamin capsules, gummies tend to stick to teeth, potentially causing dental issues, including decay and cavities. This is particularly concerning 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 altogether.
-
Snack Format: Grüns Gummies are designed to be taken in carefully 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. Parents who purchase Grüns Cubs should ensure that the gummies are kept out of their children’s reach to avoid exceeding the recommended doses.
Note that any greens supplement may have side effects, especially when first starting. Grüns symptoms may include digestive discomfort, nausea, bloating, or diarrhea. Consult your healthcare provider before adding a new supplement 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 reasonable doses of 21 vitamins and minerals and is 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, Grüns falls short of the nutrient density of Live it Up Super Greens. Although Grüns claims to contain a wide range of organic fruits and vegetables (specifically, "60 nutrient-dense ingredients"), the formula doesn’t leave enough room for these ingredients to be included in effective doses. Instead, the gummy mostly consists of sugar, pectin, fiber, and water.
By contrast, Live it Up Super Greens has an all-natural formula of 20+ superfoods, along with three digestive enzymes, 5 billion CFU of dairy-free probiotic, fiber, and no fillers. Like Grüns, Live it Up offers a wide range of vitamins and minerals, but the difference is that 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. Though many have raised valid concerns about the affordability of Grüns gummies and the lack of transparency about ingredient amounts, Grüns is a reputable company with an excellent track record for ingredient purity and quality control.
What’s better, greens powders or gummies?
While gummies like Grüns can be an effective way to help people increase their intake of essential vitamins and minerals, most research indicates that greens powders are preferable to gummies. Gummy vitamins are known to have less nutrient stability than traditional multivitamins, which may result in inaccurate dosages and labeling. Unlike the best greens powders, which are free from fillers and artificial additives, gummy vitamins require gelling and bulking agents to maintain their shape and consistency.
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 problems, especially for children who may not brush thoroughly. The sweet flavor and candy-like consistency of gummy vitamins can also result in people exceeding the recommended serving size. 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.
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
- https://Grüns.co/pages/Grüns-kids-daily
Leave a comment