Grüns Review by a Dietitian: Are Gummies Really Better?

Dive into the gummy trend with an expert to see if Grüns greens are all they’re cracked up to be.

— On Jan 08, 2025

Grüns Review by a Dietitian: Are Gummies Really Better?

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The gummy vitamin industry has exploded and continues to grow exponentially. People absolutely love taking their vitamins in this soft, sweet, chewy form. Grüns has tapped into this market by combining a greens supplement with a gummy vitamin. But how do daily gummies compare to powdered greens?

As a dietitian, I understand why people flock to these gummy supplements. While gummy vitamins can be an easy and delicious way to get your nutrients, there are also some serious weaknesses.

In this article, I’ll take a comprehensive look at Grüns Superfoods Greens Gummies, including ingredient breakdown, potential health benefits, cost, and taste. I’ll also lay out information on whether daily gummies are worth it if you’re looking to up your nutrition, or if you should consider a quality greens powder like Live it Up Super Greens.

Grüns Gummies Quick Facts

Nutrition facts: Grüns gummies come in regular and reduced calories. R50 calories, 15 grams carbohydrates, 8 grams added sugar, 6 grams fiber, 21+ added vitamins and minerals, 30 superfoods.
Key ingredients: Greens like alfalfa, kale, spirulina, and spinach, as well as adaptogens and fruits like pomegranate, acai, and lemon.
Flavor options: Grüns gummies only come in one original greens flavor.
Manufacturer health claims: Gut health, immunity, brain health, cognitive focus, energy, thicker hair and nails, healthier skin, anti-aging, stress relief, recovery, strength building, detoxification, better sleep, prenatal health, and overall health.
Possible side effects: Digestive discomfort, such as bloating, nausea, gas, or diarrhea. Allergic reactions are rare but possible.
Cost: A one-time purchase containing a 28-day supply costs $79.99. With a subscription, the price drops to $59.99.

What Is Grüns?

Grüns is fairly new in the supplement space, having been founded in 2023. They’ve taken off on TikTok for their mission to make nutrition more convenient and enjoyable. Their current focus is on gummy vitamins with added superfoods, and currently offer four products: Low Sugar and Sugar Free daily gummies for adults and kids.

Each product serving comes in a “snack pack,” containing 8 gummies for adults and 6 gummies for kids. Here’s a breakdown of the adult gummy options:

Low Sugar

50 calories
15g carbohydrate
8g added sugar
6g fiber

Sugar Free

20 calories
15g carbohydrate
<0.5g added sugar
6g fiber

Pros of Grüns Gummies

All organic superfoods
21 added vitamins and minerals
6 grams of fiber
Vegan
Produced in a GMP-certified facility
Third-party tested
Made in the USA

Cons of Grüns Gummies

No probiotics or digestive enzymes
Nutrients in daily gummies often have unreliable dosing
May lose nutrient potency quickly
Added sugars in gels stick to teeth and may promote cavities
Too much prebiotic fiber may cause gas and bloating for some

Grüns Purported Benefits

Grüns gummies contain a lot of vitamins, minerals, and superfoods in each serving, so it’s logical to think this supplement would provide at least a few health benefits. From focus and brain health to improved skin health and more energy, the company declares many benefits of adding Grüns daily gummies to a healthy diet.

However, from my perspective as a research-based dietitian, the fact that Grüns listed 15 purported benefits is a red flag. In my profession, we often say if something looks like a miracle cure, then it’s likely too good to be true.

With so many health claims, Grüns risks having misleading marketing, especially by highlighting “detoxification,” a trigger word for misleading health claims.

That said, not all of their purported health benefits may be bogus. Let’s review four specific claims to see if their product stands up to the hype.

Immunity

Immune function is reliant upon a few different factors. First, several vitamins and minerals play a vital role in the ability of our immune system to work properly, including vitamins A, C, D, and E, as well as selenium and zinc. Grüns Daily Gummies contain 100% of your recommended daily intake for these vitamins and 25% of selenium and zinc.

Additionally, research has shown that the more fiber in someone’s diet, the more it supports the immune response. This is because fiber helps to feed our beneficial gut bacteria, helping create a thriving microbiome that can positively impact immune cells. Grüns contains 6 grams of added fiber from inulin and tapioca.

While there are not many customer reviews that discuss Grüns’ ability to support immunity, some customers are very happy with this purported benefit:

"Recently the cold/ flu thing swept through my house starting with my kids, who gave it to my husband. I was literally waiting to get sick, because whenever my kids do, I do, but I never did. And I swear it is because of Grüns – the only change I have made."

Gut Health

Digestive wellness plays a huge role in our overall health. Many people taking Grüns mention better bowel regularity while taking this dietary supplement. Since these daily gummies do contain 6 grams of fiber, which is one more gram than other popular fiber gummies, these results make sense.

"I’ve now become a lifer. After a week of Grüns, my energy has improved, I poop better, and my face is less puffy.”

Vanesssa

With that said, it’s important to point out that these may not be as well-rounded as most other greens powder supplements for digestive health. Grüns Gummies do not contain probiotics to help bolster your good bacteria or digestive enzymes to help boost nutrient absorption. It’s also worth noting that the fiber in these are prebiotic, which feeds our healthy gut bacteria. However, it also means that people with FODMAP sensitivities may react poorly to these supplements.

Energy and Recovery

Just like with immunity, energy production requires specific vitamins and minerals, including B vitamins, iron, magnesium, and zinc. Grüns does contain all of these nutrients. This means that taking this supplement may help support the body’s ability to produce energy.

When it comes to recovery from exercise, antioxidants are an important factor to help reduce exercise-induced inflammation. Grüns has both added synthetic antioxidants in the form of vitamins C and E, and from its “Core Nutrients Blend,” which contains 30 different fruit and vegetable powders.

One caveat is that gummy supplements are produced by heating a gelling substance (in this case, pectin) along with all the vitamins, minerals, and green powders to high temperatures, then excreting the substance into molds. Higher temperatures affect the stability of certain vitamins and antioxidants, causing them to degrade faster.

With that said, many customers say they notice a boost in how they feel throughout the day:

"Love my Grüns!! First thing morning go-to. They taste great; have improved my gut health and my overall energy. And to know that I am getting SO much nutrition in these little bears. I’m a fan!!"

Ann

Brain Health

The brain requires good nutrition and a steady flow of nutrients to maintain brain health, cognition, and memory, including the B vitamins, vitamin D, essential fatty acids including omega-3s, choline, and antioxidants. As a multivitamin, Grüns Daily Gummies offer many of these nutrients except essential fatty acids, so it may support the health of your brain.

Grüns Ingredient Breakdown

As a multivitamin supplement, Grüns nutritional gummies contain synthetic vitamins and minerals. However, these daily gummies aim to be more by adding superfood powders and fiber.

In this ingredients and nutrients review, we'll dissect the various components Grüns includes in their formula.

Added Vitamins and Minerals

At its core, Grüns is a multivitamin. It provides 21 synthetic micronutrients, including 13 vitamins and eight minerals. While not all minerals are accounted for (for example, there is no calcium, phosphorus, magnesium, or choline), these daily gummies contain most mainstream micronutrients.

If your diet is lacking in variety, a multivitamin can help close some of these nutritional gaps.

However, as a health professional, I feel it’s important to point out that nutrient-stability issues are notorious with gummy vitamins, due to their increased exposure to heat (during manufacturing), moisture (within the gel), pH (also from the gel), and light.

To combat these expected challenges, many gummy supplement manufacturers will overfill their supplements, increasing nutrients by up to 250% more than what their label states. This instability also means that if the product has been sitting for too long after the date of manufacture, it may have much less of each nutrient than what their label indicates.

For this reason, gummy vitamin dosages are much less reliable than those in powder or capsule form and may differ from what is stated on the Supplement Facts Panel.

Core Nutrient Blend

Along with added micronutrients, Grüns’ next most prominent component is its proprietary greens blend. Like other greens powders, grasses like alfalfa and wheat grass, blue-green algae like spirulina and chlorella, and leafy vegetables like kale, spinach, and cabbage are high on the ingredient list.

Spirulina and chlorella are both rich in nutrients and are antioxidant superstars, helping to fight oxidative stress in the body, so finding a way to include them in your diet may be beneficial.

In addition to these vegetables, Grüns also includes fruits, such as raspberry, strawberry, acai, goji, and cranberry. Assuming an effective dose is present, these berries are nutritional powerhouses, especially rich in bioactive phenolic compounds known for their various health benefits.

Also sprinkled in are adaptogens including astragalus and shiitake mushrooms. While these likely do not contribute much volume to the gummies, these plants are considered to be therapeutic, helping the body respond well to both internal and external stressors.

What I like about the Core Nutrient Blend is that all the plants are organic, so there is a much lower risk of contamination with herbicides and pesticides.

Fiber

Grüns leans hard into their added fibers, which consist of inulin and tapioca. Inulin is a type of soluble dietary fiber, a fructan usually derived from chicory, garlic, onion, or ginger. Since we can't digest and absorb this fiber, our intestinal bacteria ferment it, creating Short Chain Fatty Acids (SCFAs). These SCFAs are the preferred food for our beneficial bacteria and intestinal cells, helping to support gut health and systemic immune function.

The tapioca used in Grüns is a product called FiberSMART. This product is from cassava root and processed into a resistant dextrin that is not only a source of fiber but also considered a sweetener. The good news is that this is also considered a resistant starch, so most of it is not digestible by the body and can help feed our beneficial bacteria and support gut health.

While prebiotic fibers are a healthy addition to the diet, some people may have sensitivities to these fibers, resulting in bloating, gas, and diarrhea. Be aware of these potential side effects should you decide to try Grüns.

Sweeteners

In the adult Low Sugar version of Grüns, the sweetener used is cane sugar along with FiberSMART. Cane sugar is a safe way to get your sweetener, though it does contribute 8 grams of added sugar. Note that the American Dental Association does not recommend gummy vitamins or medicines as they can stick to teeth and increase your risk for cavities.

The adult Sugar Free version of Grüns contains allulose and Reb M (Onosweet) in place of cane sugar, which work alongside the FiberSMART. Allulose is considered a rare type of sugar since it’s only found in wheat and a small number of fruits. This sweetener only contributes about 0.3 calories per gram, compared to sugar which provides 4 calories per gram. While more studies are needed, allulose may provide additional health benefits.

Onosweet’s Reb M is the same compound that is derived from stevia. The difference is that Reb M from Onosweet is created by fermentation, which Onosweet states allows it to have no aftertaste.

You may notice that the Sugar Free version still contains 15 grams of carbohydrates, which is the same amount as in the Low Sugar version.

Net Carbs

As a dietitian, I would be remiss if I didn’t mention the Grüns Net Carb situation.

Net Carbs is defined as the amount of carbohydrates absorbed by your body from a food. It is calculated by subtracting the amount of fiber (and sometimes sugar alcohols) from total carbohydrates. This calculation became big during the low-carb craze of the ‘90s when companies used it to sell more products.

The U.S. Food and Drug Administration (FDA) does not recognize Net Carbs and does not recommend using it. It is not a scientifically established term, and there is no standard for its calculation. This is because not all fibers are digested the same, and some may contribute to your calories in different ways. Basically: not all fibers (or carbs) can be discounted.

I was surprised to see Grüns bring this highly controversial term into their packaging. Let’s look at the calculations in action. For the Low Sugar, calculations are easy: 15g total carbs minus 6 grams of fiber equals 9 net carbs.

The Sugar Free option is not as straightforward to calculate and likely toes the line of being compliant. You can see that it still contains 15g total carbs and 6 grams of fiber. So technically, net carbs should be 9g again. However, because allulose is included in the total carbs, and allulose has fewer calories per gram than other carbohydrates, there is some hidden math going on, which apparently amounts to 1 gram of Net Carbs.

Grüns Quality and Safety

Grüns does take good care to help ensure the quality of their product. Their product is manufactured in a good manufacturing practices (GMP) certified facility in the USA, which follows strict FDA regulations. Additionally, they use third-party testing to help ensure safety. The company tests for four heavy metals, pesticides, and contaminants.

However, note that the United States Pharmacopeia (USP-NF/PF) allows up to 250% above the listed amount (on the Supplement Facts Panel) for certain micronutrients in gummy multivitamins to help make up for the fact that gummies are less stable and lose nutrients quicker during storage. However, the USP limit for these particular vitamins in capsules or tablets is only 150%. Allowing this much more could be potentially unsafe, especially within a children’s vitamin.

In fact, the USP recognizes gummy vitamins to have overdose safety concerns, due to their alluring texture, taste, and similarity to candy.

Live it Up Super Greens is also GMP-certified, third-party tested, and made in the USA. But what truly sets it apart from Grüns is that all the vitamins and minerals are naturally derived from the plants present within the formula and do not exceed safe amounts.

Grüns Cost Analysis

Price is a primary factor when adding a new supplement to your diet. Here is the cost breakdown for Grüns.

Low Sugar Grüns

One-time purchase of 28 servings: $79.77 ($2.85 per serving)
Monthly 28-serving subscription: $59.99 ($2.14 per serving)
Monthly double subscription: $109.99 ($1.96 per serving)

Sugar Free Grüns

One-time purchase of 28 servings: $87.99 ($3.14 per serving)
Monthly 28-serving subscription: $65.99 ($2.16 per serving)
Monthly double subscription: $120.99 ($2.16 per serving)

Grüns is definitely a pricier daily supplement, though you can save a bit by being a monthly subscriber. While you can pause or cancel anytime as a subscriber, there is only free shipping on the first order. Grüns also has a 30-day money-back guarantee on your first order.

Comparatively, Live it Up Super Greens provides a more stable greens supplement made with organic vegetables at a price that won’t feel as heavy as Grüns. Super Greens offers a one-time purchase of $59.99 ($1.99 per serving), and a monthly subscription 30-day supply at $39.99 ($1.33 per serving). Free shipping is offered on every order.

Grüns Taste Review

Grüns was designed for convenience. Daily packs can be taken on the go, no water or mixers required. Many customers say it is such an easy way to take their daily multivitamin.

In most supplement reviews, customers are pleasantly surprised at the gummy’s good taste, with a slightly fruity and sweet green flavor, likening it to fruit snacks or gummy bears. At the same time, other people are less inclined to the sugar-free option. Here are some customer responses:

"Complete. Tasty. I look forward to getting my nutritional needs taken care of so yummily!"

Korey

"I purchased the sugar-free Grüns, and they were awful. The flavor was very strong and actually made me gag."

Susan

It should be noted that most poor reviews described their customer service as terrible interactions, and others mentioned being forced into quarterly subscriptions without notice.

While these daily gummies may be a slightly more convenient multivitamin, I believe Grüns is only an OK product. They add 15 grams of carbohydrates to your daily diet and 8 grams of added sugar if you choose the Low Sugar option. By contrast, Live it Up Super Greens has no added sugar, only 5 grams of carbohydrates, and can be easily adapted as a portable supplement to a busy lifestyle. Additionally, with two flavors—original mint and Wild Berry—customers are overall quite happy with the powder’s taste.

Grüns works well as a multivitamin option for people who prefer gummy sweets to help them meet their nutritional needs (though it notably lacks probiotic support). The product contains 100% of your vitamin and 25% of your mineral needs and is manufactured in GMP-certified facilities while also using third-party testing to help reduce safety concerns in other areas.

As a dietitian, I hesitate to recommend a gummy candy-like supplement as there are safety concerns related to accidental overconsumption and tooth health. Additionally, most gummy vitamins far exceed the recommended intake of several vitamins and minerals, which may be unsafe.

Getting your nutrients from the right greens powder is safer and more reliable. This is why I recommend Live it Up Super Greens. This is an all-natural supplement with micronutrients that are not made in a lab but come directly from the plants in the product. Since there is more stability in a powder, you can rest assured that, as long as you store the powder properly, the nutrient quality likely won’t degrade as quickly as in a gummy.

Note that everyone’s needs are different, but because Super Greens is such a high-quality, well-rounded product, it can fit into many people’s diets and goals and ultimately is what I recommend to help my clients boost their daily intake and close nutrition gaps.

FAQs

Does Grüns replace a multivitamin?

Grüns’ primary goal is to be your daily multivitamin in gummy form. This comprehensive supplement is designed to help close some of your nutrition gaps. However, because of the gummy form, this product’s micronutrients are likely less stable and degrade more quickly in storage compared to greens powder supplements. Consequently, gummy manufacturers are allowed to add up to 250% above the listed amount for certain micronutrients. This means those taking prescription medications or with specific nutrient needs may never have an accurate vitamin and mineral estimation while taking Grüns.

When to eat Grüns?

Grüns “snack pack” can be eaten anytime during the day that fits your daily routine. To make it easy, you can have it with breakfast, pack it in your lunch bag, or take it with a snack. Still, I recommend finding a consistent time every day to help solidify the habit in your regimen.

How many Grüns gummies per day?

You should only take one “snack pack” serving (8 gummies for adults, 6 gummies for kids) of gummies daily. Do not exceed this amount or treat Grüns as an actual snack food. This is a dietary supplement only, and surpassing the recommended doses of included vitamins and minerals could have negative side effects.

Is Grüns worth it?

Grüns is one of the first smart gummy products developed to combine a multivitamin with greens. If you have difficulty swallowing a regular pill, taking multivitamin gummies daily may support your overall well-being if you consume these gummies daily. As a bonus, many customers say they taste amazing.

Be aware that extra teeth brushing may be necessary. Additionally, these greens gummies lack probiotics and digestive enzymes, which means customers will need to look elsewhere for gut health support. More importantly, the high cost per serving may not be worth it or practical for many people to maintain. Instead of Grüns Gummies, I’d recommend an affordable greens powder like Live it Up to my nutrition clients.

What are the side effects of taking Grüns daily?

While many people do not have side effects while taking Grüns, some people have complained of stomach upset, including bloating, gas, and diarrhea. This is likely due to the high volume of prebiotic fiber in each serving. Many of these side effects are temporary, but if you have prolonged symptoms or concerns about vitamin overdosing or allergic reactions, stop taking the gummies immediately and seek advice from your healthcare provider.

Is Grüns as good as AG1?

Grüns is different from Athletic Greens (AG1), which is meant to boost whole-body vitality. AG1 is a greens powder with added vitamins and minerals, while Grüns is a gummy candy-like multivitamin with added greens. AG1 provides vitamins over the recommended daily value, while Grüns likely provides way more than the recommended intake but does not state this on their label. AG1 provides 75+ ingredients including 7 billion CFU of probiotics while Grüns includes 60+ ingredients and no probiotics.

Of note, Live it Up Super Greens is all-natural and contains over 20 ingredients, which means it likely has a higher effective dose of all greens included when compared to AG1 or Grüns. It also contains 5 billion CFU probiotics and three digestive enzymes compared to Grüns’ zero CFUs.

References

About the author:

Rachel 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.

Learn more

Grüns Review by a Dietitian: Are Gummies Really Better?

Grüns Gummies Quick Facts