Super Greens Powder Side Effects: The Good, the Bad, and the Bottom Line from a Nutritionist

The side effects of greens powders, tips on curbing symptoms, what to look for on ingredient labels, and how incorporating a powder into your daily diet can benefit you.

By Lena Bakovic, MS, RDN, CNSC

— On Apr 30, 2023

In this article:

For those looking to improve their overall health and maintain balanced eating habits, an effective regimen of supplements can likely provide the necessary additions you need alongside a balanced diet. With the sheer number of supplement types and brands available, however, it can get confusing and may require a little more research.

For super greens powders, this is doubly true. Packed with a condensed dose of whole fruits and leafy vegetables and formulated for digestive wellness, super greens powders are projected to become the fastest-growing type of dietary supplement in the industry. From their vitamin profiles to nutrients such as probiotics and digestive enzymes, including a greens powder in your daily routine may help with some health issues you’re facing.

Despite this, many people still have understandable reservations about incorporating dietary supplements into their lifestyle. To address those concerns, we've taken it upon ourselves to outline a comprehensive breakdown of the pros, cons, and overall bottom line of super greens powder supplements.

"Just tried it for the first time and I am really impressed. I enjoy the taste of the peppermint and I definitely feel a nice pep in my step instead of feeling sluggish."

Raymond, United States, August 2022

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The Basics

Before we get into the benefits and potential side effects of consuming greens powders, it's essential that you have a general understanding of the supplements. Some basic questions you may have are:

What is super green powder? Green powders are dietary supplements made from a dehydrated mixture ranging between 20-40 ingredients. Many include leafy greens, vegetables, fruits, vitamins, and other ingredients widely understood to support a healthy lifestyle.
How do you take green powders? While your method of consumption depends on your personal preferences, most people take green powders by mixing them into liquids such as water, juice, or smoothies.
Is a greens powder better than whole foods? Up front, it's essential to state that no dietary supplement will ever fully replace high-quality, whole foods. That being said, super greens supplements may provide a fast, convenient way to increase your nutrient intake and support your overall health when taken alongside a balanced diet and with the knowledge of your healthcare provider.
Who should take greens powders? While almost anybody can take super greens powders, those who have trouble maintaining a healthy diet or meeting their recommended fruit or vegetable intake may find that super greens powders are a convenient option available to them.

The Good: How Greens Powder Supplements Can Support Your Healthy Lifestyle

The Good: How Supergreens Powder Supplements Can Improve Your Health

Although everyone is different, consuming greens powders may provide some much-needed support for your overall health, similar to those you might experience by switching to a plant-based diet. With greens powders, you are able to concentrate natural ingredients into a convenient, inexpensive daily supplement and potentially improve your health. When choosing a greens formula, look for one that supports the following:

Immune Function

Concentrated sources of vitamin A, vitamin C, selenium, zinc, and other nutrients in high-quality greens powder have been recommended by doctors and nutritionists to help support immunity. Additionally, many greens supplements claim to help increase your body's ability to absorb nutrients and potentially reduce aches and pains associated with inflammation, contributing to a healthier immune system.

Eye and Cognitive Health

Found primarily in leafy greens such as kale and spinach, vitamin K has been linked to various potential health benefits, such as stronger eyesight. Most impressively, perhaps, this vitamin has also been shown to have neuroprotective qualities, aiding in cognitive health.

Contains Pre and Probiotics

A common concern for people interested in improving their health is regulating their digestion and aiding in the cleansing of their systems. While everyone has a different gut biome, it is common practice to take pre- and probiotics for these reasons, both of which can commonly be found in many greens powders.

As such, many people may experience bowel movement regularity, reduced intestinal inflammation, and track better fiber intake after introducing greens powder to their daily regimen.

Energy

While some superfood powders claim to balance energy by including caffeine and other stimulants, others rely on nutrients in organic vegetables that help support your overall wellness.

Specifically, blue-green algae such as chlorella have been shown to help support an increase in energy levels, and slow-release carbohydrates are known to provide even, steady energy that is accessible throughout the day.

Potential Supergreens Powder Side Effects

While every greens powder available on the market purports health benefits, there may also be side effects depending on your biological makeup; mild digestive upset, allergies, ingredient sensitivity, and medication interference may occur when taking a new supplement. If you feel you may fall into one of these categories, consult a healthcare professional or a licensed dietitian or nutritionist before introducing a greens powder to your routine.

If you do choose to incorporate this or any similar dietary supplements into your life, keep an eye out for the following:

Mild digestive upset

The most common side effect reported from taking super greens powders is mild digestive upset. Because greens powder is a super-condensed version of whole foods, most blends can include significant amounts of greens such as spinach or kale. These ingredients, though generally healthy, contain large amounts of vitamin K. This vitamin, while helpful for building bones, is usually well-tolerated but may mild digestive upset.

If you have struggled historically to digest natural sugar substitutes or significant amounts of fiber, consult your doctor or speak to a licensed dietitian before continuing your intake

Possible Medication Interference

Greens powder formulations may include ingredients such as ashwagandha or ginkgo root, both of which may cause an adverse reaction when taken with certain medications.

It's always best to speak with your healthcare provider before including a new supplement in your routine, especially if you are currently taking prescription medicines that might interact with the ingredients in a non-prescription supplement.

Allergic Reactions

Although allergic reactions are rare amongst those consuming greens powders, they are also the most easily prevented. This type of reaction may manifest as simple sinus symptoms, or it can be more severe, resulting in a rash or hives appearing.

Tell your doctor if you have ever had any unusual or allergic reaction to dietary supplements or if you have any other types of allergies, such as to food dyes, preservatives, or animals. It’s always best to read the package ingredients carefully.

Overconsumption

While the best super greens supplements include key vitamins, minerals, and other vital nutrients intended to promote optimum health, some companies have been known to pack their formulas with more vitamins than the average person needs.

Though a person's body may naturally pass and eliminate most excess vitamins, fat-soluble vitamins such as A, D, and E have been shown to accumulate in the system when taken in large quantities over an extended period. Because of this, it's best to opt for a greens powder that aims to support a nutritional balance, especially when taken alongside a balanced diet.

Also, it's always important to check how much of each nutrient you consume across all supplements you may be taking. Even if the nutrient content in your greens powder isn't overinflated, taking too many supplements may result in the same vitamin or mineral toxicity.

Heavy Metal Buildup

Because greens powders are a concentrated serving of green vegetables, fruits, and some algae refined into powder form, they can provide a powerful dose of those ingredients' benefits—and their drawbacks.

For some algae specifically, this can mean the presence of heavy metals in your supplement. To avoid these dangerous metals, finding a greens powder that uses only quality ingredients and third-party tested produce is essential.

Acid Reflux

Experienced most commonly in blends with added caffeine from green tea extract or other stimulants, this side effect can be unpleasant and immediate with some users. If you have a history of reacting poorly to caffeine, artificial sugar replacements, or other stimulants, make a point to choose a superfood powder that avoids these ingredients and instead focuses on clean, simple, whole foods.

The Bottom Line

At the end of the day, the decision as to whether or not you should begin taking a greens supplement is entirely yours to make, with the help of research or a healthcare professional. While it is true that a small number of people may experience side effects when taking a greens powder, those effects can largely be avoided with proper planning and information. Even so, with a small amount of research, almost anyone can find a brand and formula that works for their needs.

Why Try Super Greens?

If you're uncertain about which greens supplement is right for you, we suggest trying Super Greens. Streamlined, straightforward, and made with organic vegetables, our research has identified this product as the greens powder recommended by dietitians for its high value and super-packed nutrition that helps support overall health and wellness.

Super Greens uses only the highest quality ingredients, such as bioavailable chlorella, spirulina, and barley grass. Also, this blend avoids stimulants, unnatural additives, and unnatural sugar alternatives to help reduce your chances of any adverse reaction.

Only 1 in 10 adults in the U.S. eat enough fruit and vegetables, and ingesting this daily recommended intake is critical in leading a healthy lifestyle.

Live it Up has created a great-tasting greens powder to help support your health for the better. With this blend, superfoods are combined with pre- and probiotics to help support immune function, aid in digestion, and promote overall wellness. Here are some of the pros we love about this blend:

Made with organic vegetables
Plant-based, vegan, and gluten-free
Non-chalky formula will not change the consistency of drinks, along with all-natural enzymes
No fillers, added sugar, sweeteners, or artificial ingredients

With 20+ ingredients packed with essential vitamins and minerals, this greens powder offers great support for overall health and wellness.

FAQs About Super Greens Powder Side Effects

While we did our best to cover any questions or concerns you may have regarding greens powder side effects, we understand that there may be lingering doubts. If so, check our frequently asked questions for the answers you need.

Can super greens make you sick?

When starting a greens powders supplement, some individuals may experience mild side effects. It's important to note that these effects are generally transient, and they are not known to cause severe illness. If you have any concerns or experience prolonged discomfort, it's always a good idea to consult with your healthcare provider for personalized advice.

Can greens powders make you regular?

With the probiotics available in many super greens powders, they are well-known for their support of gut health. They are also known to increase fiber, which is essential for promoting digestive balance.

What happens when you start taking greens powders?

Upon introducing greens powders to your diet, the common results are maintained energy, immune system support, feeling well-rested after sleeping at night, and gut health regulation. Before taking greens powders, carefully read and follow any precautions on the label, especially serving sizes and frequency.

Are green powders good for you?

For most people, yes! If consuming the daily recommended dosage of greens is not achievable by eating whole foods, a greens powder may help support a healthy digestive system, aid in muscle fitness, and promote a balanced immune response.

How do I choose a super greens powder for me?

Speaking to your physician may be the best bet if you are unsure of a green powder that suits you and your medical history. Always check labels for any allergic ingredients and anything that may interact poorly with your body.

References

About the author:

Lena Bakovic, MS, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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