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

Discover the side effects of greens powders, how to curb potential symptoms, what to look for on ingredient labels, and how incorporating a powder into your daily diet may benefit you.

By Lena Bakovic, MS, RDN, CNSC

— On Dec 20, 2024

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

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For those looking to support their overall health and maintain balanced eating habits, an effective supplement regimen can likely provide the necessary nutrients you need alongside a balanced diet. With the sheer number of supplement options 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 concentrated dose of whole fruits and leafy vegetables and formulated for digestive wellness, greens powders are one of the fastest-growing dietary supplements in the industry. From their vitamin profiles to nutrients such as probiotics and digestive enzymes, incorporating a quality greens powder like Live it Up Super Greens in your daily routine may help with some health issues you’re facing.

Despite this, many people still have understandable reservations about using dietary supplements. 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.

Greens Powder 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 of 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. You should always prioritize quality fruits and vegetables in your diet. 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 for getting their daily necessary nutrients.

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 into your routine.

If you choose to incorporate a greens powder or similar dietary supplements into your life, keep an eye out for the following:

Mild Digestive Upset

The most common side effect reported from taking greens powders is mild digestive discomfort. Because these products offer 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 is helpful for building bones and usually well-tolerated, but may cause mild digestive upset for some.

Additionally, introducing a new probiotic to your gut microbiome, which many greens powders feature, could require a short transition period to get used to. Some people may experience initial side effects like gas, bloating, or constipation, which usually clears up in a few weeks.

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

Possible Medication Interactions

Greens powder formulations like AG1 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.

Possible allergic Reactions

Allergic reactions are rare among those using greens powders since they are the most easily prevented side effect. An allergic reaction may manifest as simple sinus symptoms, or it can be more severe, resulting in the appearance of a rash or hives.

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. To keep with regulation, the package must disclose any common allergens and whether the product was produced in a facility where cross-contamination may occur.

Some companies, like Live it Up, are careful to produce their greens powder in an allergen-free facility to avoid the risk of cross-contamination. On the other hand, some brands, such as AG1 and Primal Greens, produce their greens in facilities that also process nuts, wheat, or other allergens. Make sure to do the research before trying a greens powder to ensure the one you pick is safe for your body and health.

Overconsumption

While the best super greens supplements include key vitamins, minerals, and other vital nutrients intended to supporte 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 may accumulate in the body when taken in large quantities over an extended period. Because of this, it's best to opt for a greens powder that supports nutritional balance when taken alongside a healthy 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.

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 that potentially improves 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 a high-quality greens powder have been recommended by doctors and nutritionists to help support immunity. Additionally, many greens supplements claim to help the body better absorb nutrients and potentially aid aches and pains associated with inflammation, contributing to a healthy immune response.

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 strong eyesight. Most impressively, perhaps, this vitamin has also been shown to have neuroprotective qualities, aiding in cognitive health.

Digestive Balance

A common concern for people interested in supporting 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 are commonly found in many greens powders.

Because of these gut-healthy ingredients, you may experience bowel movement regularity, help with intestinal inflammation and bloating discomfort, and track better fiber intake after introducing greens powder into your daily regimen.

Energy Maintenance

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 like chlorella have been shown to help support energy levels. Additionally, these algae include slow-release carbohydrates that are known to provide even, steady energy that is accessible throughout the day.

Sleep Quality

Many supergreens powders include vitamins like magnesium, which has been linked to improved sleep quality. Additionally, the concentrated, nutrient-dense leafy greens included in these supplements are also high in magnesium and vitamin B-complex, folate, and iron, all of which are essential for the production of melatonin.

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, along with the help of thorough 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. With so many options to choose from, almost anyone can find a brand and formula that works for their needs.

Why Try Live it Up 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, Live it Up Super Greens is the greens powder recommended by dietitians for its super-packed nutrition that helps support overall your well-being.

Super Greens uses only the highest quality ingredients, such as bioavailable chlorella, spirulina, and barley grass. Also, this blend avoids stimulants, synthetic vitamins, unnatural additives, and artificial 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 probiotics and digestive enzymes 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
Non-GMO, vegan, nut-free, soy-free, and gluten-free
Non-chalky formula that does 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.

What’s the best greens powder?

The best greens powder offers a balanced blend of concentrated vitamins, minerals, antioxidants, and probiotics to support your overall health. Though everybody has their own unique dietary needs, the right supplement will complement your regular diet and not cause an overabundance of vitamins or minerals, which may be harmful.

Live it Up Super Greens is one of the best greens powders for overall wellness because it relies on organic vegetables plus probiotics to naturally provide your body with the nutrients it needs for optimal sleep, digestion, energy, and immune function.

Can super greens make you sick?

When starting a greens powders supplement, some individuals may experience mild side effects, such as digestive upset or acid reflux, which usually pass in a few weeks for mostpeople. More extreme effects like allergic reactions or medication interactions are rare but possible. 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?

Though every person is different with a unique microbiome and diet, many greens powder users have reported that these supplements help keep them regular. With the digestive enzymes and 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 super greens?

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 drinking greens powders, carefully read and follow any precautions on the label, especially the serving sizes and frequency. Though it’s possible you may experience some side effects at first, these symptoms usually pass within a few weeks.

Are green powders good for you?

For most people, yes! If consuming the daily recommended dosage of greens is not achievable in your regular diet, then a greens powder may help offer numerous health benefits, such as supporting a healthy digestive system, aiding in muscle fitness, and promoting a balanced immune response.

How do I choose a super greens powder for me?

Speaking to your physician or nutritionist 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.

Then, consider your needs. It’s important to choose a supergreens powder that seamlessly fits with your lifestyle and dietary needs. Do the research beforehand to ensure you’re purchasing one that addresses your biggest nutritional gaps. Generally, I recommend approachable supplements like Bloom Greens or Live it Up Super Greens to my clients.

What should I avoid in greens powder?

First, always take your specific health needs into consideration. If you have a known allergy, avoid supplements that include the allergen, or are manufactured in the same facility as the ingredient you’re allergic to. Or, if you get too much of a specific vitamin or mineral in your regular diet, then opt for a powder that introduces more balance into your body.

It’s also important to avoid greens powders made with non-organic, genetically modified ingredients. Additionally, try to veer away from formulas with unnecessary added sugars, synthetic sweeteners, fillers, and preservatives.

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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