If your fruit and veg intake is looking a little paltry, then you might consider a greens powder supplement to give your health a boost. After all, we know that a diet filled with fruits, vegetables and whole foods is the key to good health, and if it’s green it has got to be good for us. Right?
I spoke to Helen Bond, a dietitian and a spokesperson for the British Dietetic Association (BDA), to find out. She says that greens powders can provide benefits as a supplement to a healthy diet, but it’s important to maintain a “food first” approach.
Are green powders actually good for you?
“Firstly as a dietitian, I will always recommend that whole fruits and veg come first, and powders and supplements come second. They essentially supplement a healthy diet,” says Bond.
“If you’re eating a healthy diet then adding a greens powder on top won’t do any harm and it may have benefits. However, we know that eating fruits and veg has huge beneficial outcomes for our health.”
Bond reiterates that it’s diet first, always, but because green powders are made up of lots of different ingredients they provide various vitamins and minerals in small amounts, topping up our nutrient intake. Some provide other beneficial elements too.
“Only a third of us are making the [UK government-recommended] five-a-day fruit and vegetable quota,” says Bond, who notes that while some of the powders do provide one of your five-a-day, they often don’t provide all the things we get from whole fruits and veg. This can include that all important nutrient: fiber.
What are the benefits of drinking powdered greens?
“Greens powders definitely do provide some vitamins and minerals,” says Bond. “Some provide iron and some provide prebiotics, which help to feed our gut microbiota. Gut health is so important—70% of our immune system is in our gut. Some greens powders also provide probiotics.”
Botanical extracts called adaptogens can also be found in greens powders. Bond explains that these can help relieve stress in the body.
“Yes, greens powders might make you feel better, but they might also make you feel better because you think they’re meant to, like a placebo effect,” says Bond.
Many greens powders can be costly, but Bond says that you shouldn’t choose a greens powder based on its cost. “Delve into them and do your own research into the ingredients. Check for protein, for example—you might need more protein if you exercise.”
What are the side effects of taking greens supplements?
“Some greens powders provide a source of caffeine so be aware of this, as those with an irritable bowel may be sensitive to caffeine,” says Bond.
“Sometimes greens powders have a lot of vitamins and minerals within them, and if you’re taking a multivitamin supplement already you might be getting too much of certain nutrients, especially fat-soluble vitamins which stay in the body.”
She also notes that inulin fiber may be found in some brands. “Inulin fiber is helpful for some as it’s a type of fiber, but for others it can lead to discomfort,” says Bond.
And a less serious side effect can be how you react to the taste. “Ingredients like spirulina can taste revolting,” says Bond.
Can you drink greens powders every day?
In short, follow the advice on your greens powder packet.
“Look at the ingredients and what the manufacturer recommends,” says Bond. “Most won’t do harm, but follow the instructions on the packet.”
Bond adds that if you’re on any medication, then check with your doctor before taking a greens powder. This includes medication for blood pressure, diabetes and thyroid dysfunctions.
“Also if you’re celiac, check the ingredients as the powder may not be gluten free. I wouldn't recommend anyone pregnant or breastfeeding take these powders either.”
Six Greens Powders: Tried And Tested
An easy-to-mix fruit and greens powder that is great-tasting and nutrient-rich. As well as containing an impressive variety of superfoods, this greens powder also has a digestive support blend with ingredients such as aloe vera, cinnamon and liquorice, plus a probiotic blend, so your gut gets some attention too.
This one is on the lower end of the greens powder price spectrum, meaning greens powder can become a regular habit without breaking the bank.
Taste test: I’m a fan of this tasty chocolate orange powder—it makes a great alternative to a sugary, less nutritious snack and it does genuinely taste like a chocolatey treat. In fact it tasted so good that I was slightly skeptical about why it was so sweet, but rest assured, stevia is the natural sweetener of choice here.
AG1 is one of the original greens powders (it was originally known as Athletic Greens) and has built up a fan base with celebrities, such as Lewis Hamilton, as well as renowned US physician Mark Hyman. There are 75 ingredients and I’ve checked them against the ingredients that dietitian Helen Bond highlighted to me: AG1 contains adaptogens (good), doesn’t contain caffeine (good) and contains inulin (good, though it can disagree with some). With prebiotics and probiotics, it’s the best bet for having a positive effect on your gut health. It’s the most expensive of the greens powders I’ve tried, though it’s cheaper to sign up for a monthly subscription (you can cancel any time).
Taste test: I loved it. It mixes easily with water and is full of flavor, with hints of vanilla and pineapple. It also includes the natural sweetener stevia, so if you like some sweetness you won’t be disappointed.
I was keen to try this “sneaky” greens powder aimed at children aged four to 12 because I hoped it would be less likely to taste so green—a bit like sneaking veggies into mashed potatoes.
Inside each scoop is a selection of freeze-dried greens, freeze-dried berries, other fruits and veggies, cereal grasses, microalgae and friendly microflora, as well as botanicals and phytonutrient-rich foods. Think spirulina, acai berries, kale, watercress and blackberries.
Taste test: This really doesn’t taste particularly healthy at all, and I can see why children wouldn’t mind it. According to the brand, it’s also great for adults who might not enjoy a strong-tasting greens powder. It’s easy to drink, and full of health benefits—I felt pretty smug mixing a scoop of this powder with a glass of water.
The cheapest powder in our selection, this one contains the fewest ingredients—but it still packs in hemp protein, wheatgrass, barley grass, pineapple, chlorella and spirulina powders. It’s rich in iron, zinc, protein, fiber, vitamin E and vitamin B12 plus it’s a source of vitamin C, which contributes to a normal immune function. Of course, paying more can get you an even wider variety of ingredients.
Taste test: This is probably the “greenest” tasting powder I tried: If you can’t handle the taste of it alone, try adding it to a smoothie with some sweet fruits. It mixes well, though, and isn’t grainy whatsoever.
This super greens powder developed with supermodel Elle Macpherson certainly isn’t cheap, but the maker claims that just one 2tsp serving supports all 11 systems of the body—from the immune and digestive systems to hair, skin and nail health.
It’s packed with more than 40 sustainably sourced ingredients including barley grass, spinach powder, goji berry, pomegranate, broccoli, L-glutamine, turmeric and papaya extracts.
This powder is available unflavored or in three flavors: pineapple and lime, lemon and ginger, and blood orange.
Taste test: In true supermodel style, I dished out a serving of the unflavored powder and mixed it with a full glass of water. It tastes “green” for sure, but it’s not too unpleasant, and there is some lingering sweetness thanks to the fruity elements. I like it—it’s just the price that’s off-putting.
One scoop of this greens powder contains an impressive blend of 36 fruits and vegetables. Arbonne says that the ingredients used are derived from whole foods that have been dehydrated. As well as greens, it contains red, blues and yellows, so you are really hitting the spectrum of fruit and veg colors—eating the rainbow being one of those useful diet maxims. This has been sweetened with stevia and cane sugar, which may put some people off.
Taste test: The sugar does make this sweet enough to enjoy—I drank it with water and actually enjoyed the taste. It’s reasonably good value but there are cheaper alternatives out there. This would become an expensive habit were you to buy it monthly.
