Greens powders have exploded in popularity, promising a convenient and concentrated way to boost your daily intake of fruits, vegetables, and other nutrients. But are these supplements all they're cracked up to be? Let's dive deep into the science and separate fact from fiction to help you decide if greens powders are right for you.
Hi! We're Alec and Michael—one data scientist and one former Oxford University biologist, both health enthusiasts. We're here to provide a 100% transparent, research-backed review of greens powders. We show our work and welcome your feedback.
Greens powders are dietary supplements typically made from a blend of dried, powdered fruits, vegetables, and other ingredients. These powders are usually mixed with water or another beverage, making them a seemingly easy way to increase your nutrient intake. But what does the research actually suggest? We explore.
Our research is 100% transparent. Please visit our open-source, collaborative analysis to review our data and share any suggestions for improvements. We welcome questions or comments directly.
Greens powders vary widely in their ingredients. Here's a closer look at some common ingredients and their potential benefits:
Some common components include: Leafy greens: Spinach, kale, collards, parsley. Seaweed: Spirulina, chlorella. Grasses: Wheatgrass, barley grass, alfalfa. Vegetables: Broccoli, carrots, beets. Fruits: Blueberries, raspberries. Herbs: Milk thistle, astragalus. Probiotics and prebiotics: For gut health. Digestive enzymes: To aid nutrient absorption.
We painstakingly collected over 3,900 peer-reviewed clinical studies of the effectiveness of 550 of the most common supplement ingredients. We've used this fact-base in our assessment of the formulation quality of the greens powders we tested.
While greens powders can provide a concentrated source of nutrients, the bioavailability of those nutrients may be lower compared to whole foods. Bioavailability refers to the extent to which your body can absorb and utilize a nutrient.
While greens powders can provide a concentrated source of nutrients, the bioavailability of those nutrients may be lower compared to whole foods. Bioavailability refers to the extent to which your body can absorb and utilize a nutrient.
Whole foods contain fiber and other compounds that can enhance nutrient absorption. For example, vitamin C in whole foods can help improve the absorption of iron. In contrast, greens powders often lack these synergistic components.
To illustrate this, consider the example of iron. Iron from plant-based sources is known to have lower bioavailability than iron from animal sources. However, consuming vitamin C-rich foods alongside plant-based iron sources can significantly enhance iron absorption. This is because vitamin C helps convert iron into a form that is more easily absorbed by the body.
Some studies suggest that the processing involved in creating greens powders may reduce the bioavailability of certain nutrients. Furthermore, there is a lack of data supporting the bioavailability of nutrients in greens powders once they are absorbed. This highlights the importance of considering the form in which you consume nutrients and the potential impact of processing on nutrient absorption.
While dehydration preserves nutrients in greens powders, it also removes the water content that is essential for the structure of fresh vegetables and their synergy with other nutrients. This further emphasizes the importance of consuming whole foods for optimal nutrient absorption and utilization.
Greens powders can be a significant expense, especially when compared to the cost of whole foods.
On average, greens powders cost $2-3 per serving, while fresh vegetables cost around $0.50 per serving. This cost difference becomes even more significant when you consider the weekly recommended servings of vegetables. For example, if you aim to consume 35 servings of vegetables per week, the cost of greens powders could quickly add up compared to buying fresh or frozen vegetables.
Frozen fruits and vegetables are even more affordable, with a 12-ounce bag of frozen mixed vegetables providing four servings for around 99 cents. Frozen produce can be a convenient and cost-effective way to increase your intake of fruits and vegetables.
With so many greens powders on the market, it can be challenging to choose a high-quality product that meets your needs. Here are some key factors to consider:
Look for products that have been independently tested by third-party organizations to verify their purity, potency, and quality. These certifications ensure that the product meets certain standards and is free from contaminants like heavy metals, pesticides, and microbes.
Choose greens powders made with organic ingredients whenever possible. Organic farming practices help reduce exposure to pesticides and other harmful chemicals, promoting both your health and the environment.
Avoid greens powders with added sugars, artificial sweeteners, flavors, colors, or preservatives. These additives can negate the health benefits of the greens and may even have negative health consequences.
Be wary of products that list ingredients as part of a "proprietary blend." This means the manufacturer doesn't have to disclose the exact amount of each ingredient. This lack of transparency makes it difficult to assess the product's true nutritional value and potential for interactions or side effects.
Consider the overall formulation quality, including the types and amounts of ingredients. Look for products with a diverse blend of fruits, vegetables, and other nutrients in meaningful amounts. Consider your individual needs and preferences when evaluating the formulation. For example, if you're looking for a greens powder to support gut health, choose one with probiotics and prebiotics.
We evaluated 23 greens powders against six key criteria: third-party testing, organic certifications, presence of harmful additives, ingredient transparency, and formula quality. We tested the best-performing options for taste, and impact on energy levels & gut health.
Unlike most review sites that rank products based simply on price, the author's taste preferences or hidden affiliate incentives, we took a cleaner, deeper, and more scientifically rigorous approach. We analyzed all 23 products against five objective factors. Remember: we're looking for the greens powder to consume every single day. That means we’re hunting for the brand that’s honest and transparent, with a formulation that’s genuinely clean and proven to support health. Bright packaging, massive marketing budgets and a sugary taste won't cut it for us!
Our research is 100% transparent. Please visit our open-source, collaborative analysis to review our data and share any suggestions for improvements. We welcome questions or comments directly.
