Greens powders (like AG1) have exploded in popularity, promising a convenient 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 help you decide if greens powders are right for you.
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 tell us about how effective they are? Let's dig in.
Our research is 100% transparent. Please visit our open-source, collaborative analysis to review our data and share any suggestions for improvements.
Greens powders vary widely in their ingredients. Here's a closer look at some common ingredients and their potential benefits:
- 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 than 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.
Our top-rated greens powder, based on rigorous and 100% transparent research & testing. #1 of 23 products evaluated.
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After thoroughly testing 23 greens powders, Green Vibrance emerged as our clear winner. What stood out most was the brand's commitment to making an incredibly pure product with total transparency—every ingredient is precisely measured and disclosed on the label. They also rigorously test their products using third party labs, and provided us with example certificates of analysis of the results, when we reached out to them for details. The formula balances nutrient-rich organic ingredients without any added fillers or harmful additives. During our week-long real-world taste test, we noticed sustained energy levels and improved digestion, and its taste was very manageable! At only $1.65 per day, it's a lot more affordable than many of the more expensive and often heavily advertised alternatives—like AG1, Huel or Sakara.
• Comprehensive third-party testing for purity and label accuracy
• Fully transparent formula with no proprietary blends
• 100% organic ingredients
• Formula free from harmful additives and fillers
• Superior nutritional profile
• Excellent performance in real-world 7-day taste, energy and gut health test
• Non-GMO, Soy-free, Dairy-free, Gluten-free, Vegan-friendly
• Earthy greens taste may take time to adjust to
• Pricing reflects high-quality ingredients
• Should be refrigerated after opening
High ratings on iHerb, Amazon and the Better Business Bureau®.
