Green Powders

Green powders are currently everywhere, with a global market projected to hit $960 million

by 2035. But are they worth drinking, and do they really work?

Powdered greens consist of a blend of various fruits and vegetables that have undergone a drying process and are then finely ground into a powder. This powder is convenient for incorporating into drinks, smoothies, or food. Freeze-drying is frequently used to maintain the nutritional integrity of the greens while producing a fine powder. However, certain brands opt for alternative dehydration techniques, such as air-drying or high-temperature drying, which are cheaper and faster, but they may result in a reduction of nutrient content.

The components of powdered greens supplements can differ depending on the brand, so it's important to check the ingredients list. Typical ingredients include:

•  Leafy greens such as spinach and kale, and wheatgrass

•  Nutrient-dense seaweed such as chlorella and spirulina

•  Vegetables such as broccoli, cabbage, and beetroots.

•  Fruits such as high-antioxidant berries, including blueberries and acai berries.

•  Herbs such as basil and parsley.

•  Probiotics and prebiotics.

•  Green tea extract

•  Additional vitamins and minerals

  
  

So why would you want to take these?

Some blends include components like green tea extract, probiotics, prebiotics, and a variety of vitamins and minerals. Green tea extract offers energy-boosting benefits due to its caffeine content and high levels of antioxidants. Probiotics and prebiotics support your gut microbiome, optimising a healthy immune system and aiding in disease prevention.

Additionally, powdered greens are often rich in vitamins A and C, which bolster your immune health and overall well-being. Although extensive research on powdered greens is limited, a few small studies suggest they might help reduce oxidative stress 1 or lower blood pressure 2. They’re convenient for travel and can be kept at your desk when you need an extra boost of energy or nutrients.

There is actually very little research on green powders, and most of these powders are not currently regulated, so we don’t always know how effective they are. One of the issues is that some brands have proprietary blends, so we don’t know exactly how much there is of each ingredient is in the powder which makes it hard to test its efficacy. Supplement companies don’t have to prove that what they say is in their powders is actually in their powders, unless they choose to have their product independently tested by a third-party lab, which can verify its listed ingredients and check for ingredients that shouldn’t be in there, like heavy metals, common allergens, or harmful toxins. 

Vitamins found in powders, particularly fat-soluble ones like A and E, carry a higher risk to your health when you don’t know how much they contain. Unlike water-soluble vitamins, which are flushed out through urine after your body absorbs what it requires, fat-soluble vitamins accumulate in your liver and fatty tissues. For instance, excessive intake of vitamin E might lead to blood clotting issues, while exceeding the recommended daily limit of vitamin A can cause joint pain and liver damage. Many powdered greens are rich in vitamin K, so if you’re using blood thinners or medications, these might interact with vitamin K, impacting blood clotting, so it's crucial to consult your healthcare provider before using them. Individuals with chronic health conditions should be cautious, as some supplements can interact adversely with medications. If you suffer from a chronic digestive condition like irritable bowel syndrome or inflammatory bowel disease, talk with your health care professional or doctor before consuming a greens powder that includes probiotics or

significantly boosts your fibre intake, as these could worsen your symptoms. Many of these green powders come with a hefty price tag, so are they really worth it? A supplement can’t substitute for a balanced diet filled with foods you enjoy. By focusing on a powder, you miss out on the benefits of whole fruits and vegetables, especially their fibre content. For instance, a scoop of greens might contain 2 grams of fibre, whereas a piece of fruit like an apple with its skin contains about 4g of fibre. The daily requirement for fibre is a minimum of 30g of fibre a day, and eating the recommended 5 – 7 portions of fruit and vegetables throughout the day can help to reach this goal and support our gut microbiome.

Eating a wide variety of fruits and vegetables from different colours of the rainbow should form the base of your diet and support your overall health. Whilst the cost of fruit and vegetables can add up, eating seasonal fruit and vegetables can be cheaper than some of these powders, but they do require time to prepare and a fridge for storage.

While you might notice an improvement in how you feel after using greens powder—especially if your diet previously lacked produce and essential nutrients—it's crucial not to replace whole fruits and vegetables with it. Consider greens powder as an extra boost, particularly if travelling rather than a regular part of your routine.

If you would like to know how you can add more fruit, vegetables and fibre to your diet to

support both your gut health and immune system. Book in for a free discovery call with me.

References

1 Rao V, Balachandran B, Shen H, Logan A, Rao L. In vitro and in vivo antioxidant properties of the

plant-based supplement greens+™. Int J Mol Sci. 2011;12(8):4896-908. doi: 10.3390/ijms12084896.

Epub 2011 Aug 3. PMID: 21954333; PMCID: PMC3179140.

2 Zhang J, Oxinos G, Maher JH. The effect of fruit and vegetable powder mix on hypertensive

subjects: a pilot study. J Chiropr Med. 2009 Sep;8(3):101-6. doi: 10.1016/j.jcm.2008.09.004. PMID:

19703665; PMCID: PMC2732245.