We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.
Super greens powder is a dietary supplement more common now than ever before and it’s not difficult to see why. It can provide a convenient medium to consume the health-promoting compounds found in fruits and veggies. Supplementing a healthy diet with super greens powder can potentially provide a range of health benefits, according to recent research.
RELATED: Best organic protein powder
Wondering what those super greens powder benefits are? Let’s dive in.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
What are Super Greens Powders?
“Super greens powders” is a general term used for a supplement that contains dehydrated vegetables as well as other foods that are nutrient-dense, and it tends to rely heavily on green vegetables for its nutritional content. It’s so named because foods that are very high in vitamins, minerals, or phytonutrients are often referred to as “superfoods.”
The types of superfoods in these supplements vary from brand to brand, but you will typically find a combination of veggies, digestive enzymes, amino acids, probiotics, and prebiotics. These can include:
- Spirulina
- Wheatgrass
- Alfalfa grass
- Barley grass
- Alfalfa
- Chlorella
- Chlorophyll
- Ginger
- Turmeric
- Acai berries
- Blueberries
- Goji berries
- Green tea extract
- Ashwagandha
- Kale
- Spinach
- Seaweed
- Milk thistle
- Reishi mushroom
- Amylase
- Lipase
- Oat grass
In essence, super greens powder is more than what some would assume is a dried salad in a tub. Depending on what type you choose, you could be in for a greens blend that contains nutrients with a wide range of potential health benefits.
RELATED: Best protein powder for men
Super Greens Powder Benefits
Super greens powder can be a great addition to your regimen of dietary supplements for an extra source of vitamins, minerals, and antioxidants. The following are some common health benefits that can be obtained from supplementing with a super greens blend.
Immune System Support
It’s well-established that nutrients like vitamin C and vitamin A play a big role in helping to support immune health and prevent illnesses like the common cold.
A 2018 meta-analysis of 83 studies in the American Journal of Clinical Nutrition1 showed that higher intakes of fruits and vegetables lead to an enhanced immune cell profile. Essentially, the compounds found in fruits and vegetables have been shown to be an effective way of increasing the body’s supply of T cells, which are responsible for fighting off foreign particles that can cause illness and infection in the body.
It is possible to support your immune system with super greens powders, since they contain many of these same antioxidants, including vitamin C and vitamin A.
RELATED: Athletic Greens Review
Higher Energy Levels
A 2014 study published in the British Journal of Health Psychology[2] found that subjects who consumed more fruit and vegetables reported higher feelings of well-being, creativity, and more physical activity compared to subjects who ate less fruits and vegetables.
RELATED: Best protein powder for weight loss
Thus, it is likely that supplementing with super greens can yield the same energy boost. Bonus points if your super greens powder contains matcha or green tea extract, which are both powerful, but natural, sources of caffeine. Spirulina and chlorella, two common greens ingredients, are also good sources of iron and zinc, which can support energy.
Healthy Blood Pressure
The mantra of the American Heart Association is “add color,” which urges Americans to eat a variety of fruits and vegetables for heart health. This is where super greens powder can help as it can deliver nutrients from dozens of fruits and vegetables in a form that’s much more practical to consume.
RELATED: How much protein do I need?
Furthermore, a 2020 meta analysis3 of over 1.5 million subjects found that consumption of fruits and vegetables was associated with decreased cardiovascular disease, coronary heart disease, and stroke. There was no effect on cholesterol. It also identified leafy green vegetables as one of the sources that made the biggest impact on cardiovascular health.
Digestive Support
Many super greens supplements now contain probiotics, which are healthy bacteria that some research says may have positive health benefits.
A 2019 meta analysis in the European Journal of Clinical Nutrition[4] found that probiotic supplementation in healthy adults can lead to temporary improvement in gut health. The study noted improvements in stool consistency, bowel movement, and vaginal lactobacilli concentration in healthy adults. though there’s no strong evidence that these improvements are seen long-term. However, with a balanced diet and a brand of super greens that also contains digestive enzymes, you may also see less bloating and gastrointestinal distress.
Fight Chronic Disease
It’s common knowledge that fruits and veggies are great for overall health. However, according to some research, eating vegetables and fruit can also help prevent chronic diseases because antioxidants fight the damage done to the body by free radicals, a main cause of chronic illness.
RELATED: Best-tasting protein powder
A 2012 study5 supports this claim and also notes there is possible evidence that more fruits and vegetables can help to support a healthy body weight. Given that excess weight is the largest risk factor for diseases like heart disease and Type 2 diabetes, antioxidant-rich sources can potentially and indirectly prevent these conditions, especially if it helps facilitate weight loss.
How to Use Super Greens Powders
Though specific contents of nutrients vary from supplement to supplement, be advised to always follow the dose recommended on the container and avoid consuming more than the recommended daily amount. When it comes to superfoods, some people believe that more is better, but because they contain so many different nutrients, there is a risk of toxicity if you take too much.
The super greens powder is usually mixed in with eight ounces of a hot or cold beverage of your choice. If you’re into smoothies, a super greens powder can be a great addition to your favorite fruit or protein powder smoothie. The versatility is a great benefit, especially for people who don’t enjoy taking similar nutrients in the form of a pill, like a multivitamin.
RELATED: Best protein shakes
Whichever method you choose, just try your best to take this supplement consistently if you want to maximize the health benefits. It is important to note that super greens powder is a dietary supplement, not a food, and thus the benefits of greens powder still cannot take the place of food. You still should be consuming at least the daily four servings of fruits and vegetables recommended by the USDA and use super greens powder for some extra nutritional support.
RELATED: Best protein bars
Are Super Greens Powders Effective?
Consult with a physician or dietitian before beginning any dietary supplement regimen, no matter how natural it is advertised or promoted to be. This is especially true if you ail from any chronic diseases or take medications as there is a risk for harmful nutrient-medication interactions.
Please know that super greens powders cannot replace a healthful diet full of whole foods. Though they can contain an array of vitamins, minerals and antioxidants, because it comes in a powder form, super greens lack some important nutrients that can only be found in produce like dietary fiber. Dietary fiber is not only a digestive aid, but can add bulk to meals and prevent overeating.
Also, super greens powders tend to be much more expensive than just buying regular produce from the store, so the financial impact is something to consider. If you’re on a budget, super greens powders probably aren’t worth it.
Despite these facts, you can add supergreens powder to your daily nutrition as a convenient, additional source of superfoods if your wallet allows.
RELATED: Best protein chips
Super Greens Powder Benefits: Final Thoughts
A balanced diet rich in fruits and veggies, whole grains and other quality carbohydrates, and lean protein cannot be replaced by any dietary supplement, so it’s important to maintain this practice before adopting a supplement regimen.
However, when taken as directed, super greens powder can be a source of antioxidants and superfoods you may not have access to otherwise. It is also a fast, convenient, and practical method of consuming some extra vitamins and minerals. If this sounds appealing to you, you may want to consider giving super greens powders a try.
RELATED: Best protein powder for women
Super Greens Powder Benefits: Q&A
What does super green powder do?
Research suggests that super green powder can deliver antioxidants, probiotics, and other compounds that can enrich a balanced diet.
Is drinking super greens good for you?
When taken as directed, there is some evidence that suggests super greens can offer health benefits if taken consistently.
Can you drink super greens everyday?
There is a variation in the amount of nutrients included in super greens powders depending on the brand. Consult your physician or dietitian if you are unsure about the best formulation.
Are green superfood powders worth it?
Green superfood powders may be worth it if you are looking for a way to add some extra nutrients to your diet in a quick and convenient way. They are more expensive than produce, though, so keep that in mind—it’s cheaper to just buy fruits and vegetables!
References
1. Hosseini B, Berthon BS, Saedisomeolia A, et al. Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis. Am J Clin Nutr. 2018;108(1):136-155. doi:10.1093/ajcn/nqy082
2. Conner TS, Brookie KL, Richardson AC, Polak MA. On carrots and curiosity: eating fruit and vegetables is associated with greater flourishing in daily life. Br J Health Psychol. 2015;20(2):413-427. doi:10.1111/bjhp.12113
3. Zurbau A, Au-Yeung F, Blanco Mejia S, et al. Relation of Different Fruit and Vegetable Sources With Incident Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2020;9(19):e017728. doi:10.1161/JAHA.120.017728
4. Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype?. Eur J Clin Nutr. 2019;73(1):24-37. doi:10.1038/s41430-018-0135-9
5. Boeing H, Bechthold A, Bub A, et al. Critical review: vegetables and fruit in the prevention of chronic diseases. Eur J Nutr. 2012;51(6):637-663. doi:10.1007/s00394-012-0380-y
Further reading
For our C4 Ultimate Pre-Workout review, we asked personal trainer, USAW-L2, and unofficial pre-workout expert Jacob Penner his opinion on this formidable product. Read more
How good can an exercise bike under $400 be? Our PYHIGH S7 Indoor Cycling Bike review will let you know the answer. Read more
Not ready to spend hundreds of dollars on a pulley system? No problem. Learn how to create a DIY pulley system for under 30 bucks. Read more
Wondering what form of whey protein is best? We’ll break down the science behind the whey protein isolate vs concentrate debate here. Read more