However, if you’ve always struggled to reach an ideal daily greens intake (hey, no one is perfect), one supplement solution to consider is a greens powder. We consulted experts to get the scoop on all of their varied benefits, and find the best greens powders out there. While greens powders aren’t a direct substitute nor an excuse to push whole vegetables off your plate, they can help bridge the gap. Some greens powders use a combination of these methods to get their finished product. That’s because dehydrating the whole vegetable can have a stronger taste that’s off-putting to some. On the other hand, the juice from fruits and vegetables tends to be a bit sweeter. But don’t be fooled by the name. Many greens powders also contain plenty of beneficial, non-greens ingredients too, like leafy green veggies, fruits and grasses. Ingredients vary by brand, but some of the most commonly included are: But, of course, the important thing is what these nutrient-dense plant ingredient blends do in your body. Researchers from an older study done in postmenopausal women found that certain phytochemicals in cruciferous vegetables can help remove estrogen byproducts.* Many greens powders contain a variety of cruciferous vegetables, which include: For example, spinach is a rich source of folate and betaine, while spirulina offers methionine, an essential amino acid. Folate, betaine, and methionine are compounds that play a vital role in a natural detox process in the body called methylation. Cruciferous vegetables and artichoke promote the production of glutathione, one of the most important antioxidants for detoxification2 and helping protect the body from free radicals.* They also help maintain the body’s levels of a compound called metallothionein.* According to one review, metallothionein can attach to heavy metals3 like lead, mercury, and cadmium and help remove them from the body.* Greens powders are a simple way to increase the nutrient density of your diet and consume a concentrated blend of fruits and vegetables without a lot of effort. One scoop of greens powders can contain as many as 30 plus different vegetables, fruits, and superfood bioactives. Because of the potency of greens powders, researchers from one study wanted to see what would happen to the levels of different vitamins in the blood after regular supplementation with a fruit, berry, and vegetable powder. Participants in the study took six supplement capsules every day for eight weeks. After the testing period, researchers tested blood levels of specific nutrients and found increases in vitamin E, lycopene, vitamin C, and beta-carotene and retinol (two forms of vitamin A). The researchers found that the addition of the vegetable powder helped optimize both the glucose and insulin responses4.* Research suggests that a higher intake of vegetables is associated with better cognitive health and trajectory in older adults5.* Eating vegetables may also improve cognitive function6.* They found that mixing the greens powder into water and drinking two glasses daily significantly benefited blood pressure in the group, even though they didn’t experience any weight loss.* A high acid load, as its called, may make you feel less vibrant and healthy. Research shows8 that greens powders can help neutralize acids, decreasing your overall acid load and contributing to improved health.* As an added bonus, some premium greens powders even sneak in prebiotic fibers, probiotics, and even digestive enzymes. An organic whole foods blend of these ingredients would be above and beyond. Here are the ingredients you’ll find in the best of the best greens powders. In fact, a single serving of kale provides all of the vitamin A that you need for the entire day. Dark, leafy greens have also been connected to promoting better gut health9 and supporting immune function10.* Ingredients like beets, carrots, blueberries, and acai have a natural sweetness that makes the powders more palatable. Sea vegetables also naturally contain magnesium, calcium, iron, potassium, folate, vitamin K, and vitamin C. Through preclinical and clinical research, sea vegetables have also been linked to processes that support balanced blood sugar levels11 and LDL cholesterol levels12, as well as immune support13.* In fact, they’re so important that Amy Shah, M.D., a double board-certified integrative medicine doctor, says if you could eat only five superfoods, spirulina should be one of them. For example, turmeric has anti-inflammatory properties in the body, while ginger supports healthy digestion and helps maintain healthy cholesterol levels14.* Ashwagandha, which is categorized as an adaptogen, can help improve the way your body reacts to stress15.* Some greens powders also contain herbs, like parsley, echinacea, and milk thistle. While vegetables and fruits promote good gut health and a balance of healthy bacteria on their own, targeted prebiotic fiber (e.g. inulin) and probiotic strains can directly nourish and support beneficial bacterial strains and microbial diversity in your gut microbiome.* mindbodygreen’s organic veggies+ makes it easy to reap the nutritional benefits of sea veggies as well as all the other powerful ingredients in this delicious blend, such as leafy greens, berries, ginger, turmeric, cinnamon, digestive enzymes, prebiotic fiber, and probiotics.* It’s USDA-certified organic without synthetic vitamins or minerals, ensuring you’re getting all natural goodness from this whole foods blend. Simply add it to smoothies, soups, sauces, and more." —Jessica Cording, M.S., R.D., CDN, author of The Little Book of Game Changers
mindbodygreen, organic veggies+ ($60) —Valerie Agyeman, R.D., Women’s Health Dietitian Chlorella has unique properties that make it great for promoting cellular repair and regeneration. It’s also one of the few sources of vitamin B12 found in plants and has been found to help carry out some of the toxins that make their way into our body. Pro tip: Look for “cracked cell wall” or “pulverized cell wall,” so it can be more easily broken down and digested."* —Lisa Hayim, R.D., founder of The Well Necessities
I mostly add the greens to my smoothies, but you can also sprinkle the powder over yogurt or mix into water for a quick drink. I love that there are no artificial ingredients. I have even used this product with some young clients to switch them to a healthy beverage and away from sugary drinks."* —Melanie Beasley, R.D. at Nutritional Weight & Wellness Fruits & Greens
—Leah Silberman, R.D., founder of Tovita Nutrition Green Superfood,
—Ella Davar, R.D., CDN
—Maggie Moon, M.S., R.D. —Courtney Swan, M.S., founder of Realfoodology
Raw Spirulina Powder, MRM ($16) Walmart.com, Mrmnutrtition.com One of the easiest ways to incorporate greens powders into your day is to add them to smoothies. You can keep it simple by adding a serving of greens powders to some unsweetened vanilla almond milk in a blender, or you can incorporate your own mix-ins, like half a frozen banana, a squeeze of lemon, hemp or chia seeds, or unsweetened shredded coconut. If you want to keep your greens powders savory, then you can stir them into soups for an extra dose of veggies or add them to your scrambled eggs. You can even incorporate them into your favorite veggie dishes for added antioxidants. Here’s some recipes we love for using greens powders in clever ways. So greens powders can certainly help increase your overall nutrient and phytonutrient intake,* but they don’t replace vegetables. Greens powders are often lower in fiber than their whole vegetable counterparts. For example, while a typical serving of greens powders with 30 plus vegetable, fruit, etc. ingredients contains 1-3 grams of fiber, a single serving of whole broccoli will give you 3.8 grams. When fruits and vegetables are dried and turned into a powder, they may not offer the same fullness that chewing the whole foods do. Studies show16 that when you chew your food, you tend to feel more satisfied and are likely to eat less during the day. That’s because chewing seems to have a positive impact on the hormones in your gut that control your appetite and satiety levels. The best approach is to combine a daily dose of greens powder with a diet that’s also rich in plenty of vegetables, fruits, and other nutrient-dense whole foods. Since greens powders contain vegetables in a condensed form, they’re also may be concentrated in specific vitamins, like vitamin K, which can interfere with blood-clotting medications. If you’re on blood thinners or other medications or you have chronic health problems, always check in with your doctor before taking a new supplement, greens powders included. Even if you don’t fall into these categories, it’s important to make sure you’re getting your greens powders from a trusted source. Make sure the supplement manufacturer can verify that the greens have been tested for quality, for features like purity and potency. It’s even better if the the greens powders have been certified through a third-party testing laboratory. That way, you know you’re getting exactly what’s listed on the label and nothing else. And make sure you’re sticking to the recommended serving size. A scoop or two per day, along with a healthy, plant-rich diet, is all you need. Our team ensures that each supplement product is thoughtfully formulated–from the active ingredients to those “Other ingredient” excipients too. We are highly preferential towards clean formulas that are plant-centric (and oftentimes vegan or vegetarian) as well as free of GMOs, gluten, soy, dairy, major food allergens, high-fructose corn syrup, artificial sweeteners, synthetic dyes, and more. Overall, we recommend products with clean ingredients at efficacious doses in bioactive forms. Whenever possible, we celebrate and elevate plant-origin (i.e., plant-sourced) ingredients from a variety of botanicals. Ingredient source and innovation are top of mind for our critical reviews and selection of supplement products. We prioritize forward-thinking formulations and delivery formats that are genuinely helpful in transforming your health. We include supplement brands and products that prioritize quality. This includes robust manufaturing practices and comprehensive purity and potency testing. You can learn more about mindbodygreen supplements+ manufacturing and quality testing practices here. But while research shows that greens powders offer many of the same benefits as whole vegetables, they don’t take their place.* The best approach to greens powders is to include them as part of a healthy, whole-foods-based diet.* When purchasing a greens powder, make sure you’re getting your greens from a reliable source so you know it’s safe and pure. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
