What Nutritionists Really Think About The Powdered Greens Supplement Trend
If you’ve been hit by endless ads on IG plugging greens powders, we’re in the same boat. Often added to smoothies, acai bowls, and water, these trendy supps from brands such as Thorne, Athletic Greens, and HUM Nutrition seem to offer an all-in-one fix for essential vitamins and minerals.
These powdered nutrients are made from a variety of leaves and fruits dried out and ground up. Probiotics, adaptogens, and antioxidant-rich algae, like spirulina and chlorella, are often added to the mix, and these blends supposedly pack all the micronutrients found in their ingredients. One serving typically promises to do things like boost energy, support immunity, and improve gastrointestinal function.
One note: They’re not approved by the FDA in the same way food is, says WH advisor Amanda Baker Lemein, RD. Before you swap your salads for green shakes, find out if they can help you meet your daily requirements.
Meet the experts: Amanda Baker Lemein, RD, is a nutritionist who has worked with clients for different needs, including weight loss, emotional eating, prenatal nutrition and adolescent health.
Marisa Moore, RDN, collaborates with the food and restaurant industry to develop and promote healthy recipes, food products, and campaigns.
First off, are greens powders healthy?
They can be, but not in the same way that whole foods are in providing nutrients. The beneficial nutrients you’ll get from whole foods, like fiber and vitamin C, may be lost in the production process. Plus, you absorb nutrients from real eats more easily. That being said, it is possible to get a bigger serving of a vitamin, especially if synthetic ones are added.
What are greens powders good for?
Probiotics in many blends may add to the good bacteria your body needs to help keep the bad kind in check and digest food, while prebiotics “feed” these beneficial microorganisms. And research has shown probiotics may be helpful for constipation and diarrhea. So, you may reap some benefit by taking powdered greens that have these ingredients. Cool!
The nutrients in our diet work to aid our immune function—specifically, vitamin C, B vitamins, and zinc—but a healthy immune system depends on other factors, too, such as sleep and stress. And it’s not fully known how nutrients added to a supplement are used in the body. “The absorption of nutrients in supplements may depend on how well a supplement dissolves in the body,” says Lemein. They likely won’t hurt you, however, so that’s positive.
Can greens powders cause any side effects?
A heads-up for anyone taking warfarin: Look out for vitamin K in any green products, as upping your intake can affect how this medication is metabolized and make it less effective. Check with your doc if you are on this blood thinner or have any allergies.
Also note that heavy metals and contaminants have shown up in some products, says Marisa Moore, RDN. So, look for third-party testing seals, such as from NSF, an international standards org.
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