Are you considering adding a greens powder supplement to your diet, but are wondering if they’re really worth the money?
Or maybe you’ve already started taking them, but are unsure if they’re actually doing anything for you?
…Or even if green powders are actually good for you?
These are great questions to ask when considering taking greens powder.
Regardless of which questions you find yourself asking, you’re not alone – there’s a lot of confusion out there about whether greens powders are effective and worth the investment (because they ain’t cheap).
So, what’s the verdict?
I’ve been taking greens powder off and on for years and have done extensive research to answer all of your questions.
The Ultimate Green Powder FAQ Session: Detailed Answers to 3 Important Questions
1. Are green powders a waste of money?
Greens powders are not cheap, so it’s understandable that you would want to know if they’re worth the investment before shelling out your hard-earned cash.
The right answer for you depends on a few different factors:
- Do you get enough green vegetables in your diet? If you already get enough greens in your diet then you have little if anything to gain from buying green powders. They are mainly helpful for people who don’t eat the recommended amount of fruits and vegetables each day (which is 2 to 3 cups according to the CDC).
- Do you have the budget to consistently purchase green powders? Green powders cost anywhere between $30-$100 for roughly a 1-month supply. That means they aren’t cost-effective compared to purchasing vegetables at the store. So, if you are on a budget, you are better off buying and eating produce.
- What’s your ultimate goal? Green powders can help you get more of the nutrients your body needs. Some even have probiotics and other beneficial ingredients that you might have to take multiple supplements for. But green powders won’t make you magically lose weight or enable you to maintain your health while eating poorly and not exercising. They are not a substitute for a well-balanced diet and healthy lifestyle.
For most people, green powders ARE NOT a waste of money.
They can be an easy way to make sure you’re getting the key nutrients your body needs. The only time they aren’t worth it is when you’re already getting those nutrients and eating the recommended amount of produce daily.
2. Do green powders work?
There is some evidence to suggest that greens powders can be helpful in boosting nutrient intake.
Many people don’t get enough fruits and vegetables in their diets (the CDC reports only 1 in 10 Americans eat adequate amounts of produce), so adding a greens powder can help to fill in the gaps since they typically contain many different superfoods and produce.
There have been countless studies done proving that a diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease, positively impact blood sugar, and more.
And most green powders, while specific ingredients vary by brand, include things like:
- Wheatgrass
- Alfalfa grass
- Kelp
- Kale
- Spinach
- Brocolli
- Cabbage
- Collard Greens
- Blueberries
- Raspberries
There was also a study done in 2009 that found that blood pressure decreased for those who took a green supplement for 90 days.
It’s nearly impossible with the current evidence to know just how much green powders actually can do for your health.
It makes it more difficult that the companies who make green powders aren’t required to submit evidence to substantiate any claims with the FDA.
Take these companies’ claims with a grain of salt and do your own research to determine if a particular supplement actually can provide what you need or if it says things like “supports digestion” simply because it contains probiotics.
All that being said, there is some evidence that suggests green powders can boost your nutrient intake and aid in reducing blood pressure and cholesterol (though it’s limited and some studies were funded by the green powder companies).
Just be wary of any claims green powder companies make about how they can help do things like:
- Increase energy
- Detoxify
- Improve blood pH
3. Are green powders worth it?
Greens powders can provide some health benefits, but they are not a cure-all.
As with any supplement, it’s important to do your research and make sure you’re taking a high-quality product. Look for an organic greens powder that is free of fillers and artificial ingredients, and contains a variety of nutrients.
Some greens powders also contain probiotics and other beneficial ingredients that can promote gut health. If gut health is a concern for you, look for a greens powder that contains these types of ingredients.
Greens powders can be a helpful way to make sure you’re getting the nutrients your body needs, but they are not necessary for everyone. If you are already eating a diet rich in fruits and vegetables, you may not need a greens powder.
So the true answer to whether green powders are worth it depends on your specific situation.
They’re worth it if you don’t currently eat enough produce per day, but aren’t if you are on a budget or already have a balanced diet.
4. Can green powders help me lose weight?
No. Green powders are not a weight loss miracle.
While they can be helpful in boosting nutrient intake, they cannot make up for an unhealthy diet or lack of exercise.
If you are looking to lose weight, focus on eating a balanced diet and getting regular exercise.
5. Are green powders safe?
Yes, green powders are safe for most people.
As with any supplement, it’s always best to speak with your healthcare provider before taking anything, especially if you have a medical condition or are pregnant or breastfeeding.
Green powders are generally well-tolerated and side effects are rare. The most common side effects are bloating and gas. If you experience these side effects, try taking a smaller dose or taking your green powder with a meal.
There have been issues in the past with companies like Amazing Grass that sold products with excessive levels of lead or cadmium, but they have since discontinued those select products. So, be cautious when considering adding green powders to your dietary routine.
There’s also a risk of getting too much of certain nutrients if you’re taking multiple supplements. That’s why it’s so important to talk to your primary care doctor before adding green powders to your diet.
That being said, vitamin and mineral toxicities are uncommon.
Green Powders Can Be an Interesting Option to Increase Your Vegetable Intake
If you’re looking for a way to increase your vegetable intake, green powders can be an interesting option. Most have 30-40 different ingredients that contain superfoods with key nutrients (and many also contain probiotics, fiber, and more).
Evidence suggests green powders could be helpful to most people (since 10% of Americans don’t eat enough fruits and veggies) but it mainly depends on your diet and lifestyle. If you have a balanced diet and lifestyle, greens powders probably aren’t necessary.
Speak with your healthcare provider if you’re considering taking green powders to make sure they are right for you. Also, be cautious of the quality since some products have been found to have high levels of lead or cadmium. When done correctly, green powders can offer some health benefits but shouldn’t be relied on as a miracle cure.