Do Greens Powders Actually Work? Here is the Research

It is well known that fruits and vegetables are protective against cardiometabolic disease, but many people do not meet this recommendation. As a result, they turn to supplementation, which some can see as helpful or harmless, depending on your perspective. However, it has been found to lack evidence compared with traditional methods for weight loss, such as dieting. (1)

Greens powders are promoted as the easy way to get a day’s worth of fruits and vegetables into your diet. But does this work? Can they replace fresh produce when you’re on the go or unable to pack it with us during our hectic routines? I’m here for answers – let’s find out how these supplements improve digestion, immunity, performance, recovery time, and focus. (2)

What Are Green Powder Supplements?

There are many different types of green powder supplements on the market today. They come in a variety of colors, flavors, and textures. Some of the more popular ones include spirulina, chlorella, and wheatgrass. (1)

These supplements are made from dried and powdered algae, grasses, or other plant material. They are typically high in fiber, vitamins, and minerals. They also contain a variety of phytonutrients, which are plant-based chemicals that have beneficial effects on health.

Green powder supplements offer a convenient way to get your daily dose of fruits and vegetables. They are beneficial if you don’t eat enough of these foods regularly. They can also be a good source of antioxidants and other nutrients that are difficult to get from diet alone.

If you’re considering taking a green powder supplement, it’s essential to talk to your doctor first. Some supplements may interact with medications or have other side effects. It’s also important to choose a high-quality product and free of contaminants.

 

Related: 11 Best Green Powder Superfoods on the Market

 

Potential Benefits of Greens Powders

Greens powders are a popular way to get your daily dose of vitamins and minerals, but do they really work? According to manufacturers, these supplements can provide the same benefits as multiple servings from fruits or vegetables. They contain antioxidants that help fight against oxidative stress in our body’s cells while also supporting immunity functions for optimal health.

Greens powders are often marketed as a healthier alternative to produce. They’re consumed in the form of smoothies, salads or supplements and promise benefits like increased fruit intake without any calories! The nutrients from these powders can impact everything from oxidative stress levels all way down our immune system response – giving you an extra edge when it comes to fighting off infection this winter season.

 

Related: Multivitamins vs Powdered Greens: Which is Better?

 

Are Green Powder Superfoods Bioavailable?

Powdered fruit and vegetable concentrates provide a concentrated source of nutrients that can be easily measured in the bloodstream. These supplements have been proven to increase concentrations of carotenoids, lutein/lycopene ratio, and vitamins C & E after supplementation with them alone or combined together. (3)

 

Greens Supplements Can Improve Certain Biomarkers

Supplementation often results in higher vitamins C and E concentrations, which act as antioxidants. Some recent studies have shown that reducing your intake of red meat can reduce oxidative stress. (4) 

Some studies have also reported reductions in the inflammatory marker tumor necrosis factor-alpha (TNF), but reduced CRP levels. Some research shows that a high concentration of homocysteine is associated with an increased risk for cardiovascular disease, and supplements can lower this harmful chemical through their rich sources of Folate found within fruit & vegetable concentrates. One study observed elevated plasma dopamine concentrations that other researchers have not yet replicated. (5)

The authors concluded that this could translate to improved focus and cognitive function, but that hasn’t been confirmed.

 

Potential Powdered Green Drawbacks

Herbs and plant extracts can be found in nature, but they’re not always safe. Greens powders need to follow the same safety standards as other supplements, which leaves them susceptible to contamination or ineffective ingredients like herbs that may have harmful side effects when taken at high doses for long periods.

A common misconception about green food products is how unregulated these items actually are- people think you just grab some leafy greens off your grocery store shelves without worrying if it’s toxic because “it comes from Earth.” However, this isn’t true. 

The beauty of nature is fantastic, but it can also have some Drawbacks. For example, when you’re using a product tested for purity and backed by solid evidence – there are always potential drug interactions that are common with herbal ingredients.

Inflammation, Metabolism and Immune Function

In one randomized, placebo-controlled trial, several overweight women used powdered fruit and veggie concentrate for 16 weeks, followed by four weeks of replacing their habitual breakfast with a similar meal replacement shake.

At the end of the trial, women who traded their habitual breakfast for the shake had higher fasting glucose (which could indicate worsening insulin sensitivity). None experienced improvements in metabolic or immune function markers. It’s worth noting, however, that this study conflicted with the majority of other studies that observed improvements. 

Lipid and DNA oxidation (oxidative stress markers) are frequently measured with conflicting results. Sometimes these markers are unchanged after supplementation, but improvements are seen in both the treatment and placebo groups in other cases. However, vitamins C and E are elevated after supplementation while total antioxidant capacity rarely improves. (6)(4) 

Recovery and Performance

The data is of medium or very low quality due to the risk that bias could have been introduced in these studies. The foods had no impact on common markers for inflammation and muscle damage but provided only minor improvements when it comes down to soreness measured by muscular contraction, among other things

The meta-analysis evaluated how polyphenol-rich food items such as juices/concentrates affect Exercise Recovery & Muscle Damaging Properties. (7) 

There is no evidence that greens powders would directly improve performance or that greens should be recommended to athletes. (8) 

 

Digestion and Gut Health

The use of enzymes could be helpful for those who are lactose intolerant. However, the applications are limited due to little research and a narrow window in which they maintain their specific functions. intriguing evidence suggests that certain enzymes might reduce pain caused by osteoarthritis, but this has yet been proven, so more study needs to be completed before any claims related to digestive health can safely be made about them. (9)

A recent study found potentially beneficial effects from taking supplements containing alpha-galactoside on people with rheumatoid arthritis or inflammatory bowel disease; however, there isn’t enough proof, meaning we shouldn’t put our full faith behind these findings. (10) 

Probiotics are the best way to get your gut healthy, but it could be difficult for all of those benefits if you’re not using a specific strain. The right probiotic will work with each individual’s unique set up to ensure that they have been empirically coated (to survive passage through stomach acid) and provide adequate doses.

The researchers found that the addition of prebiotics to a meal replacement shake increased butyrate—a beneficial fatty acid found in large amounts among other insoluble fibers. However, this was likely due not only because there are many types available for our digestion system’s benefit but also thanks largely owed by their use as sources where microorganisms can access them during metabolism. There were no changes to the gut microbiome.

 

Potency and Contamination

The Food and Drug Administration does not regulate supplements like slimming pills, fat fighters, or protein shakes.

Liver damage has been reported after using several diet/ nutritional support blends sold online by companies who do not reveal their ingredients on the packaging – some even containing banned substances.(11) 

Though a very high dose of a vitamin or mineral might not be considered contamination, it’s also essential to remember that more isn’t always better for micronutrients. Too much vitamin C might lead to something unpleasant, like explosive diarrhea, but habitually exceeding the safe upper limits of iron or Vitamin A could also cause unpleasant health issues. On the other hand, since proprietary blend formulations aren’t disclosed on the label, supplements can include ingredients dosed too low to be effective and you will never know. (12)

 

Interactions With Prescription Drugs

An estimated 20% to 25% of people in the United States combine supplements with prescription drugs. Some supplements influence prescription drugs’ absorption, excretion, or activity, which can be a big mistake.

Human studies and clinical reports indicate that goldenseal, St. John’s Wort (or Hypericum perforatum), is likely to interfere with prescription medications such as those for depression or anxiety disorder due to its high risk of sharing a similar chemical structure. (13)

The herbs like black cohosh, cranberry ginseng milk thistle saw palmetto valerian could also interact, but the likelihood is lower than those containing SSRI’s. The key thing here, though, would be letting your doctor know what supplements you’re using so they can monitor potential interactions before taking them. (13)

 

Considerations to Make When Buying Powdered Greens

When exploring the world of supplements, it can be challenging to know what brands are worth your time and energy. Here’s a list for when you’re in search of greens powder.

 

Watch for False Claims

Though supplement claims can’t include statements about preventing, treating, or curing diseases, they do have the potential to imply this by mentioning ingredients that support our body’s natural functions like digestion and immune system. For example, many green powders will advertise their ability to help your digestive health, specifically towards probiotics. At the same time, others might say “Supports Immune System” without going into too much detail on what these specific benefits actually entail. (12)

The FDA recommends that supplement manufacturers submit evidence to back up their claims, but it’s not required. This protection for consumers is a good thing because you can be sure any information given will at least have some truth behind them.

The FDA has found that less than half the common nutritional supplements on shelves today are based on human studies, and none meet their requirements for relevancy or quality.

The medical evidence for supplements is weak and inconsistent, with most studies being poorly designed or lacking in essential details. While there have been some advances in this area over the last few years (including one study that tested an actual product), it’s clear from these numbers alone why people are hesitant about putting their health at risk based on little more than anecdotal evidence from friends who claim they saw results toast words

Not all manufacturers are engaging in unscrupulous marketing tactics, but it is something to keep an eye on when the claims seem too good.

What Will You Gain?

The price of greens powders may seem high at first glance, but it makes more sense when compared with the cost-effectiveness per serving. (4) 

A single serving worth is like comparing a comparable fruit or vegetable dish (though these supplements can’t actually replace whole foods).

The WHO recommends eating at least 400 grams of fruits and vegetables per day to reduce the risk for chronic diseases. A 2017 analysis showed a significant connection between how much we eat in terms or servings, up until 800 gms each day. This includes both natural produce like berries and processed foods such as caramelized onions. (1)

The jury is still out on whether or not taking supplements of plant matter like fruits and vegetables can help you attain a healthier lifestyle. A recent study found very small improvements (or none at all) in some biomarkers after supplementation among people who already ate plenty of produce – even below WHO recommendations. 

Researchers have noted that one limitation of previous studies on this topic is an inadequate ‘washout’ period, which means participants must stop eating fruits and vegetables for longer than usual before starting the study. (4) 

With all of these options available, it can be difficult for someone just starting out. But don’t worry! If you’re not eating enough fruits and vegetables in your diet or if they contain unusual ingredients that turn off most people (like cayenne). There might still be hope yet because greens powders offer an affordable way to get what we need without having too many side effects from unnatural flavors/colors added during the processing stages.

 

Choosing a Good Powdered Green

Third-party testing helps protect you from banned or toxic substances. For example, the U S pharmacopeial convention and NSF international are organizations that test products to see if their purity level has been compromised in any way.

In this passage, I am going over what happens when someone ingests a potentially harmful substance that can cause illness.

It is important for individuals concerned about contaminants, like athletes competing in drug-tested events and people taking prescription drugs, to use a label that will ensure their product lives up to the claims.

 

Let’s Summarize

Powdered fruits and vegetables have been an excellent way for people who aren’t eating enough healthy produce in their diet, but powdered food isn’t going to replace whole foods. Most research on this topic has focused on one specific brand of blended veggies, so it remains unknown what effect other blends would show if any.

If you don’t have access to fresh produce, then it may be helpful for your health and well-being if you choose greens powders instead. However, there’s no doubt that an apple a day will give more benefits than just one cup of green powder per meal!

 

References

1. Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., Greenwood, D. C., Riboli, E., Vatten, L. J., & Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029–1056.
2. Lentjes, M. A. H. (2019). The balance between food and dietary supplements in the general population. Proceedings of the Nutrition Society, 78(1), 97–109.
3. Nantz, M. P., Rowe, C. A., Nieves, C., & Percival, S. S. (2006). Immunity and antioxidant capacity in humans is enhanced by consumption of a dried, encapsulated fruit and vegetable juice concentrate. The Journal of Nutrition, 136(10), 2606–2610.
4. Esfahani, A., Wong, J. M. W., Truan, J., Villa, C. R., Mirrahimi, A., Srichaikul, K., & Kendall, C. W. C. (2011). Health effects of mixed fruit and vegetable concentrates: a systematic review of the clinical interventions. Journal of the American College of Nutrition, 30(5), 285–294.
5. Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, J. F., & Hallstroem, S. (2013). Supplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data. British Journal of Nutrition, 110(9), 1685–1695.
6. van der Merwe, M., Moore, D., Hill, J. L., Keating, F. H., Buddington, R. K., Bloomer, R. J., Wang, A., & Bowman, D. D. (2021). The Impact of a Dried Fruit and Vegetable Supplement and Fiber Rich Shake on Gut and Health Parameters in Female Healthcare Workers: A Placebo-Controlled, Double-Blind, Randomized Clinical Trial. Microorganisms, 9(4), 843.
7. Rickards, L., Lynn, A., Harrop, D., Barker, M. E., Russell, M., & Ranchordas, M. K. (2021). Effect of Polyphenol-Rich Foods, Juices, and Concentrates on Recovery from Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis.
8. Lamprecht, M. (2012). Supplementation with mixed fruit and vegetable concentrates in relation to athlete’s health and performance: scientific insight and practical relevance. Medicine and Sport Science, 59, 70–85.
9. Edakkanambeth Varayil, J., Bauer, B. A., & Hurt, R. T. (2014). Over-the-counter enzyme supplements: what a clinician needs to know. Mayo Clinic Proceedings, 89(9), 1307–1312.
10. McFarland, L. V, Evans, C. T., & Goldstein, E. J. C. (2018). Strain-Specificity and Disease-Specificity of Probiotic Efficacy: A Systematic Review and Meta-Analysis. Frontiers in Medicine, 5, 124.
11. García-Cortés, M., Robles-Díaz, M., Ortega-Alonso, A., Medina-Caliz, I., & Andrade, R. J. (2016). Hepatotoxicity by Dietary Supplements: A Tabular Listing and Clinical Characteristics. International Journal of Molecular Sciences, 17(4), 537.
12. Office of Inspector General — OEI, H. (2012). Dietary Supplements: Structure/Function Claims Fail To Meet Federal Requirements (OEI-01-11-00210; 10/12). October.
13. Asher, G. N., Corbett, A. H., & Hawke, R. L. (2017). Common Herbal Dietary Supplement-Drug Interactions. American Family Physician, 96(2), 101–107.