Curious About Greens Powders?

Published on 13th March 2024

This article was written by Associate Registered Nutritionist (ANutr) Sophie Gastman, and reviewed by Registered Dietitian Maeve Hanan.

Greens powders are nothing new on the health scene, but their popularity has skyrocketed this year thanks to the TikTok wellness crowd.

With some claiming to support your immune health, boost energy, improve gut health and support your general wellbeing, it’s difficult to not be tempted to buy into the trend.

This article will explore some of the things you should consider before investing in a greens powder.

Supplement, Not Substitute

When it comes to leading a healthy lifestyle, no health trend comes close to the benefits of eating a well balanced diet. This includes plenty of fruits and vegetables, starchy foods, proteins and healthy fats. Not only will eating like this provide you with as wide of a variety of nutrients as a greens powder, it will also mean you are getting more fibre too, which is key to supporting gut health.

Most greens powders only have around 2 grams of fibre per serving, and with the recommended daily intake at 30 grams, it’s very clear that powdered greens are not a like-for-like substitute. So if anything, a greens powder should be viewed as a supplement – an addition to, not a replacement for, a balanced diet made up of real food.

Navigating the Health Claims

The main selling point of greens powders is the long list of proclaimed health benefits. These claims range from the vague ‘improving overall wellbeing’ to the slightly more alarming ‘detoxifications’. If you’re going to purchase a greens powder based on any of these claims, it’s important to sift through the evidence. Whilst some do have a scientific basis, for example, the claim of improving blood pressure has been backed up by some small studies. However, overall there is little robust evidence for the benefits of greens powders, and many exaggerate their effects.

Click here to learn more about the science behind the health claims of greens powders.

Check the Ingredients

Before you blindly commit to a brand, it’s important to check the ingredients label first, particularly if you have any allergies, digestive issues, are on medication or are pregnant. For example, not all of the powders that claim to help your gut will be suitable for everyone. Ingredients labeled ‘gut-friendly’, such as inulin, chicory root extract, or those high in FODMAPs, might trigger bloating or other negative digestive symptoms for those with conditions like IBS or IBD.

For those on medication, it’s important to be aware that some ingredients in greens powders may interact with certain drugs and influence the absorption, excretion or activity of those drugs. Many greens powders contain high levels of Vitamin K, which can interact with blood thinners and render them ineffective (1). Additionally, as the effects of a lot of the ingredients common in greens powders are not well known, pregnant and breastfeeding women should be cautious as they could pose certain risks for the child. Pregnant women should also be mindful of the Vitamin A content of greens powders as some exceed the recommended daily intake in one serving.

Finally, as greens powders are considered a supplement, they face less stringent regulations compared to food products. This means that they could contain questionable ingredients or be at risk of contamination with heavy metals or other harmful substances. Therefore, if you are considering incorporating a greens powder into your diet, be sure to choose one from a reputable brand that undergoes third-party testing for quality and purity.

Conclusion

While greens powders aren’t a cure-all or requirement for a healthy diet, they can be a convenient way to increase nutrient intake for those with a more limited diet — although an A to Z multivitamin and mineral supplement tends to be a cheaper and even more convenient option. If you are looking to buy a greens powder, remember that it is not a substitute for whole foods, check the ingredients label, and be mindful of any health claims that seem too good to be true. When in doubt about which supplements may or may not be beneficial for you, seek individual advice from a Dietitian.

References

Booth, S.L. and Centurelli, M.A. (2009) “Vitamin K: A practical guide to the dietary management of patients on warfarin,” Nutrition Reviews, 57(9), pp. 288–296. Available at: https://doi.org/10.1111/j.1753-4887.1999.tb01815.x.

Testimonials

Maeve has been consulting on The Food Medic Educational Hub for 12 months now and has been a huge asset to the team. Her ability to translate some very nuanced topics in nutrition into easy-to-follow, informative articles and infographics is really admirable.

Dr Hazel Wallace

Founder of The Food Medic

Maeve is incredibly talented at sharing scientific information in an easy to understand way. The content she shares with us is always really interesting, clear, and of very high quality. She’s one of our favourite writers to work with!

Aisling Moran

Senior UX Writer at Thriva Health

Maeve has written extensively for NHD magazine over the last few years, producing a wealth of dietetic and nutritional articles. Always evidence based and factual, Maeve creates material that is relevant and very readable. She provides high quality work with a professional and friendly approach. Maeve is a beacon of high quality knowledge and work within the nutrition writing community; and someone NHD magazine is proud to work with.

Emma Coates

Editor of Network Health Digest