Many people struggle to meet their daily nutritional needs, especially when it comes to consuming enough fruits and vegetables—and particularly regarding those sought-after leafy greens. Knowing this, it’s no surprise that greens powders, which package up all sorts of good-for-you green foods (and sometimes other superfood ingredients) into a convenient, pleasant-tasting powder you can mix into water, smoothies, and other drinks have become a staple in many a health enthusiast’s wellness routine.
Because of their impressive lineup of important nutrients, these powders can work their magic on the body in all sorts of ways, filling dietary gaps, boosting energy, helping you feel overall more vibrant, and more.
If you haven’t gotten in on the greens powder hype yet, here are a number of signs that you could benefit from adding one to your routine.
- ABOUT OUR EXPERTS: Sarah Keathly, R.D., is a registered dietitian with Top Nutrition Coaching. Dr. Joshua Axe, D.N.M., C.N., N.M.D., is a doctor of natural medicine, nutritionist, and the founder of Ancient Nutrition.
What’s Inside Green Powders?
“Green powders are supplements made from dried and ground vegetables, fruits, and herbs,” explains Sarah Keathly, R.D., a registered dietitian with Top Nutrition Coaching. “They’re considered ‘superfoods’ by many because of their mega-dose of healthy foods that people may not be able to consume daily, especially in large amounts.”
According to dietary guidelines, adults should aim for at least two to three cups of vegetables daily, but many fall short. “Only 10 percent of American adults meet these vegetable intake recommendations, according to recent studies and the CDC,” says Keathly.
If you consistently consume fewer than the recommended daily servings of vegetables, consider a greens powder to support higher nutrient intake, suggests Dr. Joshua Axe, D.N.M., C.N., N.M.D., a doctor of natural medicine, nutritionist, and the founder of Ancient Nutrition. “Powdered greens are a great supplementary addition to your daily routine since they make it easy to obtain several servings of veggies in one shot,” he says.
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On your average green powder’s ingredients list, you’ll often find leafy greens like kale, grasses like wheatgrass and alfalfa, herbs, berries, functional mushrooms, and other superfoods like chlorella, spirulina, and green tea, says Axe. “Many contain foods high in fiber and low in calories, but full of antioxidants, vitamins, and minerals,” he explains.
It’s worth noting that while greens powders can provide nutrients you might not be able to get in via diet alone, they shouldn’t be considered a replacement for actual fruits or vegetables, Keathly says. Instead of thinking of these supplements as a free pass to skip out on whole foods, know that they’re most beneficial when added to a healthy, balanced diet. (We all know that busy schedules make it tough to nail a perfect diet all the time—and greens powders can come to our aid when we need a boost.)
Signs You Should Try a Greens Powder
If your diet lacks ample vegetables, fruits, and other antioxidant-rich foods, you might experience a range of changes in your health. Look out for these specific indicators that a greens powder could be a valuable addition to your routine.
You’ve Got Low Energy
Frequently feeling tired or sluggish can signal that your body lacks essential vitamins and minerals, according to Axe. Often, this indicates you’re overeating fast and processed foods and not enough nutrient-dense plants. After all, the combination of vitamins, minerals, and antioxidants in fruits and vegetables can help improve energy levels, fight oxidative stress, and support a healthy metabolism, which research suggests may lead to less fatigue.
Greens powders offer some of these same perks. They’re typically rich in nutrients like B vitamins, iron, and magnesium, all of which are vital for energy production, Axe says. “B vitamins, like niacin, thiamin, pantothenic acid, riboflavin, pyridoxine, and methylcobalamin are heavy hitters when it comes to providing energy for the body, as are vitamin C and zinc,” adds Keathly.
Incorporating a greens powder can help replenish these nutrients and support your body’s ability to regulate energy levels throughout the day.
You Have Frequent Digestive Issues
Bloating, constipation, or irregular bowel movements can indicate an imbalance in digestive health. Many greens powders today are formulated with gut health in mind, and often include probiotics and digestive enzymes in their ingredients lineups—in addition to the fiber provided by various greens and superfoods—to do digestion a solid.
“Probiotics are ‘good bacteria’ that keep a balance within the gut, while prebiotics are a type of fiber found in many different types of whole grains, fruits, vegetables, legumes, nuts, and seeds,” explains Keathly. “Both are pivotal components of digestive health.”
Not to mention, regularly consuming some of the superfoods often found in greens powders—like ginger, turmeric, acai, spirulina, and others—may lead to a healthier digestive system and promote regularity among those with digestive complaints, suggests Axe. After all, many of these foods have been long beloved for their gut benefits.
Axe is especially a fan of greens powders that contain collagen, which can support a healthy gut lining.
Your Immune Health Is Lacking
If you get sick more often than usual (or more often than those around you), it could signal that your immune system lacks some of the raw materials it needs to function properly.
Greens powders often contain antioxidants, vitamins (such as vitamin C), and minerals that support immune function, including selenium and zinc, say Axe and Keathly. Not to mention, since the gut houses the majority of your immune system, supporting overall digestive health by regularly taking a greens powder can also ultimately support immunity.
Your Skin Is Not Its Best or Brightest
It’s widely acknowledged that nutrition status can influence the skin’s appearance. Dull skin, breakouts, flakiness, redness, irritation, and other skin problems can all potentially be signs of poor nutrition, according to Keathly. Meanwhile, studies show that adequate hydration, consuming antioxidants and polyphenolic-rich fruits, and vegetables, and eating a low-glycemic diet (which supports balanced blood sugar) all support skin health.
Of course, many greens powders are made from fruits and vegetables rich in antioxidants and other essential nutrients, including vitamins A, C, and E, as well as zinc, that promote healthy skin. “Vitamins A, C, and E all contain antioxidant properties, providing potential barriers to environmental factors that cause damage to the skin,” Keathley says. “They also help promote collagen production, helping increase skin’s elasticity and supporting a youthful appearance, too.”
“Meanwhile, zinc and folate, commonly found in green powders, are also crucial for skin health, as research shows they cellular repair and skin regeneration, in part by helping with collagen formation,” she adds.
Tips for Choosing and Incorporating a Greens Powder
When selecting a greens powder, quality matters. Axe recommends looking for a product that is organic, non-GMO, and free from artificial additives. Here are some other tips to consider:
- Trust Your Brand: Opt for reputable brands that prioritize quality and transparency in their sourcing and manufacturing processes. Customer reviews and third-party testing can provide insight into the product’s efficacy and safety. (We recommend trying the plnt brand’s Energizing Greens or Vital Greens.)
- Check the Ingredient List: Look for greens powders that contain a variety of green vegetables, herbs, and superfoods. Avoid products with added sugars, fillers, or artificial flavors.
- Assess Nutritional Value: Choose a product that provides a balance of vitamins, minerals, and antioxidants. The label should indicate the serving size and the amount of nutrients per serving.
- Consider Your Dietary Needs: If you have specific dietary preferences or restrictions, such as being vegan or gluten-free, ensure the greens powder aligns with those needs. If you experience lots of bloating after adding a powder to your diet, Keathly suggests trying another brand. “Certain people respond well to prebiotics, but others can experience adverse effects, such as increased gas and bloating due to FODMAP intolerance or SIBO,” she says. In this case, look for a powder made without grains and that contains less fiber (ideally no added prebiotics).
- Find a Routine That Works: Greens powders can be easily integrated into your daily routine. Mix yours into smoothies, juices, or yogurt, simply stir it into water, or even try adding it to salad dressings, Keathly suggests. Start with a small serving size and gradually increase it to assess your tolerance and preferences.
- Don’t Take It Solo: For enhanced benefits, consider combining your greens powder with other supplements, such as collagen powder or protein powder, along with healthy fats (like avocado, hemp seeds, flax or chia seeds, or coconut oil) to create a balanced meal or snack and assist in absorption, says Axe.
The Bottom Line
Greens powders are a convenient way to squeeze some extra nutrition into your day—and the nutrient boost they offer may support immune health, digestion, energy levels, a glowing complexion, and more. Seek a greens powder made with quality ingredients from a brand you trust and incorporate it into your routine by mixing it up with water or adding it to smoothies or other recipes. Just keep in mind that these powders shouldn’t be considered a replacement for all-important servings of whole fruits and vegetables!