Best Green Powders Of 2023, According To Experts
Eating lots of fruits and veggies is crucial for staying healthy, but only 12% of adults in the U.S. get enough each day, according to the Centers for Disease Control and Prevention (CDC) [1]. While it’s important to focus on fresh fruits and vegetables for their nutrients, green powders can be a helpful addition. To find the best green powders, Fitness Life Journey asked experts for their favorite products and why they liked them. The experts considered factors like price, third-party certification, and available flavors. Star ratings were determined by the editorial team. Here are the top recommendations from our experts, along with an explanation of what green powders are and how they can complement a balanced diet.
Methodology: How We Selected the Best Green Powders for 2023
To compile our list of the best green powders for 2023, Health consulted our panel of experts, who shared their top choices and the reasons behind them. Star ratings, ranging from one to five, were assigned by our editorial team, considering factors that matter to consumers, such as price, third-party testing, and the variety of available flavors.
What is green powder?
Green powders are supplements that usually have a mix of vegetables, fruits, algae, or grasses that have been turned into a powdered form. These powders often contain around 25 to 40 different ingredients, and sometimes they add natural sugar substitutes to make them taste better.
The popularity of green powders is on the rise. A report from 2022 in the industry predicted that the global market for green powders would grow by 12% by 2028 [3]. However, it’s worth noting that there is a lack of recent, high-quality research that has been reviewed by experts to confirm how effective these powders are as supplements.
Key Ingredients to Look for in Green Powder:
Green powders usually contain a mix of fruits, vegetables, and other plant-based ingredients. They may also include health-promoting elements like prebiotics, probiotics, and digestive enzymes. Here are some common powdered ingredients you’ll find in green powders:
Vegetables: Green powders often include leafy greens like spinach and kale, as well as other veggies like carrots, broccoli, beets, and asparagus. These vegetables provide essential nutrients such as vitamin A, vitamin C, folate, iron, fiber, and potassium.
Fruits: You’ll typically find fruit extracts or powdered forms of fruits like rose hips, pineapple, açai, strawberry, blueberry, and apple in green powders. These fruits are rich in fiber, vitamin C, and antioxidants.
Seaweed: Many green powders contain algae and seaweeds like spirulina, chlorella, kelp, and nori. These ingredients offer fiber and support a healthy gut. Seaweeds also contain antioxidants like polyphenols and carotenoids, which may protect against free radicals from pollution and UV rays.
Roots and Herbs: Ingredients like milk thistle, echinacea, dandelion, holy basil, ginger, and turmeric are often found in green powders. They can provide various benefits, including immune system support, improved digestion, and the reduction of anxiety, stress, and inflammation.
Seeds: Flaxseed and chia seeds are common in many green powder formulations and are packed with omega-3 fatty acids, promoting heart health and reducing inflammation. Some powders may also include sunflower seeds and pumpkin seeds, which offer nutrients like magnesium, fiber, and iron.
Grains: Quinoa, barley, and rice are sometimes added to green powders for their fiber content. These grains are also rich in magnesium, B vitamins, folate, phosphorus, and manganese.
Prebiotics and Probiotics: Green powders often contain prebiotics from sources like seaweed and asparagus, along with probiotic supplements. Prebiotics promote the growth of healthy gut bacteria, while probiotics aid in food digestion and can help with certain gastrointestinal conditions like gas, bloating, and constipation.
Digestive Enzymes: Many green powders include digestive enzymes that help break down proteins, carbohydrates, and fats. These enzymes may also assist in managing digestive conditions like lactose intolerance and cystic fibrosis.
What does green powder do?
Green powders provide an additional source of fruits and vegetables in your diet. Some may also contain probiotics, which are living microorganisms that aid in food digestion, combat disease-causing cells, or add sweetness as a sugar substitute to drinks.
Health Benefits of Green Powder:
Generally, green powders can offer extra vitamins, minerals, and antioxidants. For instance, dark leafy greens like kale and spinach, commonly found in green powders, are rich in vitamins A, C, E, and K, according to the U.S. Department of Agriculture.
However, some dietitians are cautious about recommending green powders.
“For generally healthy individuals, adding green powders to your diet can boost your vegetable intake,” says Alyssa Pike, a registered dietitian at the International Food Information Council in Washington. “But it’s better to prioritize whole fruits, vegetables, and other nutrient-rich foods.”
Potential Drawbacks:
While green powders can provide various health-promoting nutrients and enhance your vegetable intake, some ingredients may lead to unwanted side effects.
Probiotics may cause gastrointestinal symptoms like gas or bloating and can have more severe effects, such as infections or the growth of harmful bacteria, in individuals with severely compromised immune systems. Prebiotics may also worsen symptoms like gas, bloating, and diarrhea in people with irritable bowel syndrome.
Certain herbs often included in green powders may cause side effects or interact with medications. For example, holy basil might affect the body’s ability to form blood clots and lead to bleeding when taken alongside blood-thinning medications like aspirin and warfarin. Echinacea may cause dizziness, fatigue, headaches, stomach upset, and allergic reactions in individuals with certain plant allergies.
Furthermore, because green powders are typically not regulated by the FDA, it can be challenging to determine the safety and effectiveness of a specific product. Consult your healthcare provider to determine if adding green powder to your routine is advisable.
Who Would Benefit from Taking Green Powders?
Individuals who struggle to include enough fruits and vegetables in their diet may benefit from green powders as a dietary supplement. Green powders contain nutrients like vitamin A, vitamin C, iron, magnesium, and more, making them potentially helpful for people with specific nutritional deficiencies. However, it’s important to consult with a doctor to determine if green powders are suitable for your needs.
Who May Not Benefit from Green Powders?
Anyone considering adding a new dietary supplement like green powder should consult with their doctor to rule out potential risks, such as allergies or sensitivities to the ingredients in the powder.
Green Powders vs. Multivitamins
While green powders offer fruits, vegetables, and nutrients, their processed nature may result in lower bioavailability (the body’s ability to absorb and utilize micronutrients) compared to whole fruits and vegetables.
Multivitamins also contain recommended levels of vitamins and minerals, making them suitable for those who may not obtain certain nutrients solely from their diet. However, some multivitamins may contain excessive amounts of certain nutrients like iron, zinc, or vitamin A, which could be harmful.
Choosing between a multivitamin and green powder depends on factors such as cost, personal preference, and your health history. Always consult with a healthcare provider to determine if supplementation with green powder or a multivitamin is necessary.
How to Take Green Powder
Green powders are meant to be mixed with water or another liquid, and they can also be added to smoothies. The typical recommendation, including our top picks, is to mix one scoop of powder with 8 ounces of water or a smoothie.
Is green powder safe?
The U.S. Food and Drug Administration does not pre-approve dietary supplements like green powders, so safety can vary between products. It’s crucial to research a company’s sourcing and testing practices to find a safe product.
Registered dietitian Ryan Andrews warns that dietary supplements are “prone to labeling inaccuracies and contamination with heavy metals, pesticides, or harmful bacteria[4].”
Pay attention to the product’s serving size, advises Alyssa Pike, a registered dietitian. “Water-soluble vitamins like C and B are excreted in the urine if consumed in excess, but fat-soluble vitamins like A, D, E, and K can accumulate to toxic levels if overconsumed.”
Both experts recommend consulting with a healthcare provider before adding green powder to your diet, especially if you’re on medication or prone to kidney stones, as the powder can interact with certain drugs and exacerbate kidney stone issues.
How much green powder is too much?
Always follow the product label’s directions for safe consumption. Stick to the recommended serving size and avoid exceeding the daily servings indicated for a particular powder.
When Should You Take Green Powder?
Follow the consumption recommendations on the product’s nutrition label. Some manufacturers suggest taking green powder first thing in the morning on an empty stomach for optimal absorption, while others recommend taking it 30 to 45 minutes after eating to aid digestion.
How Much Do Green Powders Cost?
The cost of green powders can vary widely, with popular options ranging from less than $20 to $40 or even $100.
How to Find the Best Green Powder for You
Before purchasing green powder, ensure that its ingredients have been tested and are safe for consumption, advises Ryan Andrews. Investigate the sourcing of raw ingredients, as ingredients grown organically or regeneratively may be a better choice. Check the company’s website for information about ingredient sourcing. A lack of information could be a red flag. Third-party quality control testing is essential. Organizations like NSF International, U.S. Pharmacopeia (USP), or Informed-Choice can verify product validity. ConsumerLab.com is another resource for researching companies and products, although it may require a paid membership.