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Are Green Powders A Waste Of Money?
With green powders ranging in serving cost from $1.00-$4.00, some customers are rightly asking, are green powders really worth the investment or are green powders a waste of money?
Key Takeaways
- Green powders can provides additional benefits beyond just greens, vitamins and minerals, such as pre and probiotics and adaptogens.
- When looking for a green powder that’s worth the money, finding a product that is transparent in their product labeling is key.
- Greens powders can be beneficial but are not a cure all. They are not a substitute for a healthy diet!
Green Powder Benefits
Green vegetables are one of the healthiest groups of food we can consume daily. We know they provide essential vitamins and minerals such as A, E, K, iron, folate, magnesium, and calcium.
While green blends are the so-called “main character” of a super greens powder, they can also contain “supporting roles” such as adaptogens, beetroot powder, and pre and probiotics.
While there’s limited research on green powders as a whole, we can look at some of the scientific research for some individual ingredients that are common in green powders and assess the benefits of consuming powdered greens.
The Main Characters: Greens
Some common ingredients in the greens blend in green powders are kale, spinach, and spirulina.
Green leafy vegetables like kale and spinach provide compounds called flavonols, ranging from 10-50 milligrams of flavonols per 100 grams of kale and 5-10 milligrams of flavonols per 100 grams of spinach per the USDA. (Source)
Flavonols, a sub-group under flavonoids, are a naturally occurring compound in plants with potential antioxidant benefits.
One study in the journal Neurology looked at 961 participants in Chicago, followed for an average of 6.9 years. (Source)
The study found a lower rate of cognitive decline in participants with a diet high in flavonoids, such as those in spinach and kale.
Kale is an excellent plant-based source of vitamins K, C, A, and calcium.
Spirulina is an algae with a blue-green color. Seven grams or approximately one tablespoon of spirulina contains about 4 grams of protein and 20 calories.
Spirulina has become popular over the years with possible antioxidant and anti-inflammatory effects even though it has been consumed for centuries.
Preclinical studies in rats and mice showed anti-inflammatory effects, restoring renal function in rats when dosed with cisplatin, a chemotherapy drug. Also found, spirulina reduced tumor necrosis factor-alpha (TNFa), a proinflammatory cytokine in aged rats. (Source)
More studies, like human clinical trials, are needed to show antioxidant and anti-inflammatory effects as they are the gold standard when researching a substance.
In that same review, several small human clinical trials are looking at spirulina and its relationship to improving the lipid profile.
They reviewed studies of patients with ischemic heart disease, in which 2-4 grams of spirulina for three months significantly reduced total cholesterol, low-density lipoprotein (LDL), and triglycerides.
Supporting Roles
Adaptogens
Adaptogens are often added to green powders. Some examples of adaptogens are ashwagandha, Rhodiola, and lion’s mane.
Adaptogens help the body deal with stress, bringing the body back to homeostasis. (Source)
For example, a study showed that taking ashwagandha from 250mg to 600mg showed a significant decrease in serum cortisol levels (stress hormone) and a significant decrease in perceived stress. (Source)
Evidence shows that combining Rhodiola and Ashwagandha together boosts each other’s stress relief and inflammation-calming traits whilst providing longer-lasting energy.
Beetroot Powder
This bright to dark red vegetable has been shown to provide more benefits than just being a pretty color.
Many people find beets to have an acquired taste, so they consume beetroot powder instead to obtain its benefits.
Beetroot powder has been thought to support and improve exercise performance through its nitric oxide production pathway. (Source)
Additionally, it is said to have antioxidants and possible anti-tumor effects.
Prebiotics And Probiotics
Though they both work to promote a healthy gut microbiome, prebiotics and probiotics often get confused for the same thing, even though they are quite different.
Prebiotics are non-digestible, usually carbohydrate compounds in fruits and vegetables fermented by the gut microbiome.
Some examples of prebiotics in green powders are garlic, asparagus, chicory, seaweed, and microalgae.
Besides its well-known benefits in the gastrointestinal tract, prebiotics has also been studied in the immune, nervous, and cardiovascular systems.
Probiotics are live, good bacteria in food or supplement form that can help digestion and possibly prevent infection.
A probiotic often in green powders is lactobacillus species, and food sources of probiotics are fermented foods such as yogurt, kimchi, and sauerkraut.
Brands, Cost, And Serving Size
All greens powders have a similar yet different makeup in what they offer.
Here are some greens powders on the market today broken down by serving size and cost.
AG1 (Formerly Athletic Greens)
Athletic Greens, now known as AG1, might be the most popular green powder currently on the market. It has been advertised on podcasts and endorsed by celebrities and those in the health and wellness space.
AG1 has vitamins, minerals, adaptogens, probiotics, and prebiotics in addition to its greens blend. It has a total of an impressive 75 different ingredients in it.
AG1 is also NSF Certified for Sport, which means every batch is tested to ensure it does not contain any banned substances and no unsafe contaminants in the product.
A subscription service of their 30-day supply at $79.00 per month is offered, or, a one-time trial of their 30-day supply is $99.00.
They offer a 90-day money-back guarantee and the ability to cancel the subscription anytime.
One serving size is 1 scoop or about 12 grams of greens powder.
The cost per serving with the subscription service breaks down to $2.63 per serving; without the subscription service, it is $3.30 per serving.
Bulletproof Greens
There are 35 ingredients in Bulletproof Greens powder. It contains a fruit and vegetable blend, a superfood and mushroom complex, a “nootropics” blend, and digestive aid.
Some notable ingredients are organic spinach, kelp, cauliflower, and acerola cherry extract.
One scoop is 7.9 grams of powder, one of the smaller servings of the greens reviewed, and there are 30 servings per container, a month’s supply.
An 8.4oz container will cost $39.96, at only $1.33 per serving.
Organifi Green Juice
Organifi Green Juice is a USDA-certified organic green juice powder with mint and green apple flavors.
It contains organic coconut water powder, meaning individuals with a tree nut allergy cannot consume this product. It has 11 ingredients, some of which are ashwagandha, wheatgrass, and matcha green tea leaf powder.
One scoop provides one serving, which is about 9.3 grams of powder.
The price of Organifi Green Juice per 30-day supply is 69.95, or $2.33 per serving.
Opti-Greens 50
Optigreens-50 is a product made by 1st Phorm. Like it says in the name, it contains 50 ingredients, such as greens and grasses, a plant enzyme blend, a probiotic blend, and a phytonutrient complex.
Some specific ingredients are organic kale, wheatgrass, cinnamon, and beetroot juice powder.
Each serving of Optigreens-50 is two scoops, which is 10 grams of powder.
The price is $69.99 for a one-time purchase or $59.99 if chosen to start a subscription service.
The cost per serving of a one-time purchase of Optigreens 50 is $2.33 and breaks down to $1.99, just under 2 dollars, with the subscription service.
What’s Best When It Comes To Cost: Green Powder vs Greens In Capsule Form?
Greens powders and greens in capsule form can provide essential vitamins and minerals from nutritional gaps we might be missing in our diets.
There are key differences when weighing the cost-wise benefits of greens powders versus greens capsules.
Green powder dosage in capsule form is usually smaller than greens powder. Most greens powders range in serving size from around 7-12 grams.
Oftentimes, the greens in capsule form contain a smaller serving size than that of a powder, usually due to the nature of the size of the capsule.
For example, let’s take the Amazing Grass brand, which sells greens powder and green powder capsules.
The greens powder contains 5.7 grams of green foods blended in one serving.
In one serving of the capsule form of a green powder, only 2.3 grams of the green foods blend.
That comes out to a 3.4-gram difference.
And although green powders tend to be more expensive, if looking for a higher concentration of greens, powder form may be more cost-effective in the long run.
Additionally, one may choose a capsule versus a powder form because it is easier to take a pill and more practical, especially when on the go.
Some may not be particularly keen on the taste of green powders, so turning to capsules would be more effective.
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Transparency Is Key
All supplements, including green powders, have a nutrition facts label addressing what the product contains.
If you have never heard of a proprietary blend, they are a specially formulated mixture in a product. It usually is a group of ingredients mixed together into a blend.
The consumer cannot see exactly how much of every single ingredient in the product’s blend.
For example, if a blend has five ingredients in it which is 2500 milligrams total, the consumer would not be able to determine the weight of each ingredient that makes up the 2.5 grams. There could be 2000 milligrams of one of the ingredients and 125 milligrams of the other four ingredients.
While proprietary blends are perfectly legal with supplement labeling, knowing this information on how to read a supplement label and determine if a product contains a proprietary blend can help consumers choose a green powder that’s worth the money for them. (Source)
Looking for a green powder that is 3rd party tested, such as NSF discussed above, is essential when purchasing a green powder that’s worth the money.
That way, the consumer can be more sure that the product contains what it says it does.
Supergreen Tonik
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Supergreen Tonik provides 12 grams of green powder, adaptogens, and antioxidants per scoop.
Each bottle’s 30-day supply is $89.00, about $2.90 per serving.
Though with bundle deals, consumers can save, breaking down the cost to $2.50 for a 90-day supply and $2.06 per serving for a 180-day supply.
Supergreen Tonik does not contain any proprietary blends and is fully transparent, as the amount of every single ingredient is disclosed to the consumer right on the supplement label.
Some recent reviews discuss customers experiencing better energy levels and immune system boosts.
Conclusion: Are Green Powders Worth It?
To determine if greens powders are worth it, their health goals will be determined on a person-to-person basis.
For example, some greens powders contain a probiotic blend, and some don’t. Some may contain adaptogens, and others will not.
Are you looking for one that’s all organic, or is that not on the top of your list for must haves?
These are some questions to ask when deciding if a green powder is worth adding to your routine.
Additionally, green powders should not be used as a substitute for greens in your diet.
Oftentimes green powders do not have as much fiber as whole green vegetables. Eating and crunching green vegetables can be more satiating and satisfying as well, as green vegetables can add bulk to meals helping you feel fuller and longer.
Greens powders are meant to enhance an already healthy, well-balanced diet.
All consumers should discuss with their own doctor or registered dietitian before adding any supplement into a daily routine, as some products in supplements such as green powders could interfere with pharmacological medications and medical conditions.
Nicole is a Registered Dietitian and Licensed Dietitian / Nutritionist. She completed her bachelors degree in Food and Nutrition with a concentration in Dietetics. She is passionate about taking evidence-based nutrition research and transforming it into an easy to read format for everybody to understand.
She has experience working in a variety of different settings such as acute care, long term care, school nutrition education and community nutrition. Nicole has spent most of her career working as a Clinical Dietitian in hospitals, providing nutrition education to those managing chronic diseases.