Regularly consuming high doses of alfalfa can be dangerous, especially for people with autoimmune disorders. Consuming high amounts of alfalfa may not be safe for pregnant or breastfeeding people as well as anyone with hormone-related conditions like breast cancer and endometriosis.
Most greens powders contain alfalfa as a primary ingredient. Although people believe alfalfa to be helpful in treating many diseases from diabetes to high cholesterol and digestive issues, there is no research to support this.
While they are often marketed as "food," greens powders are a supplement, and even food-based ingredients can be problematic for certain people in the quantities included. Also, because there is so much variation between products, a greens powder that is helpful for one person may not be good for another. The following people should be very cautious when considering a greens powder.
The ingredients in greens powders vary significantly, so it's important to thoroughly read the label to make sure it's safe for you. Most greens powders contain more than just leafy green vegetables . Many contain grasses and alfalfa sprouts that could interact with medications or make some health concerns worse.
However, more research is needed to understand greens powders and whether or not they offer true benefits. Please keep in mind that a great deal of the benefits of fruits and vegetables is offering nutrients in combination with dietary fiber , and greens powders usually offer little to no fiber. Greens powders cannot replace a well-balanced, varied diet, but they may be helpful to some people who aren't getting enough nutrients through food.
Fruit and vegetable powders have been shown to increase blood levels of vitamins as well as certain antioxidants, like carotenoids. Carotenoids are known to reduce the risk of certain cancers, age-related macular degeneration, and cardiovascular disease.
Some small studies have shown that greens powders might offer health benefits such as lowering blood pressure, while studies looking at whether greens powders can increase energy have shown no benefit.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
There are dozens of greens powders on the market today, each with different ingredients. Many powders contain herbs, adaptogens, prebiotics, probiotics, digestive enzymes, and other ingredients, many of which could interact with medications or worsen symptoms of chronic illnesses. Therefore, if you're considering using a greens powder, review the ingredient label carefully and check with a healthcare provider to ensure it's safe for you.
"Greens powders may be a way to increase your fruit and vegetable intake with minimal effort," says Maddi Osburn RDN LD . But they don't replace whole foods. "Whole fruits and vegetables provide significantly more fiber per serving than most greens powders, which is important for digestive and cardiovascular health," says Osburn. Eating greens (as well as other fruits and vegetables) has been linked to numerous health benefits, from reduced risk of cardiovascular disease to slowing cognitive decline.However, we don't know if you get the same benefits from those greens in powdered supplement form.
Many people have started using greens powders to boost their nutrient intake without having to cook or prepare any greens. But are they really as "healthy" as people think?
Biosteel Sport Greens is vegan, gluten-free, soy-free, dairy-free, non-GMO, and free from any artificial flavors or colors, making it a good product if you have specific dietary requirements. It does contain inulin, which can be helpful for some people's digestion but problematic for others.
The product advertises an amino acid complex to support sport recovery. However, research on the benefits of supplementing with l-glutamine and l-leucine on exercise recovery is inconsistent, and benefits are minimal, if any exist.
If you're a competitive athlete, it's essential to choose a product that is third-party tested for any ingredients banned by your sport. Biosteel Sport Greens powder meets the rigorous NSF International Certified for Sport requirements. Some research suggests that fruit and vegetable juices and concentrates may promote muscle recovery. There has also been specific research to connect tart cherry, an ingredient in this blend, with exercise recovery.
Amazing grass contains rosehips, which may interact with antacids, estrogens, lithium, and medications that affect blood clotting. The prebiotics (F.O.S), probiotics, and digestive enzymes may be beneficial for some but could lead to digestive symptoms for others, especially among people with existing digestive illnesses.
This blend also contains two types of algae— spirulina and chlorella, which have been shown to have numerous potential health benefits, including reduced risk of many chronic diseases.
Another top pick by ConsumerLab, Amazing Grass Greens Blend contains a blend of fruits, vegetables, grasses, prebiotics, probiotics, and digestive enzymes. The fruit and vegetable blend has the same amount of vitamins and minerals as about two servings of produce, which can help you reach the recommended two cups of fruits and three cups of vegetables per day (which most adults don't meet). However, keep in mind that two servings of whole produce is much higher in fiber than this powder, which only contains one gram of fiber.
Contains rosehip, which may not be a good choice for some
Contains prebiotics, probiotics, and digestive enzymes which may not be a good choice for some
Dr. Mercola's fermented greens powder is sweetened with the no-calorie natural sweeteners monk fruit and stevia, which can help cut some of the grassy or bitter flavors of the powder without the added sugar. However, these ingredients have distinct flavors which you may or may not enjoy. These ingredients are generally recognized as safe (GRAS) by the FDA, but not much is known about their effects on human health yet.
It also contains moringa, an herb that can affect how medications are broken down in the liver, especially thyroid medications and those used for diabetes. If you're taking any medications, review this product with a healthcare provider before using it.
This greens powder contains yerba mate and matcha , both of which contain caffeine. If you are sensitive to caffeine, are pregnant, or take a medication that could interact with caffeine, you may want to avoid this product.
The Dr. Mercola fermented greens powder contains a blend of fermented grasses, greens, vegetables, herbs, and algae, including chlorella and spirulina. Fermenting fruits, vegetables, and other foods may increase the body's ability to use and benefit from the antioxidants found in those ingredients. Both spirulina and algae have been shown to offer a number of health benefits, including lowering cholesterol and blood pressure.
Contains moringa and caffeine, which may not be a good choice for some
While this particular Vital Proteins product is not third-party tested, Vital Proteins is known for its high-quality protein powders and thoughtful ingredient sourcing.
While the research on the benefits of oral collagen supplementation is mixed, there is some evidence to suggest that collagen peptides may improve skin elasticity. Regardless, collagen can be a good source of protein—this powder contains 14 grams and can be used as a protein powder in your morning smoothie. Vital Proteins also contains hyaluronic acid, which is also said to improve skin elasticity and reduce wrinkles. While the research on this is limited, one randomized control trial did show that oral hyaluronic can lessen wrinkle formation and improve skin.
We love the simple ingredient list of this greens powder with just a mix of collagen peptides, dehydrated greens, hyaluronic acid, and a small amount of probiotics. It is flavored with coconut water powder and vanilla bean powder.
Garden of Life Raw Organic Perfect Food Green Superfood is organic, gluten-free, and vegan but not wheat-free. Price at time of publish: $43
It also contains two Lactobacillus probiotic strains that may help alleviate certain digestive conditions and one Lactobacillus strain that may help fight foodborne illness. However, research is still preliminary, and there are currently no clear recommendations on using this combination of probiotics in the general population.
It also contains some digestive enzymes, so if you have any digestive problems, check with a healthcare provider to see if these ingredients could worsen the symptoms. Certain digestive enzymes can help with certain digestive difficulties, but the enzyme(s) have to be matched to the condition, and they likely provide no benefit to healthy people.
This greens powder is particularly high in vitamin K —with around 70% of the recommended daily allowance—which can be beneficial for some people but may pose a risk for people taking certain medications. Vitamin K can interact with blood thinners, cholesterol medications, and even some antibiotics.
While the extensive ingredient list could mean additional benefits beyond those that other greens powders offer, it is important to thoroughly review all ingredients, especially if you have a food allergy or are taking any prescription medications.
A top pick by ConsumerLab, the Garden of Life Raw Organic Perfect Food Green Superfood offers an extensive fruit, vegetable, and sprouted grain and seed blend in addition to the greens. It provides 70 percent of the recommended daily amount of vitamin K, 35 percent of vitamin A, 10 percent of riboflavin, and two to eight percent of folate, calcium, iron, magnesium, manganese, and potassium.
What do buyers say? 87% of 7,200+ Amazon reviewers rated this product 4 stars or above.
Ingredients to Watch for: Why We're Skeptical of Certain Ingredients
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
There are dozens of greens powders on the market to choose from. And while it may seem like they all offer similar benefits, many of them contain questionable ingredients or are not third-party tested by a reputable organization. Because greens powders have not been thoroughly researched and do not contain standardized ingredients, we are very selective with the brands we recommend.
One of the most concerning things to watch out for in greens powders is the presence of adaptogenic herbs and mushrooms. While some adaptogenic herbs may be safe and helpful for certain populations, there isn't enough research to support their efficacy and safety for the general population—and in some cases, they may even be dangerous.
For example, some greens powders include adaptogenic mushrooms such as reishi, which are known to interact with common medications like blood pressure medications, diabetes medications, and certain cancer treatments, and safety is not well known. Rhodiola is another ingredient that is not well studied in humans, but we know it interacts with several antidepressants, blood pressure medications, diabetes medications, cholesterol medications, immunosuppressants, and many other drugs that are broken down in the liver.
In addition to watching out for adaptogenic herbs, it's important to be aware of other ingredients that may be problematic for some people.
Brands Excluded from Our List:
You may notice that we did not recommend a few popular greens powder brands. This is not because they are poor quality or unsafe but simply because they contain ingredients that need more research in order for us to fully understand their safety in different populations. They may interact with medications and contribute digestive symptoms in some people.
Athletic Greens is a very popular greens powder supplement with both adaptogenic mushrooms and rhodiola, which may be safe for people who do not have health problems. However, it did not make our list because there is not enough research on this ingredient in humans for us to feel confident recommending it, and those on certain medications need to exercise extreme caution.
Bloom Greens & Superfoods did not make our list because it contains a adaptogenic blend with rhodiola and other herbal extracts as well as seven digestive enzymes. These ingredients may be safe for some people, but there is not sufficient research to support their efficacy or safety, especially when these ingredients are combined with one another. They may be harmful for certain populations, especially those with digestive conditions or those taking certain medications.
There are many other brands on the market that contain ingredients like these as well as holy basil, Ginkgo biloba, and more. Nested Health Super Greens and Vibrant Health Green Vibrance are two other popular brands that didn't make our list because of these ingredients.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in Greens Supplements
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it's important to note:
There is concern that some greens powders could be contaminated with heavy metals such as lead. In fact, when Consumer Lab tested 16 greens powders and other whole food supplements, they did find lead in two products. The amount in these products was lower than the FDA standards for adults but higher than the much more stringent level that California proposition 65 puts forth, requiring a lead warning label. Therefore, it is important to choose a product that is third-party tested.
Greens powders could also contain ingredients that are banned in high-level competitive sports, so finding one that is third-party tested specifically for sport, such as NSF certified for sport, is important for any competitive athlete.
Form
Greens powders are typically a mix of leafy greens, seaweed, vegetables, fruits, extracts, probiotics, enzymes, and herbs in the form of a powder. While most powders contain high amounts of vitamins and minerals, there isn't research to understand the bioavailability (how much your body can absorb) of these nutrients in this form. It could be more or less than eating fresh or frozen fruits and vegetables.
Greens Powder Dosage
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.
There is no standard dosage for greens powders, and ingredient and nutrient amounts vary significantly. It's important to review the Recommended Dietary Allowance and Tolerable Upper Limits as set by the NIH for each ingredient to make sure you are consuming safe levels of each nutrient.
How Much Is Too Much?
It's important to ensure that your greens powder does not include too much of any one nutrient. Your body filters and eliminates excess water-soluble vitamins (B vitamins and vitamin C), so it's less likely these nutrients will cause harm. However, it is still possible to experience negative side effects of very high doses of these nutrients in supplement form. In addition, fat-soluble vitamins (vitamins A,D, E, and K) can be stored in fat tissue and are dangerous when consumed in excess. Many minerals can also be dangerous at very high amounts.
You can review your greens powder with a healthcare provider as well as compare nutrition facts labels on your greens powder to the upper limits as established by the NIH Office of Dietary Supplements.
Are greens powders good for you?
Greens powders can provide many important vitamins, minerals, and antioxidants that can support health. They also may contain ingredients, such as spirulina and chlorella, that are primarily found in powder form and may offer some health benefits. The specific ingredients found in powders can vary significantly from one brand to another, and so do the potential benefits.
Are greens powders as good as fresh?
In short, we don't know. There has been little research done on greens powders as a whole. The limited research that does exist doesn't suggest that they offer as many benefits as eating whole foods, but more research is needed.
What we do know is that there are synergistic effects to eating whole foods. This means that the nutrients in whole foods work together so you get more health benefits from eating foods in their natural form than you get from taking supplements. "While greens powders can help increase your fruit and vegetable intake, don't count on them to completely replace whole foods. Most don't contain all of the vitamins and minerals you need," says Osburn.
One area where many greens powders fall short is in the fiber content. Greens and other vegetables provide fiber, which offers numerous health benefits from better digestion to lower cholesterol. Fiber—when consumed from whole foods—is also linked to increased fullness with meals, which may help you eat less overall. But the same can't be said for fiber supplements. When it comes to greens powders, some greens powders contain no fiber, whereas others contain very little.
How do I make green powders taste better?
Green powders can be quite bitter or have a grassy taste. Instead of drinking them plain, add them to a smoothie with fruit, which not only adds sweetness but includes fiber and other nutrients. But you don't have to drink them. "Add them into scrambled eggs for omelets, as a seasoning for a soup, into pancake or waffle batter, in baked goods, or mix into your favorite dip," says Akaphong.
Are greens powders worth it?
Greens powders can be very expensive and, in most cases, are not necessary. However, they can be helpful for days when you don't have time to prepare fresh vegetables or if you are traveling and have limited access to fresh greens. Whether or not they are worth it really depends on your individual nutrient needs, diet, and lifestyle.
Do greens powders help with bloating?
Some greens powder brands advertise that they relieve bloating, but the evidence for this is not supported by enough research. Certain brands of greens powders contain digestive enzymes, which may help to alleviate gastrointestinal side effects like bloating in those with certain digestive enzyme deficiencies, although they are unlikely to provide any benefit to those without deficiencies.
Those with diagnosed enzyme deficiencies should consult a healthcare provider and may require prescription medication or a specific separate enzyme supplement. It is important to note that certain digestive enzymes and probiotic blends can make some digestive conditions worse, so they should be taken with caution for those with preexisting GI conditions.
Additionally, some greens powders contain ingredients such as inulin, a fermentable fiber, and alternative sweeteners, which can both cause bloating in some individuals, particularly those with IBS.
Learn More:
How to Get Rid of Bloating
How much do greens powders cost?
The price of greens powders varies depending on the brand and the formula, but they usually range between $20-40. Products that are third-party tested and/or USDA Certified Organic may come with a higher price tag.
Those with added probiotics and digestive enzymes can also be more expensive. Our top pick, Garden of Life Raw Organic Perfect Food Green Superfood, was $43 when we published this article. It is certified organic and third-party verified.
Why Trust Verywell Fit
Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with her master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating the research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.