7 Benefits of Greens Powders, According to a Dietitian

Do you ever wonder what the hype is about greens powders? The products make big promises (increased energy, mental clarity, improved digestion, you name it), but are they really worth the investment?

Whether you mix, blend, or shake, powdered greens are a convenient and efficient way to get your daily dose of antioxidants, vitamins, minerals, and other superstar nutrients. Here's a deeper dive into some of the health benefits, so you can determine whether greens powders fit your routine.

Offers a Rich Source of Nutrients

Because most greens powders are a combination of ingredients, the nutrient density is plentiful. You can think of greens powders as a vitamin and mineral product, often containing vitamins A, C, and K, and minerals including iron, magnesium, and calcium, plus antioxidants. Note that greens powder is not generally a replacement for a multivitamin.

The recommended daily intake of vitamins and minerals is met easily with one serving of greens powders. This is particularly helpful for those with limited access to produce or someone wanting to supplement their diet with additional nutrients.

Supports Energy and Vitality

The phytochemicals found in fruits and vegetables have been shown to improve energy and vitality. In fact, their effects on physical performance and endurance have been studied and resulted in positive outcomes. Scientists have found that phytonutrients (often found in greens powders) boost energy, improve agility, reduce the perception of fatigue, improve memory, and reduce time to recovery. Supplementing with greens powders could maintain energy levels throughout the day—especially on the days when you really need it.

Enhances Digestive Health

Greens powders are rich sources of soluble and insoluble fiber—both of which are important for healthy digestion and regular bowel movements. They also contribute to feeling full and satisfied after a meal.

Eating foods high in fiber also is associated with optimal blood sugar control and improvements in the diversity of gut microbiota. These two factors are important for maintaining a healthy body weight and reducing the risk of chronic disease, including type 2 diabetes.

Phytochemicals—including flavonoids—have been shown to have therapeutic effects on constipation, diarrhea, gas, and bloating associated with irritable bowel syndrome. Other phytonutrients have been shown to reduce certain symptoms of ulcerative colitis.

Boosts Immune Function

An added bonus of supplemental greens powders is their ability to maintain a healthy immune system while reducing inflammation, thanks to their powerful antioxidant content. In fact, greens powders that contain any form of seaweed or algae are rich in phytochemical and poly-unsaturated fatty acids—both of which have potent antioxidant properties shown to reduce inflammation and prevent oxidative damage to cells.

Additionally, a randomized trial in obese women found that a fruit, berry, and vegetable powder concentrate blend decreased oxidation and reduced inflammation. This was attributed to the phytochemicals found in fruits and vegetables.

Promotes Detoxification

The liver and kidneys are the main players in the body's natural detoxification processes. For instance, the liver helps the body use nutrients from the foods you consume. It also takes waste and toxins and removes them from the body via the kidneys.

Plants, like the ones used to formulate greens powders, are packed with antioxidants and phytochemicals that protect the liver and kidneys from free radical damage and oxidative stress. Certain vitamins, such as vitamin C, have antioxidant powers that also help to reduce free radical damage.

Plus, when you're drinking greens powders, you'll naturally increase your fluid intake (a typical serving of greens powder is mixed with 8 to 12 ounces of water). Increasing water (or fluid) intake promotes the natural detoxification process in the body by filtering waste through your kidneys.

Provides a Convenient and Versatile Option

Eating plenty of fruits and vegetables is sometimes not in the cards, especially if you're traveling or don't have access to fresh, frozen, or canned produce. Using a greens powder is a convenient way to supplement the nutrients you may be missing in your diet. Greens powders are easy to mix in water, your favorite beverage, a smoothie, or even bake into a recipe.

Greens powders are a well-rounded daily supplement that not only helps you increase your vitamin, mineral, and fiber intake but also enhances your overall health and well-being. Not many supplements can say they nourish your immune system, foster a healthy digestive system, promote energy, reduce the risk of chronic disease, contribute to healthy blood sugar control, and promote optimal liver and kidney function.

While nothing can replace the benefits of meeting your daily nutrient needs through whole, unprocessed foods, when access is limited or other barriers get in the way, a greens powder is a great way to fill in the gaps.

Always look for a product that has been third-party tested to ensure the safety and accuracy of labeling. Remember to speak with a healthcare provider who can help you determine what (if any) greens powder product is right for you, especially if you have specific health concerns or medical conditions.