10 Super Greens Powder Benefits From a Registered Dietitian

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Wondering what those super greens powder benefits are? Let’s dive in.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

What are Super Greens Powders?

“Super greens powders” is a general term used for a supplement that contains dehydrated vegetables as well as other foods that are nutrient-dense, and it tends to rely heavily on green vegetables for its nutritional content. It’s so named because foods that are very high in vitamins, minerals, or phytonutrients are often referred to as “superfoods.”

The types of superfoods in these supplements vary from brand to brand, but you will typically find a combination of veggies, digestive enzymes, amino acids, probiotics, and prebiotics. These can include:

Spirulina
Wheatgrass
Alfalfa grass
Barley grass
Alfalfa
Chlorella
Chlorophyll
Ginger
Turmeric
Acai berries
Blueberries
Goji berries
Green tea extract
Ashwagandha
Kale
Spinach
Seaweed
Milk thistle
Reishi mushroom
Amylase
Lipase
Oat grass

In essence, super greens powder is more than what some would assume is a dried salad in a tub. Depending on what type you choose, you could be in for a greens blend that contains nutrients with a wide range of potential health benefits.

Super Greens Powder Benefits

Super greens powder can be a great addition to your regimen of dietary supplements for an extra source of vitamins, minerals, and antioxidants. The following are some common health benefits that can be obtained from supplementing with a super greens blend.

1. Immune System Support

It’s well-established that nutrients like vitamin C and vitamin A play a big role in helping to support immune health and prevent illnesses like the common cold.

A 2018 meta-analysis of 83 studies in the American Journal of Clinical Nutrition¹ showed that higher intakes of fruits and vegetables lead to an enhanced immune cell profile. Essentially, the compounds found in fruits and vegetables have been shown to be an effective way of increasing the body’s supply of T cells, which are responsible for fighting off foreign particles that can cause illness and infection in the body.

It is possible to support your immune system with super greens powders, since they contain many of these same antioxidants, including vitamin C and vitamin A.

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2. Contributes to Higher Energy Levels

A 2014 study published in the British Journal of Health Psychology^[2] found that subjects who consumed more fruit and vegetables reported higher feelings of well-being, creativity, and more physical activity compared to subjects who ate less fruits and vegetables.

Thus, it is likely that supplementing with super greens can yield the same energy boost. Bonus points if your super greens powder contains matcha or green tea extract, which are both powerful, but natural, sources of caffeine. Spirulina and chlorella, two common greens ingredients, are also good sources of iron and zinc, which can support energy.

3. Helps Maintain Healthy Blood Pressure

The mantra of the American Heart Association is “add color,” which urges Americans to eat a variety of fruits and vegetables for heart health. This is where super greens powder can help as it can deliver nutrients from dozens of fruits and vegetables in a form that’s much more practical to consume.

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Furthermore, a 2020 meta analysis³ of over 1.5 million subjects found that consumption of fruits and vegetables was associated with decreased cardiovascular disease, coronary heart disease, and stroke. There was no effect on cholesterol. It also identified leafy green vegetables as one of the sources that made the biggest impact on cardiovascular health.

4. Aids Digestive Support

Many super greens supplements now contain probiotics, which are healthy bacteria that some research says may have positive health benefits.

A 2019 meta analysis in the European Journal of Clinical Nutrition⁴ found that probiotic supplementation in healthy adults can lead to temporary improvement in gut health. The study noted improvements in stool consistency, bowel movement, and vaginal lactobacilli concentration in healthy adults. though there’s no strong evidence that these improvements are seen long-term. However, with a balanced diet and a brand of super greens that also contains digestive enzymes, you may also see less bloating and gastrointestinal distress.

5. Helps Fight Chronic Disease

It’s common knowledge that fruits and veggies are great for overall health. However, according to some research, eating vegetables and fruit can also help prevent chronic diseases because antioxidants fight the damage done to the body by free radicals, a main cause of chronic illness.

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A 2012 study⁵supports this claim and also notes there is possible evidence that more fruits and vegetables can help to support a healthy body weight. Given that excess weight is the largest risk factor for diseases like heart disease and Type 2 diabetes, antioxidant-rich sources can potentially and indirectly prevent these conditions, especially if it helps facilitate weight loss.

6. Contains Anti-Inflammatory Properties

With ingredients like spirulina, chlorella, and turmeric, super greens powders can help support a healthy inflammation response. Chronic inflammation⁶ is associated with several health issues, including heart disease and arthritis.

A 2011 study⁷ on spirulina showed that its high phycocyanin content significantly reduces inflammation markers. In addition, curcumin, a natural compound derived from turmeric, has also been found to have a positive anti-inflammatory effect⁸.

7. May Help Improve Hair, Skin, and Nail Health

Common super greens ingredients like biotin, vitamin E, and vitamin C are crucial for collagen synthesis⁹ and protection against oxidative stress. As the most abundant protein in the body, collagen plays a critical role in forming healthy hair, skin, nails, and muscles.

According to a 2019 study¹⁰, collagen supplementation improves skin hydration, elasticity, and density. While consuming a super greens powder doesn’t guarantee you’ll have luscious locks or glowing skin, it certainly helps provide the necessary nutrients for those tissues.

8. Helps Support the Natural Detoxification Processes

Super greens powders typically contain detoxifying ingredients like chlorella, wheatgrass, beet root, and maca root, which can help your body eliminate toxins and heavy metals.

According to a 2019 study¹¹, 90 days of nutritional supplementation with Chorella vulgaris and Fucus sp extracts helped promote heavy metal detoxification. Boosting your body’s natural defense mechanisms with super greens powders can contribute to improved health and well-being.

9. May Help With Weight Loss Efforts

Incorporating a super greens supplement into your diet can support your efforts to lose weight by providing a low-calorie, nutrient-dense option that can help curb hunger and boost your metabolism. Many super greens powders contain fiber, which promotes satiety and reduces your overall calorie intake.

Additionally, a 2023 study¹² found that chlorophyll, a common ingredient in super greens, can help suppress your appetite, further assisting in reducing your caloric intake.

10. Supports Acid-Alkaline Balance

Super greens powders can help you achieve optimal acid-alkaline balance¹³, which is crucial for overall health and vitality. These supplements can help counteract the effects of an acid-heavy diet, which can result in fatigue, poor digestion, and other health issues.

A 2012 study¹⁴ in The Journal of Environmental and Public Health found that a diet high in alkaline foods can improve bone health, reduce muscle wasting, and mitigate chronic diseases such as hypertension and strokes. In addition, the increase in growth hormone as a result of an alkaline diet can lead to improvements in cardiovascular health, memory, and cognition.

How To Use Super Greens Powders

Though specific contents of nutrients vary from supplement to supplement, be advised to always follow the dose recommended on the container and avoid consuming more than the recommended daily amount. When it comes to superfoods, some people believe that more is better, but because they contain so many different nutrients, there is a risk of toxicity if you take too much.

The super greens powder is usually mixed in with eight ounces of a hot or cold beverage of your choice. If you’re into smoothies, a super greens powder can be a great addition to your favorite fruit or protein powder smoothie. The versatility is a great benefit, especially for people who don’t enjoy taking similar nutrients in the form of a pill, like a multivitamin.

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An image of Transparent Labs Prebiotic Greens in a shaker

Whichever method you choose, just try your best to take this supplement consistently if you want to maximize the health benefits. It is important to note that super greens powder is a dietary supplement, not a food, and thus the benefits of greens powder still cannot take the place of food. You still should be consuming at least the daily four servings of fruits and vegetables recommended by the USDA and use super greens powder for some extra nutritional support.

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Are Super Greens Powders Effective?

Consult with a physician or dietitian before beginning any dietary supplement regimen, no matter how natural it is advertised or promoted to be. This is especially true if you ail from any chronic diseases or take medications as there is a risk for harmful nutrient-medication interactions.

Please know that super greens powders cannot replace a healthful diet full of whole foods. Though they can contain an array of vitamins, minerals and antioxidants, because it comes in a powder form, super greens lack some important nutrients that can only be found in produce like dietary fiber. Dietary fiber is not only a digestive aid, but can add bulk to meals and prevent overeating.

Also, super greens powders tend to be much more expensive than just buying regular produce from the store, so the financial impact is something to consider. If you’re on a budget, super greens powders probably aren’t worth it.

Despite these facts, you can add supergreens powder to your daily nutrition as a convenient, additional source of superfoods if your wallet allows.

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Potential Side Effects of Super Greens Powders

While super greens powders can provide several valuable health benefits, they may also cause some issues in certain individuals. Potential side effects include:

Digestive issues such as bloating, gas, or diarrhea
Allergic reactions, especially if you’re sensitive to ingredients like spirulina or chlorella
Adverse interactions with medications, particularly blood thinners due to their high vitamin K content
Potential contamination with heavy metals, depending on the production process
Risk of excess iodine intake for those with thyroid conditions if the powder contains seaweed¹⁵, which is a top source of iodine.

How to Choose a Super Greens Powder

Choosing the best super greens powder can help you maximize its benefits. Here are key factors to consider before you add this supplement to your stack.

Ingredient Quality

Look for a greens powder made with high-quality, organic ingredients to ensure you’re not consuming chemicals, pesticides, or other harmful contaminants. Third-party testing certifications can provide an added layer of assurance about the powder’s purity and quality.

Nutrient Profile

Read the nutrition label carefully. Choose a greens powder that lists high concentrations of vitamins and minerals, as this will ensure you’re getting an adequate amount of these key nutrients. Some formulations also include superfoods like matcha, beetroot, or mushrooms for enhanced physical and mental health benefits.

Taste and Solubility

Let’s face it: How good (or bad) a super greens powder tastes will affect your willingness to consume it regularly. Some have strong, unpleasant flavors reminiscent of drinking a cup of dirt, while others may be slightly sweeter due to the use of ingredients like stevia or monk fruit.

If possible, sample a few super greens powders before you commit to buying a container. This will allow you to judge not only its taste but also its solubility. Powders that mix well with water, juice, milk, or plant-based alternatives can make it much easier to get your daily dose of greens in.

Value

Super greens powders can vary significantly in price, so determine if the cost per serving provides sufficient value. Although higher-priced products typically offer superior quality, you need to consider whether it’s worth making such a sizable dent in your supplement budget for something that may not be quite as valuable as protein powder or creatine.

Super Greens Powder Benefits: Final Thoughts

A balanced diet rich in fruits and veggies, whole grains and other quality carbohydrates, and lean protein cannot be replaced by any dietary supplement, so it’s important to maintain this practice before adopting a supplement regimen.

However, when taken as directed, super greens powder can be a source of antioxidants and superfoods you may not have access to otherwise. It is also a fast, convenient, and practical method of consuming some extra vitamins and minerals. If this sounds appealing to you, you may want to consider giving super greens powders a try.

Super Greens Powder Benefits: FAQs

What does super green powder do?

Research suggests that super green powder can deliver antioxidants, probiotics, and other compounds that can enrich a balanced diet.

Is drinking super greens good for you?

When taken as directed, there is some evidence that suggests super greens can offer health benefits if taken consistently.

Can you drink super greens everyday?

There is a variation in the amount of nutrients included in super greens powders depending on the brand. Consult your physician or dietitian if you are unsure about the best formulation.

How long does super greens take to work?

You may start noticing some of the effects of super greens powder within a few days. Increasing your fiber intake and feeding your gut microbiome probiotics will lead to changes in your digestive system. A few weeks of consistent consumption should allow you to enjoy some of the other benefits, including increased energy levels.

References

Hosseini B, Berthon BS, Saedisomeolia A, et al. Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis. Am J Clin Nutr. 2018;108(1):136-155. doi:10.1093/ajcn/nqy082
Conner TS, Brookie KL, Richardson AC, Polak MA. On carrots and curiosity: eating fruit and vegetables is associated with greater flourishing in daily life. Br J Health Psychol. 2015;20(2):413-427. doi:10.1111/bjhp.12113
Zurbau A, Au-Yeung F, Blanco Mejia S, et al. Relation of Different Fruit and Vegetable Sources With Incident Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2020;9(19):e017728. doi:10.1161/JAHA.120.017728
Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype?. Eur J Clin Nutr. 2019;73(1):24-37. doi:10.1038/s41430-018-0135-9
Boeing H, Bechthold A, Bub A, et al. Critical review: vegetables and fruit in the prevention of chronic diseases. Eur J Nutr. 2012;51(6):637-663. doi:10.1007/s00394-012-0380-y
Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
Karkos, P. D., Leong, S. C., Karkos, C. D., Sivaji, N., & Assimakopoulos, D. A. (2011). Spirulinain Clinical Practice: Evidence-Based Human Applications. Evidence-based Complementary and Alternative Medicine, 2011, 1–4. https://doi.org/10.1093/ecam/nen058
Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory effects of curcumin in the inflammatory diseases: Status, limitations and countermeasures. Drug Design, Development and Therapy, Volume 15, 4503–4525. https://doi.org/10.2147/dddt.s327378
Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: results of a randomized, Placebo-Controlled, blind study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
Merino, J. J., Parmigiani-Izquierdo, J. M., Gasca, A. T., & Cabaña-Muñoz, M. E. (2019). The Long-Term Algae Extract (Chlorella and Fucus sp) and Aminosulphurate Supplementation Modulate SOD-1 Activity and Decrease Heavy Metals (Hg++, Sn) Levels in Patients with Long-Term Dental Titanium Implants and Amalgam Fillings Restorations. Antioxidants, 8(4), 101. https://doi.org/10.3390/antiox8040101
Martins, T., Barros, A. N., Rosa, E., & Antunes, L. (2023). Enhancing Health Benefits through Chlorophylls and Chlorophyll-Rich Agro-Food: A Comprehensive Review. Molecules/Molecules Online/Molecules Annual, 28(14), 5344. https://doi.org/10.3390/molecules28145344
Hopkins E, Sanvictores T, Sharma S. Physiology, Acid Base Balance. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507807/
Schwalfenberg, G. K. (2012). The alkaline diet: Is there evidence that an alkaline pH diet benefits health? Journal of Environmental and Public Health, 2012, 1–7. https://doi.org/10.1155/2012/727630
Smyth, P. P. (2021). Iodine, seaweed, and the thyroid. European Thyroid Journal, 10(2), 101–108. https://doi.org/10.1159/000512971

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

Super Greens Powder Benefits: 10 Reasons to Consider This Supplement