The 10 Best Greens Powders of 2023, According to a Dietitian

Are Greens Powders Beneficial?

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.

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.

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.

Greens powders may be beneficial for the following people:

• People who don't eat many fruits and vegetables: "For those who may not like vegetables, greens powders may be a great alternative," says Andrew Akhaphong, MS, RD, LD. Although greens powders aren't an exact replacement for eating green vegetables (and other nutrient-rich produce), they can provide you with important nutrients to support health that may otherwise be missing.
• People who travel frequently: It can sometimes be difficult to eat enough produce when you're constantly on the go, and greens powders can be an easy, portable way to meet some of your vitamin and mineral needs.
• Some athletes: "Prolonged high-intensity exercise can increase vitamin and mineral needs. Some athletes have trouble meeting even their baseline nutrient needs, let alone an increased amount for optimal recovery," says Osburn. If you're a competitive athlete and decide to use a greens powder, be sure to choose a product that is third-party tested and free from any banned ingredients for your sport.
• People with decreased absorption: People with certain illnesses like inflammatory bowel disease may have lower nutrient absorption. In these cases, a greens powder may help you achieve higher nutrient needs. However, be sure that there aren't any ingredients that can make your digestive problem worse.
• People undergoing surgery: Emerging research suggests that fruit and vegetable powders could aid in recovery from surgery. This may be especially beneficial for people undergoing oral surgery or other surgeries that limit the ability to consume whole fruits and vegetables.

Who May Not Benefit From Greens Powders

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.

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.

• People taking prescription medications: Most greens powders include high amounts of vitamin K, which can interact with a variety of prescription medications. "Medications it may interact with include blood thinners, cholesterol-lowering medications, antacids, and those controlling seizures," says Akhaphong. If you are taking any prescription or over-the-counter medication, it's best to check with your healthcare provider before using a greens powder.
• Pregnant or breastfeeding people: Many ingredients, such as adaptogenic herbs, prebiotics and probiotics, and digestive enzymes, are not well-studied in pregnant and breastfeeding people, so we don't know if they are safe. If you're taking a prenatal vitamin, adding a greens powder with added vitamins and minerals could lead to getting too much of some nutrients. Make sure to compare the labels of all supplements combined to the Tolerable Upper Limits set by the National Institutes of Health Office of Dietary Supplements and consult a healthcare professional.
• People with end-stage kidney disease: "Depending on the product, a serving may contain 140 to 350 milligrams of potassium. Individuals with end-stage kidney disease may not be able to tolerate large amounts of potassium as the kidneys have a hard time removing excess potassium from their blood. A build-up of potassium, called hyperkalemia, may cause issues like dizziness, nausea, numbness, and a slow heart rate," says Akhaphong.
• People with a wheat allergy: Most greens powders contain wheatgrass, which is problematic for anyone with a wheat allergy. Of note, wheatgrass is typically harvested before the seed sprouts on the wheat, meaning it is usually gluten-free. However, anyone with celiac disease or who avoids gluten should choose a product that is certified gluten-free. Every greens powder contains different ingredients and may contain allergens, so be sure to check the ingredient labels to make sure it's safe for you if you have a food allergy.
• Professional and collegiate athletes: While greens powders can be a helpful way to add nutrients to an athlete's diet, some supplements may contain ingredients that are banned for sport. "Not all greens powders are third-party tested, so it is especially important for athletes that may be drug tested to avoid using greens powders without proper third-party testing," says Osburn. Look for one that is NSF Certified for Sport, one of the most rigorous third-party testing certifications.
• People with digestive disorders: Many greens powders contain ingredients that can worsen digestive problems. People with irritable bowel syndrome (IBS) who have trouble digesting certain carbohydrates, known as FODMAPs, may have trouble with greens powders. "Greens powders may contain FODMAPs like inulin or FODMAP-rich ingredients like some fruits and vegetables," says Akhaphong. Probiotics and other prebiotics can also worsen some digestive symptoms. If you are going to use a greens powder, "review all ingredients to ensure there aren't any added probiotics or prebiotics that could worsen your symptoms," says Suzie Finkel, MS, RD.
• People taking other vitamin and mineral supplements: If you're taking a multivitamin or other vitamin or mineral supplement, check to make sure that you won't be consuming too much of any one nutrient. Most nutrients in supplement form (including in greens powders) can cause negative—or even dangerous—side effects when you consume too much. Review the Tolerable Upper Limits set by the National Institutes of Health Office of Dietary Supplements.

Ingredients and Potential Interactions

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.

It's important to be aware some ingredients in greens powders may warrant caution including:

• Adaptogens: Greens powders that have adaptogens may warrant caution for those on medications, are pregnant, or breast feeding. For example, reishi mushrooms may interact with blood pressure medications, diabetes medications, and certain cancer treatments. Rhodiola or ashwagandha may interact with several antidepressants, blood pressure medications, diabetes medications, thyroid medications, cholesterol medications, immunosuppressants, and many other drugs that are broken down in the liver. We suggest talking with a healthcare provider before taking supplements with adaptogens if you take any medications—even ones not listed here. In addition, the safety of adaptogen supplements during pregnancy and breast feeding is not well known.
• Digestive enzymes: In general, digestive enzymes provide no benefit to healthy people. While more research is needed, digestive enzymes also appear to provide little to no benefit to those with digestive disorders unless there is a known enzyme deficiency. "Digestive enzymes are best suited for those with diagnosed enzyme deficiencies such as lactose intolerance or other known digestive conditions that may cause symptoms like gas or bloating after eating certain foods. If you have been diagnosed with any of these conditions, taking a separate digestive enzyme supplement that targets your specific issue is recommended," says Finkel.
• Probiotics: Many greens powder contain low levels of probiotics—about the amount you'd find in yogurt (though doses vary). While you may have heard that probiotics are beneficial, there are many different types of probiotics, and currently, no clear recommendations around which strains, strain combinations, or doses the general population may benefit from taking. "We do not have good evidence of any benefits of probiotic supplements for general health. Specific probiotic strains have been clinically shown to improve a small number of gastrointestinal conditions, but these are not the bacteria you would find in a powdered greens product," says Finkel. That said, probiotics can make some digestive conditions worse, so consult with your healthcare provider before taking a supplement that contains probiotics.
  

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.

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. To find the best greens powders, our dietitian researched numerous products for ingredients, third-party testing, and consulted health experts like dietitians Maddi Osburn, RDN, LD, Suzie Finkel, MS, RD, and Andrew Akhaphong, MS, RD, LD.

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:

1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
3. The third-party certifications we can trust are ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies does not mean it's a bad product. We recommend doing some research on the reputability of the manufacturer and calling the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

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 higher levels of 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. And even then, regular use during pregnancy or in small children may not be recommended.

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 some 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 from 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 in 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.

Why Trust Verywell Fit

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a 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 research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.