Green powders seem to be mentioned on every popular podcast nowadays! If you're sick of dodging this question from your clients, not to worry, here is absolutely everything you need to know about Green Powders

1. Made of Grass, Algae & Fringe Veggies

We have all heard about supergreen blends and green powders. But what do they actually consist of?

Greens powders typically consist of a blend of algae, grasses and veggies that are dehydrated or freeze dried and condensed into a concentrated powder.

They typically contain:

• Algae: Spirulina, Chlorella, kelp
• Grasses: Wheatgrass, barley grass
• Vegetables: Spinach, Chard, Broccoli, kale, carrot, mushroom, beets, etc.
• Additional ingredients such as prebiotic fibers, probiotics and digestive enzymes

2. Does Provide Some Nutrients 

With the wide array of ingredients typically packaged into these powders, they will expectedly provide a range of nutrients.

They typically include:

• Vitamins (although some of these, B + C can be malleable to high temperatures)
• Minerals (Will be largely undeterred by processing methods)
• Antioxidant compounds (phytonutrients)
• Probiotic bacteria (dosage not high enough to be considered actual probiotic)
• Digestive enzymes (very limited research showing any benefit for healthy people)
• Fiber (typically small amounts and added - not from the vegetables themselves)

3. Don't Provide All of The Necessary Nutrients

Once again, my main recommendation when it comes to this class of supplements is that it should not be used as an alternative to vegetable intake.

Whilst we have limited research surrounding these fortified powders, there is ample studies showing the benefit of eating regular servings of fresh green vegetables, especially those cruciferous ones (PMID: 21593509; 29618474; 33641343)

Why not an alternative?

• Algae: Spirulina, Chlorella, kelp
• Grasses: Wheatgrass, barley grass
• Vegetables: Spinach, Chard, Broccoli, kale, carrot, mushroom, beets, etc.
• Additional ingredients such as prebiotics fibers, probiotics and digestive enzymes

4. Dosage is Important

You can only pack so much nutrition into a tablespoon of powder. Many popular green supplements make the mistake of providing more quantity, over quality.

In one of the few studies available (which was a pilot study with 10 participants) participants took 3 or 6 teaspoons of a popular greens supplement A DAY!

In the study, only after 6 teaspoons a day, were there a modest, significant increases in the antioxidant capacity of the blood samples. (PMID: 21954333)

5. Processing Methods Are Key

If you are considering a greens supplement, it is crucial that you do some research into the brand and its reputation. Reach out to ME, or other informed experts for guidance.

Processing methods employed by the company are important for nutrient quality, as several key nutrients can be degraded or lost in high heats or aggressive dehydrating methods (PMID: 27407204; 33066677)

But processing methods are more important for the safety profile of the supplement

In an article by @eleatsportsnutrition, the dietitian speaks about a study where it was found that 4 of 13 off the shelf greens supplements had high levels of lead! (eleatsnutrition.com; Consumerlab.com)

6. Very Very Limited Research

I have scoured the research for studies of green powders, and there are very very few.

Any company that claims "research-backed" or "proven" benefits, are lying.

In one of the only studies that is often referenced in this conversation, the study was funded and authored by the owner of a greens company. The supplement they tested.

Whilst this doesn't necessarily mean anything, when the study is of a low-quality (pilot, small sample, no control group) these should be considered. (PMID: 19703665)

7. Can be A Nice Complement 

 Supplements should be used as exactly that, and not a pillar of your diet. Yet, many consumers view green powders, due to deceptive marketing, as an alternative to their 5-7 fruits and veggies.

Whilst a quality green powder, from a reputable brand can be a nice addition to your routine, this should not come with any swap-out of any fruits and veggies.

And if it is a case of budget, spend your money on fresh and frozen produce first.

There can be cases when a greens powder may be useful, in tactical populations e.g. Navy when at Sea, traveling athletes, busy professionals, etc.

8. Doesn't Contain Magical Benefits

Marketing of green powders, for some reason, pushes the narrative that they can provide more benefits than eating the food from which they've been cultivated. This is preposterous, obviously.

Immune boosting? Nope, see sanitization, sleep and overall dietary quality

Detoxing? Nope, see liver

Energy Boosting? Nope, see overall energy intake

Digestive-aiding? Weight maintenance? Immune support? Heart health? Inflammation regulation? Maybe, but also see vegetables

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Wishing you all the best in your coaching endeavors!