Does AG1 Supplement Live Up to Its Claims?

Endorsed by celebrities like Joe Rogan and at a cost of about $100 a month, the AG1 supplement has repeatedly made waves on social media. Is the criticism directed at it justified? Here's our AG1 supplement review.

Previously known as Athletic Greens, the AG1 supplement is something that famous, although somewhat controversial, longevity scientists like Andrew Huberman and Peter Attia swear by. At the same time, the multi-ingredient green powder has attracted criticism from some consumers and experts alike.

In 2022, ConsumerLab, a company that provides independent supplement testing, discovered that AG1 contains lead in amounts that children and pregnant women should avoid.

The AG1 has since been reformulated to address some of the circulating concerns, but many experts remain skeptical about greens supplements.

What is an AG1 supplement?

AG1 is claimed to improve focus, perceived energy, and mood, support digestive health, and the body's natural immune defence.

A serving (one scoop) of AG1 contains 41 kcal and 2.5g of fiber, a carbohydrate that supports gut and heart health. While such an amount is comparable to an apple with skin or half a cup of broccoli, it provides fewer than one-tenth of the recommended fiber intake of 28 g in a standard 2,000 kcal diet.

With 2.6g of protein per serving, AG1 doesn't significantly contribute to the recommended daily intake of about 0.36 g of protein per pound of body weight daily. This means a person who weighs about 154 lbs would need about 56 g of protein a day.

A scoop of AG1 should be mixed with cold water and consumed on an empty stomach in the morning.

AG1 supplement ingredients

The AG1 supplement is made with more than 70 ingredients, according to the manufacturer's website. Here's the AG1 supplement ingredient list:

• Vitamin A, B-group vitamins, including thiamin and riboflavin, vitamin C, and vitamin E
• Nine minerals, including calcium, magnesium, selenium, and zinc
• Beneficial bacteria, Bifidobacterium lactis hn019, and four strains of Lactobacillus
• Twenty plant compounds and mushrooms, including bilberry, cocoa bean, eleuthero root, ginger, reishi, and shiitake mushrooms
• Natural compounds alpha lipoic acid, choline, COQ10, and inositol
• Fiber

The AG1 supplement powder is marketed to be free of artificial sweeteners, flavors, colorings, or preservatives, as well as gluten, dairy, lactose, egg, and peanuts.

It is third-party tested for contaminants like heavy metals, pesticides, and allergens.

AG1 supplement review

The AG1 supplement is marketed as backed by science, but many studies evaluating it are small in size or conducted in lab cells, limiting its generalizability to a broader population. Moreover, the studies are conducted by the brand, suggesting it may lack independent review.

A 2024 study included 30 participants who were randomized in the AG1 or placebo for four weeks. No adverse events were associated with the supplement, and the AG1 group saw increases in the levels of the beneficial bacteria such as Lactobacillus acidophilus and Bifidobacterium bifidum, according to the stool microbiome analysis.

However, it is unclear whether the participants adopted other dietary and lifestyle changes that could have influenced the gut bacteria.

A 2025 study included 120 healthy adults who were following the Standard American Diet, which is insufficient in fruits and vegetables, and were randomized to take AG1 or a placebo for 12 weeks. The AG1 consumption was associated with increased levels of vitamin C and folate, as well as decreased homocysteine, the high levels of which are linked with a higher risk of blood clots and heart issues.

A study that tested the bioaccessibility of magnesium, zinc, calcium, and potassium from the AG1 supplement showed positive results, but was conducted in a lab gut model that mimics human gastrointestinal tract. It cannot be ruled out that supplementation may have different effects on humans.

For someone with a limited diet, a hectic schedule, or inconsistent access to fresh produce, this type of supplement can help fill the gaps, according to Melissa Boufounos, a certified sports nutritionist.

But it's important to understand that these powders don't replace a well-balanced, whole-food diet.

Melissa Boufounos

The risks of AG1 supplements

In studies conducted by the AG1 manufacturer, the supplement was found to be safe and well-tolerated for most people. However, there are some risks certain consumers should be aware of when taking greens supplements.

Boufounos says one of the main concerns is transparency. Because many products, including AG1, use proprietary blends, consumers don't know how much of each ingredient they're actually getting.

That makes it hard to assess efficacy or safety. Some formulas may also contain compounds that interact with medications or aren't well-studied in certain populations, like pregnant or breastfeeding individuals.

Melissa Boufounos

The AG1 manufacturer doesn't disclose the exact amounts of plant compounds and mushrooms as well as natural compounds used in the supplement.

Taking reishi mushroom, one of the AG1 ingredients, along with blood pressure-lowering medications, might cause blood pressure to go too low. Because of its anti-blood-clotting properties, taking reishi mushrooms with anticoagulants might increase the risk of bruising and bleeding.

Consuming shiitake mushrooms may cause dermatitis, while eleuthero root has been linked with diarrhea, stomach upset, and headache.

Some AG1 ingredients significantly exceed the recommended daily intakes (RDIs), the amounts sufficient to meet the nutritional needs of most healthy individuals. For example, the supplement contains 50 mg of vitamin B12, about 20 times the amount adults are recommended to consume each day.

Dr. Tod Cooperman from ConsumerLab pointed out in a TikTok video that excessive B12 use may trigger acne or rosacea, as it feeds the bacteria that contribute to these conditions.

@consumerlab_ Tod Cooperman, MD of ConsumerLab.com discusses the pros and cons of Athletic Greens AG1 new formula, called Next Gen. #ag1 #acne #b12 #athleticgreens ♬ original sound - ConsumerLab_

"High doses of B12, especially when taken with folate, which is also added to AG1, have been shown to increase the risk of colorectal cancer in older people," Cooperman says.

Furthermore, some essential vitamins like calcium, copper, and magnesium are only in moderate amounts, providing 15-20% of the recommended daily intakes. With exception to zinc and molybdenum, accounting for 100% and 90% of RDI, respectively.

Generally, multi-ingredient greens supplements may cause adverse reactions due to the complexity of their ingredient profiles, according to Dan Jackowiak, a holistic healthcare practitioner and nutritional consultant.

The risks include nutrient overload, herb-drug interactions, hidden allergens, and overstimulation from certain botanicals.

They can also create a false sense of health if used as a replacement for a whole-food diet, and some formulas may contain low-quality or synthetic ingredients that can burden the liver or gut.

Dan Jackowiak

The verdict: Is AG1 a good supplement?

The AG1 supplement may help fill nutritional gaps for those with a limited diet or hectic schedule. However, multiple risks are associated with taking greens supplements, including interactions with medications and overconsumption of some vitamins and minerals.

The supplement is not intended to replace prescription medications or a balanced diet. Discuss starting any new supplements with your healthcare provider, especially if you are pregnant, breastfeeding, or have chronic conditions.