Green Powder Supplements: Here's What Nutritionists Think

Green powder supplements and similar pills may seem like a convenient, time-saving way to boost fruit and vegetable intake. However, experts say these products have drawbacks that consumers should be aware of before incorporating them into their daily diet.

It's widely known that a diet rich in fruits, vegetables, and leafy greens can lower a person's risk of several health conditions. These foods are abundant in antioxidants and essential nutrients the body needs to repair cells, fight cancer, and boost cardiovascular health.

Despite this, only 12.3% of adults in the United States consume enough fruit, and 10.0% consume the amount of vegetables needed to meet daily intake recommendations. Current U.S. dietary guidelines suggest that adults should consume 1.5 to 2 cup-equivalents of fruits and 2 to 3 cup-equivalents of vegetables daily.

Since many people are aware they aren't getting enough produce, some may turn to convenient and trendy "green powder" supplements or "fruit and veggie-packed pills" to boost their intake of these critical foods.

These and other supplement products have grown increasingly popular over the past few years. So much so that estimates indicate the U.S. dietary supplement market reached $53.58 billion in 2023.

Some companies are cashing in on the trend more than others. For example, Fortune recently reported that Kat Cole, CEO of a company that promotes AG1, a celebrity-endorsed green supplement powder, is expected to rake in $600 million in revenue this year.

According to the company's website, AG1 can deliver the "foundational nutrition your body needs." The label lists various fruit and vegetable powders, spices, and herbs. The trendy supplement also contains reishi and shitake mushroom powder and two strains of probiotics.

Critics of AG1's health claims say the product is nothing more than a multivitamin.

In a recent X post, Dr. Rhonda Patrick explained that while she believes it's a quality product, it is not a superfood supplement, and consumers should not use it to replace fruits or greens.

Still, plenty of other green powder supplements are on the market, not just AG1, and many claim to boost health and wellness. Moreover, some manufacturers market supplement pills that are said to contain dozens of whole fruits and vegetables per serving.

Potential health benefits of green powder supplements

Supplement companies tend to advertise that their produce, vitamin, and herb-packed products provide a slew of wellness perks. According to experts, some of these claims may hold merit.

Kieran McSorley, R.D. at Brentwood Physiotherapy Calgary, tells Wellnesspulse that these supplements can offer some benefits since they contain vitamins, minerals, and antioxidants that can help promote overall health. For example, vitamins like C, potassium, magnesium, and folate may boost immune function, muscle, and heart health.

"I had a patient […] who struggled to eat enough veggies due to her busy schedule," McSorley explains. "Adding a greens supplement helped her get some of the vitamins and minerals she was missing. These powders can also help with detox, improve gut health, and give you an energy boost."

Michelle Routhenstein, Cardiology Dietitian at EntirelyNourished.com, typically does not recommend using green supplement powders.

"But if someone is on a restrictive diet or cannot get greens in other ways, it may be an option to help deliver certain nutrients, but the quality of the powder needs to be carefully and individually assessed," Routhenstein says.

Are green powder supplements safe?

The U.S. Food and Drug Administration (FDA) does not approve dietary supplements before they are marketed. The Agency only steps in when it receives reports of adverse health events or detects discrepancies during inspection or testing. So, the quality and safety of these products is not guaranteed.

However, McSorley says that daily consumption of green powders and fruit/vegetable supplements is generally safe for most people. Still, there can be risks for some individuals.

"Some powders pack a lot of vitamin K, which can mess with blood-thinning meds," McSorley warns. "Some may also contain herbs or adaptogens that, if taken in large amounts, could cause stomach problems or interfere with medications."

Moreover, high nutrient concentrations in some of these products could strain the kidneys or liver, especially for people with specific health issues.

"I've worked with patients […] who had kidney problems and had to be careful with supplements. It's always a good idea to check with your healthcare provider before starting a new supplement to make sure it's a good fit for your health needs," McSorley tells Wellnesspulse.

Routhenstein says that some green powders were found to have elevated levels of heavy metals, like lead, cadmium, and arsenic, which can cause health issues with regular consumption.

Moreover, green powders can sometimes cause bloating, gas, or digestive discomfort, especially if they contain added fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) fibers that can aggravate those with irritable bowel syndrome (IBS).

"Some formulations may contain high levels of vitamins or minerals that accumulate in the body, potentially leading to toxicities and imbalances," Routhenstein adds. "For instance, high intake of vitamin A or vitamin K in supplement form can result in toxicity and interfere with certain medications."

Green powder supplements cannot replace whole foods

For some people, popping a pill or mixing up a quick smoothie using supplement powder is a convenient way to incorporate fruits and vegetables into the diet without the hassle of buying and prepping produce.

While these products can complement a person's daily food intake, they are not a substitute for whole foods.

Green powders and fruit/vegetable supplements can be a handy way to boost your nutrient intake, but they shouldn't fully replace eating fresh produce or leafy greens. Whole fruits and vegetables come with fiber, antioxidants, and many other nutrients that these supplements just can't replicate completely.

McSorley

For example, fiber plays a significant role in digestion, helps control blood sugar levels, and can make people feel fuller longer.

McSorley notes that many green powders don't provide enough fiber compared to fresh greens and other produce.

"Whole foods have a synergistic effect — meaning that the nutrients in them work together to provide a host of protection for our brain, heart, and kidney health," Routhenstein explains. "When we consume leafy greens, fruits, and vegetables in their whole form, we benefit from this synergy that is lacking when made into powders and supplements."

The verdict on green supplement powders

While trendy and convenient, relying on supplements like AG1 and others to provide the daily requirements of fruits, vegetables, and leafy greens is generally not recommended.

"Keep in mind that no supplement can replace the full spectrum of nutrients, fiber, and benefits that whole foods bring," McSorley says. "I always tell my patients that supplements should be more of a bonus to a diet that already includes a lot of fresh produce, not a replacement."

Overall, people who want to add green powders or supplements to their daily regimen should consider purchasing them from a trusted source and balance them with a healthy diet that includes a variety of fresh veggies, fruits, and other whole foods.

McSorley concludes, "Listen to your body — if something doesn't feel right, it might be time to rethink your supplements or talk to your family doctor, or even better an RD."