Are Greens Powders a Waste of Money?

Kamryn Zimmer, RD, LD • September 21, 2022

Among today’s popular dietary supplements, greens powders are used by many individuals to increase their nutrient intake. There are a countless number of brands on the market - all containing slightly different formulations. And if you follow athletes and/or fitness influencers on social media, you’ve probably seen someone use and promote some brand of greens powders at some point. But are these products actually beneficial or are they a waste of money? 

What are Greens Powders?

Greens powders (also called “superfood greens”, “supergreens”, etc.) are dietary supplements that people often consume as a convenient way to consume their daily servings of fruits and vegetables. Greens powders are usually mixed in water, juices, or smoothies. The exact formulation varies by the brand (and there are a LOT of brands on the market), but common ingredients I often see in greens powders include, but are not limited to:

  • Powdered fruit and vegetables (berries, broccoli, carrots, kale, etc.)
  • Grasses and seaweed (wheatgrass, chlorella, spirulina, etc.)
  • Digestive enzymes (amylase, lipase, protease, cellulase etc.)
  • Natural sweeteners (stevia, monk fruit)
  • Extra fiber (inulin)
  • Probiotics 
  • Herbs


In addition to boosting your nutrient intake, many greens powders make additional health claims on their products, including:

  • Boosting energy
  • Supporting a healthy digestive system 
  • Supporting a strong immune system
  • Supporting the body’s natural detox process


While these ingredients and claims sound great, it's important to keep in mind that supplements, like greens powders, are not closely regulated.  This means that supplement manufacturers can get away with putting unproven claims on their products (as long as they are not claims to cure or treat diseases).  The exact ingredients and amounts stated on the products may also be questionable.

What the Research Says

Before I get into any specific study, keep in mind that there is no universal formula for greens powders. As I mentioned in the beginning, every product on the market is a little different.  Not to mention, greens powders often list their ingredients as a “proprietary blend”.  This means that there is no way of knowing the exact amount of each ingredient, which can make a huge difference in the effectiveness and safety of consuming that ingredient. This can be misleading because you may see some “superfood” listed on the ingredients (say, for example, spirulina), but there could be such a small amount in that product that you don’t actually experience any of the potential benefits from that specific ingredient. 


In search of research articles looking at powdered greens, here is what I was able to find: 


A study published in 2011 looked at the effects of taking 3 or 6 tablespoons of greens powder each day for 4 weeks.  At the end of 4 weeks, blood samples were collected from the 10 participants, which showed a statistically significant reduction in protein oxidation. These results indicate that this greens powder has potential to reduce oxidative stress (which may reduce the risk of developing chronic diseases). 


A pilot study published in 2009 examined the effects that greens powders had on cardiovascular health. This study included a total of 40 subjects with high blood pressure. The treatment group consumed 2 tablespoons of greens powder daily.  After 90 days, reduced blood pressure was observed in the treatment group and the control group showed no improvements in blood pressure. 


While these 2 small studies may indicate some promising results, this it is not sufficient evidence to confirm these benefits.  It's safe to say more research is needed to confirm any claims on these products.

Are Greens Powders Worth it, or Are They a Waste of Money?

While the claims and long list of plant-based ingredients on the labels make greens powders seem like the perfect, convenient solution to meeting your daily nutrient needs, these supplements are in no way a substitute for whole plant foods.  With the lack of research, there is no certainty that these products actually help you meet your nutrition needs.  
 
It is also important to note that with any dietary supplement, there comes a risk for potential side effects (such as digestive issues) and contamination.  Past studies conducted by ConsumerLab have found some greens and whole foods products to be contaminated with heavy metals.  

So, considering all that I mentioned above, I would suggest spending your money on whole foods over these supplements.  If you do choose to supplement with greens powders, I would recommend choosing a product that has a third-party certification, such as NSF Certified, to minimize risk for contamination.  

Bottom line, If you are looking to maximize your nutrient intake, improve your energy and your overall health and performance, you are always better off eating a variety of nutrient-dense whole foods every day, like fresh fruits, vegetables, whole grains, legumes, nuts, and seeds.  



Got questions?  Contact Kamryn here or send an email to kamryn@nutritionbykz.com.  
Interested in 1:1 nutrition coaching with Kamryn?  Apply here!

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Do I Need to Take a Pre-Workout Supplement?

By Kamryn Zimmer • June 14, 2022
Author: Kamryn Zimmer, RD, LD June 13th, 2022 What is Pre-Workout? Pre-workout supplements contain a combination of ingredients with the purpose to improve your energy, endurance, and focus for your workouts. Most pre-workouts come as either a powder or a pill. There are a variety of ingredients that pre-workout supplement formulas can contain. Some ingredients in pre-workout supplements contain a sufficient amount of scientific evidence, while others do not. It's safe to say not all pre-workouts are created equal. Common Pre-Workout Ingredients Caffeine Caffeine is a common ingredient in pre-workout supplements. Caffeine is a central nervous system stimulant that can improve focus, concentration, reaction time, and can help sustain exercise intensity (4). Recommended doses of caffeine vary by bodyweight. Research has shown that taking smaller doses (typically 100mg-300mg) before physical activity can benefit athletic performance (3). However, it is important to note that larger doses can potentially cause more harm than good. Negative side effects of excess caffeine include nausea, anxiety, insomnia, and restlessness (3,4). Beta-Alanine Beta-alanine is a non-essential amino acid, which means it is naturally produced in the body. Consistently ingesting beta-alanine increases muscle carnosine levels (5). Carnosine helps maintain an optimal pH level in the muscles. During exercise, the pH levels in the muscles drops (meaning it becomes more acidic), leading to muscle fatigue and decreased power output (4). Carnosine acts as a buffer by reducing lactic acid buildup in your muscles during exercise (5). This enables you to maintain endurance and power during high-intensity exercise. The recommended dose of beta-alanine is 3.2-6.4 grams daily for 4-12 weeks (4,5). Although current research does support potential performance benefits of beta-alanine supplementation, it is important to note that a possible negative side effect is paresthesia (3,4,5). This is described as an abnormal tingling sensation on your skin. While this is usually a harmless side effect and often goes away, it may feel uncomfortable. Branched-Chain Amino Acids (BCAAs) Some pre-workout supplements contain Branched-Chain Amino Acids (leucine, isoleucine, and valine). These are essential amino acids, which means your body cannot make them so you need to consume them through food. BCAAs are found naturally in dietary sources of protein, such as meat, fish, eggs, and dairy. They are essential for building muscle and preventing muscle breakdown (4). Supplementing with BCAAs before or during training is believed to help prevent protein breakdown. However, current evidence indicates that amino acid supplementation does not provide additional benefits if an adequate amount of high-quality protein is regularly consumed (4). Creatine Monohydrate Creatine is a nutrient that is naturally found in meat and fish. It can also be produced in the body and most of the body's creatine is stored in skeletal muscle (1,4). Creatine monohydrate is a widely used supplement among weightlifters, bodybuilders, and power athletes. Research has consistently shown that supplementing with creatine can increase your body’s stored supply. This allows your muscles to work longer at higher intensities, leading to an increase in strength, power, and lean mass (1,4). A common protocol for creatine supplementation includes a loading phase of 20 grams/day for 5-7 days, followed by a maintenance phase of 3-5 grams daily (3). However, current literature states that non-loading creatine supplementation (3-5 grams/day) can still be effective (1). Nitric Oxide Precursors Nitric oxide is a vasodilator, which means it dilates blood vessels to improve blood flow to the muscles (4). Improved blood flow and oxygen transport to the muscles can result in improved performance, especially in endurance exercise (2). Pre-workout supplements often include compounds that your body uses to make nitric oxide, such as L-arginine and L-citrulline. L-citrulline and L-arginine are amino acids that have been studied for their performace benefits. Your body can actually convert L-citrulline into L-arginine, which is involved in nitric oxide synthesis (4). However, research on L-arginine and L-citrulline supplementation to enhance exercise performance is inconclusive. Dietary nitrates, found in foods like spinach, celery, and beets, are also converted to nitric oxide in the body. Available evidence suggests that dietary nitrates can benefit endurance exercise (2). Beetroot juice (and powder) has gained popularity in the sports nutrition world for its nitrate content and potential performance benefits when consumed before exercise. Do I Need a Pre-Workout? The ingredients in pre-workout supplements are not for everyone. The most important thing your body needs to push through a workout is sufficient energy from food (i.e. carbohydrates). Some individuals do find certain ingredients in a pre-workout helpful in improving their performance and achieving their goals. Before choosing a pre-workout supplement, it is important to understand your specific goals and the purpose of the product. At the end of the day, you can certainly get a great workout in and see results without using a pre-workout supplement. Although there are pre-workout ingredients that contain sufficient evidence to support performance benefits, it is important to note that certain ingredients and products do have potential negative side effects. Bottom Line Remember, no supplement can replace proper nutrition habits. Make sure you are consuming enough calories overall and prioritizing hydration, sleep, and proper recovery before considering taking supplements. If you do choose to use a pre-workout, make sure you choose a product that has been third-party tested to ensure safety and quality. Look for a label on the product that indicates it has been third-party tested, such as the NSF Certified for Sport seal or the Informed Sport seal. Resources : Antonio, Jose, et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, https://doi.org/10.1186/s12970-021-00412-w. Gao, Chloe, et al. “The Effects of Dietary Nitrate Supplementation on Endurance Exercise Performance and Cardiorespiratory Measures in Healthy Adults: A Systematic Review and Meta-Analysis.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, https://doi.org/10.1186/s12970-021-00450-4. Maughan, Ronald J, et al. “IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete.” British Journal of Sports Medicine, vol. 52, no. 7, 2018, pp. 439–455., https://doi.org/10.1136/bjsports-2018-099027. Mueller, Kimberly, and Josh Hingst. The Athlete's Guide to Sports Supplements. Human Kinetics, 2013. Rezende, Nathália Saffioti, et al. “The Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review with Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis.” Frontiers in Physiology, vol. 11, 2020, https://doi.org/10.3389/fphys.2020.00913.
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