11 Benefits Of Super Greens Powders 2023: Do It Really Work?

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Reviewed by Sutton, D., MD

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benefit of super green

Super greens powders are a blend of 25-40 different vegetables (mostly green ones) and some fruits, which have been dehydrated into a powder, with a high level of vitamins, minerals, and antioxidants preserved in the powder. Probiotics and enzymes are often added to the mixture for added immune and digestive support. Super greens powders confer health benefits ranging from boosted immunity, better cognition, heart health, hormone balance, disease prevention, and detoxification.

What Are Super Greens Powders?

Super greens powders are made from mostly vegetables (but also some fruits and grasses), where the plants have been dehydrated[1] and then ground into powder form. This makes them easy to mix with water, add to smoothies, or sprinkle into dishes. Super greens powders contain high nutrients and antioxidants and can make an excellent addition to a healthy diet to improve many aspects of health.

benefit of super green

Common Super Greens Used To Make Powders

There’s no single recipe for a super greens powder, however there are some common greens used in many versions. They include barley, chlorella, spinach, kelp, kale, spirulina, wheatgrass, broccoli, and alfalfa sprouts. Some powders also include beets, carrots, berries, and added enzymes and probiotics. Many formulas contain anywhere between 25-40[2] ingredients.

Benefits Of Super Greens Powder

Healthy Blood Pressure

Super greens are packed with iron and nitrates, both of which can stabilize blood pressure. Due to their high antioxidant counts, super greens can also curb and reduce inflammation, which has protective properties for the heart. The folate, or vitamin B in the dark leafy greens (think: kale, spinach) can combat homocysteine – an amino acid which can weaken the heart’s artery walls.

Improve Digestion

Super greens play an important role in digestion, which in turn, improves overall bodily function. The greens help with the absorption of nutrients, which is key because, even if you’re eating healthy foods, if your absorption is compromised, you won’t be able to make use of the nutrients. Super greens can help stimulate movement in the bowels, for those who struggle with constipation, which is part of the detoxification process. The enzymes in the powder help break down the food further and the probiotics help the healthy gut bacteria thrive.

Boost Immunity

We need essential vitamins like C and D for immunity, and super greens powders have high concentrations of both, in addition to other vitamins like B, K, and E. Regularly intaking these vitamins helps the body combat illness – not just during cold and flu season, but for those struggling with chronic diseases as well. The immune system needs to be strong in order to fight off any disease – the majority of which are driven by inflammation. Since super greens powders help to decrease inflammation, it has a positive effect on our immunity.

Promote Longevity

Anything high in antioxidants can help boost longevity. This is because antioxidants directly disarm free radicals in the body that can cause cell damage. Many of our daily exposures to certain foods and toxins in the environment create free radicals in the body, which is why getting lots of antioxidants is necessary – adding super greens into a diet can help to achieve this. 

However, super greens powders alone are not a replacement for eating healthy foods. In and of themselves, they are not a guarantee of longevity. Additionally, understanding the source of the greens (some may be grown in areas with high levels of heavy metals in the soil) is important because it can make a difference in how much long-term benefit you can derive from them. It’s important to get a good brand of super greens powder – one without toxins that will cancel out the benefits. Always make sure to read the labels and select the one with the cleanest ingredients.

Balance Hormones

Berries, leafy greens, and cruciferous vegetables are just a few of the best foods to balance hormones – all of which are part of most super green powder blends. Cruciferous vegetables[3] naturally contain DIM (diindolylmethane), a compound that naturally reduces estrogen for when estrogen levels are too high. These veggies also contain Indole-3-Carbinol (I3C), which also can naturally lower estrogen. The vitamin B/folate in leafy greens also has hormone-balancing properties.

The same antioxidants in berries that boost immunity also help to balance hormones. When antioxidants fight free radicals, oxidative stress inside the body is reduced, and this process helps to restore hormone balance.

Detoxifies The Body

It all comes back to antioxidants. Without them, the free radicals from toxins we ingest and inhale would accumulate in the body and damage our cells, leading to more aging and disease. Because antioxidants (which neutralize free radicals) are plentiful in super greens powder, drinking them can protect the body from harm. The greens also stimulate digestive processes, which wouldn’t be complete without elimination. We need to eliminate it daily in order to rid the body of toxins. The cruciferous vegetables in super greens powder are particularly helpful in supporting our liver, one of our body’s main detox organs, so by supporting the liver, the greens assist in detoxification.

Promotes Weight Loss

Just by eliminating toxins, super greens powders can help the body let go of excess weight. Additionally, the greens in the powder can boost metabolism, or the speed at which we burn calories. Super greens powder is loaded with nutrients, including a lot of dietary fiber, which helps with satiety, leaving less room for cravings and excess snacking. Many people find that having daily super greens can help them lose and maintain a healthy weight.

Improve Skin Health

Great skin comes less from external creams and cleansers and more from a healthy inside. That’s why people who consume lots of vegetables tend to have great skin. If you suffer from skin inflammation in the form of acne, redness or eczema, the anti-inflammatory compounds in super greens can help calm the inflammation. Collagen helps skin maintain its elasticity and keep it looking young and plump, and collagen can be increased with chlorophyll (naturally found in dark, leafy greens).

Chronic Disease Prevention

Once again, antioxidants for the win! When our cells and DNA become damaged (oxidation) from a buildup of free radicals, it can lead to chronic disease, including neurodegenerative disease, heart disease, and diabetes. A study found that daily greens powder can reduce oxidation[4] by 30%. Having super greens in the diet can increase the amount of antioxidants, such as vitamins C and K, which in turn, can help to counteract the free radicals, and reduce bodily harm.

Eye and Cognitive Health

Free radical buildup can create a plethora of damage to our cells, and among many diseases, can lead to neurological diseases. Alzheimer’s, dementia, and poor memory can all be traced back to free radical accumulation, however the antioxidants in super greens can help stop oxidative stress from progressing. All the vitamins, minerals, and fiber in the greens are also generally good for cognitive function and alertness. The leafy greens found in many super greens blends are excellent for eye health[5] as well. So, if you want to improve your vision, try adding more greens to your plate or blender.

Enhances Sleep Quality

Magnesium is often prescribed in supplement form to help people relax and fall asleep. Magnesium naturally exists in many super greens. Additionally, magnesium helps maintain normal melatonin levels – the hormone which orchestrates our circadian rhythm. Super greens also contain tryptophan[6], a precursor to serotonin, which regulars our mood and our sleep. Since greens also reduce inflammation, the overall tax on the body is lower when eating more greens, which means sleep quality can improve.

Potential Side Effects

Super greens powders are generally healthy and can aid in many health goals, however, they may not be for everyone. Some side effects include allergies, in which you may develop itchiness, rashes, or GI disturbances upon ingesting. If this is the case, you should discontinue use immediately and consult with a physician. 

Super greens powders may also cause diarrhea in some people, due to its high fiber and mineral content. If you experience this, you may want to consider trying smaller doses and see how you do, or avoiding it altogether based on your tolerance.

Super greens powders may also have contraindications with certain medications[7], particularly blood thinners, cholesterol medication, chemo medication, allergy medication, calcium channel blockers, and immune suppressing drugs. In these instances, the greens may interfere with the proper absorption and function of the medication. Check with your doctor if you are taking any of these medications.

How To Drink Super Greens

Super green powders can be added to anything from juice, to water, to smoothies, and even mixed into dips, sauces, or puddings. If you’re cooking with them, the nutrient value may change slightly – this is true any time you cook fruits or vegetables. Otherwise, it’s safe and delicious to add to anything you’d like.

Conclusion

Super greens powders are an excellent addition to many diets because they come fully stocked with essential fiber, vitamins and minerals. Each super green ingredient contains antioxidants which have the important task of fighting off free radicals (oxidative stress) in the body. This means less disease risk, as well as having an easier time losing weight, getting better sleep, improving digestion and memory, increasing longevity, and experiencing an overall healthier life. Super greens can be added to water, smoothies, or juices, and are tolerated well by many individuals.

Frequently Asked Questions

Can I drink super greens powder instead of eating vegetables?

It’s not advisable. Super greens powder is a supplement, meaning, it is supplemental to the nutrition one should get from eating whole fruits and vegetables. Super greens powder is great to add into your diet if you need an extra boost of nutrients, but should not replace real food.

Can I add super greens powder to my healing regime? 

That depends on what you’re healing from and what medications you’re currently taking. Super greens are excellent for preventing disease, increasing immunity, and reducing inflammation, but they may interact poorly with certain medication. Always consult with your medical provider.

What’s the best brand of super greens powder?

Many companies make high-quality super greens powder and you may have to do a little research or testing to find the one you like best. What you want to be on the lookout for is where the ingredients were sourced from. They should be organic, non-GMO, and the powder should not have any fillers, added sugars, or unnecessary additives – just veggies, fruits, probiotics, and enzymes.

+ 7 sources

MIDSS has strict procurement guidelines and relies on peer-reviewed studies, academic research institutes and medical associations. We work primarily with peer-reviewed studies to ensure accuracy. We avoid using tertiary references. For more information on how we ensure the accuracy and timeliness of our content, please see our editorial policy.

  1. Hoang, B. (2022). The Complete List: 20 Super Greens Powder Benefits. [online] Enso Superfoods. Available at: https://ensosuperfoods.com/blogs/supergreens/super-greens-powder-benefits [Accessed 10 Jan. 2023].
  2. McCulloch, M. (2018). Super Greens: Are Greens Powders Healthy? [online] Healthline. Available at: https://www.healthline.com/nutrition/super-greens#greens-powders [Accessed 10 Jan. 2023].
  3. Composed Nutrition (2021). Composed Nutrition | Hormone, PCOS, Fertility Nutrition | Registered Dietitian Nutritionist. [online] Composed Nutrition | Hormone, PCOS, Fertility Nutrition | Registered Dietitian Nutritionist. Available at: https://www.composednutrition.com/blog/hormone-balancing-superfoods [Accessed 10 Jan. 2023].
  4. WebMD Editorial Contributors (2020). Greens Powder: Are there Health Benefits? [online] WebMD. Available at: https://www.webmd.com/diet/greens-powder-are-there-health-benefits [Accessed 10 Jan. 2023].
  5. Sorensen, T. (2021). 4 Super Leafy Greens for Improved Eyesight. [online] Rebuild Your Vision. Available at: https://www.rebuildyourvision.com/blog/food-for-your-eyes/4-super-leafy-greens-for-improved-eyesight/ [Accessed 10 Jan. 2023].
  6. Self.com. (2018). Foods highest in Tryptophan in Vegetables and Vegetable Products. [online] Available at: https://nutritiondata.self.com/foods-011079000000000000000.html?maxCount=60 [Accessed 10 Jan. 2023].
  7. Hoang, B. (2022). Super Greens Powder Side Effects – The Good, The Bad, and The Truth! [online] Enso Superfoods. Available at: https://ensosuperfoods.com/blogs/supergreens/super-greens-powder-side-effects [Accessed 10 Jan. 2023].

ABOUT THE AUTHOR

Heather, F., Health Coaching
Integrative Nutrition Health Coach, Wellness Writer
Integrative Nutrition Health Coach and Wellness Writer with a holistic and functional medicine/root cause mindset. My writing style is engaging, relatable, and educational, designed to help readers digest and relate to complex topics in nutrition, gut health, hormone health, mental health, and spiritual health, then inspire them to take action.

ABOUT MEDICAL REVIEWER

Sutton, D., MD
Medical Writer & Editor
Drew is a retired ENT doctor who now lives in the Southeastern US. He was a member of the American Academy of Otolaryngology and a Fellow of the American College of Surgeons. He has a bachelor’s degree in Biology and Psychology and an MD degree. He completed his internship in General Surgery and Residency in Otolaryngology-Head and Neck Surgery and practiced for almost 30 years in all aspects of ENT, including a specialization in disorders of the ear and skull base. Drew is passionate about communicating his clinical experiences and making his knowledge more accessible to the general public by medical writing.