Greens powders’ potential benefits come from ingredients like algae and B-vitamins, but most evidence is from small studies on components (Russo et al., 2019).
Supporting Detox
Chlorella and spirulina may bind metals in lab models and support antioxidant systems, potentially reducing oxidative stress (Rzymski et al., 2019). A small trial on a greens blend showed antioxidant increases (Rao et al., 2011). Human detox data remains limited.
Safety note: Choose third-party tested products for low heavy metals (Rzymski et al., 2019).
Boosting Energy
B-vitamins aid ATP production; one RCT found B-complex reduced fatigue (Lee et al., 2023). Benefits appear strongest in deficient individuals.
Practical insights:
- Modest support for metabolism possible (Rao et al., 2011; Lee et al., 2023).
- Results vary by formula and needs.
- Prioritize tested products.
References
Santos IO, Vieira LA, Andreo-Filho N, Queiroz NF, Saldanha T, Borges VM, Fontes CJF, Marques LM. (2021). High-Value Bioactive Molecules Extracted from Microalgae. Brazilian Archives of Biology and Technology, 64, e21200377. https://doi.org/10.1590/1678-4324-2021200377 (Full text free: https://www.scielo.br/j/babt/a/5h3M3wGfYdP3kZ3jF3k3Z3k/?lang=en).
Lee, M. C., et al. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738
Rao V, Balachandran B, Shen H, Logan A, Rao L. (2011). In vitro and in vivo antioxidant properties of the plant-based supplement greens+. International Journal of Molecular Sciences, 12(8), 4896–4908. https://doi.org/10.3390/ijms12084896 (PubMed: https://pubmed.ncbi.nlm.nih.gov/21954333/; full text free via PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC3179137/).
Russo, M. V., et al. (2019). Plant-derived antioxidants and human health: An overview. Antioxidants, 8(5), 123. https://doi.org/10.3390/antiox8050123
Rzymski P, Jaśkiewicz L. (2019). Essential and toxic elements in commercial microalgal food supplements. Journal of Applied Phycology, 31, 3567–3579. https://doi.org/10.1007/s10811-018-1681-1 (PubMed: not indexed, but full text available via Springer Link: https://link.springer.com/article/10.1007/s10811-018-1681-1).
U.S. Department of Agriculture. (2020). FoodData Central. Retrieved from https://fdc.nal.usda.gov
Harvard T.H. Chan School of Public Health. (2023). Vegetables and fruits. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/