9 Super Greens Powder Side Effects – 2024 Review

Its time to talk about super greens powder side effects. There are some really great benefits, but also a few things that you need to be aware of to know you may be reacting to them well. We’ll be covering 7 benefits and 6 negative side effects to be aware of.

Additionally, are you curious to know when is the best time to take greens powder?

Maybe you want to know what greens supplement works best and doesn’t smell like cat pee or taste like grass.

Keep reading because we’re going to explain exactly what are super greens, all the side effects to look out for, the best time to take greens supplements, and the best of super greens powder supplements to add to your routine.

What are Super Greens?

“Super greens” is such a trendy term right now. So, let’s get to it, what are super greens?

Super greens are a very nutrient-dense blend of green plants. Most super greens dietary supplement blends consist of vegetables, algae, leafy greens, and grasses. 

Super greens are most commonly found in powder form, but on occasion, you will find that some companies encapsulate their super greens formula. 

The majority of super greens supplements consist of 15-30 different ingredients.[1] Common examples include but are not limited to chlorella, seaweed, herbs like cilantro, and grasses such as wheatgrass or alfalfa grass. 

Companies with more of an advanced, comprehensive formula will also include additional nutrients like probiotics and digestive enzymes to further sell the concept of a “one-stop shop” nutrient supplement to enhance your daily routine. (P.S. If you’d like to know what we use with our professional athletes and don’t have time to read until the end, here is our all-time 3 favorite super greens powders.)

The 9 Most Common Super Greens Powder Side Effects

The benefits of super greens supplements stretch far and wide. We’ve compiled a list of the top 7 most powerful benefits of super greens supplements we’ve encountered from our personal experience, working with clients, and examining the research.

Common super greens powder side effects include:

1. Improved Skin Health

Our skin is the body’s largest organ. It would, therefore, only make sense that our skin requires a large number of specific nutrients each day to appear vibrant and rejuvenated.

Plus, when we really want to optimize our health, particularly skin health, it must be done from the inside out. 

Lastly, our gut’s microbiome interacts with the microbiome on our skin. This is why those who smoke, eat garbage or are constantly dehydrated tend to have a less-than-ideal skin appearance.

The most comprehensive green powders benefit our skin for the following reasons:

• An appropriate amount of antioxidants can fight puffiness, allowing us to appear refreshed.
• An ample amount of vitamins A, C, E, and folate can support circulation, helping us to achieve a glowing complexion.
• A proper blend of nutrients can support digestion. Better digestion will lead to fewer breakouts and a more even appearance of skin. (Bonus: I once had a client report significantly reduced age spots too!)
• A powerful blend of greens supports detoxification, thus helping our body to naturally clear inflammatory issues like hives or psoriasis. 

2. Increased Uptake of Nutrients from Vegetables

Even with a healthy diet that includes cruciferous vegetables, it is often beneficial to get a super-concentrated dose of essential vitamins and minerals from green supplements.

The soil our crops are grown in has been stripped of nutrients, and it has been proven that the vitamin and mineral content in our fruits and vegetables, even when organic, are less than they were 20-30+ years ago.

So, we can quickly and easily improve our nutrient intake of vegetable-derived nutrients when we are busy or unable to cook with the consumption of a green superfood powder.[3]

3. Enhanced Liver Detoxification

Joe Rogan has it wrong when he says- why do you need a greens powder, you have a liver, that’s its job. He couldn’t be more wrong.

While Joe Rogan does a great job challenging mainstream opinions and bringing important issues to light, he doesn’t understand how detoxification works and how this process can be impaired by heavy metals, environmental toxins, or biotoxin mold illness https://www.fwdfuel.com/biotoxin-illness/.

Support our liver by enhancing phase 1 and phase 2 of our body’s natural detoxification process, preventing issues like autoimmunity and cancer.[4]

4. Improved Digestion

Digestive discomfort is a common complaint we see in our private practice. One way to improve this is to increase the health of our microbiome.

One of the side effects of super greens powder side effects that many of our clients report is improved digestion. This is due to feeding the good-gut bugs in our gastrointestinal system when we consume a greens powder.

5. Improved Blood Pressure

One of the many potential side effects that many people will love about using a greens powder as a supplement is improved blood pressure.[5]

While seeing dramatic improvement in elevated blood pressure cannot be expected, greens powders have been proven to help it.

If you have elevated blood pressure, consider using a greens supplement “stacked” with other lifestyle changes, including reducing stress, increasing potent anti-inflammatory foods, and exercise that consists of both high-intensity and zone 2 training.

Oh, and don’t forget to always consult a qualified healthcare provider before starting a new supplement or making changes to address medical conditions

6. Decreased Fatigue

There are few super greens powder side effects that most people want more than increased energy levels.

Research notes that users of a green powder may notice a boost in energy levels by correcting nutrient deficiencies and fighting free radicals (oxidative damage).[6]

7. A stronger Immune System and improved Mental Health

One of the many health benefits we love of green powders is the noted improvement in immune health.[7]

We all know that vitamin C is important for immune health, but that is just one piece of the puzzle.

Zinc is also super important, and it is often found in green supplements as well as supplements used to shorten the duration of a cold.

Additionally, our top super greens powder recommendation, Daily Greens Plus by Thorne, includes the potent antioxidant quercetin phytosome (https://www.fwdfuel.com/best-quercetin-supplement/), which has also been proven to enhance immune health.

8 Slowed Cognitive Decline

Did you know that 1 serving per day of leafy vegetables have been proven to help to slow cognitive decline as we age?[8]

Fight cognitive decline with natural ingredients instead of medications by using a greens supplement in addition to a balanced diet!

9. Improved Alkalinity

Help push our body more towards a state of alkalinity (a pH balance where disease is less likely to occur).[2]

Adverse Super Greens Powder Side Effects to Watch Out For

Though super greens powder side effects are uncommon, we all have different DNA, gut types, etc. that could lead us not to tolerate them for one reason or another.

With that said, what are the super greens powder side effects that may suggest we’re not tolerating them well or our body is reacting to them negatively?

Here are the most common negative super greens powder side effects to look for:

• Abdominal pain
• Changes in blood pressure
• Kidney stones
• Tremors
• An abnormally low pulse
• Vomiting
• Any form of an allergic reaction (This is highly unlikely, but lookout for hives which come from the B vitamins)

Most people will never take dosages high enough to see negative effects or these types of symptoms. However, these are probable signs of a poor tolerance or adverse reaction to a super green powder. When in doubt, consult a healthcare provider.

If your greens powder or nutritional greens supplement is something that needs to be scooped or measured, please make sure you are reading the label and serving yourself accordingly.

Best Greens Powder for Inflammation and Overall Health

Its time to look into our top picks for the best greens powder. We have 3 options depending on if you desire a comprehensive blend (our top pick), one that will hip skin, hair, and nails, or one that is a greens supplement only and without any adaptogens, mushrooms, or other ingredients.

Top Pick: Daily Greens Plus by Thorne

Here is the lo-down on what the best greens powder, Daily Greens Plus by Thorne, can do for reducing inflammation and improving overall health:

1. Sustained Energy. Our top pick by Thorne includes a formulation that contains vital nutrients as well as adaptogens to support physical health and mental energy. This specific blend supports our mitochondria, the powerhouse of our cells, to help us perform better in our sport as well as in life!
2. Improved Digestion. A specific blend of prebiotics, probiotics, and naturally occurring digestive enzymes to help us better absorb our food and also to keep our gut bugs diverse and flourishing.
3. Immunity Support. Thorne Daily Greens Plus includes a comprehensive blend of antioxidants, probiotics, functional mushrooms, and immune boosting vitamins and minerals to help support our body’s response to illness- current infections as well as to help us fight what might be around the corner. 
4. Healthy Aging. Daily Greens Plus by Thorne is loaded with superfoods and antioxidants to help fight free radicals and oxidative damage that contribute heavily to the aging process. Not to mention plant compounds that help support the growth of skin, hair, and nails. As stated above, the greens powder benefit for skin is so real.
5. Recovery. The adaptogens in our top pick also works to balance stress, regulate our circadian rhythm and fight muscle cramps- all of which are critical to the ultimate recovery process. C’mon, no one wants to feel like an old geezer after a tough workout. 
6. Clarity and Focus. Lastly, Daily Greens Plus by Thorne contains a neural-supporting blend of nutrients that can help you to maintain focus, enhance mental alertness, improve sleep quality, and better manage stress.

If you would like to purchase Daily Greens Plus for a massive discount, use our link to create your account and purchase it off Fullscript now. Even better, once you create an account, you can buy any supplement you want with our discount.

Runner Up: Collage Beauty Greens Powder – Vanilla Coconut by Vital Proteins

• Contains collagen to help with skin, hair, nails, and joint health
• Includes hyaluronic acid which improves skin appearance and elasticity
• Whole30 approved

Known as the king of collagen, Vital Proteins has an excellent greens powder that they dub as their “Collagen Beauty Greens”. By combining collagen, hyaluronic acid, and greens, we would agree that this is an outstanding product if improving beauty is a top priority to you.

Purchase for a discount from a reliable distributor that won’t have coutnerifts by purchasing from Fullscript.

3rd Place: EssentiaGreens Orange/Cranberry by Designs for Health

• Super high antioxidant content
• Almost all organic ingredients
• Also includes vitamin A, vitamin c, and enzymes

Some of us may be looking for a greens powder without adaptogens, mushrooms, nicotinamide riboside, or other added ingredients. If you’re looking for a pure greens powder with organic ingredients and tons of antioxidant powder, the EssentiaGreens Phytonutrient Greens + ORAC blend by Designs for health is an amazing pick.

ORAC foods have some of the greatest antioxidant potency. So, this blend not only includes greens but also includes a propriety ORAC blend, enzymes to help digestion, prebiotics, and grape seed/skin extracts.

Choose this blend if having the most antioxidants are your highest priority. If you’re recovering from mold illness or some other health issues that may have lead to significant oxidative damage, all greens powders will be helpful but this may be your best option.

Best Time to Take Greens Powder

So, then, what’s the best time to take greens powder? 

Well, you know what they say. Timing is everything.

Hands down, the best time to take greens powder is first thing in the morning. 

I have a multitude of reasons for this recommendation. Here is the quick and dirty version of why the morning is the best time to take greens powder:

1. Plain and simple, the nutrient profile is so powerful in a high-quality greens powder, that most of you will have trouble sleeping at night consuming such a “boost” that late in the day. 
2. Great way to experience natural, long-lasting energy in the morning without caffeine.
3. Many individuals, especially those who are deficient in multiple nutrients or who have a poor balance of gut microbes, will notice more regular bowel movements after taking a daily greens powder.

(I recently had a client say she no longer experiences symptoms of IBS after taking the greens powder that I recommended. Here is the link if you would like to purchase one of the 3 products we recommend.)

1. If taken first thing in the morning, the chances of you forgetting to take your greens powder that day or, the chance of you feeling too full when you finally remember is slim to none
2. The last reason why the best time to take greens supplement is first thing in the morning is that it will not be competing in the system against other nutrients for placement in our body.

Is it OK to Take Greens Every Day?

Yes. In fact, depending on the company and the ingredients, most super greens are meant to be taken every day.

Think of daily greens as an insurance policy on top of your usual routine. Properly comprised formulas with high-quality ingredients can serve as your daily multivitamin when done in combination with a healthy diet. This is a perfect solution for individuals who can’t stand swallowing capsules.

Now, with that said, while a daily dose of greens can be very beneficial for most people, it is always best to consult with your doctor first. It’s always a good idea to ensure you will not be dealing with any unexpected drug-nutrient interactions. 

How Long Does it Take for Greens to Start Working?

The question of how long does it take for greens to start working is a bit of a complex question. The reason is it depends how deficient in nutrients you are, your genetics, gut health, and the quality of your diet. 

So, for example, my clients who are at rock bottom in their health journey often notice a difference within 1-2 doses of taking a quality greens powder. Most of these individuals note more energy and improved digestion off the bat.

For those who are constantly working on their health and tend to have a better baseline, they might not notice any super greens powder side effects until a few weeks into the process. A small handful will only notice a difference if they forget to take a dose of their greens supplement. 

P.S. This is another reason why we say the best time to take greens powder is first thing in the morning. It’s easier to notice a difference when it travels down the pipes alone.

For those in great health and or not very in tune with their body, they may not notice much of a difference until the 2-3 month mark. 

What Happens if You Take Too Much Greens?

If you take too many greens, you may run into a bad situation. Now, keep in mind, for most people, this would be the equivalent of eating several pounds of greens or taking multiple servings of a greens powder for days in a row.

Is Taking Greens Worth It?

Yes! 100%, taking a high-quality greens powder or supplement is worth it. Super greens powder side effects tend to stretch far and wide these days.

Most people do not eat enough fresh or frozen produce each day- especially that which is green. Most people are stressed. Most people are overly busy. Plus, the quality of our soil is just not what it once was.

Even if you absolutely LOVE vegetables and could bathe in okra and collards all day, it doesn’t mean you are actually able to make that happen.

Sure, I have a few friends and colleagues who live in the middle of nowhere on a farm where they are far from the craziness of life. They bask in serenity all day and enjoy the fruits (literally) of their labor off the farm.

And I have clients who have professional chefs that fly in their fruits and veggies from the most reputable organic farms in the world each week. However, most of us do not and cannot live this way, so we have to find the most reasonable shortcut.

My suggestion?

A daily dose of super greens.

Do Greens Powders Help With Bloating?

If you know me by now, my response here is probably not going to surprise you.

Do greens powders help with bloating? Well, it depends on why you are bloated!! But, a long story made short is: yes, a well-formulated greens powder can help with bloating. 

For example, the higher quality greens powders are starting to include digestive enzymes in their product. If your reason for bloating is a lack of enzymes (AKA, when you eat, and it feels like a rock is just sitting in your stomach), then you will likely experience less bloating.

Or, if the ratio of “good” vs. “bad” bacteria is off in your gut (usually, we figure this out by your symptoms or, better yet, by running a stool test), having a multi-strain probiotic built into the greens powder, as many companies do, can really help with bloating.

If a greens powder is providing certain nutrients or a certain form of a nutrient, such as methylated B12, that you are deficient in, this can resolve bloating and constipation as well. It’s like adding grease to a squeaky wheel. 

In summary, a greens powder will help with bloating when its formulation suits your biology. Filling in these biological “loopholes” can smooth out the digestive process.

Do Greens Powders Help with Gut Health?

I love the question, “do greens powders help with gut health?”

The superfood greens powders we recommend contain prebiotics, probiotics, and digestive enzymes to enhance digestion and nutrient absorption for our gut bacteria. 

The potential benefits to improved gut health are numerous because the more diverse our microbiome is the stronger our immune system which helps everything from mental focus to workout recovery.

Why take 5+ or even 10+ capsules daily when it can be knocked out in one serving of a nutrient-dense powder?!

Do Greens Powders Help With Going Poop?

Yes, absolutely, a legit greens powder can help with going poop.

Of course, it depends on why your bowels aren’t doing their thing, but, generally speaking, when our gut bacteria is better balanced, and we begin to replenish key vitamins and minerals (all of which a well-formulated greens powder will do), our body begins to operate the way that it was always meant to operate.

For those of you who are new to FWDfuel, we are going to say this loud and clear:

EVERY LIVING, BREATHING HUMAN BEING SHOULD BE POOPING FAIRLY EASILY, AT LEAST ONCE A DAY, IDEALLY TWICE EVERY SINGLE DAY WHILE ON THIS EARTH.  

I don’t care about your parent’s poop habits or what your genetics have to say- you should be pinching a loaf DAILY- no “ifs,” “ands’ or “buts.”

In fact, if daily pooping is not your thing, that should be one of the first red flags of health that you notice. This is one of the clearest and most obvious signs that something is off.

P.S.S. Most of our “Constipated Carls” feel the best time to take greens powder is first thing in the am for the best chance at a production of a robust turd.

Maybe you are living with food sensitivities, and you don’t even know it. 

Maybe you are a walking ball of inflammation and want to learn how to decrease your inflammatory load. 

Maybe your cortisol (main stress hormone) is blown out of proportion and you’re looking for a new way to keep it in check.

And hey, if you feel like we are speaking a foreign language right now, it might be worth setting up a strategy call with an experienced dietitian to help sort everything out. What do you have to lose? 

They don’t call us a team of “poop whisperers” for nothing!

Why isn’t AG1 on the List?

Why isn’t AG! aka Athletic Greens on this list? Simple, they don’t consider themselves a greens powder and instead market themselves as a “Foundational Nutrition Drink.”

They feel so strongly about NOT being considered a greens powder that they asked us to remove them from this post.

Crazy for a brand that was initially called Athletic Greens before they rebranded to AG1.

Our top pick for a greens powder is more potent and better priced than AG1. Though we see AG1 as a good product, it is easy to replace it with Super Greens Plus by Thorne, which is a better product in our opinion due to it including CoQ10, quercetin phytosome, nicotinamide riboside, glutathione, and trimethylglycine.

Summary

A high-quality greens powder has numerous health benefits and can be your one-stop shop for boosting digestion, energy, focus, and immunity, all while fighting aging and improving recovery.

While a greens powder has a number of benefits, helping increase muscle size, strength, or endurance, is one thing a green powder doesn’t do. If that is something you’re looking for, consider adding one of the best grass-fed protein powders as well as high-quality creatine to your routine in addition to your greens powder.

There are few negative side effects to be concerned about with a greens powder and mostly people will only see tremendous benefits. With that said, always consult a healthcare professional before starting or changing any nutritional supplement.

References:

1. https://pubmed.ncbi.nlm.nih.gov/21954333/
2. https://pubmed.ncbi.nlm.nih.gov/18990209/
3. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
4. https://pubmed.ncbi.nlm.nih.gov/15570057/
5. https://pubmed.ncbi.nlm.nih.gov/32091599/
6. https://pubmed.ncbi.nlm.nih.gov/21954333/
7. https://pubmed.ncbi.nlm.nih.gov/15217524/
8. https://pubmed.ncbi.nlm.nih.gov/29263222/