More and more people are taking a supplement commonly known as “greens.” This green powder, usually added to water and consumed daily, is often touted as a powder with multiple health benefits. In fact, it is advertised as being rich in antioxidants, vitamins and minerals, contributes to a better immune system, reduces inflammation, optimizes energy and so on. But does it really?
To begin, it is important to understand that the supplement industry, unlike the food and pharmaceutical industries, is subject to very little regulation and control from government authorities. SO…
- This does not mean that if it is indicated on the product that it is true.
- This does not mean that if it is not written in the list of ingredients that there are none.
- That doesn’t mean that if it’s “natural,” it can’t be dangerous.
In summary, these products may intentionally contain certain prohibited substances, be unintentionally contaminated with prohibited substances or be mislabeled. Additionally, sometimes supplement manufacturers:
- Fail to correctly indicate all ingredients
- Fail to accurately state the relative quantity of each ingredient per dose
- Make false allegations
- Make false claims about the health benefits of their products
- Fail to include warnings about the effects of their products (e.g. health side effects)
Okay, back to the greens. Greens usually have a very long list of ingredients. Some of these ingredients alone may lead to health benefits. On the other hand, one of the factors often forgotten in nutrition is the interaction between ingredients. Indeed, certain molecules, when taken together, can intensify the desired effects, others reduce them, and others even completely change the expected effect. To illustrate, here is a simple example: When a source of iron (e.g. cooked spinach) is taken with a source of vitamin C (e.g. peppers), iron absorption is increased. On the other hand, when the iron source is taken with coffee, absorption is reduced. Therefore, consuming a supplement with a very long list of ingredients with unstudied interactions between all the ingredients is not optimal…or even necessary. Indeed, several vitamins are eliminated in the urine when in surplus (water-soluble vitamins, e.g.: B vitamins (1, 2, 3, 5, 6, 8, 9 and 12) and vitamin C). So, having 400% vitamin B2 every day is theoretically not necessary. Other vitamins can also accumulate in our body (fat-soluble vitamins, e.g. vitamins A, D, E and K) which may not always be positive for our health. On the other hand, you should know that the risks of vitamin and mineral deficiency are low in the majority of people. Indeed, by consuming a varied and balanced diet we would usually be able to meet our needs. However, certain exceptions are present, namely vitamin D in everyone, vitamin B12 in vegans and iron in women. In the event that a risk or deficiency is mentioned by a professional, an isolated supplement is recommended. If you really doubt having enough vitamins/minerals (e.g. diets low in fruits and vegetables), a multivitamin could be a more effective and affordable alternative to greens.
So, what do the greens think? According to sports nutritionist Joanie Séguin, it’s a lot of marketing and promises for few real proven benefits. Certain supplements can indeed be part of the equation when trying to improve our health. On the other hand, many simple and concrete modifications to our diet can be made well in advance in order to have the maximum benefit and unfortunately greens will not be the solution to all the shortcomings in our diet. For more advice on changing your lifestyle habits, don’t hesitate to consult a dietitian/nutritionist!
By : Joanie Séguin, Dt. P.
Nutritionist, Clinique Hexa Physio
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- Burke L, Cox G. The complete guide to food for sports performance 3rd edition. Allen & Unwin; 2010.
- Gouvernement du Canada. Guide alimentaire canadien. Retrieved from : https://guide-alimentaire.canada.ca/fr/
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- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.
