From fighting inflammation to supporting your immunity, leafy green vegetables are easily one of the healthiest food groups available. Recent studies have found that eating two to three servings of crunchy salad staples like spinach, kale and parsley can lower your risk of certain diseases, including various cancers and heart disease.

Recently, you might have seen wellness-obsessed TikTokers posting about the time-saving benefits of whizzing a scoop of greens powder into their morning smoothies; a simple search on the app reveals the trend has been viewed a whopping 2.5 million times.

Popular on Instagram, these viridescent supplements have grown in popularity thanks to health influencers like Andrew Huberman, Steven Bartlett and Gwyneth Paltrow, who have all buzzed about the anecdotal benefits.

While greens powders aren’t exactly a substitute for stocking up on actual veggies – experts say we should always look to get our dietary needs from whole food sources first – they may offer a helpful top-up if you live a busy lifestyle and don’t always have time to raid the fridge crisper drawer.

Here, we take a look at what greens powders do, their potential health benefits and, more importantly, whether you should be jumping on the bright green bandwagon.

What are greens powders?

Consider greens powders a finely blended version of the green-coloured fruits and vegetables you buy in the supermarket. Often made up of nutrient-dense foods like chard, spinach and broccoli, these trendy supplements are typically sold in specialist health food shops, although they’ve gained mainstream appeal in recent months.

Whether blended into smoothies, added to juices or taken in capsule form, these powders can be consumed in a variety of different ways – some people even mix them directly into plain water, although its earthy taste can divide opinion.

Along with everyday green vegetables you’d commonly plate up with your brunch, greens supplements can contain over 30 different plant-based ingredients, including harder-to-find roughage like spirulina, wheatgrass and ocean greens like seaweed. These plants are harvested, dehydrated and finely powdered to preserve their nutrient density, offering a shelf life that extends far beyond the perennial bag of spinach that’s often wilting at the back of your fridge.

And while no single food can offer all the nutrients we need, greens are often hailed as ‘superfoods’ because they’re loaded with an exceptionally high volume of antioxidants, vitamins and minerals, helping us to power-pack our meals with disease-fighting nutrients.

What are the benefits?

From a caffeine-free energy boost to harmonious gut health, greens powders offer a number of potential benefits:

They may support gut health

Leafy greens like crunchy cabbage and peppery rocket get their distinctive colour and taste from phytochemicals, a broad range of chemical compounds produced by plants to help them resist fungi. Your gut microbes thrive on these green-specific phytochemicals, particularly flavonoids and carotenoids, which are converted into beneficial metabolites that mitigate the effects of inflammation in the body.

Added to this, emerging research into the fascinating topic of gut health has revealed that it’s not just the amount of plants we eat that matters to our health, but the diversity of those plants too. Experts in epidemiology like Dr Tim Spector now say we need to aim for 30 different plants a week, so greens powder can be a convenient way to hit your target.

They may give you a caffeine-free energy boost

Without decent levels of B-group vitamins, we can easily feel tired, groggy and low in energy, even if we manage to clock up the recommended eight hours of sleep. As leafy greens and their powdered counterparts are packed with essential vitamins like B12, B6 and folate, they can play a vital role in energy production at a cellular level, helping us to feel awake and alert without needing to rely on the office coffee machine.

They could lower your risk of chronic diseases

While there’s already plenty of peer-reviewed research supporting the benefits of green plant foods, specific studies on powdered greens are fairly limited. However, one 2011 study published in the International Journal of Molecular Science suggests that greens powders can lower blood levels of oxidatively damaged proteins by 30% if taken daily.

These proteins are markers of oxidative stress, which is linked to the development of chronic diseases such as cardiovascular disease, diabetes and cancer. So, having less of them is always beneficial.

They might have benefits for blood pressure

Another research study published in the journal the Journal of Chiropractic Medicine discovered that two tablespoons of greens powder taken daily decreased both systolic and diastolic blood pressure by about 8%.

Not only does this reduce your risk of heart disease and stroke, but low blood pressure can also slash your chances of developing cognitive conditions like vascular dementia later down the line. Win-win.

They contain some of nature’s most nutrient-dense ingredients

Google ‘most healthy foods on the planet’ and you’ll be faced with a list of plant-based ingredients, many of which fall under the greens category.

Form’s Superblend Protein Powder is a prime example, made with a superblend of broccoli, kale and cabbage, which are rich sources of vitamins C, K and A, as well as fibre-rich alfalfa and magnesium-loaded kelp. This potent combo can deliver a daily hit of antioxidants and health enhancers that keep you feeling balanced and energised through busy and stressful periods.

They’re easy and convenient

Whizz them in a smoothie, sprinkle them on your porridge or add them to a matcha latte. Whatever your chosen method, even the busiest among us can find time for a wellness boost.

How do I know if greens powders are right for me?

As we’ve mentioned earlier, these supplements are designed to fill in gaps, not replace whole foods. Start by looking at your current diet—if there are days when you’re frequently running on grab-and-go options that rank low in green content, a green smoothie might help bridge the nutritional gap. Adding them into the mix can be especially useful if you travel a lot or struggle to find time to meal prep.

Greens powders are generally made with digestion-friendly ingredients, although some people can experience discomfort from the high fibre content, so it’s important to pay attention to how your body responds and adjust accordingly.

If you have any underlying health conditions or are taking medication, it’s always a good idea to chat to your GP before adding greens powders to your routine, as some ingredients can interact with medications or be unsuitable for certain health conditions.

Finally, most health experts agree that our nutrients should come from whole foods, so greens powder isn’t a free pass to skip eating salads forever. If you’re currently avoiding the vegetable aisle, then you’d be better off trying to increase the colour diversity on your plate before considering investing in a powder. Slow, sustainable changes are the key to long-term dietary health, but a greens powder is a helpful extra safety net.`