What are powdered fruits and vegetables?
Powdered fruit and vegetable supplements — sometimes referred to as “greens powders” — contain various blends of dehydrated fruits, vegetables, grains, and grasses. Other ingredients like probiotics, digestive enzymes, vitamins, minerals, plant extracts, and fiber are often added, as well. In many cases, the formulations are proprietary, which means that only the manufacturer knows how much of each ingredient has been added.[1]
These supplements are often marketed as an equal alternative to whole fruits and vegetables, but that claim hasn’t been substantiated. They do contain small amounts of absorbable nutrients that would be found in fresh fruits and vegetables – like vitamin C – but their actual nutrient content is rarely disclosed, they’re more expensive than fresh produce per equivalent serving, and they may be contaminated with harmful or banned substances.[2][3]
What are the main benefits of powdered fruits and vegetables?
Some powdered fruit and vegetable supplements have been studied, and the nutrients they contain seem to be bioavailable, meaning that they can be absorbed and measured in the bloodstream after they’ve been ingested. Participants in several studies consistently exhibited increased levels of carotenoids, lutein, lycopene, folate, vitamin C, and vitamin E in their blood after taking powdered fruit and vegetable supplements.[4][5][6]
There’s also some evidence that these products can influence certain health biomarkers. Tumor necrosis factor-alpha and C-reactive protein – markers of inflammation – might be reduced after taking powdered fruit and vegetable supplements. These supplements may also reduce levels of homocysteine and oxidized low-density lipoprotein (LDL) cholesterol. However, these effects aren’t seen consistently across studies.[6][7][8][9]
What are the main drawbacks of powdered fruits and vegetables?
Powdered fruit and vegetable supplements fail to consistently deliver meaningful health benefits in randomized, placebo-controlled trials, and many contain proprietary blends of ingredients that might be ineffective or contaminated.
For example, digestive enzymes are only active within a narrow pH range, so a random blend of powdered enzymes will likely lose their function when exposed to stomach acid unless provided with protection from the low-pH environment (e.g., an enteric capsule).[10] Likewise, the effects of probiotics are strain-specific, and have to be ingested in adequate amounts, which can’t be guaranteed with a proprietary formulation.[11]
There have been several reports of similar products – especially those containing herbal blends – having been contaminated with substances banned in sports or with dangerously high levels of certain ingredients linked to liver damage.[2] They’re also more expensive than whole fruits and vegetables per equivalent serving.[3]
How do powdered fruits and vegetables work?
Like multivitamin supplements, powdered fruits and vegetables contain vitamins, minerals, and plant compounds that can be absorbed and enter circulation. Although formulations vary, and the evidence is limited and inconsistent, any positive effects are probably attributable to their concentrations of vitamins C and E, which can act as antioxidants, and folate, which can reduce levels of homocysteine.[6]
Frequently asked questions
Powdered fruit and vegetable supplements — sometimes referred to as “greens powders” — contain various blends of dehydrated fruits, vegetables, grains, and grasses. Other ingredients like probiotics, digestive enzymes, vitamins, minerals, plant extracts, and fiber are often added, as well. In many cases, the formulations are proprietary, which means that only the manufacturer knows how much of each ingredient has been added.[1]
These supplements are often marketed as an equal alternative to whole fruits and vegetables, but that claim hasn’t been substantiated. They do contain small amounts of absorbable nutrients that would be found in fresh fruits and vegetables – like vitamin C – but their actual nutrient content is rarely disclosed, they’re more expensive than fresh produce per equivalent serving, and they may be contaminated with harmful or banned substances.[2][3]
Some powdered fruit and vegetable supplements have been studied, and the nutrients they contain seem to be bioavailable, meaning that they can be absorbed and measured in the bloodstream after they’ve been ingested. Participants in several studies consistently exhibited increased levels of carotenoids, lutein, lycopene, folate, vitamin C, and vitamin E in their blood after taking powdered fruit and vegetable supplements.[4][5][6]
There’s also some evidence that these products can influence certain health biomarkers. Tumor necrosis factor-alpha and C-reactive protein – markers of inflammation – might be reduced after taking powdered fruit and vegetable supplements. These supplements may also reduce levels of homocysteine and oxidized low-density lipoprotein (LDL) cholesterol. However, these effects aren’t seen consistently across studies.[6][7][8][9]
Although no studies have assessed powdered fruits and vegetables alone, several have measured the impact of polyphenol-rich foods, drinks, and concentrates – including powdered fruit and vegetable supplements – on exercise recovery and muscle damage. These products had minimal effects on markers of inflammation, muscle damage, and strength, and provided only minor relief for muscle soreness and recovery. Also, due to the high risk of study bias, the quality of evidence was considered moderate to very low. There's no evidence that these supplements directly enhance athletic performance, either.[12][13][14]
Powdered fruit and vegetable supplements fail to consistently deliver meaningful health benefits in randomized, placebo-controlled trials, and many contain proprietary blends of ingredients that might be ineffective or contaminated.
For example, digestive enzymes are only active within a narrow pH range, so a random blend of powdered enzymes will likely lose their function when exposed to stomach acid unless provided with protection from the low-pH environment (e.g., an enteric capsule).[10] Likewise, the effects of probiotics are strain-specific, and have to be ingested in adequate amounts, which can’t be guaranteed with a proprietary formulation.[11]
There have been several reports of similar products – especially those containing herbal blends – having been contaminated with substances banned in sports or with dangerously high levels of certain ingredients linked to liver damage.[2] They’re also more expensive than whole fruits and vegetables per equivalent serving.[3]
Like multivitamin supplements, powdered fruits and vegetables contain vitamins, minerals, and plant compounds that can be absorbed and enter circulation. Although formulations vary, and the evidence is limited and inconsistent, any positive effects are probably attributable to their concentrations of vitamins C and E, which can act as antioxidants, and folate, which can reduce levels of homocysteine.[6]
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References
- ^Dietary Supplement Labeling Guide: Chapter IV. Nutrition Labeling; U.S. Food and Drug Administration, cited August 16, 2023(April 1, 2005)
- ^García-Cortés M, Robles-Díaz M, Ortega-Alonso A, Medina-Caliz I, Andrade RJHepatotoxicity by Dietary Supplements: A Tabular Listing and Clinical Characteristics.Int J Mol Sci.(2016-Apr-09)
- ^The Cost of Satisfying Fruit and Vegetable Recommendations in the Dietary Guidelines; U.S. Department of Agriculture Economic Research Service, cited August 16, 2023(February 2016)
- ^Dams S, Holasek S, Tsiountsioura M, Malliga DE, Meier-Allard N, Poncza B, Lackner S, Jansenberger Y, Lamprecht MAn encapsulated fruit, vegetable and berry juice powder concentrate increases plasma values of specific carotenoids and vitamins.Int J Vitam Nutr Res.(2021-Jan)
- ^Nantz MP, Rowe CA, Nieves C, Percival SSImmunity and antioxidant capacity in humans is enhanced by consumption of a dried, encapsulated fruit and vegetable juice concentrate.J Nutr.(2006-Oct)
- ^Esfahani A, Wong JM, Truan J, Villa CR, Mirrahimi A, Srichaikul K, Kendall CWHealth effects of mixed fruit and vegetable concentrates: a systematic review of the clinical interventions.J Am Coll Nutr.(2011-Oct)
- ^Lamprecht M, Obermayer G, Steinbauer K, Cvirn G, Hofmann L, Ledinski G, Greilberger JF, Hallstroem SSupplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data.Br J Nutr.(2013-Nov-14)
- ^Raúl Arcusa, Juan Ángel Carrillo, Raquel Xandri-Martínez, Begoña Cerdá, Débora Villaño, Javier Marhuenda, María Pilar ZafrillaEffects of a Fruit and Vegetable-Based Nutraceutical on Biomarkers of Inflammation and Oxidative Status in the Plasma of a Healthy Population: A Placebo-Controlled, Double-Blind, and Randomized Clinical TrialMolecules.(2021 Jun 12)
- ^van der Merwe M, Moore D, Hill JL, Keating FH, Buddington RK, Bloomer RJ, Wang A, Bowman DDThe Impact of a Dried Fruit and Vegetable Supplement and Fiber Rich Shake on Gut and Health Parameters in Female Healthcare Workers: A Placebo-Controlled, Double-Blind, Randomized Clinical Trial.Microorganisms.(2021-Apr-14)
- ^Edakkanambeth Varayil J, Bauer BA, Hurt RTOver-the-counter enzyme supplements: what a clinician needs to know.Mayo Clin Proc.(2014-Sep)
- ^Lynne V McFarland, Charlesnika T Evans, Ellie J C GoldsteinStrain-Specificity and Disease-Specificity of Probiotic Efficacy: A Systematic Review and Meta-AnalysisFront Med (Lausanne).(2018 May 7)
- ^Lamprecht MSupplementation with mixed fruit and vegetable concentrates in relation to athlete's health and performance: scientific insight and practical relevance.Med Sport Sci.(2012)
- ^Carey CC, Lucey A, Doyle LFlavonoid Containing Polyphenol Consumption and Recovery from Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.Sports Med.(2021-Jun)
- ^Rickards L, Lynn A, Harrop D, Barker ME, Russell M, Ranchordas MKEffect of Polyphenol-Rich Foods, Juices, and Concentrates on Recovery from Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis.Nutrients.(2021-Aug-27)