Frequently asked questions

What is Spirulina?

If you’re not yet on the spirulina bandwagon, let’s briefly talk about what this strange green powder is. Spirulina is a freshwater type of blue-green algae. It’s packed with life-sustaining nutrition and relatively easy to harvest, so it’s been consumed by humans and animals alike for millions of years.

In our modern world, not many people reach into a tank of algae and start snacking on what they can grab, but dried and powdered spirulina is very popular has the highest concentration of nutrition by weight.

The first time I tried spirulina the best way I could describe the flavor was “green.” (Not unlike matcha powder, although matcha is more enjoyable by itself than spirulina.)

It certainly has a strong taste that screams healthy, but it’s very versatile so, even if the flavor isn’t exactly to your liking, there are plenty of ways to consume it that will mask the taste.

What are the Health Benefits of Spirulina?

Spirulina has become quite popular for its high protein content and the fact that, even though it’s a plant-based source of protein, it has all essential amino acids making it a “complete” source of protein.

It’s also a good source of vitamin B-12, though science is somewhat at war with the question of whether or not the vitamin is accessible to humans in this form.

B-12 aside, spirulina is full of additional nutrients that definitely impact human health in a positive way, notably tryptophan, iron and vitamin b-3, or niacin.

A lot of people will begin to supplement with spirulina powder because it can help suppress your appetite and help balance blood glucose levels, helping people who are trying to lose weight through dieting. It also helps boost physical performance, so if your weight management plan is exercise, it’s equally useful.

Spirulina has been shown to have very powerful anti-microbial properties and, for that reason, has been used to treat and protect against bacteria and viruses ranging from the common flu all the way to HIV, with many more dangerous illnesses in the middle.

One final impressive benefit of spirulina is that it is a chelating agent, which means that it can bind to heavy metals inside your body and lead them out of your body through your natural detox system – your urine.

How to Eat Spirulina?

Spirulina is most commonly sold as a powder, in little tablets or, less commonly, as a paste. No matter how you purchase it, look for a trusted, high-quality brand.

Tablets are easy to simply swallow, but powders and pastes might take a little more finesse to incorporate into your eating plan. You can cook spirulina or eat it raw, so there are a lot of options available to you.

If you’re going to cook with it though, try to add it at the very end of the process so that you protect as much of the nutritional content as possible.

The most popular way to use spirulina powder or paste is to add it to smoothies. Bananas, in particular, help to make the taste a little bit less aggressive, and they’re a common staple of smoothies, so it’s an easy combination, along with anything else you’d usually add to your drink, such as maca powder.

If you’re fine with the flavor, you might find yourself sprinkling the powder onto your salads, in your sauces or throughout your soups and stews. It also works really well to boost the protein content in your homemade raw energy snacks like bliss balls or protein bars.

Is it safe to take Spirulina every day?

Yes, it’s absolutely safe to consume a high-quality spirulina supplement on a daily basis. It’s not considered a drug or a medication, so it’s not regulated by the FDA and it’s up to you to make sure you’re sourcing your spirulina from a reliable producer.

Most manufacturers suggest a daily intake of between 1 – 10 grams of spirulina, depending on the concentration and your reasons for consuming it. Any known side effects to spirulina are not from the algae itself, but from contaminants due to poor production standards.

How do I know if my spirulina is of high quality?

Unfortunately, the quick rise in popularity of this superfood resulted in a demand-focused industry that determined to find the least expensive manufacturing procedures that didn’t care much about quality.

There’s no point in removing heavy metals from your bloodstream if, at the same time, you’re being exposed to lead, now is there?

When you’re shopping for your spirulina, ask the following questions of the brands you explore:

  • Where are the algae grown? Canada, Sweden, Taiwan and Hawaii have well-regulated spirulina production industries, whereas countries like China, India and even Japan tend to be more polluted and less regulated.

  • Has the spirulina been tested for contaminants? Keep an eye out for 3rd party verifications that affirm there are no heavy metals, additives or pesticides present in the product.

  • Is this spirulina freshwater grown? High-quality spirulina is always going to be produced in monitored environments, such as freshwater tanks. If there is a high iodine content in the algae you’re looking at, there’s a good chance it was grown in the ocean and therefore will have a much higher risk of contaminants.

What happens to your body if you eat Spirulina every day?

What are the 10 Health Benefits of Spirulina?

Spirulina is among the world’s most popular supplements. It is loaded with various nutrients and antioxidants that may benefit your body and brain.

Here are 10 evidence-based health benefits of spirulina:

1. Spirulina Is Extremely High in Many Nutrients

Spirulina is an organism that grows in both fresh and salt water. It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to as blue-green algae. Just like plants, cyanobacteria can produce energy from sunlight via a process called photosynthesis.

Spirulina was consumed by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts. A standard daily dose of spirulina is 1–3 grams, but doses of up to 10 grams per day have been used effectively. This tiny alga is packed with nutrients. A single tablespoon (7 grams) of dried spirulina powder contains.

  • Protein: 4 grams

  • Vitamin B1 (thiamine): 11% of the RDA

  • Vitamin B2 (riboflavin): 15% of the RDA

  • Vitamin B3 (niacin): 4% of the RDA

  • Copper: 21% of the RDA

  • Iron: 11% of the RDA

  • It also contains decent amounts of magnesium, potassium and manganese and small amounts of almost every other nutrient that you need.

In addition, the same amount holds only 20 calories and 1.7 grams of digestible carbs. Gram for gram, spirulina may be the single most nutritious food on the planet. A tablespoon (7 grams) of spirulina provides a small amount of fat — around 1 gram — including both omega-6 and omega-3 fatty acids in an approximately 1.5–1.0 ratio.

The quality of the protein in spirulina is considered excellent — comparable to eggs. It gives all the essential amino acids that you need. It is often claimed that spirulina contains vitamin B12, but this is false. It has pseudovitamin B12, which has not been shown to be effective in humans


Spirulina is a type of blue-green algae that grows in both salt and fresh water. It may be one of the most nutrient-dense foods on earth.

2. Powerful Antioxidant and Anti-Inflammatory Properties

Oxidative damage can harm your DNA and cells. This damage can drive chronic inflammation, which contributes to cancer and other diseases. Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage. Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects.


Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.

3. Can Lower “Bad” LDL and Triglyceride Levels

Heart disease is the world's leading cause of death. Many risk factors are linked to an increased risk of heart disease.

As it turns out, spirulina positively impacts many of these factors. For example, it can lower total cholesterol, “bad” LDL cholesterol and triglycerides, while raising “good” HDL cholesterol. In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved these markers.

Another study in people with high cholesterol determined that 1 gram of spirulina per day lowered triglycerides by 16.3% and “bad” LDL by 10.1%.

Several other studies have found favorable effects — though with higher doses of 4.5–8 grams per day.


Studies indicate that spirulina can lower triglycerides and “bad” LDL cholesterol and may simultaneously raise “good” HDL cholesterol.

4. Protects “Bad” LDL Cholesterol From Oxidation

Fatty structures in your body are susceptible to oxidative damage. This is known as lipid peroxidation, a key driver of many serious diseases. For example, one of the key steps in the development of heart disease is the oxidation of “bad” LDL cholesterol.

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals.

In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood.


Fatty structures in your body can become oxidized, driving the progression of many diseases. The antioxidants in spirulina can help prevent this.

5. May Have Anti-Cancer Properties

Some evidence suggests that spirulina has anti-cancer properties. Research in animals indicates that it can reduce cancer occurrence and tumor size. Spirulina’s effects on oral cancer — or cancer of the mouth — have been particularly well studied.

One study examined 87 people from India with precancerous lesions — called oral submucous fibrosis (OSMF) — in the mouth. Among those who took 1 gram of spirulina per day for one year, 45% saw their lesions disappear — compared to only 7% in the control group. When these people stopped taking spirulina, almost half of them redeveloped lesions in the following year.

In another study of 40 individuals with OSMF lesions, 1 gram of spirulina per day led to greater improvement in OSMF symptoms than the drug Pentoxyfilline.


Spirulina may have anti-cancer properties and appears especially effective against a type of precancerous lesion of the mouth called OSMF.

6. May Reduce Blood Pressure

High blood pressure is a main driver of many serious diseases, including heart attacks, strokes and chronic kidney disease. While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce blood pressure in individuals with normal levels. This reduction is thought to be driven by an increased production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate.


A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor for many diseases.

7. Improves Symptoms of Allergic Rhinitis

Allergic rhinitis is characterized by inflammation in your nasal passageways. It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust. Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective.

In one study in 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching.


Spirulina supplements are very effective against allergic rhinitis, reducing various symptoms.

8. May Be Effective Against Anemia

There are many different forms of anemia. The most common one is characterized by a reduction in hemoglobin or red blood cells in your blood. Anemia is fairly common in older adults, leading to prolonged feelings of weakness and fatigue.

Keep in mind that this is just one study. More research is needed before any recommendations can be made.


One study suggests that spirulina can reduce anemia in older adults, though more research is needed.

9. May Improve Muscle Strength and Endurance

Exercise-induced oxidative damage is a major contributor to muscle fatigue. Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.Spirulina appears beneficial, as some studies pointed to improved muscle strength and endurance.

In two studies, spirulina enhanced endurance, significantly increasing the time it took for people to become fatigued.


Spirulina may provide multiple exercise benefits, including enhanced endurance and increased muscle strength.

10. May Aid Blood Sugar Control

Animal studies link spirulina to significantly lower blood sugar levels. In some cases, it has outperformed popular diabetes drugs, including Metformin. There is also some evidence that spirulina can be effective in humans.

In a two-month study in 25 people with type 2 diabetes, 2 grams of spirulina per day led to an impressive reduction in blood sugar levels.

HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-related death by 21%.

However, this study was small and short in duration. More studies are necessary.


Some evidence suggests that spirulina may benefit people with type 2 diabetes, significantly reducing fasting blood sugar levels.

The Bottom Line

Spirulina is a type of cyanobacteria — often referred to as blue-green algae — that is incredibly healthy.

It may improve your levels of blood lipids, suppress oxidation, reduce blood pressure and lower blood sugar.

While more research is needed before any strong claims can be made, spirulina may be one of the few superfoods worthy of the title.

The 9 Benefits of Chlorella - What Is Chlorella?

There are over 30 different species, but two types — Chlorella vulgaris and Chlorella pyrenoidosa — are most commonly used in research because chlorella has a hard cell wall that humans cannot digest, you must take it as a supplement to reap its benefits.

It's available in capsule, tablet, powder and extract form. In addition to being used as a nutritional supplement, chlorella is also used as a biodiesel fuel. Interestingly, studies indicate it can have many health benefits.

Here are 9 of them.

1. Very Nutritious

Chlorella's impressive nutritional profile has led some to call it a "super food." While its exact nutrient content depends on growing conditions, the species used and how supplements are processed, it's clear it packs several beneficial nutrients.

They include:

  • Protein: Chlorella is 50–60% protein. What's more, it's a complete protein source, meaning it contains all nine essential amino acids.

  • Vitamin B12: Some chlorella varieties may also contain vitamin B12, but more studies are needed.

  • Iron and vitamin C: Chlorella can be a good source of iron. Depending on the supplement, it may provide anywhere from 6–40% of your daily need. It's also an excellent source of vitamin C, which helps you absorb iron.

  • Other antioxidants: These tiny green cells provide a wide range of antioxidants.

  • Other vitamins and minerals: Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins.

  • Omega-3s: As with other algae, chlorella contains some omega-3s. Just 3 grams of chlorella delivers 100 mg of omega-3s.

  • Fiber: In large quantities, chlorella can be a good source of fiber. However, most supplements don't provide even 1 gram of fiber per dose.


Chlorella contains many nutrients, including vitamins, minerals, antioxidants and omega-3 fats. Exact quantities may differ among brands.

2. Binds to Heavy Metals, Aiding Detox

Chlorella has gotten some buzz for its ability to help the body "detox." In fact, animal studies indicate that it's effective at helping remove heavy metals and other harmful compounds from the body.

Heavy metals include some elements that are essential in small amounts, such as iron and copper, but these and other heavy metals like cadmium and lead can be toxic in larger amounts.

While it's rare for people to have dangerous levels of heavy metals in their system, people can get exposed to heavy metals through pollution or certain jobs such as mining.

In animals, algae, including chlorella, has been found to weaken the heavy metal toxicity of the liver, brain and kidneys.

Furthermore, chlorella has been shown to help lower the amount of other harmful chemicals that are sometimes found in food. One of these is dioxin, a hormone disruptor that can contaminate animals in the food supply.

Based on this evidence, it seems that chlorella could help enhance your body's natural ability to clear toxins.


Chlorella may help the body detox by binding to heavy metals and other toxins.

3. Could Enhance Your Immune System

Your immune system helps keep you healthy by fighting off infections.

It's a complex system made up of multiple mechanisms and cells that get into gear when an invader enters your body.

Chlorella has been found to enhance the immune response in both animal and human studies, although the evidence so far is limited.

In one small study, men produced more antibodies when taking chlorella than when they took a placebo. Antibodies help fight foreign invaders in your body, meaning this finding is quite promising.

Nevertheless, findings have been mixed, with some studies showing little to no effect.

For instance, one study found that chlorella supplements enhanced immune function in participants aged 50–55, but not those over 55.

So it's possible that chlorella may have immune-boosting effects in some populations and age groups, but not in all. More and larger-scale studies are needed.


Chlorella may bolster immune function by increasing the activity of various parts of the immune system.

4. May Help Improve Cholesterol

Several studies have suggested that chlorella supplements may help lower cholesterol.

Chlorella's content of the following may help improve blood lipid levels:

  • Niacin: A B vitamin known to lower cholesterol.

  • Fiber: A cholesterol-lowering agent.

  • Carotenoids: Have been shown to naturally lower cholesterol.


The nutrients found in chlorella, including niacin, fiber, carotenoids and antioxidants, may help lower your cholesterol levels.

5. Acts as an Antioxidant

These antioxidants can help fight many chronic diseases.

In animals and lab studies, chlorella has interfered with the way genes age.

Also, a human study showed chlorella supplements increased antioxidant levels in chronic cigarette smokers, a population at a higher risk of oxidative damage.

Although much of this research is promising, it is still preliminary.


Chlorella's antioxidant content may provide some protection against chronic disease, but more human studies are needed to confirm this.

6. Helps Keep Blood Pressure in Check

Chlorella supplements could help promote heart and kidney health, which is essential for normal blood pressure.

In one study, people with mildly high blood pressure took four grams of chlorella daily for 12 weeks.

By the end, these people had lower blood pressure readings than participants who took the placebo.

Another small study in healthy men showed that taking chlorella supplements was linked to less stiffness of the arteries, a factor that affects blood pressure.

One theory to explain this is that some of chlorella's nutrients, including arginine, potassium, calcium and omega-3s, help protect arteries from hardening.


Some research on chlorella has pointed to a blood pressure-lowering effect. Many of its nutrients have been shown to prevent arteries from hardening.

7. Could Improve Blood Sugar Levels

Some research shows that chlorella may help lower blood sugar levels. One study found that taking chlorella for 12 weeks lowered fasting blood sugar levels in both healthy individuals and those at high risk of lifestyle-related diseases.

Other studies have shown that supplementing with chlorella improves blood sugar control and increases insulin sensitivity in patients with non-alcoholic fatty liver disease.

There isn't enough research yet to say that you should take chlorella to manage blood sugar, but it may help when combined with other therapies.


Taking chlorella supplements may help lower blood sugar levels and increase insulin sensitivity.

8. May Help Manage Respiratory Diseases

Managing respiratory diseases like asthma and chronic obstructive pulmonary disease (COPD) often requires controlling inflammation.

Chlorella has some components that can help reduce inflammation, including its many antioxidants.

One study found that chlorella supplements improved antioxidant status in COPD patients, but that didn't translate into any improvements in breathing capability.

More studies are needed to determine its true effect on respiratory conditions, but chlorella might help with inflammation.


The antioxidants in chlorella may have anti-inflammatory effects, which can possibly improve asthma and other respiratory diseases.

9. May Enhance Aerobic Endurance

Only one study has looked at chlorella's effect on aerobic endurance, but it showed a positive effect.

Researchers gave a group of young adults six grams of chlorella or a placebo daily for four weeks.

At the end of the study, the chlorella group showed a significantly improved ability to saturate their lungs with oxygen, which is a measure of endurance. The placebo group did not experience any changes in endurance.

This effect may be due to chlorella's branched-chain amino acid content.

Branched-chain amino acids are a collection of three amino acids that have been found to improve aerobic performance in various studies.


Chlorella may improve your aerobic performance, although scientific support for this benefit is limited.

Other Potential Benefits

Many other possible benefits have been proposed, but there's little research to support these claims.

Here are some of the main health claims:

  • Promotes eye health: Chlorella contains lutein and zeaxanthin, two carotenoids that protect the eye and lower the risk of macular degeneration.

  • Supports liver health: Chlorella supplements have been shown to improve markers of liver health in people with liver disease. However, it's not clear whether there's a benefit for healthy people.

  • Improved digestion: Many sources claim chlorella eases digestion and reduces bloating. However, no studies have assessed these proposed benefits.

  • Relieves PMS: Anecdotal evidence says that chlorella can relieve symptoms of premenstrual syndrome (PMS). It could be a stretch, but chlorella contains calcium and B-vitamins, both of which have been shown to reduce PMS.

While there's no specific research to back up these claims, chlorella's nutrient content could, in theory, have these benefits (8).


Chlorella has been claimed to improve energy levels, liver health, digestion and symptoms of PMS. Nevertheless, scientific evidence is currently lacking to directly support these claims.

Moringa has 4 health benefits for men.

First, What is Moringa?

Moringa — also known as Moringa oleifera, the miracle, and drumstick tree — is a tree valued for its nutritious leaves and purported medicinal properties. Native to Northwestern India, nearly every part of the plant has long been used in herbal medicine to treat more than 300 conditions. That said, most of the benefits linked to moringa are limited to test-tube and animal studies and may therefore not translate to humans. Nonetheless, of the plant’s many studied and promising health benefits, several may be specific to men.

Here are 4 potential benefits of moringa for men, as well as information on its safety and side effects.

Now, what are these health benefits for men?

1. May promote prostate health

Moringa seeds and leaves are rich in sulfur-containing compounds called glucosinolates, which may have anticancer properties. Test-tube studies have demonstrated that the glucosinolates from the plant’s seeds may inhibit the growth of human prostate cancer cells. It’s also speculated that moringa could help prevent benign prostate hyperplasia (BPH). This condition typically becomes more common as men age and is characterized by enlargement of the prostate, which can make urination difficult.

In one study, mice received moringa leaf extract before being administered testosterone daily for 4 weeks to induce BPH. The extract was found to significantly reduce prostate weight.

What’s more, the extract also reduced levels of prostate-specific antigen, a protein produced by the prostate gland. High levels of this antigen may be a sign of prostate cancer.

Lastly, the study also demonstrated that the plant decreased testosterone levels in the treated mice. In humans, low testosterone levels can reduce sex drive and erectile function, lead to a loss of lean muscle mass, and cause depression. This testosterone-lowering effect could also interfere with the effectiveness of testosterone-replacement therapy in men with low testosterone. Ultimately, studies in humans are necessary to determine whether moringa has beneficial effects on prostate health or lowers testosterone in men.


Moringa leaves and seeds are rich in glucosinolates, which are linked to the plant’s beneficial effects on prostate health in rodents. Researchers have yet to determine whether these same benefits occur in humans.

2. May alleviate erectile dysfunction

Erectile dysfunction (ED) is the inability to get or keep an erection that’s firm enough for sex. The condition often occurs when there’s a problem with blood flow, which may result from high blood pressure, high levels of fat in the blood, or certain conditions like diabetes. Moringa leaves contain beneficial plant compounds called polyphenols, which may enhance blood flow by increasing nitric oxide production and decreasing blood pressure. What’s more, studies in rats have shown that extract from the plant’s leaves and seeds inhibit key enzymes linked to ED that increase blood pressure and decrease nitric oxide production.

One study also demonstrated that a moringa seed extract relaxed the smooth muscle in the penis of healthy rats, allowing for more blood flow to the area. The extract also alleviated ED in rats with diabetes. However, to date, no study on the topic has been conducted in humans. Therefore, it remains unknown if moringa’s beneficial effects on ED in animals translate to humans.


Moringa seed and leaf extracts have been shown to improve penile blood flow in healthy rats and alleviate ED in those with diabetes. In the absence of human studies, it’s unknown whether the plant could help manage ED in men.

3. May improve fertility

Men are estimated to cause or contribute to infertility problems in about 40% of cases, with reduced sperm production and problems with sperm motility being among the most common causes. Moringa leaves and seeds are excellent sources of antioxidants, which may help combat oxidative damage that can interfere with sperm production or damage sperm DNA.

Studies in rabbits have shown that leaf powder from the plant significantly improved semen volume, as well as sperm count and motility.

Studies in rats have further demonstrated that the antioxidant properties of moringa leaf extract significantly increased sperm count in cases of induced undescended testicles. What’s more, studies in rats and rabbits have shown that this leaf extract may prevent the loss of sperm caused by excessive heat, chemotherapy, or electromagnetic rays emitted from cell phones.

While these results are promising, studies in humans are needed before conclusions can be made on the effectiveness of moringa for improving male fertility.


Moringa leaves and seeds are rich in antioxidants shown to neutralize sperm-damaging oxidative stress in rabbits and mice. Studies in humans are necessary to confirm these findings.

4. May improve blood sugar control

Type 2 diabetes is a condition that occurs when your body doesn’t produce enough insulin or can’t efficiently use it. Insulin is a hormone produced by your pancreas that lowers blood sugar levels after eating. The condition is more prevalent in men than in women. This may be because men tend to store more harmful fat around their abdominal region — known as visceral fat — which decreases the effectiveness of insulin, thus increasing diabetes risk.

Several studies in mice and rats with diabetes have shown that extracts from moringa leaves and seeds may lower blood sugar levels by either increasing insulin production or the uptake of sugar into cells.

One study in 10 healthy adults demonstrated that taking 4 grams of moringa leaf powder increased insulin secretion but did not significantly affect blood sugar levels.

In another study, 10 healthy adults and 17 adults with type 2 diabetes were given 20 grams of the leaf powder with a meal. Researchers found that the supplement reduced the post-meal blood sugar increase in those with diabetes but not in those without the condition. Researchers reported this dosage resulted in poor taste, which may have affected the consistency of intake. While these results are promising, additional long-term, high quality studies involving more people are needed before any firm conclusions can be made on the efficacy of moringa for managing type 2 diabetes.


Moringa leaf powder may lower the post-meal increase in blood sugar levels in people with type 2 diabetes. However, more research is needed before the plant can be recommended for managing the condition.

Safety and side effects

Moringa’s long history of use in herbal medicine and as food suggests that the plant is likely safe.

Studies have reported no adverse effects in people who consumed 50 grams of leaf powder from the plant as a single dose or 7 grams daily for 90 days. While there’s insufficient evidence in humans to suggest that the plant can reliably benefit different aspects of men’s health, it’s still highly nutritious. You can buy moringa leaf in powder, capsule, or extract form. It’s also sold as an herbal tea in natural and flavored varieties. However, men who have reduced testosterone levels or are taking medications for blood pressure or blood sugar control should speak with their healthcare provider before taking these supplements, as the plant may affect how these medications work.


Moringa leaf is likely safe with a low risk of side effects. Still, men who have certain conditions and/or are taking certain medications to manage high blood pressure or diabetes should speak with their healthcare provider prior to trying these plant supplements.

The bottom line

Moringa is a tree native to Northwestern India. According to test-tube and animal studies, its leaves and seeds may protect against prostate cancer, alleviate ED, and improve fertility and blood sugar control. However, more studies in humans are needed before the plant can be confidently recommended for these benefits in men. Still, moringa leaves are highly nutritious and can be consumed as a powder, pill, extract, or tea.

Are SuperGreens Powders Healthy?

It’s no secret that most people don’t eat enough vegetables. Greens powders are dietary supplements designed to help you reach your daily recommended vegetable intake. Product labels claim that greens powders can support your body’s immunity, energy levels, detoxification and more — but you may wonder if science supports these purported benefits.

What Are Greens Powders?

Greens powders are dietary supplements that you can mix into water and other liquids. They typically have a green hue and can taste a bit grassy. Natural sugar substitutes are often added to improve flavor. Greens powders generally contain 25–40 or more different ingredients, which vary by brand. These commonly include:

  • Microgreens: Powerful nutrient-rich greens

  • Leafy greens: Spinach, kale, collards, parsley

  • Seaweed: Spirulina, chlorella, dulse, kelp

  • Other vegetables: Broccoli, beets, carrots, tomatoes, green cabbage

  • Grasses: Barley grass, wheatgrass, oat grass, alfalfa grass

  • High-antioxidant fruits: Blueberries, raspberries, goji and acai berries

  • Nutritional extracts: Green tea extract, grape seed extract, ginkgo biloba extract

  • Probiotics: Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis

  • Plant-based digestive enzymes: Amylase, cellulase, lipase, papain, protease

  • Herbs: Holy basil, astragalus, echinacea, milk thistle

  • Mushrooms: Maitake mushroom extract, shiitake mushroom extract

  • Natural sugar substitutes: Stevia leaf extract, monk fruit extract

  • Extra fiber: Rice bran, inulin, apple fiber

The produce used in these supplements is generally dried and then ground into powder. Alternatively, some ingredients may be juiced, then dehydrated, or certain components of the whole food may be extracted.

A newer trend is to sprout or ferment ingredients, which increases vitamin levels and helps break down compounds that can interfere with mineral absorption. The formulations are often vegan, as well as non-genetically-modified and organic — but check the product label for these details. Prices of greens powders range from 22 to 99 cents or more per scoop (about 10 grams or two tablespoons), depending on the specific ingredients.


Though formulations of greens powders vary by brand, they’re generally made from dried leafy greens and other vegetables, seaweed, grasses, high-antioxidant fruits and herbs. Probiotics and digestive enzymes are often added as well.

Nutrition Varies Based on Ingredients

Because ingredients of greens powders vary by brand, the nutritional value often differs between products. On average, one scoop (10 grams or two tablespoons) of greens powder contains:

  • Calories: 40

  • Fat: 0.5 grams

  • Total carbs: 7 grams

  • Dietary fiber: 2 grams

  • Sugars: 1 gram

  • Protein: 2 grams

  • Sodium: 2% of the Reference Daily Intake (RDI)

  • Vitamin A (as beta-carotene): 80% of the RDI

  • Vitamin C: 80% of the RDI

  • Vitamin K: 60% of the RDI

  • Calcium: 5% of the RDI

  • Iron: 20% of the RDI

  • Iodine: 100% of the RDI

  • Selenium: 70% of the RDI

  • Chromium: 60% of the RDI

  • Potassium: 5% of the RDI

The powders are generally low-calorie, but mixing them with something other than water may add calories. Greens powders don’t always list the content of all vitamins and minerals. They generally aren’t as complete as a standard multivitamin and mineral supplement. In some cases, greens powders are formulated as meal replacements, which makes the product more nutritionally complete and higher in calories. Though not quantified on the label, greens powders are generally high in polyphenols and other plant compounds that have antioxidant and anti-inflammatory functions.


Greens powders are generally low in calories but high in certain minerals and vitamins, including selenium, iodine, chromium and vitamins A, C and K, as well as plant compounds with antioxidant and anti-inflammatory functions.

A Supplement Worth Considering

The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle. For example, greens powders are typically high in vitamins A and C, which help support immune function. Additionally, probiotics added to greens powders may support immune function and digestive health. However, the value of added plant-based digestive enzymes is uncertain.

Greens powders have been tested in a few small studies, but results can vary by brand and supplement formulation. Additionally, product manufacturers typically fund these studies, which increases the risk of bias. Therefore, it’s best to keep a healthy degree of skepticism.

May Help Prevent Chronic Disease

The antioxidant and anti-inflammatory actions of plant compounds in greens powder may help reduce your risk of chronic diseases. In one four-week study in 10 healthy people, two tablespoons (10 grams) of greens powder taken daily lowered blood levels of oxidatively damaged proteins by 30%. Preventing damage to blood proteins like enzymes is important, as they perform functions that help protect you from cancer and chronic diseases.

In another 90-day study in 40 people with high blood pressure, two tablespoons (10 grams) of greens powder taken daily decreased both systolic and diastolic blood pressure by about 8%. The control group observed no improvement. Still, more studies are needed to confirm these possible benefits.

May Improve Your Energy

Some greens powders claim to boost your energy. Yet, they’re generally low in calories and, therefore, don’t necessarily supply much energy. However, some of these powders contain compounds that may help you feel more alert and energetic, including green tea extract, which contains caffeine and plant compounds that support the burning of calories.

In a three-month study in 63 healthy women, those taking one tablespoon (10 grams) of greens powder containing green tea extract daily reported significant increases in energy, while the placebo group reported no change. Still, this is only one study that needs to be replicated. It’s also uncertain whether a greens powder without green tea extract would provide the same benefits.

Other Benefits

Some greens powders claim to help with detoxification and make your body more alkaline — meaning higher on the pH scale of zero to 14. However, consuming greens powder won’t affect your blood pH, which your body tightly controls within a narrow range of 7.35–7.45. On the other hand, your urine pH fluctuates within a broader range of 4.5–8.0. Eating greens and other vegetables can slightly elevate urine pH, making it more alkaline.

Some researchers speculate that small increases in urine alkalinity may help your body get rid of toxins, such as pesticides and pollutants. However, this hasn’t been well studied in humans. Eating greens powders may still support detoxification in other ways. For example, when your liver detoxifies certain compounds, damaging free radicals are generated. Greens powders are rich in antioxidants, which can help combat these free radicals.


Greens powders may enhance overall wellness, support immune function and help reduce chronic disease risk. More research is needed to confirm other potential benefits, such as increased energy and detoxification.

Not a Substitute for Whole Vegetables

Eating a wide variety of whole vegetables and other produce as part of a well-rounded diet is the best way to achieve nutritional balance and avoid excesses of any one nutrient. In their whole form, vegetables give you the satisfaction of chewing and are high in water. Both of these aspects promote fullness and may help prevent overeating. In this regard, greens powders are less satisfying. Additionally, greens powders are low in fiber, typically only providing 1–2 grams per serving, though sometimes extra fiber is added.

Note that greens powders are generally high in vitamin K. This vitamin interacts with certain medications, including blood thinners. Therefore, they may interfere with treatment. They can also contain harmful contaminants, such as lead and other heavy metals. One lab analysis found contaminants in four of 13 products tested. Before selecting a product, check the company’s website to find out if they verify purity.

Finally, some greens powders warn that children, pregnant or breastfeeding women and people taking medications shouldn’t use the product. They often contain herbs and concentrated extracts that may pose potential risks or interactions.


Whole versions of greens and other produce are best for satisfying hunger, getting a balance of nutrients and minimizing your exposure to potentially harmful contaminants.

How to Use Greens Powder

For best results, follow the instructions on the canister of the greens powder you purchase. It’s most common to stir the the powder into water, juice, milk or milk substitutes and smoothies. For food safety, refrigerate all rehydrated greens powders if you don’t consume them right away.

If you’d rather not drink your greens powder, you can:

  • Add them to scrambled eggs or an omelet

  • Sprinkle them over roasted vegetables

  • Mix them into homemade salad dressing

  • Stir them into a vegetable dip

  • Add them to soup

However, when you heat greens powder, you may decrease or get rid of some of the nutrients, including vitamin C and probiotics. If your vegetable intake tends to drop when you travel, consider taking greens powder with you to help maintain your nutrition.


The most common way to use greens powders is to stir them into water, juice or other beverages. You can also add them to recipes.

The Bottom Line

Greens powders are supplements made from greens, vegetables, algae, probiotics, digestive enzymes and more.

They may boost immunity and reduce chronic disease risk, but results may vary based on ingredients. Studies on these products are limited and, though nutritious, they should not replace whole food.