Superfood powders have become increasingly popular in recent years, with many brands making big claims about their health benefits. But are these powders really as healthy as they seem? Here we’ll take an in-depth look at superfood powders and examine the evidence on their nutrition and health effects.
What Are Superfood Powders?
Superfood powders are supplements made by drying and powdering fruits, vegetables, and other plant foods. They typically contain concentrated amounts of nutrients, antioxidants, and plant compounds compared to the whole food sources. Some of the most common ingredients in superfood powders include:
- Greens powders: spinach, kale, spirulina, chlorella, wheatgrass
- Berry powders: acai, goji, maqui, camu camu
- Vegetable powders: beet, carrot, tomato
- Herbs and spices: turmeric, cinnamon, ginger, matcha green tea
- Seeds and nuts: chia, flax, hemp
- Roots: maca, ashwagandha
These nutrient-dense ingredients are dried, ground into powder, then combined and sold as supplements. Manufacturers claim that adding superfood powders to smoothies, meals or water provides concentrated nutrition and health advantages.
Nutrition Profile of Superfood Powders
Since there are many different superfood powder products on the market, the exact nutritional value can vary widely. However, most provide a significant amount of vitamins, minerals, fiber and antioxidants in each serving.
For example, a typical serving may contain:
- 5-10 grams of protein
- 5-15 grams of fiber
- 100% or more of the RDI for vitamins A, C and K
- High amounts of iron, magnesium, calcium, potassium and antioxidants
Some superfood powders also contain “bonus” ingredients like probiotics, digestive enzymes, and adaptogens like maca root or ashwagandha.
Compared to multivitamin supplements, superfood powders tend to provide larger amounts of nutrients like vitamin A, C, E, potassium, magnesium and iron. They also often contain a wide variety of plant compounds, including flavonoids, polyphenols, anthocyanins and carotenoids.
Benefits of Superfood Powders
There are several evidence-based health benefits linked to the ingredients commonly found in superfood powders:
May improve blood antioxidant status
Many studies have found that taking antioxidant supplements like vitamin C, vitamin E and carotenoids can increase antioxidant levels in the blood by up to 30% (1, 2, 3).
Since superfood powders provide high amounts of antioxidants, consuming them may similarly promote the bodys antioxidant defenses.
May reduce blood pressure
Beetroot juice is a common ingredient in superfood powders. Drinking it has been shown to lower blood pressure by up to five points in just a few hours (4).
The nitrates in beetroot cause the blood vessels to dilate, which may help lower blood pressure. Superfood powders made with beetroot may have similar effects.
May reduce blood sugar levels and fight inflammation
Chromium is a mineral found in some superfood powders, and it may help reduce blood sugar levels and fight inflammation.
Several studies have associated higher chromium intake with lower blood sugar levels and CRP, a marker of inflammation (5, 6, 7).
May boost immunity
Chlorella, medicinal mushrooms and garlic are often added to superfood powders. They have unique benefits for immunity:
- Chlorella has been shown to help increase levels of antibodies in response to the flu vaccine (8).
- Medicinal mushrooms like reishi are rich in polysaccharides that drive immune function (9).
- Garlic has antimicrobial properties and has been shown to enhance immune health (10).
By boosting immunity, these compounds may help reduce your risk of common infections and illnesses.
Potential Downsides of Superfood Powders
While superfood powders can boost nutrition, there are some potential downsides:
May not improve overall diet quality
Some people view superfood powders as a “quick fix” for a poor diet, rather than focusing on eating more whole, unprocessed foods. While superfood powders can boost your intake of fruits and vegetables, they should not be considered a substitute for a balanced diet.
Contains added sugar
Certain superfood powder brands contain added sweeteners like honey, maple syrup, agave or cane sugar to improve the taste. Added sugars provide empty calories and have been linked to health issues, including heart disease and obesity (11).
When purchasing superfood powders, look for ones without added sugars and sweeten ingredients like fruits or vanilla to enhance the flavor instead.
High in oxalates
Spinach, beet greens and chard are all healthy ingredients often found in superfood powders — but they’re also high in oxalates.
Oxalates can bind to calcium and other minerals, preventing your body from absorbing them properly. Individuals prone to kidney stones may need to limit dietary oxalates (12).
Contains antinutrients
Raw spinach, kale, beet greens and chard contain antinutrients like oxalates and phytates, which can hinder the absorption of some nutrients like iron and zinc (13).
However, processing methods like dehydrating at low temperatures and sprouting can lower the antinutrient content of these vegetables, allowing for improved nutrient absorption.
Who Should Use Superfood Powders?
Here are some instances when using a superfood powder may be beneficial:
Improving overall nutrient intake
Boosting fruit and vegetable intake can ensure you meet your nutritional needs. Superfood powders provide concentrated amounts of nutrients that may be lacking in your diet, especially if your vegetable or fiber intake is low.
Enhancing smoothies or meals
Adding powders like spirulina, wheatgrass or camu camu to smoothies, oatmeal or yogurt bowls is an easy way to improve their nutritional quality.
Post-workout recovery
Berries like acai, camu camu and goji are rich in carbs and antioxidants. Consuming them after exercise along with protein powder and veggies can support muscle recovery.
Vegetarians or vegans
As these diets eliminate some food groups, certain nutrient deficiencies may develop over time. Superfood powders provide useful amounts of nutrients that tend to be low, like iron, zinc, vitamin B12 and calcium.
Need an immunity boost
If you often get sick or are looking to enhance immune health, superfood powders containing medicinal mushrooms or astragalus can help ward off infections.
How to Select High Quality Superfood Powders
Here are some tips for finding a quality product:
- Read the ingredient list and aim for ones with whole foods like fruits, veggies, herbs and spices
- Avoid added sugars like honey, maple syrup or cane sugar
- Look for powders containing probiotics and digestive enzymes for gut health
- Choose raw, organic ingredients whenever possible
- Select reputable brands that disclose how ingredients are processed
- Avoid powders only providing proprietary blends
Additionally, superfood powders should come in a sealed, opaque package to protect the delicate ingredients from light exposure.
How To Use Superfood Powders
Superfood powders are very versatile and can be used in various ways, including:
- Smoothies: Add 1–2 tablespoons (5–10 grams) to smoothies to boost the nutrient content.
- Yogurt: Stir them into yogurt or chia pudding for extra antioxidants.
- Baked goods: Mix into muffin, bread or brownie batter.
- Oatmeal: Sprinkle on top of oatmeal along with nuts and fruit.
- Granola bars: Fold into homemade granola bars with dried fruit, oats and nut butter.
- Soups: Whisk into a soup or stew at the end of cooking.
- Drinks: Blend into juice, milk, tea or lattes.
Superfood powders have strong, potent flavors, so start with small amounts and work your way up to avoid overpowering other ingredients.
Should You Use Superfood Powders?
Superfood powders can be a convenient way to boost your intake of fruits, veggies, fiber, antioxidants and other beneficial plant compounds.
However, eating whole foods like fresh produce provides the most nutrients and should be your primary focus.
While superfood powders are concentrated sources of nutrition, they lack the fiber and protective plant compounds found in whole fruits and vegetables.
Therefore, superfood powders cannot replace plant foods altogether. At best, they make a sensible addition to an already healthy diet.
The Bottom Line
Superfood powders are supplements made from dried, ground whole foods like fruits, vegetables, greens, seeds, herbs and spices. They provide concentrated amounts of nutrients, especially antioxidants.
Research shows that the ingredients found in superfood powders may help lower blood pressure, control blood sugar, reduce inflammation, boost immunity and enhance overall nutrient intake.
However, they should complement a diet focused on whole, minimally processed foods — not replace it. Eating a variety of whole fruits, vegetables, lean proteins and healthy fats will provide the most health benefits.
Overall, superfood powders can be a useful addition to your diet when used properly. But relying on them too heavily could mean missing out on the beneficial fiber and plant compounds found in real, whole foods.
