A green scam — Greens supplements
We hear a lot about greens supplements, if you browse the literature there are plenty of studies and meta-analysis that look into their efficacy and use, it appears that greens supplements are not worth the money for individuals looking to improve their health and well-being. While greens supplements are marketed as a convenient and effective way to boost nutrient intake, the research does not support these claims.
Firstly, greens supplements are often marketed as a way to increase vegetable and fruit intake. However, research suggests that whole fruits and vegetables provide significantly greater health benefits than their powdered or pill form. Whole foods contain a vast array of nutrients, fiber, and other beneficial compounds that are not present in supplements.
Moreover, many greens supplements are marketed as a way to boost energy levels and promote weight loss. However, these claims are not supported by evidence. A 2019 review of the research on greens supplements concluded that there is no evidence to suggest that they improve energy levels, promote weight loss, or enhance athletic performance.
Another issue with greens supplements is that they are often expensive. The cost of greens supplements can vary widely, but many products are significantly more expensive than whole fruits and vegetables. Considering the limited benefits of greens supplements, it is difficult to justify the cost.
While greens supplements are generally considered safe for consumption, there are a few potential dangers to keep in mind.
Firstly, some greens supplements may contain high levels of certain nutrients, which can lead to toxicity if consumed in excessive amounts. For example, some greens supplements may contain high levels of vitamin A or iron, which can be toxic in large doses. It’s important to read labels carefully and avoid exceeding the recommended daily intake of any nutrient.
Secondly, some greens supplements may interact with certain medications or medical conditions. For example, some greens supplements contain vitamin K, which can interfere with blood-thinning medications such as warfarin. Additionally, individuals with certain medical conditions, such as kidney disease or liver disease, may need to avoid certain greens supplements.
Thirdly, some greens supplements may be contaminated with harmful substances such as heavy metals or bacteria. It’s important to purchase greens supplements from reputable manufacturers and to check for any recalls or safety warnings.
Finally, it’s important to keep in mind that greens supplements should not be viewed as a replacement for whole fruits and vegetables. While greens supplements may provide some beneficial nutrients, they do not contain the full range of nutrients and fiber found in whole foods. Consuming too many greens supplements and not enough whole foods can lead to an imbalanced diet and potential health issues.
Overall, while greens supplements are generally safe for consumption, it’s important to be aware of the potential dangers and to use them in moderation as part of a balanced diet.
There is no evidence to suggest that anyone has died as a direct result of consuming greens supplements. However, there have been some cases where individuals have experienced adverse effects after consuming greens supplements, such as liver damage or allergic reactions. It’s important to note that these cases are rare and that the vast majority of individuals who consume greens supplements experience no adverse effects. However, as with any supplement, it’s important to use caution and to talk to a healthcare professional before beginning a new supplement regimen, especially if you have any underlying medical conditions or are taking medications.
While some of these studies suggest potential benefits of certain nutrients or food groups found in greens supplements, none of these studies directly support the use of greens supplements as a whole;
- Li Y, Li S, Meng X, Gan RY, Zhang JJ, Li HB. Dietary Natural Products for Prevention and Treatment of Liver Cancer. Nutrients. 2020;12(9):E2674. doi:10.3390/nu12092674. (This review includes a meta-analysis of studies on the effects of green tea supplements on liver cancer risk.)
- Bechthold A, Boeing H, Schwedhelm C, et al. Food groups and risk of coronary heart disease, stroke and heart failure: A systematic review and dose-response meta-analysis of prospective studies. Crit Rev Food Sci Nutr. 2019;59(7):1071–1090. doi:10.1080/10408398.2017.1392288. (This review includes a meta-analysis of studies on the effects of leafy green vegetables on cardiovascular disease risk.)
- Parnell JA, Reimer RA. Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. Am J Clin Nutr. 2009;89(6):1751–1759. doi:10.3945/ajcn.2009.27465. (This study includes a meta-analysis of randomized controlled trials on the effects of oligofructose, a type of prebiotic found in some greens supplements, on weight loss.)
- Miller PE, Alexander DD, Perez V. Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2014;33(2):163–175. doi:10.1080/07315724.2013.875365. (This meta-analysis includes studies on the effects of whey protein, which is sometimes included in greens supplements, on body composition.)
In conclusion, greens supplements are not worth the money. While they are marketed as a convenient and effective way to boost nutrient intake, the research does not support these claims. Whole fruits and vegetables provide significantly greater health benefits, and there is no evidence to suggest that greens supplements improve energy levels, promote weight loss, or enhance athletic performance. Additionally, greens supplements can be costly, which makes them an unnecessary expense.