Multivitamins Vs. Super Greens Powder.
For those with active and busy lifestyles, getting a healthy balance of nutrients into their diet is a consistent modern-day challenge. As a result, many are turning to multivitamins and super greens powders to help bridge nutritional gaps.
If you need help deciding which supplement is right for you, we’re here to help. We will explore the key similarities and differences between multivitamins vs. greens powders to guide you in making an informed choice.
Greens Powder Vs. Multivitamins: What is the Difference?
Although greens powders and multivitamins are both supplements, their nutrient composition, source ingredients, bioavailability, tastes and uses are very different. Understanding which option is best for you and your body is important to get the most out of your supplements.
Nutrient composition
Multivitamins primarily consist of a combination of isolated vitamins and minerals formulated to meet the daily recommended amounts of the general population. A standard multivitamin might contain some of the following:
- Vitamin B12
- Vitamin D
- Vitamin C
- Vitamin B3 (Niacin)
- Vitamin B1 (Thiamine)
- Calcium
- Magnesium
- Zinc
- Iron
Unlike greens powders, multivitamins do not usually contain phytonutrients (plant-based compounds), fibre, antioxidants and other nutrients generally found in whole foods. Typically, greens powders contain a host of plant-based goodness, including:
- Spinach powder
- Wheatgrass powder
- Broccoli powder
- Matcha tea
- Barley grass
- Spirulina extract
- Chlorella powder
It’s worth noting that the ingredients in greens powders are not as standardised as multivitamins and vary among brands and products.
Absorption
Both multivitamins and super greens powders are generally absorbed easily and quickly into the body, but their absorption rate differs, especially for multivitamins. Since multivitamins come in different shapes and forms, your body digests them differently:
- Multivitamin capsules: Enzymes break down capsule shells in the small intestine and easily absorb the nutrients into the bloodstream. Because of this, capsules are viewed as an efficient mode of absorption.
- Multivitamin tablets: Some tablets get destroyed by stomach acid, making the small intestine absorb fewer of the nutrients. Binders and fillers used to hold tablets together can also prevent your body from breaking down ingredients well.
- Intravenous (IV) delivery: As the multivitamins are delivered directly into the bloodstream, delivery via IV is viewed as the most bioavailable option, though largely impractical.
Stomach acid and digestive enzymes break down greens powders, just like regular food, before the small intestine absorbs their nutrients. The addition of fibre also plays a crucial role in gut health, which may indirectly improve nutrient absorption. The absorption of either supplement will also vary depending on your age, digestive health and any gastrointestinal disorders.
Taste and Use
Multivitamins and greens powders are designed to help people fill nutritional gaps in their diets and are quick and easy to enjoy. As multivitamins often contain fat-soluble vitamins and water, it is best to enjoy them with food and wash them down with a water-based drink. Although some multivitamin gummies are flavoured, most multivitamin tablets and capsules are tasteless.
Greens powders can be taken at any time but are usually consumed before breakfast, allowing for maximum absorption of vitamins and minerals. Some greens powders also contain small amounts of caffeine. If you plan to enjoy a glass in the afternoon or evening, check the packaging for caffeine content to ensure it won’t disrupt your sleep.
Unsweetened greens powders tend to taste and smell quite earthy and have a subtle bitter taste. Use your creativity to improve the taste by blending the powder into a smoothie, mixing it into fruit juice or sprinkling it into overnight oats.
What to Look for In Greens Powders
Before choosing any greens powder, be sure to check the ingredients and assess what benefits they offer. Choosing a greens powder without added sweeteners, fillers, thickeners, or artificial ingredients is best for maximum health benefits.
When shopping, look for science-backed, premium-grade ingredients and brands that offer added essential vitamins and minerals from plant-based sources. Typically, the best greens powders will include:
- Spinach
- Broccoli
- Grasses
- Matcha Tea
What to Look for In Multivitamins
Multivitamins offer a wealth of ingredients, but their content varies between products and brands. As with any supplement, it’s best to speak to a healthcare professional or dietitian if you have specific health concerns. Which multivitamin you choose can depend on a variety of factors:
- Diet: Some multivitamins contain animal products, so if you’re vegetarian or vegan, be sure to read the label before purchasing. Some multivitamins are even specifically designed for vegetarians and contain vitamins and minerals not commonly found in non-vegetarian foods, such as iron and vitamin B12.
- Age: Those entering their 50s may want to consume multivitamins that offer bone support. Look for vitamins that contain calcium, vitamin C, vitamin D and manganese.
- Health goals: Those looking to fight fatigue or improve sleep should look for ingredients such as magnesium or vitamin B6.
- Pregnancy: If you’re planning for pregnancy, it is recommended that you take folic acid up to three months before you conceive and until the 12th week of pregnancy.
Check out our Seasonal Supplement Guide if you’d like to understand more about what vitamins or supplements to take based on your age, goals and season.
Super Greens Vs. Multivitamins: Which One is Better?
Deciding which supplement is better depends entirely on your health and personal goals. Although they are similar, their nutritional compositions and the benefits they provide differ. Multivitamins are great for supplementing nutritional gaps in your diet, and it’s important to try to fill those gaps with vitamins and minerals found in whole foods. On the other hand, greens powders provide the bonuses of fibre and antioxidants, offering a broader range of nutrients.
Can You Take a Multivitamin and Super Greens Powder Together?
While you can enjoy multivitamins and greens powders together, they are intended to fill gaps in your diet and should not be considered a core component. You should also remember that vitamins and minerals have upper intake levels, which you should not exceed, as doing so can result in adverse side effects. So be aware of the individual components of any and all supplements you take.
Can Super Greens Powder Replace Multivitamins?
If you’re looking to switch it’s important to consider which nutrients you’re looking to supplement and whether these are provided in your greens powder of choice. As always, you should consider your age, health and fitness goals to ensure your body gets the nutrients it needs.
The Bottom Line
Whatever you decide on the greens powder vs. multivitamin question, consider your nutritional needs, lifestyle, dietary preferences and health goals. Both vitamins and greens powders have their place in life, but it’s important to remember they support your nutritional needs and should not replace whole foods.
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