Get Your Personalized Supplement StackSupplement Stack Quiz

Alkalizing Greens Proprietary Blend

Also known as: greens powders, super greens, alkalizing greens, Alkalizing Greens Proprietary Blend

Overview

Alkalizing greens blends are dietary supplements composed of powdered green plant materials and algae, designed to increase dietary intake of micronutrients, antioxidants, and alkalizing compounds. Common ingredients include spirulina, chlorella, wheatgrass, barley grass, kale, and spinach. These supplements are used to support overall health, improve antioxidant status, enhance immune function, and potentially improve exercise performance and recovery by reducing oxidative stress and inflammation. Marketed as alkalizing agents to balance body pH, it's important to note that human pH is tightly regulated physiologically. Typically, these blends contain multiple ingredients in small amounts per serving due to the proprietary blend format. Research on individual ingredients like spirulina and wheatgrass is more extensive than research on proprietary blends themselves, which often lacks transparency on exact dosages. The quality of available evidence is mixed, with more robust findings for individual ingredients.

Benefits

Alkalizing greens blends offer potential benefits, primarily due to the antioxidant properties of their components. Spirulina, a common ingredient, has shown mixed results on exercise performance in studies using doses of 8–10 g/day, which is higher than typical amounts found in these blends. Meta-analyses on green tea catechins, sometimes included in greens powders, suggest modest antioxidant and metabolic benefits. Potential secondary effects include improvements in antioxidant capacity, immune support, and gut health, although these are not consistently demonstrated in clinical trials of the blends themselves. These blends may benefit athletes or individuals with low dietary vegetable intake, but evidence is insufficient to confirm significant performance enhancement. Effect sizes for performance or health outcomes are generally small or inconsistent, and many studies lack sufficient power or use higher doses than those found in proprietary blends. Benefits, if any, generally require weeks of supplementation; acute effects are not well supported.

How it works

Alkalizing greens blends primarily work through the antioxidant activity of their polyphenols, chlorophyll, and phycocyanins. These compounds may modulate inflammation and oxidative stress pathways within the body. The blends can influence immune function, gut microbiota, and cellular oxidative balance. Reactive oxygen species are scavenged, and inflammatory signaling pathways like NF-κB may be modulated. Absorption and bioavailability vary depending on the specific ingredient and formulation; some components like chlorophyll have low bioavailability, impacting their effectiveness.

Side effects

Alkalizing greens blends are generally regarded as safe when consumed in typical supplement doses. Common side effects, affecting more than 5% of users, include mild gastrointestinal discomfort. Uncommon side effects, occurring in 1-5% of individuals, may involve allergic reactions in sensitive individuals. Rare side effects, affecting less than 1% of users, are not well-documented in high-quality studies. There are no well-documented drug interactions, but caution is advised with immunosuppressants or anticoagulants due to potential effects on immune or clotting pathways. Contraindications include known allergies to algae or plant components. Pregnant or breastfeeding women should consult healthcare providers before using these supplements.

Dosage

The minimum effective dose for alkalizing greens blends is not well established; individual ingredients like spirulina show effects at 8–10 g/day. Proprietary blends typically provide 7–10 g per serving total, but individual ingredient doses are often below effective levels. There is no established upper limit, but doses up to 10 g/day of spirulina are generally safe. These blends are usually taken once daily with food. Powders are typically mixed with water or juice, and some products recommend shaker bottles for better solubility. Fat-soluble components may require dietary fat for optimal absorption. No specific cofactors are required for these blends to be effective.

FAQs

Do alkalizing greens powders significantly improve athletic performance?

Evidence is limited and inconsistent; most ingredients require higher doses than found in blends to show benefit. Therefore, significant improvements in athletic performance are unlikely.

Are these supplements safe for daily use?

Yes, alkalizing greens supplements are generally safe for daily use, with minimal side effects reported in most individuals. However, those with allergies should exercise caution.

How long before benefits are noticed?

If any benefits are experienced, they may take several weeks of consistent supplementation to become noticeable. Acute effects are not well-supported by current research.

Is alkalizing the body through these supplements scientifically supported?

Human blood pH is tightly regulated; dietary alkalinity has limited impact on systemic pH. The primary benefits come from micronutrient and antioxidant intake.

Research Sources

https://dieteticallyspeaking.com/the-truth-about-greens-powders/ – This narrative review summarizes the evidence on greens powders, noting that there is limited evidence supporting proprietary blends. It highlights that individual ingredients within these blends have been studied more extensively. The review points out the lack of randomized controlled trials specifically on the blends themselves.
https://www.healthline.com/nutrition/super-greens – This article provides a general overview of super greens, discussing their potential health benefits and common ingredients. It serves as an introductory resource for understanding the composition and purported effects of these supplements. However, it does not delve into specific research findings or dosages.
https://www.youtube.com/watch?v=FBJGqzepcBc – This YouTube video discusses the benefits and drawbacks of greens powders. It offers a consumer-oriented perspective on the use of these supplements. However, it is not a peer-reviewed scientific source.
https://www.verywellfit.com/best-greens-powders-4165389 – This article reviews various greens powders available on the market. It provides information on the different brands and formulations. However, it does not offer a scientific analysis of the ingredients or their effects.
https://www.garagegymreviews.com/best-greens-powder – This review focuses on greens powders from a fitness perspective. It assesses the products based on their potential benefits for athletes and gym-goers. However, it does not provide in-depth scientific evidence on the efficacy of the ingredients.
– Gurney & Spendiff (2022) conducted a systematic review of multiple RCTs with varying sample sizes over several weeks, finding mixed results on spirulina's impact on performance improvement. Effective doses were generally 8–10 g/day, higher than doses in blends, with heterogeneity in study designs and doses noted as a limitation. This peer-reviewed study provides moderate-quality evidence on spirulina's effects.
– A 2021 meta-analysis of 15 studies (n=499 participants) found that green tea catechins showed modest antioxidant and metabolic benefits. The study noted variability in catechin doses and populations as limitations. This high-quality, peer-reviewed meta-analysis supports the potential benefits of catechins, which are sometimes included in greens powders.