Are powdered supplements better than those that come in a pill?

DEAR DR. BLONZ >>

Do you know if there is any special value in drinking those “green powder” supplements, other than supplying antioxidants? The company says the nutrients in their greens are more efficiently absorbed than other supplements because they are in a powder form. After two months of taking the product, I realized there was no effect I could notice.

I want to know if this is the best thing to take if I'm not eating enough vegetables in my daily/ weekly diet.

— R.R., Tulsa, Oklahoma

DEAR R.R. >> I don't support the use of supplements as a substitute for good eating. Most of those powders are made from dried grasses, although there are many types on the market, and they tend to supply a modicum of nutrients and phytochemicals. If essential nutrients, including dietary fiber, are present in measurable amounts, they must be listed on the Nutrition Facts (or Supplement Facts) label. Check the details on your product's ingredient statement; make sure you know what you are paying for.

Aside from testimonials, there is little clinical evidence to support any special benefits — such as preventing or treating disease, or being significantly more effective due to quicker absorption — from powdered supplements. There is likely to be a grassy taste from such products, but they should be safe to consume if made following the extensive good manufacturing practices of the FDA.

However, such supplements do not “fill in the blanks” for one who routinely comes up short on healthful eating. You may want to rethink that “if I'm not eating enough” stance as acceptable for your well-being.

Then there's the fact that supplements are usually costly. You are paying for the manufacturer to use energy to dehydrate and process real food into a powder, perhaps add some vitamins, minerals and herbs, then package, ship and market the finished product. Why not simply eat real, whole foods from your local produce market?

You ask about “the best thing to take,” and here is my answer: The best thing is a plant-focused (but not necessarily vegetarian) whole-foods diet, with daily servings of physical activity. Think of what you have to gain from such an approach, then begin gradually and set interim goals. I don't know where you are in life, but isn't this a value you would want to pass on to your next generation? It is all a matter of priorities, and the payoff is one you will have an opportunity to appreciate as you get older.