Let’s Talk Powder Supplements

Jun 11

By Alison Embry, CPT PostGlo Intern

In the age of social media, it’s nearly impossible to scroll through your feed without seeing a product promotion. From TikTok to Instagram to Pinterest, influencers constantly showcase supplements claiming to support gut health and reduce bloating. It’s easy to be swayed, especially when the person promoting it is someone you admire or trust. But here’s the catch: we have no way of knowing if that influencer actually uses the product consistently or if their results are from something entirely different. They could be using other supplements or methods they never disclose. The polished videos and flattering poses don’t tell the full story, and many viewers are left chasing results based on smoke and mirrors.

Before making an impulse purchase from an advertisement online, it is essential to take a step back and do some digging. Ask yourself: what’s actually in this supplement? How does it work in the body? Are the ingredients backed by real science, or just trendy buzzwords? Supplements can absolutely support a healthy lifestyle, but only if they’re used wisely and with a full understanding of what they are, and what they are not. Your health is worth more than a well-edited video or a sponsored post, so treat it with the research and consideration it deserves.

Green Powders

In today’s fast-paced world, convenience often drives our health choices, which is why green powders have surged in popularity. Green powders are promoted for their ability to support gut health, reduce bloating, and boost energy.(1) They usually contain a wide array of ingredients, including fruits, vegetables, fiber, prebiotics, probiotics, digestive enzymes, and antioxidants. It’s common for green powders to include different adaptogens such as Licorice root, Rhodiola, American ginseng, Ashwagandha, Astragalus, and Eleuthero root, which are believed to help the body manage stress.(2) Many users are drawn to green powders for its simplicity: one scoop mixed with water or added to a smoothie feels like a quick solution for meeting daily nutrition goals, especially for those who struggle to consume enough fruits and vegetables. However, while the supplement can be a helpful addition, it’s important to recognize that it is not a replacement for whole foods, which provide a broader spectrum of nutrients in their natural, more bioavailable forms.

Despite its benefits, green powders may come with drawbacks. Some users report digestive discomfort such as bloating, gas, or upset stomach, potentially due to its fiber content or the inclusion of maltodextrin, a processed additive that can cause issues in sensitive individuals.(3) Moreover, over-reliance on green powders can lead to a false sense of nutritional adequacy and may result in nutrient gaps if they’re used in place of real meals. Adaptogens, while potentially beneficial, can also affect individuals differently; for example, some people may experience sleep disturbances, hormonal fluctuations, or increased heart rate.(2) Based on this, anyone considering green supplements should start with a small dose and consult a healthcare provider, especially if they have existing health conditions or are taking any medications. Ultimately, while green powders can support a healthy lifestyle, it should complement, and not replace a balanced diet rich in whole, unprocessed foods.

Mushroom Matcha

Mushroom matcha is a distinctive powdered beverage that blends high-quality ceremonial-grade matcha with dried, ground medicinal mushrooms. This combination is designed to enhance the traditional benefits of matcha by incorporating mushrooms known for their adaptogenic and immune-supporting properties. Many popular blends include a mix of functional mushrooms such as Cordyceps, Lion’s Mane, Reishi, Shiitake, Turkey Tail, and King Trumpet. Together, these ingredients are believed to support sustained energy, mental clarity, immune health, and digestive wellness—making mushroom matcha a favored choice for those looking to elevate their morning routine.(6)

That said, it’s important to be aware of potential drawbacks. For some, the caffeine and catechins found in matcha may cause digestive discomfort, especially if consumed on an empty stomach.( 7) Additionally, those new to medicinal mushrooms may experience sensitivities or mild reactions. Some of the most common sensitivities/reactions include gastrointestinal distress and allergic reactions. Gastrointestinal distress is what creates bloating and gas and can come from the chitin fiber in mushrooms that can be difficult for some people to digest. Skin rashes, possible itching and hives are allergic reactions that may happen in response to mushroom proteins and spores.(10)

Another consideration is cost—these specialized blends often come at a premium price, which may not be sustainable for daily use. As with any wellness product, it’s best to consider both your budget and how your body reacts before making it a regular part of your routine.

Collagen

Collagen is the most abundant protein in the human body, making up about 30% of the body’s total protein content.(8) It plays a critical role in maintaining the structure and strength of skin, muscles, bones, tendons, ligaments, and other connective tissues.(8) As we age, natural collagen production slows down, leading many to turn to collagen supplements in hopes of improving skin elasticity, hydration, and reducing the appearance of fine lines and wrinkles. These supplements are widely available in convenient forms like powders, capsules, and drinks, often offered in fun flavors that make daily use more enjoyable.

However, there are some important considerations to keep in mind before adding collagen to your routine. Unlike medications, collagen supplements are not regulated by the U.S. Food and Drug Administration (FDA), meaning they don’t undergo rigorous clinical trials to prove their safety or effectiveness before reaching store shelves. This lack of oversight can make it difficult to know exactly what you're getting. Additionally, while supplements can provide support, a well-balanced diet rich in protein, vitamin C, zinc, and copper already gives your body the raw materials it needs to produce collagen naturally. So while collagen supplements may offer benefits for some, they should be seen as a complement, and not a replacement for healthy eating and overall skin care.

Are Supplements For Me?

With so many supplements trending online, ranging from green powders and mushroom matcha to collagen and more, it’s natural to wonder: are supplements right for me? The truth is, supplements can be helpful tools for filling small nutritional gaps, boosting energy, or supporting specific health goals like digestion, skin health, or immune function. However, they aren’t one-size-fits-all, and not everyone needs them. Your body often gets what it needs from a balanced, nutrient-rich diet filled with whole foods, and in many cases, that’s the most effective and sustainable way to support your health. Supplements may offer convenience and a sense of control over wellness routines, but they also come with potential downsides, such as digestive sensitivity, questionable ingredient sourcing, lack of FDA regulation, and high costs. Before jumping on the latest trend you see on social media, take time to assess your individual needs, read ingredient labels carefully, and consider speaking with a healthcare provider or dietitian. Supplements can complement a healthy lifestyle, but they shouldn’t be the foundation of it.

Sources:

Allison Salvitti-Nelson

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