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October 22, 2022

There’s a reason “eat your veggies” was probably the very first food rule you learned way back when. Whole vegetables and fruits are packed with vitamins, minerals, and fiber, and nutrition experts unanimously agree that they’re essential for any healthy diet. And yet, the Centers for Disease Control and Prevention1 estimates that 9 out of 10 Americans don’t get the recommended daily amount (around 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables per day).

While fruit and vegetable supplements can’t replace the real deal, they can be complementary, used to up your intake of certain nutrients, fiber, and phytochemicals, and help you achieve that “just finished a green smoothie” feeling—in a convenient, affordable, and tasty way.

Here’s how to find the right one for you, plus eight high-quality options that meet mbg’s standards.

Fruit and vegetable supplements are made from plant material (the whole botanical or parts of it, like fiber for example) that gets dried before being blended into a powder or placed in a capsule. They’re typically packed with dozens of different plants that offer an array of nutrients and phytonutrients. Fruit and vegetable supplements can also be a good source of fiber, probiotics, and digestive enzymes, depending on the product and how comprehensive its formula is.

There are a few reasons to take a fruit and vegetable supplement daily—even if you already eat a plant-forward diet. For starters, each and every plant comes with its own nutritional profile and health perks. So if you love kale and sweet potatoes, you might be missing out on the benefits of, say, the vitamin B9 in watercress or iodine of kelp. In an age where industrial agriculture is stripping farm soil of key microorganisms, many of our crops are also not as nutrient-dense as they once were.

Given these constraints, taking a fruit and vegetable supplement daily can help you fit a wider array of plants, nutrients and phytonutrients into your diet.

Before you take this as your sign to swear off broccoli forever, know that a supplement can’t replace your daily serving of whole fruits and vegetables. Supplements don’t have quite as much fiber and nutrients as the real deal, and they won’t leave your body feeling as full or satiated. So you’ll have to have your greens powder and eat your veggies too.

Most fruit and vegetable supplements can be taken at any time of day; whenever you remember. Capsules can be consumed with water while powders can be combined with water or milk, added to a sweet smoothie or savory soup, or snuck into your go-to guacamole or dressing recipe.

The benefits of increasing your intake of key plant nutrients include:

Summary

Fruit and vegetable supplements cannot replace whole foods, but they can provide an easy additional source of plant nutrients and phytonutrients. Most people could benefit from taking them—even those who are already eating plenty of fruits and veggies.

• Consider your diet: What fruits and vegetables are you already eating on a daily basis? Choosing a supplement that features some new additions can help ensure you’re getting more plant variety in your diet, as well as a more complete array of nutrients and phytonutrients.
• Consider sensitivities and allergies: Since fruit and vegetable supplements are so concentrated, you’ll want to be careful that yours doesn’t contain any ingredients that could potentially irritate your system. The same goes for pesticides: If you’re wary of chemical additives in your whole foods, you’ll definitely want to make sure your concentrated supplements are certified organic.
• Consider taste and format: Most fruit and vegetable supplements are meant to be consumed daily or routinely—so you’ll want to make sure yours comes in a format you can commit to as part of your nutrition ritual. Read up on its taste (if a powder) and serving size (if a capsule) before committing.