8 Superfood Powders and What They Can Do for You

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Exotic ingredients like goji, baobab, and medicinal mushrooms, among others, are available in powdered form with claims that they are a shortcut to good health. Do they work?

Why are superfood powders all the rage? “They allow you to conveniently consume a highly concentrated form of nutritionally dense foods in a scoop of powder,” explains Maggie Michalczyk, RDN, the Chicago-based founder of Once Upon a Pumpkin, a recipe and nutrition blog. Much like protein powder, they're easy to mix into smoothies and other foods and drinks.

So should you give these powders a try? Discover whether a scoop or two can really help your health.

Superfood powders are designed to give your health a boost, whether that’s more vitamins and minerals, extra energy, or improved gut health.

“These powders are made from dehydrated whole foods that are, generally speaking, fruits and vegetables, herbs, or other botanicals,” explains Amy Kimberlain, RD, CDCES, a spokesperson for the Academy of Nutrition and Dietetics who is based in Miami.

These aren’t typically dried apples and bananas. Instead, the powders are often made from exotic ingredients. “Specifically, they’re dried powdered plants that you might not be able to find at your store because they’re quite unique,” says Kimberlain. Think along the lines of maca root, lucuma, and acai. In addition to single-ingredient superfood powders, you can find blends containing several different superfoods.

While the term “superfood” may sound special and impressive, odds are there is not much to the term other than marketing. It’s not a regulated or clinical term in any way. “I always use the phrase that all foods are super,” Kimberlain says. “That description has been used to describe certain foods; however, nutritionally speaking, there is no such thing as a superfood.”

Concentrating and grinding certain foods to make superfood powders makes sense in some instances. After all, fruits like acai berries aren't easy to find at your local grocery store, and a powdered version may be your only option. “Part of the popularity of these particular superfood powders is that they are harder to obtain in a whole-food form,” says Kimberlain.

While Michalczyk recommends prioritizing whole foods first, she says: “It can be hard to obtain enough of certain key nutrients from our diets at times, which is where a superfood powder can be a beneficial supplement.”

Even if superfood powders are nutritionally rich, it's not a foregone conclusion they'll deliver other benefits. “There is no guarantee of their health benefit, as the research is limited,” says Vicki Shanta Retelny, RDN, a Chicago-based registered dietitian-nutritionist and the host of the podcast Nourishing Notes. Treat any claims made on the packaging or advertising of these products with some healthy skepticism.

Before you add a supplement like a superfood powder to your routine, speak with your doctor to check that it is appropriate for your individual needs and determine your dosage, advises Kimberlain. For anyone who is pregnant or breastfeeding, it’s best to stay on the safe side and avoid them altogether. “For many of these superfood powders, there isn’t enough information to know if they are safe to use when pregnant or breastfeeding,” says Kimberlain.

If you are interested in trying a superfood powder, your best bet is to look for trusted brands, such as Navitas or Bob’s Red Mill, Retelny says. “I always say the whole food is better than the pill or powdered form.”

Still, she adds, “If the superfood powder is made without additives, fillers, flavorings, and sweeteners, it can be a good way to up the nutrition in your day.”

To choose a quality superfood powder or supplement, check the label for USP, NSF, or Consumer Labs Approved. This means the product has undergone third-party testing for quality and purity. Reading labels can be especially important if you have any dietary restrictions, such as a gluten allergy or vegan diet.

One of the advantages of superfood powders is how easy they are to add to your diet. “Superfood powders are a quick and convenient way to get added nutrition without a lot of prep or planning,” says Retelny. “It’s easy to add a scoop of these superfood powders into everyday beverages or baked goods and move on with your day.”

Some superfood powders may even have an appealing flavor. “Cacao powder, for instance, can add almost a chocolate flavor to oatmeal, energy bites, or even pancakes,” says Kimberlain.

Not all powders will work with every recipe, though (some may work better with savory recipes), so do some research to see what powder works well in what. “It just really depends on what it is that you’re making and which powder you’re using,” she says.

Discover some of the most popular superfood powders, and whether they’re a good fit for your diet.

1. Acai Powder

There’s a reason you don’t see whole acai berries in your produce aisle. “Acai berries spoil quickly and are rarely sold,” says Kimberlain. “That’s why you’ll find acai sold as a powder, juice, or puree,” she says. Acai powder works well in smoothies, or you can create your very own version of the wildly popular acai bowl.

2. Baobab Powder

“The powder is often mixed in with a drink of choice; additionally, you could add a sprinkle into your oatmeal or yogurt,” adds Kimberlain.

“[Since it’s] high in fiber, that too can help with gastrointestinal health and prevent constipation — it definitely can help in keeping a person regular,” Kimberlain adds.

3. Cacao Powder

Cacao powder tastes more bitter than cocoa powder, so you’ll want to add it, for example, into a smoothie that contains sweeter ingredients, says Kimberlain.

“Cacao has naturally occurring antioxidants and is quite lighter in color than cocoa powder,” explains Kimberlain. “Cacao contains flavonoids — a class of antioxidants — which show an association with improved heart function, possibly cognition, and possibly in reducing inflammation.”

4. Maca Powder

At first glance, maca sounds like it can do it all. “Maca, or ‘Peruvian ginseng,’ is from an ancient root with a variety of so-called medicinal benefits, from [alleviating] sexual dysfunction to neuroprotection to stress-relieving properties, as well as antioxidant, anti-inflammatory, and antidepressant qualities,” says Retelny.

The reviewers noted that more research is needed to fully understand how maca may help achieve these health benefits, and its potential therapeutic application. Retelny agrees. “More evidence may be needed to support these claims," she says.

5. Lucuma Powder

Ready to get cooking with lucuma? “Lucuma powder can be used as a substitute for brown sugar in baked goods,” adds Retelny. You’ll need twice as much lucuma powder as you would brown sugar, so it's a 2:1 ratio when baking, notes Michalczyk.

6. Mushroom Powder

You can purchase mushroom powder blends or buy each separately, but as Retelny says, more research is needed on medicinal mushrooms like reishi, lion’s mane, chaga, shiitake, and cordyceps.

“They each have different health benefits, such as sleep, cognitive health, focus, energy, anxiety and depression,” says Retelny.

7. Turmeric Powder

“Turmeric powder, otherwise known as curcumin, is known for its antioxidant and anti-inflammatory properties,” says Michalczyk.

Speak to your doctor about potential drug interactions before adding turmeric powder to your diet.

8. Goji Powder

You may have seen goji berries added to trail mix and cereals, but now this fruit is gaining popularity in powdered form, too. “Goji powder is widely known for health-promoting benefits such as being anti-inflammatory, antioxidant rich, antimicrobial, and more,” says Michalczyk.

“If you’re thinking of adding goji powder into your routine, make sure to discuss potential medication interactions with your primary health provider,” Michalczyk says.

• Superfood powders allow you to conveniently consume a highly concentrated form of nutritionally dense foods in a scoop of powder.
• These powders are made from dehydrated whole foods, typically fruits and vegetables, herbs, or other botanicals.
• While these superfood powders may give you some health perks, and might be worth adding to your next smoothie or another dish, it’s important to discuss with your doctor whether a particular powder is right for you.