Optimizing your health, is the name of the game. We’re all trying to be healthier humans and incorporate healthy lifestyle habits, to improve our quality of life and longevity.

Overwhelming statistics show, that the average American diet lacks in essential vitamins and minerals, vital to human health. Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C. For the nutrients, in which a daily requirement has not been set, but advised, 100% of the population had intakes lower than the AI for potassium, 91.7% for choline, and 66.9% for vitamin K. The prevalence of inadequacies was low for all of the B vitamins and several minerals, including copper, iron, phosphorus, selenium, sodium, and zinc. But to no surprise, more than 97% of the population had excessive intakes of sodium. 

Greens powders have become increasingly popular due to the promise of being a natural whole food supplement that can help bridge the gaps in your daily diet. And according to the statistics, for obvious reasons. But do they provide enough of the vitamins and nutrients you need, as compared to a multivitamin.

We’re going to talk more about greens vs multivitamins, what they are, and how they can be supplementary to a healthy diet.

Greens vs. Multivitamins: What's the Difference & Which Should You Take?

Optimizing Your Health Is the Name of the Game

We’re all striving to become healthier humans—eating better, moving more, and stacking habits that support a longer, more vibrant life. But despite best intentions, the average American diet falls short in several essential nutrients that are crucial for daily energy, immune function, and long-term health.

Alarming Nutrition Stats:

• 94.3% of Americans don’t get enough vitamin D

• 88.5% for vitamin E

• 52.2% for magnesium

• 44.1% for calcium

• 43.0% for vitamin A

• 38.9% for vitamin C

• 100% have intakes lower than recommended for potassium

• 91.7% are deficient in choline

• 66.9% fall short on vitamin K

Meanwhile, more than 97% of the population consumes too much sodium.

This is why greens powders have surged in popularity—as a natural way to help bridge nutrient gaps. But do they actually provide enough of the vitamins and minerals your body needs? Or is a multivitamin still necessary?

What Are Greens and Reds Powders?

Greens powders are made from dehydrated, nutrient-dense vegetables and super greens. Common base ingredients include:

• Wheatgrass, barley grass, chlorella, spirulina, kale, spinach, and alfalfa

Many blends also include reds ingredients like:

• Pomegranate, beetroot, raspberries, blueberries, turmeric, and acai

Some formulations add:

• Probiotics/prebiotics for gut health

• Adaptogens to support stress and cognition

• Natural antioxidants and enzymes

These powders are designed to supplement your daily diet with a wide range of phytonutrients, minerals, and bioactive compounds not commonly found in standard multivitamins or whole foods.

Related Reading:

• Greens and Reds Powders Benefits Explained

• The Best Greens Powder Ingredients

What Are Multivitamins?

Multivitamins are dietary supplements that provide a combination of vitamins and minerals, typically in doses that meet or exceed your Recommended Daily Intake (RDI).

Most multivitamins contain:

• Vitamins A, B-complex, C, D, E, and K

• Essential minerals like magnesium, calcium, zinc, selenium, and iron

Unlike greens powders, multivitamins are formulated to target known micronutrient deficiencies, making them more effective at meeting daily nutrient needs—especially for individuals with dietary restrictions or health conditions.

What to Look For in a Greens Powder

1. Avoid Proprietary Blends

Many supplement companies hide ingredient amounts using a proprietary blend label, making it impossible to know the actual dose of each component.

Look for full transparency: brands that list exact dosages for every ingredient.

2. Pay Attention to Serving Size

The gram weight per serving is a great indicator of how much nutrition you’re actually getting. More grams usually = more active ingredients.

Swolverine’s 15.2g per serving is among the highest on the market, with no hidden formulas.

What to Look For in a Multivitamin

1. Dose Appropriately

Multivitamins should meet (or slightly exceed) 100% of your daily recommended values—not 500–2000%, which may pose health risks.

⚠️ Too much of a good thing can be dangerous—especially with:

• Iron

• Calcium

• Vitamin D

• Vitamin A

Choose a multivitamin that supports your individual nutrient needs without over-supplementing.

Greens vs. Multivitamins: Key Differences

As a supplement brand owner, I want to share real, transparent insights you won’t find from companies trying to sell you one product over another.

1. You Can’t Fit 100% of Your Nutrients in a Greens Powder

Even high-quality greens like Swolverine Greens+Reds with 15.2g per serving don’t deliver all your daily vitamins and minerals. Why?

Because vitamins and minerals need to be added separately to meet RDI levels. Many companies add synthetic vitamins to greens blends, creating a hybrid greens/multivitamin product—like AG1.

AG1 contains 12g per serving and functions as a multivitamin + greens powder—hence the higher price point.

2. Not All Greens Are Equal

Some greens powders don’t disclose vitamin content at all because the amounts are too low to be meaningful. This is often due to:

• Dehydration and extraction processes

• Ingredient sourcing and harvesting methods

• Loss of potency during manufacturing

So Are Greens Powders Worth It?

Absolutely—when dosed properly.

Greens + Reds powders are rich in:

• Antioxidants

• Phytochemicals

• Bioactive compounds

• Anti-inflammatory herbs like turmeric

• Nitric oxide boosters like beetroot & pomegranate

These offer unique benefits for:

• Cardiovascular health

• Cognitive function

• Muscle recovery & endurance

• Immune system support

Think of greens powders as nutritional insurance—not a replacement for whole food or a complete multivitamin.

Final Takeaway: Which One Do You Need?

• Greens Powders provide superfoods, antioxidants, digestive support, and unique compounds you may not get from your regular diet. But they typically fall short in full-spectrum micronutrient delivery.

• Multivitamins are better suited to fill nutrient gaps, especially when you’re low in vitamins D, B12, A, or minerals like iron or magnesium.

The Bottom Line:

Greens powders and multivitamins are not replacements for real food, but they can work synergistically to support your health, energy, recovery, and longevity.

🟢 Use Greens+Reds for performance, digestion, and immune support
🔶 Use a Multivitamin to fill essential micronutrient gaps

Together, they make a powerful 1-2 punch for optimal health.

Recommended Products

• Swolverine Greens+Reds (Natural Orange, 30 Servings)

• Swolverine Multivitamin (30 Servings)

Greens Vs Multivitamins: Takeaway

So which one should you take greens or multivitamins. Well, considering the severe micronutrient deficiencies found in the average American diet, both would be beneficial. However, the goal of each supplement is different. Greens powders provide additional benefits, than just vitamins and minerals, from whole food sources, such as antioxidants, powerful bioactive compounds, anti-inflammatory properties, and digestive aids. Multivitamins are made to help supplement vitamin and mineral gaps, in your daily diet. Therefore, both have a place, however, it really depends on your eating habits and specific micronutrient needs. 

Adding a high-quality greens and reds, as well as a multivitamin, are great dietary habits so you can create a healthier lifestyle.    

Looking for an amazing proprietary blend free greens powder to help power your active lifestyle?