Depending on your overall diet, you might benefit from adding a supplement to your morning smoothie. (Getty Images)
Supplement smoothies are one of the best super-quick options for a fast, nutritious boost. Whether you're blending up a post-workout recovery drink, breakfast on the go or a midday snack, you can always rely on a smoothie to keep satiated and energized. With minimal prep, smoothies make it simple to pack in fruits, vegetables, and protein, helping you meet your daily nutrition goals without much effort. Sure, you could whip up a veggie-packed egg scramble in the morning or reach for a protein-packed salad after a workout, but let's be honest — sneaking cauliflower into a peanut butter cup smoothie or greens into a tropical blend is way more convenient (and delicious).
Building a nutrient-dense smoothie is totally doable — and often easier on your wallet than grabbing one from your gym's café. Still, you might be wondering whether it's worth adding supplements to your blender for an additional boost. And if so, which ones actually make a difference?
Some people may benefit more from adding supplements than others (more on that below). But Jennifer Nicole Bianchini, a functional dietitian, mind-body wellness expert and founder of Body to Soul Health, says, "Anyone who needs a little extra nutritional support can benefit from adding supplements to smoothies. I love smoothies because you can load up on so much goodness without sacrificing the taste."
To be clear: Supplements aren't a must for a healthy smoothie — and if you're pregnant or taking certain medications, certain products may not be safe. But for many people, smoothies are a simple and convenient way to boost nutrients that might be missing from your diet.
With stores packed with powders, tinctures and boosters, it's easy to feel overwhelmed by the number of options to choose from. So, as a registered dietitian with years of experience reviewing dietary supplements, I teamed up with two fellow RDs to help you figure out which ones are worth blending in.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, September 11, 2025: We checked all product prices and availability. Our picks remain unchanged.
Whether or not you should add supplements to your smoothie largely depends on your diet, lifestyle and health goals. According to Bianchini, those with gut issues, low appetites, food allergies or busy lifestyles may benefit the most. Marjorie Nolan Cohn, a registered dietitian and clinical director at Berry Street, adds that older adults, individuals following vegan or vegetarian diets, and athletes or highly active individuals may also want to consider supplementation.
Cohn emphasizes that if you're following a plant-based diet, it can be harder to consume adequate amounts of certain nutrients, like vitamin B12, iron and omega-3s. Similarly, the risk for nutrient deficiencies increases as we age thanks to a variety of factors, including reduced appetite, difficulty chewing or swallowing, certain health conditions and an increased need for nutrients that support brain, bone and heart health. Supplements can help bridge these nutritional gaps.
Cohn also highlights that if you're particularly busy, you may benefit from smoothies with supplements like mushroom or greens powders to "support consistent energy and mental clarity and mental symptoms of fatigue, poor digestion or burnout." And athletes and highly active individuals have elevated needs for protein, carbohydrates and overall calories to support recovery and muscle repair. If you happen to fall into this category, adding products like protein powders, creatine or electrolyte blends can offer a convenient edge.
Whether you're recovering from a workout, managing your appetite or simply trying to make your smoothie more filling, adding a scoop of protein powder can be an easy (and flavorful) way to add some oomph to your smoothie. "Protein powders are a convenient and efficient way to boost your protein intake without adding excess volume or calories — they make hitting your daily protein goals much easier, especially for [those with] busy lifestyles or lower appetites," says Bianchini.
The best protein powder for your smoothie depends on your dietary needs and health goals. While whey protein is among the most popular choices due to its high bioavailability, there are plenty of high-quality vegan protein powders available for those who are dairy-free or prefer a plant-based lifestyle.
Naked Nutrition is known for its lineup of high-quality protein powders featuring minimal ingredients and zero artificial additives. After we tested 18 powders, Naked Whey reigned supreme thanks to its thoughtful formulation, multiple flavor options and ease of mixing. While the Unflavored powder offers versatility, the Chocolate is one of my all-time favorite chocolate protein powders, featuring a rich flavor and smooth consistency. For more options, check out our full list of winners here.
Orgain Collagen Peptides powder provides 20 grams of collagen sourced from grass-fed, pasture-raised cattle and contains just one simple ingredient: collagen peptides. Our tester appreciated the powder's nearly flavorless taste and excellent solubility in both hot and cold liquids. Looking for a flavored powder or one specifically for workout recovery? We've got you! Check out our full list of the best collagen powders here.
For a high-quality, third-party certified creatine supplement, look no further than Thorne Creatine Monohydrate Powder. The supplement is NSF Certified for Sport — making it suitable for competitive and recreational athletes — and provides a research-backed dose of 5 grams of creatine monohydrate per scoop. During testing, we found that it mixes well and has virtually zero taste or smell. The biggest downside? It's one of the most expensive options on our list of best creatine supplements.
This lemon-flavored fish oil is an excellent way to add a dose of omega-3s to fruity smoothies. Each 1 teaspoon (5 ml) serving of Carlson the Very Finest Fish Oil provides an impressive 1,300 mg of combined EPA and DHA sourced from wild-caught and sustainably sourced Norwegian fish. The product is IFOS-certified to ensure purity, potency and quality and is free of artificial additives. While its oily consistency wasn't my favorite, it was less noticeable when blended into a smoothie.
This dark green powder is sourced from Hawaiian-grown microalgae and is one of the few spirulina products on the market that's third-party tested for purity and potency. Specifically, Nutrex Pure Hawaiian Spirulina Powder is verified by the United States Pharmacopeia, an organization that ensures label accuracy and tests for heavy metals. The powder is also certified vegan, gluten-free and glyphosate residue-free.
In our quest to find the best teas for stress and anxiety, we stumbled upon Four Sigmatic. While the company's tea powder narrowly missed our list, we were still impressed by the overall quality of its products — all of which are third-party tested for heavy metals and contaminants. Four Sigmatic offers a range of adaptogenic blends tailored to different needs. For example, the Focus blend combines seven different adaptogens to help dial in your concentration and stay sharp throughout the day.
I've tried a handful of greens powders over the years, and my favorite is Live It Up Super Greens Original. Initially, I was taken aback by how minty the powder was. However, once my taste buds were prepared, I found the flavor incredibly refreshing with zero artificial aftertaste. That said, depending on the other ingredients being added to the blender, you may want to opt for the company's Wild Berries flavor instead. Live It Up Super Greens is vegan-friendly and third-party tested for purity and potency. In addition to 20-plus superfoods, the powder includes 5 billion colony-forming units (CFUs) of probiotics to support gut health.
As we age, our natural collagen production declines, affecting everything from skin elasticity to joint health. "Collagen powder can be very beneficial, especially for women over 35 years old," says Bianchini. "Collagen peptides help support healthy skin, hair, nails and joints, and consistency is key."
Cohn adds that collagen is especially beneficial for active individuals and older adults. "[It] supports skin elasticity, joint health and connective tissue repair, especially when paired with vitamin C for better absorption," she says. Plus, she adds that "collagen contains two key amino acids, glycine and proline, which help rebuild things like tendons, ligaments and skin tissue."
Collagen powders are notorious for their strong initial flavor and clumping when mixed with cool water, making smoothies the ideal way to incorporate them. When choosing between flavored and unflavored varieties, I typically recommend going with unflavored. They're more versatile and often free of added sugar and sugar alternatives, which means you won't have to deal with any unexpected sweetness or lingering aftertaste.
Creatine is one of the most researched supplements, with strong evidence supporting its benefits for exercise performance. It's been shown to increase muscle strength, support energy production during high-intensity activity and aid in post-workout recovery. But creatine isn't just for bodybuilders or hardcore fitness enthusiasts — anyone engaging in regular strength training or looking to preserve muscle mass can benefit from adding it to their routine.
It's also an excellent addition for older adults. Studies suggest it may help protect against age-related bone and muscle loss and may even be beneficial for improving memory and overall brain health.
Creatine is tasteless, blends well and works best when taken consistently — making it smoothie-friendly for those looking to build or preserve lean muscle mass.
Let's be real: Liquid fish oil isn't winning any taste awards (trust me, I've tried several). But incorporating it into a strong-flavored smoothie — think citrus, berry or peanut butter — can help mask the taste while giving your body a boost of omega-3 fatty acids. These healthy fats are crucial for brain, heart and joint health, yet most Americans don't get enough of them.
For optimal health, many health experts recommend aiming for at least 250 mg of combined EPA and DHA omega-3s daily for healthy adults. If you don't like eating fish, fish oil supplements are an easy way to get your daily dose. You can also consider algal oil, a vegan-friendly alternative sourced from plantlike marine organisms called algae.
Spirulina is a nutrient-dense blue-green algae that's particularly beneficial for people following plant-based diets. "Vegetarians and vegans have a higher risk of lower intake of B12, iron, omega-3s and complete proteins," says Cohn. "Spirulina is high in iron, and the iron in spirulina tends to be better than other plant sources of iron." It also contains antioxidants and a range of vitamins, including B vitamins and vitamin C, making it a vibrant, nutritious (and slightly earthy) addition to any smoothie. Research also suggests that it may be helpful for exercise recovery.
As with any supplement, it's important to look for spirulina that's made by a reputable brand to minimize the risk of heavy metal exposure. It's also not safe or appropriate for everyone and should be avoided if you have phenylketonuria (PKU) or an autoimmune disease. It's also not recommended for those who are pregnant or breastfeeding.
Feeling run-down or stressed-out? Adaptogenic mushroom powders — like reishi, chaga and lion's mane — could be your smoothie's new secret weapon. "Adaptogens help the body become resilient and support immune health. Over time, they can promote a greater sense of calm," says Bianchini.
According to Cohn, mushroom powders may be particularly helpful for busy adults or those with high levels of stress. "Adaptogens help the body adapt to stress and restore balance by supporting the adrenal system and regulating cortisol levels," she says.
Just a teaspoon (or less) can give your smoothie a subtle earthy flavor and a big wellness upgrade — just make sure to get the green light from your doctor or other health care professional first. Adaptogens can interact with certain prescription medications and may not be safe for people who are pregnant, are breastfeeding or have autoimmune disorders.
Greens powders are definitely having a moment. As a dietitian, I see the appeal — a single scoop can help fill nutritional gaps on days when fresh greens (and other superfoods) don't make it onto your plate. That said, these products aren't cheap, and many of the nutrients they offer can often be covered more affordably with a quality multivitamin and a well-balanced, veggie-packed smoothie. Still, Cohn and Bianchini agree that greens powders can be worth it for some.
For Cohn, they're worth considering for busy adults dealing with high stress. "Many nutrients are depleted more quickly during stress. Super green powders provide antioxidants and phytonutrients, and some varieties contain iron, magnesium and vitamin K," she explains.
While they shouldn't replace whole vegetables, Bianchini says they can still be a useful backup. "Green powders often contain nutrients like chlorella and spirulina, which are rich in antioxidants, vitamins and minerals. Although not a replacement for eating whole veggies, it can be a great additive to those who do not consume as many veggies as recommended in a day."
When shopping for greens powders, make sure to read ingredient lists carefully, as these products often contain ingredients that can interact with some prescription medications. Also keep in mind that because they contain vitamins and minerals, greens powders shouldn't be combined with a multivitamin.
Despite their popularity, supplements aren't necessary — or safe — for everyone. "Some people may not tolerate certain supplements or may be taking medications that interact with ingredients like adaptogens or high-dose vitamins," says Bianchini. "If you're pregnant, breastfeeding, on medications or managing a health condition, it's always best to check with a health care provider first."
Many supplements are also not safe for children. If you're blending up a smoothie for the whole family, be sure to add supplements separately to avoid unintentionally including them in kids' servings.
When it comes to what not to add, there's no one-size-fits-all answer. "Which supplements to avoid depends on the individual, one's health needs and any medications, conditions or symptoms they may have," says Cohn. She also advises being wary of supplement claims that sound too good to be true.
Using multiple supplements can be safe, but watch for overlapping nutrients. Some nutrients can interfere with each other's absorption. For example, calcium can hinder iron absorption, while vitamin C can enhance it.
Finally, remember that supplements are intended to supplement, not replace, a healthy diet. "Load your smoothie up with whole foods first — think leafy greens, nut butters, seeds, fruits and healthy fats, and then add supplements to boost the nutrition quality, not replace it," says Bianchini. She also recommends choosing high-quality, third-party tested products and keeping it simple: "A little goes a long way when you're consistent!"
Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian, mind-body wellness expert and founder of Body to Soul Health
Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, clinical director at Berry Street
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
