Are Greens Supplements Worth It?

Listen to this episode on Apple Podcasts or Spotify!

f you've been seeing those adorable little green bear gummies all over your social media feed, you're not alone. At Nutrition Awareness, we're Orlando-based registered dietitians who get asked about the latest supplements constantly.

Lately, Grunns vitamins have been showing up in our text messages almost daily. So we dedicated a full episode of the Nutrition Awareness Podcast to breaking them down, alongside a deep dive into magnesium and what actually moves the needle for sustainable weight loss.

Whether you're searching for an Orlando dietitian for weight loss, trying to make sense of supplement marketing, or just want straight answers from two RDs with 20+ combined years of experience, you're in the right place.

What Are Grunns Vitamins? (And Are They Worth $54/Month?)

Grunns are gummy vitamins marketed as a whole-body wellness supplement with 60+ ingredients, including spirulina, goji, kale, alfalfa, probiotics, and 6 grams of fiber. They retail for $54 per 28-pack (or $40 on subscription). They're cute. They taste good. And that matters more than you'd think, because a supplement you'll actually take is worth something.

But here's our honest take as dietitians:

The good: Grunns isn't a bad supplement. The ingredient list is actually pretty reasonable. If you're someone who genuinely wouldn't blend a kale smoothie or remember to take multiple separate supplements, having them all in one tasty gummy format has real-world appeal. For picky eaters, including kids with sensory or neurodivergent challenges, something like this could fill real nutritional gaps.

The not-so-good: The powdering and heating process used to create gummy supplements can damage heat-sensitive nutrients. The regular version contains 15 grams of carbs per pack (9g net). And dentists aren't fans of gummy vitamins for good reason, and sugar sitting on your teeth post-brushing is a cavity risk, no matter how nutritious the gummy. The sugar-free version contains allulose, which can cause digestive issues in sensitive individuals. This is counterproductive for a supplement targeting gut health.

Our bottom line: It's not a hard no. Before spending $54 to $80 per month on any greens supplement, ask yourself: am I eating a fruit or vegetable at every meal? That habit alone will outperform most greens supplements for a fraction of the cost. If budget isn't a barrier and you want to add it on top of a solid whole-food base, we don't see harm in it, especially for the sugar-free version.

What About Multivitamins in General?

Here's something most people don't hear from their supplement companies: there's no solid evidence that multivitamins reduce your risk of dying from any major disease. What they've been shown to do is mildly reduce cataract risk and improve respiratory illness outcomes in older adults. That's not nothing, but it's probably not why you're considering them.

Our advice: get targeted. If you have a specific symptom or deficiency, address that directly rather than relying on a broad-spectrum gummy to fix it. A registered dietitian can help you identify exactly what your body needs and what it doesn't.

Magnesium: The Supplement We Actually Recommend (and How to Take It Right)

If there's one supplement that consistently comes up in our practice as Orlando dietitians, it's magnesium. Clients are taking it for sleep, anxiety, constipation, restless legs, and muscle cramps. Often, it actually works. But the type you take and when you take it matters enormously.

Quick breakdown by type:

Magnesium glycinate — Best for sleep and anxiety. Gentle on the gut. Start here if you have a sensitive stomach. I recommend the brand Deva.

Magnesium citrate — Great if you're also dealing with constipation. The softer stool side effect is a feature, not a bug (within reason, so stick to the recommended dose).

Magnesium threonate — Well-absorbed and typically gentle, often recommended for cognitive support.

Dosage: The tolerable upper limit is 400mg/day. Many people do well at 250 to 400mg. Going higher can cause loose stools and lower blood pressure, so more isn't always better.

One critical timing mistake: We see this constantly: people taking magnesium in the morning and wondering why they feel sluggish. Magnesium is a muscle relaxer. It is not your 8am supplement. Take it at night, ideally 30 to 60 minutes before bed. One exception: if you're specifically using it for anxiety management during the day, that conversation is worth having with a dietitian individually.

One more note: if you have interstitial cystitis or a bladder condition, magnesium may worsen symptoms. Check with a specialist, as there are registered dietitians who focus specifically on bladder health.

A Note on Nutrition During Pregnancy (From an RD Who's Currently in It)

As one of your Orlando dietitians who is currently 25 weeks pregnant, I can tell you firsthand: pregnancy nutrition is nuanced. Weight loss is not a goal during pregnancy, and in most cases intentionally pursuing it is not appropriate. Instead, the focus should be on learning your hunger cues, fueling with protein and fiber-rich foods, and maintaining movement (including strength training if you're cleared and comfortable).

Why does this matter for weight loss later? Because how you eat and exercise during pregnancy primes your metabolism postpartum. Building and preserving muscle during pregnancy (yes, it's possible and beneficial) means your body is in a better position to respond to fat loss efforts once you're cleared to pursue them. Think of it as investing in your postpartum metabolism now.

What Actually Drives Weight Loss? An Orlando Dietitian's Honest Answer

We've helped hundreds of clients in the Orlando area reach their weight goals, and it rarely involves a $54 gummy. Here's what consistently works:

A personalized plan. Not a generic app or a social media protocol. Something built around your body, your schedule, your history, and your goals.

Protein and fiber at every meal. These two nutrients do more for satiety, metabolism, and sustainable fat loss than any supplement on the market.

Accountability and support. The research is clear: people who work with a dietitian get better outcomes. We offer daily, weekly, or monthly support depending on what you need.

Targeted supplementation, not guesswork. We identify what's actually missing and recommend accordingly, with two options at different price points.

Ready to Work With an Orlando Dietitian for Weight Loss?

At Nutrition Awareness, we're a team of two registered dietitians in Orlando with a combined 20 years of experience in one-on-one nutrition coaching. We help clients with weight loss (with or without GLP-1 medications), PCOS, fertility nutrition, muscle building, perimenopause, and more.

We're transparent about pricing, meet you where you are, and provide the kind of relentless support that actually changes habits long term. Both in-person (Orlando, FL) and virtual appointments are available.

Visit nutritionawareness.com to explore our services and book a consult. If you have questions, all of our contact info is on the site, or check the show notes from this episode of the Nutrition Awareness Podcast.

Listen to the full episode for our complete breakdown of Grunns vs. AG1, our kids' supplement recommendations, and an honest conversation about what actually moves the needle on your health, without blowing your budget.