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Shortly after switching the location of the 2024 CrossFit Games from Madison, Wisconsin to Fort Worth, Texas, CrossFit HQ has shifted gears yet again by making significant changes for the upcoming season. However, unlike the decision to host the sport’s preeminent event at Dickie’s Arena next year, choosing to overhaul the Adaptive and Age-Group divisions will likely be met with more criticism than excitement.
On Oct. 10, 2023, CrossFit HQ delivered a press release detailing major changes for the 2024 season.
“CrossFit is excited to announce three new partnerships that will help grow the CrossFit Games championship competition and create new opportunities to shine a spotlight on athletes across all divisions. WheelWOD Games, Pit Teen Throwdown, and Legends Championship will host the adaptive and age-group championships for the 2024 CrossFit Games season.
The change will dramatically increase the number of masters and teenage athletes competing in the finals, nearly double the number of divisions for adaptive athletes, and provide a chance for CrossFit to evolve its competition model to make the CrossFit Games internationally scalable in the future.”
Although the partnerships will give more athletes a chance to participate, taking away the opportunity for competitors in the Adaptive and Age-Group divisions to share the same stage as the top Individual and Team performers in the championship round represents an obvious drawback.
Instead, qualifying Masters athletes (ages 35-65+) will move through the online Quarterfinals and Semifinals before advancing to the Legends Championship for an in-person Final. While the 2023 Legends Championship will take place in Tempe, Arizona from Dec. 7-10, it is unclear if the 2024 edition will happen in the same location.
Athletes in the Teens division (ages 14-17) will follow the traditional CrossFit Games stages (Open, Quarterfinals, and Semifinals) before wrapping up their season at the Pit Teen Throwdown. The 2024 edition will still take place in Three Rivers, Michigan, which has hosted the annual fitness competition for several years.
Per the CrossFit press release: “The Pit Teen Throwdown offers a highly competitive arena for world-class athletes to test their skill, strength, and stamina against their peers,” CrossFit HQ wrote in the press release. “Big names in the sport have competed in the Throwdown in the past such as 2023 Rookie of the Year Olivia Kerstetter and 2022’s second-Fittest Woman on Earth Mal O’Brien.”
The 2023 NOBULL CrossFit Games, which took place in August, crowned several new champions in the Teen division, including:
Maria Granizo (14-15 Girls)
Jeremie Jourdan (14-15 Boys)
Lucy McGonigle (16-17 Girls)
Ty Jenkins (16-17 Boys)
Moving forward, though, talented youngsters like Granizo and Jourdan will have to settle for showcasing their strength, agility, and fitness at the Pit Teen Throwdown rather than at what should be a jam-packed Dickie’s Arena.
Meanwhile, the entire Adaptive athlete season will be run exclusively by WheelWOD, an organization that brings more than a decade of experience hosting annual competitions. The new partnership will not only expand the number of competitive divisions from eight to 15, but it will also allow athletes from all 15 to have a chance to advance to the in-person final.
The current Adaptive divisions include:
Vision
Intellectual
Seated With Hip Function
Seated Without Hip Function
Short Stature
Multi Extremity
Lower Extremity
Upper Extremity
Considering only three divisions (Multi Extremity, Lower Extremity, and Upper Extremity) moved on to the final at the most recent CrossFit Games, the new format should be viewed positively from a participation perspective — especially with WheelWOD offering additional divisions such as Sensory (which includes both vision and hearing) and more specific Upper and Lower Extremity categories as defined by an athlete’s “points of contact” with their relevant limbs.
With the 2023 WheelWOD Games taking place in Raleigh, North Carolina from Nov. 30-Dec. 3, Adaptive athletes can get a hint of what next year’s competition might look like. However, CrossFit HQ said the dates and location for 2024 will be shared at a later time.
Despite shifting directions in such considerable fashion, CrossFit General Manager of Sport and Education Dave Castro believes the changes “will benefit each division in significant ways, most importantly more than doubling qualifying spots for masters and teens and allowing every adaptive division a place at the in-person championship.”
Only time will tell whether the athletes affected share the same sentiment. However, there’s little doubt that the 2024 CrossFit Games will look quite different, and after delivering substantial announcements in successive months, don’t be surprised if more changes are unveiled moving forward.
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Concept2 created the original rowing ergometer in 1981 as a training tool for competitive athletes. It quickly became one of the best rowing machines for the athletic population, and thanks to CrossFit, it is an even more popular training device than ever.
During my years as a personal trainer, I used the Concept2 rower myself and for dozens of clients. Collectively, the Breaking Muscle staff also has decades of experience using this rower in their home gyms, CrossFit boxes, and other commercial gyms. We’re well-equipped to provide this in-depth Concept2 rower review and speak to its key features, pros, cons, specifications, and how it compares to other popular rowing machines.
Key Takeaways
The Concept2 rower, now called the RowErg, is the same machine as the Model D (the rower with a 14-inch seat height) and Model E (the rower with a 20-inch seat height). Concept2 changed the machine’s name in May 2021. The Model E rower has been discontinued. However, the RowErg is available with either a 14-inch seat height or a 20-inch seat height.
With a clean and effective design, the Concept2 Rower is engineered for smooth operation, easy maintenance, and long-lasting performance. This commercial-grade rowing machine features a nickel-plated steel chain, aluminum front legs, and steel rear legs to ensure a durable, long-lasting build.
The Concept2 Rower comes with a PM5 performance monitor that tracks stats such as pace, strokes per minute, estimated calories burned, and watts (power output). The monitor also connects via Bluetooth to various apps, including ErgData.
The Concept2 Rower uses air resistance, which adjusts to your stroke rate and power. Air resistance also provides smoother action compared to magnetic and water-based rowers. I can attest to this, as I have used both air and magnetic rowers.
The Concept2 can hold users up to 500 pounds. Other brands like NordicTrack, Peloton, and Hydrow can only accommodate users up to 250 to 375 pounds.
You can quickly break down the rower using the quick-release feature or even mount it to the wall. Concept2 doesn’t sell a mounting tool for the rower, but the Rogue Fitness wall hanger is available for around $32.50.
Concept2 Rower Cons
Because it is an air rower, it can be loud. The harder you row, the louder the machine becomes. It might deter those who use it in their home gym and do not want to disrupt their family members or roommates.
The Concept2 RowErg costs around $990 before taxes and shipping. While cheaper than other rowers on the market with lots of high-end tech features (like touchscreen monitors and on-screen workout classes, which Concept2 doesn’t offer), it still might not be ideal for those looking for an ultra-budget-friendly machine.
The Concept2 rower is very long, reaching a total length of 96 inches (eight feet) when assembled. Those with limited workout space at home may need to look at more compact rowing machines.
Concept2 Rower Overview
The Concept2 rower is arguably the most popular rowing machine currently available that’s suitable for both home and commercial use. In 1981, Concept2 became the first brand to create an indoor rowing machine. Since then, it has become an iconic brand in the fitness industry. As a personal trainer who has worked in different commercial gyms such as Life Time Fitness and Anytime Fitness, I can attest to the ubiquitousness of the Concept2 Rower.
The Concept2 RowErg set up at the Breaking Muscle testing facility
In CrossFit, the Concept2 rower is one of the preferred cardio machines for both casual and competitive athletes. CrossFit values the Concept2 rower because it offers a complete full-body workout, making it an effective tool for assessing overall fitness levels. It accommodates users up to 500 pounds, so it can be suitable for individuals of varying sizes and fitness levels. Plus, its sturdy construction and minimal maintenance requirements mean it can withstand heavy use in CrossFit boxes.
The Concept2 rowing machine features a nickel-plated steel chain, aluminum front legs, and steel rear legs. While its price of just under $1,000 places it in the mid-range of rowing machine options, it offers exceptional value for its performance and durability. It operates on air resistance, so it replicates the feel of open-water rowing and matches your intensity as you row.
Who Should Buy a Concept2 Rower
This indoor rower could be good for those who want a full-body workout to test both muscular and cardiovascular endurance.
The functionality of the Concept2 rower is great for those who are especially into CrossFit-style training. Concept2 is the preferred brand for rowing machines in the CrossFit community.
The Concept2 RowErg could be an excellent low-impact cardio machine for those who suffer from joint pain. Unlike running, rowing doesn’t place a huge amount of stress on the knees, hips, and ankles.
Who Should Not Buy a Concept2 Rower
The Concept2 rower might not be ideal for those who are worried about noise. This is an air resistance rower. The harder you row, the more air moves around the flywheel, which makes the machine louder.
Even though the Concept2 RowErg offers a 20-inch-high seat, individuals with severe mobility restrictions may still find it too low.
Using this rower could be tough for those with limited space. When fully assembled, the Concept2 rower machine is 96 inches long. Depending on your setup, you might not have enough room to fit the erg comfortably and work out safely.
The review below is based on insights I’ve gathered through my own use of the Concept2 RowErg and feedback I’ve received from the Breaking Muscle staff, which comprises CrossFitters, certified personal trainers, and strength and conditioning coaches. We then used a proprietary scoring system to rank the machine on a scale of one to five in various categories, such as cost, the quality of the materials, tracking capabilities, and assembly.
Price
The Concept2 RowErg with the 14-inch seat height costs around $990 before taxes and shipping. If you opt for the 20-inch seat height, it will cost around $1,155. While the price could be a drawback for anyone on a super strict budget, we still gave it 4.8 stars. The overall value is high due to the machine’s commercial-quality construction and durability. Also, this rower machine is much cheaper than other options, like the Peloton or Hydrow rowers, which are double the price (or more).
Materials, Build, and Construction Quality
The Concept2 rower consists of aluminum front legs, steel rear legs, a nickel-plated steel chain, an aluminum monorail, and a stainless steel seat track.
Due to this heavy-duty construction, we rated the build a 4.9 out of 5. Based on my experience with the Concept2 rower, it can take on heavy abuse. Even in commercial gym settings, it is so strong it may never have to be replaced.
A Breaking Muscle team member training on the Concept2 rower
Amanda Dvorak, Breaking Muscle’s Reviews Editor who started CrossFit in 2015 and now uses a Concept2 rower in her garage gym, can attest to its durability. She mentioned that even after banging it on her squat rack accidentally (on multiple occasions) while moving it around her garage, she’s never noticed a difference in how it looks or performs. The CrossFit gyms she’s trained at previously also never had any major issues with these rowers, despite them being used six to seven times a day for years.
Delivery and Assembly
After the erg arrived at our testing facility, our team ranked the delivery and assembly process a 5 out of 5. There was no damage upon delivery.
I have built many pieces of home gym equipment, including the Stamina Elite rower I use at home. I can honestly say that one of the biggest issues with all of my purchases is that it takes forever to build them. The Concept2 rower, however, only required a few minutes of light effort from our testing staff before they were able to hop on and start rowing.
Amanda Dvorak, an editor on the Breaking Muscle team, agrees with the product testing staff’s assessment. There was also no damage to her machine when she received it at home, and she and her husband were able to put the erg together in around 10 minutes.
Performance
The Concept2 rower’s performance is exactly what you’d expect from a commercial-grade piece of equipment. The seat slides over the monorail effortlessly, and the chain doesn’t snag if you maintain it properly by oiling it after every 50 hours of use.
Subscription Options
It’s hard to give the Concept2 rower a rating on subscription options because it does not provide any. This is one of the drawbacks to this device, as other products like the Peloton or Hydrow rower provide subscriptions for access to live and on-demand classes. All the Concept2 offers is a PM5 monitor. As I’ll discuss below, it tracks a lot of information, but it’s not as fancy as a high-tech monitor that lets you stream classes.
One good thing about the lack of subscription options is that it can save you money. The subscriptions you’ll find on Hydrow, Peloton, or NordicTrack rowers, for example, can cost $30 or more per month. It’s an added cost you have to consider when buying a rowing machine.
To make up for the lack of subscription options, the Concept2 row erg includes a device holder that can hold your smart device. You can then stream workouts from an app of your choice — but keep in mind that this may be an extra monthly cost.
Ergonomics
Our team rated the ergonomics a 4.5 out of 5. The handle features a 10-degree bend to allow for a natural grip, and it’s covered with molded rubber to help absorb sweat. However, it can cause skin discomfort, especially for new rowers.
Amanda Dvorak, Breaking Muscle Reviews Editor, hadn’t used a rower in over a year before she bought a Concept2 erg for her home gym. Despite already having calluses on her palms from lifting weights, her hands blistered frequently once she started rowing again.
However, now that Amanda has been using the rower at least once a week, her tailbone discomfort has lessened, and her hands no longer blister. If you have similar experiences when you first start rowing, we think it’s safe to say that you’ll adjust to the rower after a couple of months of consistent use. If not, you can wear workout gloves or buy a padded seat cushion online to make your rowing experience more pleasant.
Foot Pedals
The pedals accommodate a wide range of foot sizes. We’ve seen users with size 13 feet be able to use the rower comfortably. The pedals don’t pivot like they do on other rowers, such as the NordicTrack RW600. However, they are designed to help you achieve a vertical shin angle for the catch phase of the row (when your knees are bent, your arms are straight, and the seat is closer to the front of the machine). This is especially beneficial for rowers with poor ankle mobility.
A close-up of the foot pedals on the Concept2 RowErg
Heart Rate Monitoring
I would rate the heart rate monitoring capabilities of this rowing machine a 4 out of 5, as it doesn’t offer a direct way of monitoring heart rate. The only way to do so is to have a compatible device to sync with using ANT+ and Bluetooth, such as an Apple watch or a digital chest strap.
PM5 Monitor, Display, and Stats Tracking
While the monitor may appear simple, it provides a ton of data tracking capabilities. Compared to the older monitor (the PM4), the PM5 provides Bluetooth connection capabilities to track your workouts. Overall, we rated the monitor itself 4.7 out of 5 stars and the display 4 out of 5.
The PM5 monitor tracks a range of metrics including time, pace, distance, strokes per minute (SPM), watts, calories burned, and heart rate (with a compatible device).
We love its ability to save all of our workout history, so we can see how we’re progressing and improving over time. And, as mentioned, it can connect to potentially 30 different compatible apps. ErgData is a favorite amongst the Breaking Muscle staff because it allows us to create custom workouts, program the Concept2 Workout of the Day into the machine, and more. However, you can also use other apps like Regatta, RowHero, and Fiit.
Despite the impressive amount of information the monitor can show, the actual display is pretty basic. The monitor is also quite small, measuring just seven inches diagonally. The size pales in comparison to the NordicTrack RW900, for example, which has a 22-inch monitor.
One of the redeeming qualities, though, is the backlit display, which didn’t exist on previous iterations of the monitor. Breaking Muscle Editor Amanda Dvorak says it’s one of her favorite things about the PM5 monitor. She trains early in the morning and hates turning on bright lights during her workouts. The backlit display makes it easier for her to read the screen when she’s working out before sunrise.
Included Workouts
For the included workouts, we rank this feature a 4.8 out of 5. The Concept2 rower comes with multiple preset workouts, such as distance training for 2,000 meters or interval training modes with 500 meters of work and one minute of rest. The preset options are great for beginner rowers who may not know how to get started or advanced athletes who want to follow structured programs.
Bluetooth Connectivity
The Concept2 rower’s PM5 monitor supports Bluetooth connectivity to compatible heart rate monitors. You can also sync workout data to Concept2’s ErgData app or dozens of other apps to track your workout history.
When considering the Concept2 rower, it’s important to understand the specifications and features that make it stand out. From the basic dimensions to the electrical requirements, we’ll break down the key details that define it and set it apart in the world of rowing machines.
Rower Type
The Concept2 rower is an air rower. The air resistance works through the use of the handles and the machine’s fanwheel. When you pull the handle, the flywheel traps air inside to provide resistance. The resistance then adjusts to your stroke rate and power output.
Based on our experience, air rowers emulate the feeling of rowing on open water more authentically than magnetic rowers. This is one of the many reasons why professional rowers often complete their indoor training on a Concept2 erg.
Overall Dimensions
The Concept2 rower is 96 inches long, 24 inches wide, and either 14 or 20 inches high. The height depends on whether you buy the standard model or the one with taller legs.
Track Length
The track length, also known as the monorail length, is 54 inches. This length helps to accommodate athletes up to 6’6.
Seat Height
The RowErg comes with a 14-inch seat height. If you think this will be too low for you, you have the option of purchasing an erg with taller legs that elevate the seat to 20 inches. However, the taller rower changes the cost from about $990 to about $1,155.
Weight Capacity
The weight capacity of the Concept2 rower is 500 pounds, which is well above other rowing machines like the ones from NordicTrack and Peloton. All three rower models from NordicTrack have a weight capacity of 250 pounds, while the Peloton rower has a weight limit of 300 pounds.
Resistance Levels
The Concept2 rower offers variable resistance. The resistance is dependent on the forcefulness of each row. This is different from magnetic rowers, which provide fixed resistance levels, and water rowers, whose resistance levels change based on how much water is in a water tank attached to the machine.
Concept2 rowers also utilize a damper setting. The damper is an adjustment that allows you to provide “more” or “less” resistance based on the availability of airflow. The damper ranges from one to 10 — one means the flywheel is completely closed, and 10 means it is fully open. When you increase the damper setting, you open the damper and allow more air into the flywheel. A higher damper setting results in a faster deceleration of the flywheel, making the rowing motion harder to perform.
Electrical Requirements
This rower machine takes two D-cell batteries, which are included with your purchase. There’s no need to situate the rower near an outlet, so you can move it around any room in your house or take it outdoors (something the Breaking Muscle staff members love to do when the weather permits).
Noise Level
The Concept2 rower can be loud because it is an air resistance rower. The rower recruits air from the fan flywheel, and the more air it recruits, the louder the sound becomes. An online review indicates that the Concept2 rower has a decibel level between 67 and 74, slightly quieter than a vacuum cleaner.
Amanda Dvorak, one of Breaking Muscle’s editors, often brings her rower indoors when her garage gets too cold in the winter. Her husband, who’s a light sleeper and usually still in bed when Amanda works out in the morning, has claimed that the noise doesn’t bother him at all. However, Amanda keeps the rower on the first level of her home, while her husband sleeps in their bedroom on the second level. If you live in a one-story home or a small apartment, the noise may be more bothersome to other people.
Portability
The Concept2 RowErg features two roller wheels at the front for portability. There is no handle on the back, but since the machine weighs just 57 to 68 pounds (depending on whether you get the standard height or the tall legs), it’s easy to place your hand under the monorail to lift it up.
The rower also breaks down into two pieces if you don’t have enough room to leave it fully assembled all the time. The home gym owners on the Breaking Muscle staff do this frequently and note that it takes just a few seconds to disassemble the rail from the flywheel piece and reconnect them again when needed.
Breaking down the Concept2 rower at the Breaking Muscle testing facility
Warranty
Every Concept 2 rower includes a five-year warranty for the frame and a two-year warranty for all other components, which we consider pretty standard for the industry. Some rowers we’ve tested, like the Echelon Row-S, only have a 12-month warranty. However, other rowing machines, like the CITYROW GoMax, offer a five-year frame warranty like Concept2 does.
Concept2 Rower vs. NordicTrack Rower
When comparing the Concept2 rower and the NordicTrack rowers, several key differences stand out. While the Concept2 RowErg has a simple display with no video classes, NordicTrack rowers come with interactive monitors. These monitors range from 10 to 22 inches and offer instructor-led live and on-demand classes. These programs can be engaging and motivating for users who enjoy structured workouts and following along with an instructor.
To access this library of workouts, you will need an iFit subscription for about $39 a month. You don’t necessarily need the subscription to use NordicTrack rowers, but you will be very limited in using all the features of your interactive screen.
Both brands’ rowers also use air resistance, which provides a smooth and dynamic rowing experience. However, NordicTrack rowers add an extra layer of versatility with 26 digital resistance levels. Concept2 doesn’t have traditional resistance levels; the resistance depends on how much air you allow into the flywheel based on your damper setting and how hard you row.
In terms of size, the Concept2 rower is 94 inches long, while NordicTrack rowers range from 82 to 87 inches long. The Concept2 rower excels in strength, as it supports users of up to 500 pounds. This is twice the weight capacity of the NordicTrack rowers.
The Concept2 rower also comes at a more affordable price than the NordicTrack RW700 and RW900, which cost around $1,499 and $1,999, respectively. However, as of this writing, the NordicTrack RW600 is on sale for around $900, about $90 cheaper than the Concept2 rower.
One of the first noticeable differences between the Concept2 rower and the Peloton is the interactive monitor screen. Peloton’s rowers feature a sizable 23.8-inch swivel interactive monitor, which allows you to engage in video-led sessions. However, accessing these classes requires a monthly subscription fee of around $44.
This is very different from the PM5 monitor provided by Concept2, which doesn’t have video-led sessions or subscription requirements. If interactive workouts and access to a vast library of training content are your priorities, the Peloton rowers might be more appealing.
Both rowers share similar dimensions, ensuring a consistent rowing experience in terms of space requirements and overall setup. However, the Concept2 rower has a remarkable weight capacity of up to 500 pounds. The Peloton rower, in contrast, has a lower weight capacity of 300 pounds, which could limit its suitability for individuals with greater body weight.
In terms of price, Concept2 is the more budget-friendly option. The Peloton rower costs around $2,995, nearly three times the cost of the Concept2 erg.
Another great brand of rowing machines is Hydrow. Hydrow’s original rower and the more compact Wave rower offer an enjoyable ride due to their use of magnetic resistance. Like Peloton, Hydrow rowers have built-in monitors for streaming engaging, motivating workout classes.
Hydrow’s advanced technology and immersive experience come with a higher price tag. Their rowers start at just under $1,900. The Concept2 rower offers a more budget-friendly option starting at about $990. In order to access Hydrow’s library of workouts, you also need to pay a monthly subscription of around $42.
Like Concept2, Hydrow’s rowers offer Bluetooth connectivity, allowing you to connect to heart rate monitors and sync with fitness apps. In terms of dimensions, the Hydrow rower measures 86 inches in length, 25 inches in width, and 47 inches in height, making it slightly more compact than the Concept2 rower. It also has a lighter weight capacity of 375 pounds. This doesn’t come near the strength of the Concept2 rower, which has a weight capacity of 500 pounds.
On four sites, including Amazon, the average rating for the Concept2 rower is 4.8 out of 5 stars. Many people praised it for its durability, quick setup, and storage capabilities.
Despite all of the praise, some customers did note a few drawbacks. A few customers found the noise level concerning for at-home workouts. Others also noted the limitation of the PM5 screen and would prefer to have a larger monitor that provided instructional videos instead.
Final Verdict: Is the Concept2 Rower Worth It?
When you consider all the features of a top-tier rower, the Concept2 rower is one of the best. Concept2 has built a solid reputation of quality and dependability with competitive rowers, the CrossFit community, and home gym users who want equipment that won’t stop working after a few months.
Through an extensive analysis by our expert team, it’s clear that the Concept2 rower can be well worth the investment. It provides a smooth, realistic rowing experience. It is easy to build and should last for years, especially in a home gym. Knowing that this product exists in many homes and multiple commercial gyms, it’s hard to find another rower that can push the Concept2 rower off the top of the podium.
FAQs
Is the Concept2 rowing machine worth the money?
The Concept2 rowing machine is worth the money, as this piece of fitness equipment provides a smooth, authentic rowing experience. Maintenance is easy, and the machine is built to last for years. This will likely be the only time you will have to purchase a rowing machine.
Why are Concept2 rowers so expensive?
The Concept2 rower is expensive due to its tough and durable design. It includes a nickel-plated steel chain, aluminum front legs, and steel rear legs to ensure a sturdy and long-lasting build.
Is Concept2 rowing any good?
The Concept2 rower is arguably the best rowing machine available. This brand pioneered the first RowErg that was built by rowers, for rowers, to provide a full-body, low-impact workout. It’s been used by casual gym-goers, CrossFitters, Olympians, and elite-level athletes. It is definitely a good product that many consider the gold standard.
Can you lose weight with a Concept2 rower?
Using a rowing machine like the Concept2 rower is a great way to lose weight. Because it offers a full-body workout, it has the ability to expend more calories than other forms of cardiovascular training. Keep in mind, though, that weight loss will also depend on your diet, your activity levels outside of the gym, and other lifestyle factors.
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What is 12-3-30? It’s not an important date in gym history from almost 100 years ago. It’s a social media-based fitness phenomenon. Simply, it requires using a treadmill set at a specific incline, moving at a specific speed, for a specific length of time.
Credit: Estrada Anton / Shutterstock
It’s an incredibly straightforward approach that has “fitfluencers” and followers sweating buckets as they supposedly lose weight using the workout protocol. However, fitness trends can be hit or miss. And, given the general state of social media and its low barrier of entry, there are usually more misses than hits.
It’s time to review the pros and cons of the 12-3-30 workout to find out if it’s a temporary trend or if it could become a time-tested routine.
When it comes to fitness, numbers can be relatively arbitrary. The 12-3-30 routine can work, but if you set the incline to 11% and the speed to 3.2 mph, and you only do the workout for 27 minutes, it would not make much difference and you could expect nearly identical results.
So while specific numbers can be useful for getting trends to catch on, and they can be a convenient way to keep things standard for everyone in the gym, there is no particular magic about “12-3-30.”
Credit: LightField Studios / Shutterstock
Then what’s the merit of the 12-3-30 program? Well, the steep incline and relatively quick pace make it challenging enough, and it’s long enough in duration, that you’ll almost certainly break a sweat and burn a fair amount of calories.
The significant incline adds a level of intensity that translates well to improving your hiking and endurance abilities. The speed is fast enough to push most people, but generally not “too fast” to trigger major fatigue which might cause you to end the workout early. The 30-minute time limit encourages you to see the workout through, while also getting an appreciable number of steps.
As beneficial as it could be, it’s important to remember that you can and should tailor it to your individual needs, which will be explained in-depth later in the article. The exact programming numbers are less important than simply getting through a tough cardio workout for an effective length of time.
12-3-30 for Fat Loss
Workouts like 12-3-30 can be great in aiding fat loss. You will see lots of progress photos online crediting the workout plan. The fundamental mechanism for fat loss is always the same for every individual — achieving a consistent caloric deficit. If you perform a daily cardio workout that burns a lot of extra calories, it can naturally be great for fat loss.
However, not everybody is guaranteed to lose fat with this plan. For example, if you are inconsistent with training, you might not actually be burning that many calories each week. The same applies if you “water down” the workout too much. While the particular “12-3-30” numbers don’t matter that much, if you devolve the workout to something closer to 6-2-15, it’s not even close to the same workout anymore. Remember, the workout needs to be challenging and it needs to be done for a decent amount of time.
Furthermore, fat loss isn’t always certain because, while you might burn plenty of calories during a 12-3-30 workout, it still might not be enough to make up for the calories you’re eating. Regardless of your training program, your nutrition needs to be designed for fat loss if you want to see results.
There is a massive overeating problem when it comes to the classic Western diet and trendy social media workouts are not going to solve that. (1) As cliché as it may sound, you can’t outrun or, in this case, out-incline-walk your diet if you’re taking in too many calories.
The Drawbacks of 12-3-30
The main drawback of 12-3-30 is, frankly, that it is simply a cardio workout. Some fitness influencers actually go so far as to claim the treadmill routine is “all you have to do” to lose weight. But it’s not.
This brings up a massive issue. Not only do many people face an overconsumption issue when it comes to calories, but there is also a lack of strength training in many populations. Gone are the days where lifting weights is only for bodybuilders and powerlifters.
Credit: Ground Picture / Shutterstock
Countless anecdotal evidence (from long before 12-3-30 existed) along with abundant scientific research all demonstrate the same thing: optimal fat loss and significant body composition change requires strength training. (2)
Strength training is the only way to provide the stimulus your body needs to retain lean muscle mass. This is important because, when you’re in a caloric deficit, you are deliberately burning more energy than your body is taking in. This makes your body want to “eat away” your tissues — muscle and stored body fat alike — to fuel its basic function.
If your body doesn’t have the ability to hang on to muscle tissue, which is stimulated through strength training, you will lose a combination of body fat and muscle tissue. This is why some people don’t end up looking “lean” or defined when they lose weight. They simply look “skinnier,” saggy, or even frail. Furthermore, losing muscle reduces your metabolism and makes your bones weaker. (3)(4)
While seeing the number on the scale go down is often a good thing, you want that reduced body weight to be primarily from body fat, not lean muscle. Muscle retention requires a foundation of strength training. This is especially true for leaner and more trained individuals who are more prone to muscle loss, due to beginning with relatively lower body fat levels.
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If you’re currently at a relatively heavier body weight or if you’re new to fitness, you might be able to get away with solely doing 12-3-30 without muscle loss… for a little while. Eventually, though, everybody benefits from strength training.
This is not so much a knock on the 12-3-30 workout plan, as much as it’s a comment on how it’s being “marketed” or widely promoted. For the best overall and long-term results, using 12-3-30 as your only form of exercise is not an effective plan.
The look that you are likely after will require you to lose fat while retaining precious muscle tissue, so let’s talk about how to get there without throwing the baby out with the bathwater.
Tailoring 12-3-30 to Your Goals
The textbook approach to 12-3-30 can be a productive cardio workout. It can help you burn some calories while improving general cardiovascular health and endurance. Another plus is that it’s not so intense that you can’t watch YouTube videos or pay attention to a podcast during the workout. Those kinds of strategic distractions can make a half-hour go by quickly.
However, it’s important to remember that you don’t need to stick exactly to the 12-3-30 prescription. That incline, speed, and duration could be pretty hard for beginners, so start slightly lower, slower, and/or shorter before gradually working your way up.
Credit: YAKOBCHUK VIACHESLAV / Shutterstock
And please, for the love of all things good, do not make the 12-3-30 workout the foundation of your exercise plan. Many fitness trends are cardio-based, which will have some merit, but no matter how trendy they might seem, they don’t trump the foundations of strength training and proper nutrition.
So, while 12-3-30 can be simple enough for almost anyone to start, it’s ultimately a supplemental training method. The base of a fat loss plan should revolve around weight training and a good diet.
This means you should be lifting weights three to five days per week before worrying about tacking on any trendy cardio workouts. But, once you do add a plan like 12-3-30 (or something like 8-2-25, to get started), you might boost fat loss because it can burn quite a bit of calories for some people.
If you’re not finding measurable success on your plan after a few weeks, it’s OK. It simply means you need to reassess your nutrition. It is a reminder that strength training triggers muscle retention, but nutrition triggers your fat loss, and any clever cardio programming will always be, at best, an accessory to all that.
And if you simply don’t have time for 12-3-30, that’s OK, too. Despite the viral popularity, it’s not the only option for cardio training. You can do a “condensed” version for just 15 minutes with a higher incline or faster speed to make up for abbreviated time. Or you can try a different approach like a high intensity interval workout.
The Final Verdict
12-3-30 isn’t necessarily a fad. Using a treadmill-based workout that’s a challenging intensity for a significant duration can be effective. But, like all trends, it needs context. It may seem intriguing and tempting to hear about losing fat with a simple, straightforward workout, especially as you see already fit influencers following the plan.
It’s appealing to think that fat loss is as simple as getting on a machine for X incline at Y speed for Z time and results will just roll in. But the physiological foundations remain the same.
No matter your chosen workout, you need to be in a caloric deficit by managing your nutrition and, to ensure that deficit strips away primarily body fat while retaining lean muscle, you will need to strength train consistently.
If 12-3-30 has caught your eye, consider it as one part of an overall fat loss program. Don’t hang your fat loss hopes on one workout just because it has a high follower count on socials.
References
Kopp W. (2019). How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases. Diabetes, metabolic syndrome and obesity : targets and therapy, 12, 2221–2236. https://doi.org/10.2147/DMSO.S216791
Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour-Lambert, N., Pramono, A., Woodward, E., & Oppert, J. M. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 4(Suppl 4), e13256. https://doi.org/10.1111/obr.13256
Kim, G., & Kim, J. H. (2020). Impact of Skeletal Muscle Mass on Metabolic Health. Endocrinology and metabolism (Seoul, Korea), 35(1), 1–6. https://doi.org/10.3803/EnM.2020.35.1.1
Bettis, T., Kim, B. J., & Hamrick, M. W. (2018). Impact of muscle atrophy on bone metabolism and bone strength: implications for muscle-bone crosstalk with aging and disuse. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 29(8), 1713–1720. https://doi.org/10.1007/s00198-018-4570-1
Featured Image: Khakimullin Aleksandr / Shutterstock
Animal moves are great way to “trick” your child into exercising, building strength, improving mobility, and getting a great workout. The key is that rather than force exercise kids can have fun walking like a duck or instead of doing box jumps they can do frog jumps.
However, we are not quadrupeds or amphibians or water fowl—we are humans with completely different anatomies than the animals we mimic. Therefore our animal moves aren’t exactly the same as the animals who actually perform them. They might look even different if you’re an adult practicing animal movements for mobility and strength. For kids though, here are my ten favorite animal moves.
Duck Walk
To perform the duck walk, sit in a full squat with heels down and feet angling out 8 to 15%. While staying in the squat position, walk. One cue to maintain proper technique is to ensure your head doesn’t bob up and down. Aim to keep your head level as you duck walk. This is an excellent exercise for quad strength and hip mobility.
Bear Crawl
A bear crawl is straightforward. Start on all fours and move on your hands and feet, keeping your back straight and parallel with the ground. Then, crawl contralaterally, which means moving your right arm with your left foot and your left arm with your right foot—opposite arm and leg moving together. As you become comfortable, try crawling forward, backward, to the right, and to the left. Challenge yourself further by crawling upstairs and downstairs or uphill both backward and forward. This movement is an ideal general warm-up for an exercise day as it gets your shoulders firing and engages your core. One thing to consider is doing five minutes of bear crawls a day around your house. Just accumulate five minutes daily, and you will feel more limber than you ever thought possible.
Bunny Hops
Squat down on your heels and lightly place your hands on the floor in front of you for balance. Hop forward a foot or two without fully standing up, always maintaining that squatting position. Allow your hands to touch the floor, more as a reference point than as a base of support. Use this exercise to build strength in the squat’s bottom position.
Gorilla Walk
Begin in a position similar to the bunny hop, but with feet slightly wider and more weight on the hands. To move in the gorilla walk, place most of the weight on your arms and catapult your lower body forward. Imagine being a silverback gorilla vaulting through the jungle on your massive knuckles.
Kangaroo Hop
This is similar to the bunny hop, but there’s no arm involvement. It’s all about the quads and legs. Keep your torso more upright and hop along. You can also achieve a bit more hip extension on the jump, making it feel like more of a leap.
Backwards Snake Crawl
Lay down on your back and cross your arms. Move your hips and push off with your feet to crawl backward, pulling with your shoulder blades. This movement closely mimics a snake crawl. The key is to minimize limb use and rely mainly on your torso’s gyration.
Alligator Crawl
For the alligator crawl, start in a low plank position, as if you’re at the bottom of a push-up, with weight on your hands and toes. Keep your belly and chest just above the ground and crawl. Start slowly, then try speeding up as you get the hang of it. This crawl might be one of the most challenging ones and is excellent for building isometric arm, tricep strength, and core tension.
Frog Jump
The frog jump starts in a full squat. From there, jump as high and far as you can, landing back in a squat, then repeat. Ensure you maintain technical integrity; it’s not a race. Each jump should represent maximal output with perfect technique. If you begin to feel tired and notice sloppy technique, stop the exercise. This jump is excellent for peak power output. If you continue frog jumps into your 40s, 50s, or even older, you’ll be in a good position for long-term fitness.
Monkey Bars (Two Ways)
There are a couple ways to do the monkey bars.
Bent arms: You can muscle your way across, keeping your arms flexed/bent as you pull yourself across from bar to bar. This is the fastest way to traverse the bars, but it’s also very hard on your arms. A great bicep workout.
Straight arms: You can also swing with straight arms, using the momentum of your swinging legs and torso to carry you from bar to bar. This isn’t about arm strength, rather it’s predicated on being in rhythm and having a strong enough grip and stable shoulder girdle to support you going the distance.
Crab Walk
Sit on the ground with your legs stretched out in front of you. From that position, place your hands and feet flat on the ground and lift yourself up so your body is no longer touching. Keeping your hips elevated, walk around forward, backward, and sideways. Always move contra laterally. Right hand, left foot. Left hand, right foot.
How to Use Animal Moves
Kids can use animal moves at any point in the day, but if you’re wondering when best to incorporate them take a look at the below suggestions:
A morning routine: Every morning, do 30 seconds to a minute of each of the animal moves. It’s a great way to start the day and get some movement going and blood flowing.
Microworkouts: Every couple hours or so, do a minute or two of animal moves. Use them to break up sitting on the couch for extended amounts of time or better encourage them while kids are watching TV.
Warmups: Animal moves are great for warming up before a more intense activity. If your kid plays soccer duck walks, alligator walks, and frog jumps. If they play a racket sport try bear crawls or straight arm monkey bars. The point of a warmup is to increase body temperature, elevate the heart rate, and mobilize the targeted muscles and joints. Animal moves are great for all that.
Animal moves are a great way to have fun, build strength and mobility, and increase athleticism. Plus, they’re not just for kids, they’re great exercises for kids too. Thanks for reading, everyone. Take care.
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Six months after suffering a scary setback that could have easily sidelined him for the rest of the competitive season, Charles Griffen showed the power of perseverance by completing his comeback story in championship fashion.
On Sunday, Oct. 8, 2023, Griffen officially clinched a qualifying spot in the 2023 Mr. Olympia contest by outperforming the rest of the Men’s Open division at the 2023 Legion Sports Fest Pro in Reno, Nevada.
With the Mr. Olympia contest — the biggest bodybuilding show of the year — scheduled for Nov. 2-5, the Legion Sports Fest Pro provided a pathway for hopeful contenders to secure some of the final few spots in the lineup.
Not only did Griffen ensure he’ll have a chance to wash away the memories of a 14th-place finish at the 2022 Olympia, but he did so despite dealing with the effects of a serious injury he sustained during a chest training session earlier this year.
The Minnesota native made social media waves back in April 2023 with a video that highlighted how everything can change in a split-second when heavy weights are involved. Griffen’s Instagram post showed him injuring his left pectoral muscle as he prepared to perform an incline dumbbell press with a pair of 170-pound (77-kilogram) dumbbells.
Even after sustaining a potentially career-threatening injury, he did not undergo surgery to repair the grade II tear. Facing a four- to six-week recovery period from the partial tendon tear, Griffen didn’t let the mishap break his physical or mental fortitude. Instead, the injury set the stage for a furious comeback that culminated in a clutch victory with Olympia-bound ramifications.
What made his first-place finish at the Legion Sports Fest Pro even more impressive was the fact he earned a unanimous stamp of approval from the judges despite having a visibly torn pec. In a sport that values both muscle density and symmetry, Griffen’s win spoke volumes about his complete physique and elite conditioning.
Ultimately, his monstrous quads, well-developed back, and bulging biceps put him above the rest of a crowded field that included John Jewett, who will join Griffen at the ’23 Olympia in Orlando, FL to compete in the 212 division. Jewett’s performance in Reno certainly turned heads, as he earned a unanimous second-place finish in his Men’s Open debut.
Although it looked like Griffen’s victory brought some finality to the Olympia lineup, that didn’t exactly prove to be the case. Less than 24 hours after Griffen secured the last qualifying spot, Brett “The Butcher” Wilkin officially withdrew from the 2023 Mr. Olympia due to recent digestive issues which caused significant and unexpected weight loss.
With Wilkin, Mamdouh “Big Ramy” Elssbiay, and 2023 Toronto Pro Supershow winner Iain Valliere all backing out for various reasons, the Men’s Open division lineup now features:
Griffen faces an arduous road to finish ahead of some big-name competitors with big-time physiques. With top contenders like 2022 Men’s Open runner-up Derek Lunsford, 2023 Arnold Classic winner Samson Dauda, and 2019 Mr. Olympia Brandon Curry all vying to take down reigning champion Hadi Choopan, it will be fascinating to see where Griffen places following a 14th-place showing a year ago and an Olympia debut of 13th in 2018.
Then again, with all the adversity he’s had to overcome in 2023, the three-time IFBB Pro League champion has already shown he’s capable of winning an uphill battle.
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Greens powders have received a lot of attention over the past few years. As the push for healthy eating continues, searching for the best greens powder supplement can quickly become a daunting task. Most greens powders have over 25 ingredients total, and they all offer different benefits.
As a registered dietitian nutritionist (RDN), I am often asked about the benefits of supplementing with greens powders. I always recommend that my clients still consume whole fruits and vegetables. However, if they want to add a greens powder, I encourage them to do their due diligence and research the supplement to ensure it aligns with their nutrition goals. Lucky for you, I have compiled my research on our top nine picks for the best greens powders around.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
How We Chose the Best Greens Powder
Greens powders flood the supplement market now, and they all claim to support various health goals. It is important to be mindful of the brand you roll with and ensure the product you choose contains high-quality ingredients.
To prevent you from wasting your time and money, our Breaking Muscle product review team carefully vets the products we review. We have tested nearly 40 greens powders and ranked them based on flavor, texture, added nutrients, cost, formulation, and any unwanted side effects. After scoring the products on a scale of one to five for each category, we assigned them an overall score and used it to create the list below.
Combination of prebiotics and probiotics to support gut nutrient absorption
Transparent and detailed ingredient list
Meets more than the daily recommended amount of vitamin C and zinc – helping to boost the immune system
Cons
Difficult to find product reviews on their website
More expensive than other comparable greens powders
Athletic Greens AG1 is arguably the most popular greens powder on the market. After completing our own research and product testing, we have to agree. This greens powder is vegan and vegetarian-friendly and major allergen-free, making it agreeable for most individuals’ diets. It is non-GMO and not artificially sweetened, colored, flavored, or preserved.
As a dietitian, I appreciate when manufacturers go through the extra effort of creating an accurate, detail-oriented nutrition facts label. Despite a few proprietary blends, Athletic Greens AG1 is pretty transparent about the ingredients that go into its formulation: probiotics, digestive enzymes, antioxidants, prebiotics, adaptogens, green superfood complexes, phytonutrients, vitamins, and minerals. You will meet your daily recommended amount for vitamin C and vitamin E, two powerful antioxidants, in one serving of AG1.
Consisting of 75 vitamins, minerals, and whole food sourced ingredients in total, Athletic Greens AG1 lives up to its online hype with our product review teams. Despite there being no flavor options, we still rate it at a 4.5 out of 5 stars for flavor. The overall taste is subtle, but there are hints of pineapple and vanilla flavoring.
Breaking Muscle Editor Amanda Dvorak holding a scoop of AG1 Athletic Greens
According to Amanda Dvorak, Breaking Muscle’s Reviews Editor, the powder settles shortly after blending it in a shaker bottle. Also, if you struggle at all with texture, it is a tad gritty and has a foam layer that stays with the drink as you consume it. Amanda rated the solubility 2 out of 5 stars for these reasons.
No proprietary blends on the nutrition facts label – very transparent
Many users report feeling a boost in their overall energy levels
Cons
Contains zero grams of fiber
As a food expert who is routinely researching dietary supplements currently on the market, I can confidently say that it is difficult to find greens powder brands that offer a variety of flavors. However, Kaged Outlive 100 offers Lemon, Berry, and Apple Cinnamon. Not only are the flavors great but they taste great too — making it our top pick for the best-tasting greens powder.
A container of Kaged Outlive 100 at the Breaking Muscle testing facility
This greens powder is rated highly by verified customers for taste, ingredient quality, and mixability. Based on 646 reviews on the Kaged website as of this writing, Kaged Outlive 100 holds 4.8 out of 5 stars. The blendability makes it easy to add as a nutrient-packed ingredient to different recipes. Reviewers love the Apple Cinnamon flavor mixed with oatmeal. Try throwing some berries in there, too, so that you capture an extra food group with your breakfast.
Reviewers have mentioned that it does not have an artificial taste. They also appreciate the affordability compared to other popular greens powders. At around $1.67 per serving, it’s more affordable than AG1 Athletic Greens (which starts at $2.63 per serving) or Swolverine Greens + Reds (which costs around $2.00 per serving).
To keep costs down even further, you can subscribe and save 10 percent on your orders through Kaged’s website. They also offer a fully refunded, 30-day return policy if you are not totally satisfied. According to their customers, the Kaged customer service department is great.
Best Greens Powder for Weight Loss: Legion Genesis Greens Supplement
Has four grams of protein per scoop — high compared to other greens products
Contains no artificial flavors, sweeteners, or food dyes
Cons
Limited to two flavor options only: Acai Berry and Original
The top ingredient in Legion Genesis Greens Supplement is five grams of organic spirulina whole plant powder. Spirulina is a blue-green algae that may help improve lipid panels (specifically cholesterol levels) and reduce body fat, waist circumference, and appetite. (1) Packed with 100 percent naturally occurring ingredients, Legion Genesis Greens Supplement is our top pick for the best greens powder for weight loss.
Our Breaking Muscle product review team gives this Legion greens powder 4 out of 5 stars for its formulation. The amount of protein per serving (four grams) is impressive for a greens powder supplement, and protein has been linked to sustaining satiety to help curb cravings and manage your weight. (2)
Legion Genesis also contains clinically effective doses of organic spirulina (five grams), dong quai root (1.25 grams), astragalus membranaceus (three grams), and reishi mushroom (three grams). These ingredients are linked to promoting immunity, potentially improving blood flow, and/or possibly decreasing your risk for chronic diseases.
Legion Genesis does not disappoint when it comes to flavor or solubility. We give flavor 4 stars and solubility 4.5 stars. Our review team tried the Acai Berry version and found it to taste like berry-flavored greens, so it meets expectations.
The only reason that solubility did not get a perfect 5-star rating is because of how long we had to physically stir it to get all of the powder to dissolve. Honestly, though, we believe that if we threw it in a blender, it would likely blend just fine.
Provides eight grams of prebiotic fiber in every scoop
Has six grams of dietary fiber in every scoop
Free of artificial sweeteners, artificial coloring, gluten, GMOs, and artificial preservatives
Cons
Only one flavored option: Peach Mango (it’s also available as unflavored)
Dietitians and other allied health professionals have found through national surveying that roughly five percent of the population meets the recommended amount of 25 to 30 grams of fiber daily. This is concerning for many reasons, namely the development of chronic illnesses (like heart disease, obesity, and type 2 diabetes), gastrointestinal disorders, and cancers. (3)
So, how can you up your fiber intake? With Transparent Labs Prebiotic Greens! Most prebiotics are a type of non-digestible fiber. Per every 15.5-gram scoop, you will get six grams of dietary fiber. The fiber sources in this greens powder are organic acacia fiber, green banana flour, Jerusalem artichoke fiber, and chicory root.
A few members of our review team commented that this supplement is particularly good when mixed into fruit juices. They found that the best combo was orange juice and the Peach Mango flavored greens powder. They gave this product 4 out of 5 stars for taste and 4.5 stars for solubility. We found that it mixes with ease, and online customer reviews sing the same tune.
320-milligram blend of digestive aids per scoop (probiotics and enzymes)
100 percent of the recommended daily value for B1, B2, B3, and B12
Low sodium content — 100 milligrams per serving
Cons
Not third-party tested at the time of this writing
Only available in one flavor option
Let your bloating issues be a thing of the past with Bulletproof Greens. This greens powder contains a unique combination of digestive aides to help your digestive system perform well. It also gets bonus points for being one of the most affordable options currently on the market. It costs about $1.67 per serving and is cheaper than Athletic Greens AG1 (which starts at $2.63 per serving) and Onnit Shroom Tech Greens (which costs around $2.00 per serving).
Our product reviewers and online customers agree that you will either love or hate the flavor since it has a strong pineapple taste. We gave it 3 out of 5 stars for taste because we didn’t particularly enjoy it but recognize that people who love pineapple will probably like it.
However, you can always get creative with how you use your greens powder — it does not have to be mixed with only water. Try adding Bulletproof Greens to a fruit smoothie, orange juice, or pineapple popsicle mix. Based on our testing, it blends effortlessly in a shaker bottle or in a glass with a spoon and is easy to incorporate into various liquids. For solubility, we rated it 5 out of 5 stars.
Many customers report zero negative side effects. In fact, most report that it is easily digestible and doesn’t cause gastrointestinal discomfort. Our product tester didn’t experience any significant side effects when she tested Bulletproof Greens. This may be due to the low sodium content of 100 milligrams per serving. This is low compared to other greens powders, which is good because excess sodium intake can lead to water retention.
In every scoop, you will get two billion colony-forming units (CFU) of the probiotic Bacillus coagulans and a combination of digestive enzymes like amylase and lipase. These ingredients may aid macronutrient digestion and improve clinical symptoms of bloating, especially for those with intestinal diseases like irritable bowel syndrome. (4) Amylase helps break down carbohydrates, and lipase helps to break down fats. (5)
Best Organic Greens Powder: Onnit Shroom Tech Greens
Tastes only like mushrooms (a “pro” for those who really enjoy mushrooms)
It is not easy to obtain the 100 percent organic certification. Most organic products meet the second-tier standard of having 95 percent of their product derived from organic sources. To obtain the 100 percent organic certification, every single ingredient has to be organically sourced. (6) It is impressive that Onnit has gone to such great lengths to deliver us a non-GMO, major allergen-free, fully organic greens powder.
Delivering half a cup of certified organic vegetables per serving, Onnit Shroom Tech Greens is nutrient-dense to help keep you healthy. The formulation is simple: organic cordyceps, organic reishi, organic lion’s mane, organic kale, organic broccoli, and organic spirulina. These ingredients are packed with vitamin C, vitamin E, vitamin A, and vitamin B6 — all known for potentially being able to support the immune system. (7)
Onnit Shroom Tech Greens blends beautifully but has a strong mushroom flavor. We gave the taste 3 out of 5 stars. Our product tester didn’t enjoy it on its own but said that mixing it with V8 helped improve the taste. That said, if you love mushrooms, we think you’ll like this greens powder.
The powder dissolved completely when we tested it, though, so we gave it 5 out of 5 stars for solubility. This can be a huge plus for anyone who prefers a non-gritty greens power.
Unlike any of the other greens powders in this review, Onnit Shroom Tech Greens comes in pre-portioned to-go packets. This is convenient for many reasons, but Onnit really has the adventurer in mind. If you are looking for a nutritious companion buddy for your next hike, Shroom Tech Greens has your back.
A good source of vitamin B12 at 2.7 micrograms (114 percent of the recommended daily value) per scoop
Contains 1,500 milligrams of adaptogens
Has a natural hint of citrus to the flavor, making it easy to mix with only water
Cons
Many users report that shipping and delivery takes longer than expected
When you are looking at different greens powders’ nutrition labels, you may notice some ingredients listed as “super greens” and others as “rich reds.” Try to pay attention to the amount of each ingredient grouped under these subheadings. The higher the milligram, the more benefits you will potentially be able to reap. Due to the awesome amounts of super greens and rich reds found in Swolverine Greens + Reds, it earns our top spot for the best greens and reds powder.
This powder will provide you with 7,000 milligrams of organic super greens and 4,700 milligrams of antioxidant-rich reds per 15.2-gram scoop. Ingredients like organic wheat grass, organic chlorella, organic goji, and chia seed expose you to good amounts of protein (four grams), vitamin B12 (2.7mcg or 114 percent of your daily value), riboflavin (vitamin B2 [0.6mg or 50% of your daily value]), and vitamin B6 (0.6mg or 33 percent of your daily value). B vitamins have been strongly linked to promoting brain health. (8)
Our review team was pleasantly surprised that this green powder already tastes like it is mixed with citrus fruits. We noticed less of the typical grassy taste that greens powders are known for. It dissolves easily in just water, but we do recommend mixing it in a blender to fully blend it. A spoon mixes it well enough, but a few minor clumps will remain.
Best Affordable Greens Powder: Jacked Factory Green Surge
Made without artificial coloring, added sugars, or preservatives
Many reviewers report less bloating and digestion issues after routine supplementation
Manufactured with a 535.26-milligram blend of probiotics and inulin per scoop
Cons
Some reports of a grainy texture, requiring more liquid to dissolve the powder
If you have ever looked at Jacked Factory’s product offerings and noticed their reasonable prices, you would not be surprised that the Breaking Muscle team chose it as the best affordable greens powder. For a literal dollar per serving as of this writing, the price of the Green Surge Superfood Powder is unbeatable. It is rare that we give out a perfect 5 out of 5 stars for the price per serving, but Jacked Factory Green Surge made it possible.
Furthermore, if you order from the Jacked Factory website, you can opt to subscribe and save. This option gets you an additional 15 percent off and free shipping on all recurring orders. There is also a 100 percent hassle-free money-back guarantee if you are not totally happy with your purchase.
Jacked Factory Green Surge is manufactured in a cGMP-certified factory in the United States. The cGMP certification establishes trust between consumers and manufacturers. By getting this certification, Jacked Factory shows that affordability does not always mean lower quality.
Green Surge is available in Mixed Berry, Unflavored, Mint Chocolate, Sour Apple, and Lemon Lime flavors. Our team gave taste and solubility 4.5 out of 5 stars. We tried the Mixed Berry and still noticed a grassy taste, but the berry flavor made it more palatable. We also had no issues with dissolvability.
Best Greens Powder for Smoothies: Orgain Organic Superfoods
Zero grams of total fat, cholesterol, and added sugars
Very low sodium product at only five milligrams per scoop
Many users report ease of mixability
Cons
Has 11 grams of carbohydrates per 14-gram scoop
Made with gum fillers
At one point or another, most of us have added a dietary supplement to a smoothie to help enhance the flavor or provide extra nutrients. We are probably most familiar with the addition of whey or plant-based protein powder. However, you can fortify your smoothie even more with super greens like the ones found in Orgain Organic Superfoods.
Out of 197 reviews on the Orgain website, this greens powder has 4.6 out of 5 stars. Many customers report that it blends effortlessly in their smoothies without changing the flavor of the other ingredients. In other words, neither of the flavors (Original or Berry) is overpowering. A few of the best smoothie combinations listed in their reviews are:
Plant protein powder, leafy greens, matcha, coconut almond milk, and a scoop of Orgain Organic Superfoods
Blueberries, banana, avocado, vanilla yogurt, dairy milk, and a scoop of Orgain Organic Superfoods
Its namesake comes from it being made with two proprietary blends: Orgain Organic 50 Superfoods Blend and Orgain Organic Super Veggies, Super Berries, Super Grasses & Super Foods Blend. The majority of the foods found within the lengthy list of ingredients are certified organic.
Based on our research, this greens powder also gets 5 out of 5 stars for affordability due to its cost of about $1.24 per serving. It’s the second most affordable option on our list. Only Jacked Factory Green Surge, which costs around $1.00 per serving, beats it.
Benefits of Greens Powders
There are many potential benefits to adding a greens powder to your routine. Greens powders may help support overall health by:
Improving your digestive tract health
Boosting your immune system
Providing relief from GI discomfort
Enhancing your energy levels
Decreasing your risk of micronutrient deficiency
Increasing your intake of daily greens
Drawbacks of Greens Powders
As with anything you ingest, there could be potential side effects from greens powders. Based on the feedback from our Breaking Muscle product review team and actual buyer responses, the following are drawbacks you may notice:
Some have the artificial sweetener sucralose in their formulation, and sucralose may lead to an upset stomach (i.e., stomach cramps and loose bowel movements). This does not dismiss the fact that some users also struggle with plant-based sweeteners such as stevia.
Many have directions to slowly implement their use to avoid digestive discomforts like gas and diarrhea. So, it may take a few weeks to build up a tolerance to them to reap their associated health benefits.
They are not usually offered in enticing flavors like vanilla or chocolate. Typically, it tastes like a mix of vegetables. Some users find the taste (and even smell) of some greens powder difficult to work past.
What To Look For in a Greens Powder
There is no one-size-fits-all option for dietary supplements. This is especially true for greens powders due to their wide array of ingredients. Take some time to evaluate what option works best for you to be sure your purchase aligns well with the nutrition targets you hope to meet. Let’s take a look at a few things we recommend you consider before taking the greens powder leap.
Price
Nobody wants to waste money on a greens powder that does not meet their expectations or help them achieve their health and wellness goals. That’s why affordability is taken into consideration by our product review team. This ensures that we are able to meet you where you are financially and show you that you can get a quality product that costs less.
The greens powders above range from $1.00 to $2.63 per serving, depending on the number and quality of the ingredients, third-party testing, and other factors. Keep in mind that many product websites and even Amazon offer subscription discounts.
Ingredients
Generally speaking, we have found that the more expensive a dietary supplement is per serving, the more quality ingredients it contains. This is not to say that more affordable products are made with cheap ingredients. It just means that you will typically get even more beneficial ingredients in larger quantities with more expensive greens powders.
Verify what the specific benefits are for the ingredients in the greens powder you choose. For those hoping to improve their gut health, try supplementing with a greens powder that has added probiotics and digestive enzymes. If you want to boost your immune system, pick a greens powder that is bountiful in immune-supporting antioxidants like vitamins, A, E, D, and C. (9)
Nutrient Quantity
The amount of each nutrient varies greatly between different greens powder brands. Try not to get tripped up on marketing tactics without checking out the ingredient label. Make sure there are research-supported doses of each nutrient.
Also, dietary supplements are not regulated by the FDA, making marketing regulation difficult to do. If something “aids in digestion,” check the label for a clinical dose of digestive enzymes. If it “may improve gut health,” check the label for a hearty dose of probiotics and fiber.
When in doubt, verify the product has undergone third-party testing to give you peace of mind that the ingredients are free of contaminants.
Flavors
Greens powders are not routinely available in different flavors. Usually, they have earthy tastes. However, some may have subtle flavors of berries, pineapple, and/or vanilla. Occasionally, you will find that “unflavored” options are available.
If the taste of greens powders is not becoming, you can mix them into other products. Try adding them to a high-protein zucchini bread, chip dips such as hummus, or fruit smoothies to manipulate the flavor profile and give a nutrient boost to your favorite recipes.
Who Should Not Consume Greens Powders?
Contrary to what most assume, greens powders are not usually an adequate source of fiber. So these are not meant for people who want a high-fiber supplement.
Avoid these products if you are on a prescription medication that may have a negative interaction. Those on blood thinning medication, like warfarin, need a consistent amount of vitamin K daily to avoid bleeding disorders. Since most greens powders have proprietary blends of ingredients, it is difficult to know the true amount of vitamin K per serving.
Lastly, if you have a gastrointestinal disease that can be easily irritated or lead to mucosal lining inflammation (like Crohn’s disease), you may not tolerate greens powders well.
Final Thoughts
Keep in mind that this is a guide to greens powders for nutrient supplementation. These products are not meant to replace a healthy diet full of whole fruits and vegetables. Everybody’s body is different. Therefore, we try our best to be inclusive and tackle the different scenarios that people face nutrition-wise: digestive issues, high blood pressure, nutrient deficiencies, weight loss, food allergies, and more. Then, we shed light on how greens powders may help with managing these conditions.
Greens powders are an awesome way to possibly improve the health of your digestive tract, boost your immune system, relieve GI discomfort (like bloating and gas), enhance energy, and decrease your risk for vitamin and mineral deficiencies. Since the ingredients found in greens powders vary so much from brand to brand, you can depend on our research-supported review above to navigate our favorite options and find what best supports your needs.
Athletic Greens AG1 gets our vote for the best greens powder overall. Although it is one of the most expensive greens powders available, AG1 puts their money where their mouth is by delivering a high-quality, third-party tested product. Not only that, but it tastes great and blends well.
Are powdered greens worth it?
If you are struggling with bloating or gassiness or want to improve your overall gut health, powdered greens can be worth it. The key is to make sure you get one that supports your nutrition goals. I never recommend replacing the total (or even majority) of your daily intake of whole food vegetables and fruits with greens powders. In fact, despite the amount of nutrients you can get from this type of dietary supplement, I still do not recommend foregoing your favorite multivitamin.
Is drinking greens powder actually good for you?
Drinking greens powder can be good for you. Most Americans do not consume the recommended two servings of fruit and three servings of vegetables daily. This puts us at risk of developing GI distress and gut-derived illnesses. Many studies have linked your gut health to your systemic health — the happier your gut, the less illness you are likely to experience.
That said, be sure to verify that the greens powder you choose is tested for purity and transparent about what it is in its formula.
What are the best ingredients in greens powders?
If I had to pick my top three favorite ingredients for greens powders, they would be spirulina, digestive enzyme complexes, and a source of fiber. Spirulina is an adaptogen that may improve your ability to handle stress. Digestive enzyme complexes aid in the digestion and absorption of greens powder ingredients. Lastly, a source of fiber — like inulin, Jerusalem artichoke, and chicory root — are all excellent sources of food for our healthy gut bacteria to keep them thriving and potentially help prevent disease.
Research
DiNicolantonio JJ, Bhat AG, OKeefe J. Effects of spirulina on weight loss and blood lipids: a review. Open Heart. 2020;7:e001003. doi: 10.1136/openhrt-2018-001003
Morell P, Fiszman S. Revisiting the role of protein-induced sanitation and satiety. Food Hydro. 2017;68:199-210. doi: 10.1016/j.foodhyd.2016.08.003
Quagliani D, Felt-Gunderson P. Closing america’s fiber intake gap: communication strategies from a food and fiber summit. Ameri Journ of Life Med. 2017;11(1):80-85. doi:10.1177/1559827615588079
Mu Y, Cong Y. Bacillus coagulans and its applications in medicine. Bene Microb. 2019;10(6):679-688. doi: 10.3920/BM2019.0016
About Organic Labeling. U.S. Department of Agriculture. https://www.ams.usda.gov/rules-regulations/organic/labeling#what%20requirements. Accessed September 21, 2023.
Gombart AF, Pierre A, Maggini S. A Review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients. 2020;12(1):236. doi: 10.3390/nu12010236
Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy – A review. Nutrients. 2016;8(2):68. doi: 10.3390/nu8020068
Dietary Supplements for Immune Function and Infectious Disease. https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/#:~:text=Consuming%20adequate%20amounts%20of%20several,5%2C8%2D10%5D. Accessed September 28, 2023.
“Interesting New Yorker article on carnivory. One big problem with a carnivore diet is that it’s expensive. Obviously, it’s somewhat offset by the fact that one isn’t buying a lot of the other food people usually buy, but it’s still going to be quite costly.
The other problem is that for many of us, it’s unappetizing. I grew up eating a wide variety of vegetables, mostly grown in my dad’s garden. We also ate meat or fish with most meals, but we never ate meat, poultry or fish exclusively. I really like veggies and remain unconvinced that eliminating them is the long-range answer for me and my family. For that reason, I prefer to stick with a more paleo way of eating.“
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Samson Dauda made a statement earlier this year by taking home the Men’s Open title at the 2023 Arnold Classic. Since securing his first professional win back in March, the talented bodybuilder has had his sights set on stacking upon that successful showing in Columbus, Ohio by doing everything possible to prepare for a trip to Orlando, FL to compete in the 2023 Mr. Olympia contest.
With just over a month until he takes the stage, Dauda’s discipline needs to be at an all-time high if he wants to improve upon an impressive sixth-place finish in his Olympia debut. Based on the full day of eating vlog posted on his YouTube channel on Oct. 4, 2023, it certainly looks like the “Nigerian Lion” is poised to outperform his 2022 Olympia results.
Contest prep involves carefully manipulating your diet and training so you can be stage-ready. After sharing a full day of eating in early September that included six meals and plenty of carbohydrates, Dauda is clearly doing things differently as the Nov. 2-5 Olympia weekend inches closer.
Meal 1
Three whole eggs
Black coffee
Before he consumed a single calorie, Dauda started his day with 40 minutes of fasted cardio. That paved the way for 30 minutes of uninterrupted posing that he admitted was a lot more taxing than his treadmill session.
When it came time to eat, Dauda kept his first meal simple by cooking up three whole eggs. Paired with a cup of black coffee, this breakfast featured far fewer calories than the one he showed in his full day of eating vlog from 8 ½ weeks out.
“This prep so far has been really smooth,” Dauda explained. “Each week we’re getting better and everything’s working like clockwork.”
Meal 2
250 grams (one cup) sweet potato
200 grams (seven ounces) lean steak
For his second meal, Dauda went with the classic “meat and potatoes” method. The 31-year-old IFBB pro precisely measured out 250 grams of steamed sweet potatoes — a clean carbohydrate source that provides plenty of micronutrients like magnesium and iron. He ate that with seven ounces of a steak before heading to the park to walk his dog and deliver some wisdom about the contest prep process.
“Where you have your first meal, second meal, daily walk, cardio, training session — everything is scheduled,” Dauda explained. “Having that perfect schedule day in and day out is exactly why you make progress — not just doing your day as you feel. It’s more about keeping that discipline.”
Meal 3 – Pre-Workout Meal
One and a half cups white rice
180 grams (6.3 ounces) 95% lean ground beef
With a demanding workout on the horizon, Dauda fueled up with both food and several pre-workout supplements. In addition to consuming lean ground beef and white rice, he mixed the following into a bottle:
Hosstile CDX Cluster Dextrin – a fast-digesting source of carbs
Dauda’s workout featured a number of muscle-building exercises, including seated and kneeling leg curls, leg extensions, pendulum squats, and hack squats. After pushing his lower body to the limit, he refueled with another simple, but nutritious meal consisting of white rice, chicken breast, and a mixed vegetable medley.
Though not exciting by any means, his post-workout meal provided the perfect mix of protein and carbs for growing and repairing lean muscle tissue.
Meal 5
250 grams (8.8 ounces) chicken breast
Mixed vegetables
For his fifth and final meal of the day, Dauda didn’t deviate far from what he ate earlier. Proving that consistency is the biggest key to a successful prep, the 2023 Arnold Classic winner stuck with the straightforward approach of chicken breast and mixed veggies.
By eating his final meal about three hours before his 11 p.m. bedtime, Dauda already knew he would later face the familiar feeling of hunger.
“I go to bed starving just like I always do,” he explained. “I drink water and go back to sleep because there ain’t no food in the house.”
Making those sorts of sacrifices is what it takes to become a champion. However, whether Dauda can climb all the way from sixth to first in the span of a year remains to be seen. But with the way he’s continued to refine his physique, there’s little doubt he should perform well at the 2023 Mr. Olympia.
Originally Posted At: https://breakingmuscle.com/feed/rss
Whether you’re encountering a specific life stage like pregnancy or menopause or simply wanting to bolster your everyday vitality, women’s multivitamins can help bridge potential nutritional gaps and empower you to lead a healthier, more vibrant life. They’re designed to provide a convenient source of vitamins, minerals, and other nutrients, which support energy production, reproductive well-being, bone density, and muscle function. In this article, we share 10 of the best multivitamins for women, providing insights on their ingredients, benefits, cost, and customer experience.
As a registered dietitian and nutrition writer, I’ve delved into extensive research of numerous multivitamins and health supplements. Leveraging both my professional knowledge in nutrition and insights gathered from our esteemed Breaking Muscle product testers — a group comprising certified personal trainers, competitive Olympic weightlifters, and other highly credentialed experts — we hope to assist you in your search for the best multivitamin for women.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
How We Chose the Best Multivitamin for Women
We chose the best multivitamins for women based on nutrients, dosage, price, and third-party testing. We carefully examined the ingredient profiles of each tested product, paying close attention to the inclusion of essential vitamins and minerals for women. In our search for the best vitamins, we weighed our own user experience with those of verified customers, taking into account taste, smell, and side effects.
Furthermore, we considered the reputation and credibility of the brands supplying these multivitamins and prioritized those with transparent labeling and third-party testing. Ultimately, we aim to provide honest reviews that empower women to make informed decisions when choosing a daily multivitamin.
Made with nine, high-quality, traceable ingredients
USP-verified
Essenced with mint for freshness
Cons
More expensive than other multivitamins that cost less than $1.00 per serving
Some customers complain of a fishy smell and taste
Crafted specifically for women aged 18 to 49, Ritual Essential for Women stands out as a clinically-backed, vegan multivitamin. This thoughtfully designed gluten-free supplement tops our list as the best multivitamin for women overall because it comprises only nine traceable ingredients to promote bone health, red blood cell formation, and antioxidant support.
Ritual Essential Multivitamin for Women 18+ at the Breaking Muscle testing facility
Ritual Essential for Women was used in a 12-week trial, including 94 women, where it was shown to increase vitamin D levels by 43 percent and omega-3 DHA by 41 percent. (1) These findings were significantly greater than that of the placebo.
Vitamin D is essential for increasing the absorption of calcium, magnesium, and phosphate, minerals that help keep bones strong as you age. Bone health is essential for everyone as they get older, but it is especially crucial for women, who are more prone to osteoporosis. Omega-3 DHA is a polyunsaturated fatty acid that supports brain and heart health. Omega-3 DHA is especially important, considering that heart disease is the leading cause of death for women in the U.S. (2)
The supplement also contains vitamin E, which is common in multivitamins. Vitamin E is an antioxidant that fights against damage caused by free radicals. The buildup of free radicals in the body can lead to chronic diseases and accelerate aging.
What makes Ritual Essential unique is its groundbreaking patented beadlet oil technology, a development that combines liquid and solid elements within each capsule. These capsules are designed for delayed release, amplifying the absorption of essential nutrients in the small intestine.
One of our Breaking Muscle staff members tried Ritual Essential for Women and liked the pleasant mint smell and taste of the capsules. She noted that taking these pills was more preferable than a standard vitamin. The capsule is mid-sized and easy to swallow.
What’s more, our tester found these to be gentle on her digestive system and said she experienced less stomach upset than other multivitamins she’s tried.
Made with eight, high-quality, traceable ingredients
USP verified
Essenced with mint for freshness
Delayed-release capsule design
Cons
More expensive than other multivitamins that cost less than $1.00 per serving
Some customers complain of a fishy smell and taste
Ritual Essential for Women 50+ is designed to support healthy aging from within. Its formulation includes eight traceable vitamins and minerals for postmenopausal women experiencing changing nutrient needs. These multivitamins are free of gluten and major allergens.
During and after menopause, there is a reduction in estrogen production, a key sex hormone. Diminished estrogen levels can disrupt the metabolism of lipids, resulting in increased body fat, muscle mass depletion, and elevated cholesterol levels. These conditions are linked to cardiovascular diseases and the development of fragile bones. Furthermore, as you age, you are more likely to be deficient in micronutrients like vitamin D and magnesium.
Essential for Women 50+ addresses these concerns with vitamin D, magnesium, boron, and vitamin K to prevent brittle bones and omega-3 DHA for a healthier heart. Taking omega-3s after menopause is especially important considering the increased risk of heart disease. Vitamin D and K also contribute to normal muscle function and may help improve strength.
The delayed-release capsule (meaning it passes through the stomach more slowly before breaking down) is made with oily and dry components. The fat-soluble nutrients (omega-3 fatty acids, vitamins D, E, and K) comprise the oily filler, and the water-soluble nutrients (boron, magnesium, vitamin B12) are in the beads. The oil in the capsule will help the fat-soluble nutrients absorb.
Furthermore, they’re essenced with mint to enhance the taste. One customer review on the Ritual website says, “I love taking my multivitamins 50+ because it tastes delicious, smells fresh and it goes down easily.”
Best Gummy Multivitamin for Women: OLLY Women’s Multi
If swallowing pills poses a challenge, consider a gummy like OLLY Women’s Multivitamin. This product offers 18 crucial nutrients that work together to promote immune support, strengthen hair and skin, and enhance physical and mental vitality.
Key nutrients include B vitamins (including thiamin, riboflavin, and niacin) for energy production; vitamin C and zinc for immune health; biotin for strong hair, skin, and nails; and vitamin D to prevent bone density loss. Additionally, it’s a good source of vitamin E (100 percent DV) and A (50 percent DV), antioxidants that ward off free radicals. While some multivitamins include higher doses of vitamin A and E, this vitamin includes more than sufficient amounts to fill in dietary gaps.
OLLY Women’s multis are available in only one flavor: Blissful Berry. Our expert product tester shares, “They smell kind of odd, but they taste pretty good.” She mentions that while they’re easy to chew and swallow, they do have a slight aftertaste. Luckily, she didn’t experience any stomach upset after taking these.
Gummy vitamins usually contain added sugar, and these are no exception. Each serving size includes two grams of added sugar and contains 20 calories. Obviously, no one should sweat 20 extra calories. However, if you prefer a vitamin that doesn’t contribute to your carb count (this one includes four grams) and your daily calorie intake, then these might not be for you.
At only $0.31 per serving, these multivitamins are impressively affordable, especially compared to Athletic Greens AG1 ($2.63 per serving) and Utzy Essentially-U ($2.23 per serving). If you’re looking for a good-tasting gummy vitamin that won’t break the bank, consider OLLY Women’s Multivitamin.
Best Multivitamin for Women in their 20s: Transparent Labs Multivitamin
More expensive than other options that cost less than $1.00 per serving
Transparent Labs Multivitamin is made to support active women and men. It’s an ultrapotent multivitamin that contains over 20 ingredients that support overall health and vigor. Transparent Labs recommends taking this dietary supplement with the first meal of the day to support optimal absorption.
It’s not uncommon for women in their 20s to lack sufficient intakes of vitamin D, iodine, and vitamin B12. This multivitamin has these bases covered. You need vitamin D for a healthy immune system, iodine for an efficient metabolism, and vitamin B12 for making red blood cells.
Furthermore, each serving contains more than 100 percent of the daily value of vitamins A, C, D, and K, which is more potent than most women’s multivitamins. Vitamin A supports eye health and vision. Vitamin C enhances the body’s ability to absorb nonheme iron (the type of iron that comes from plant foods) from foods like legumes and leafy greens. Vitamin D and K play an important role in building healthy bone tissue.
Furthermore, the Transparent Labs Multivitamin includes Chromax, a highly bioavailable form of chromium supported by 35 human clinical studies. Its benefits include improved weight management, body composition, appetite control, and cognitive health. (3)
Speaking of cognitive health, this multivitamin also contains a clinically effective dose of 300 milligrams of ashwagandha. Ashwagandha is an adaptogen that may improve memory and focus and reduce stress. Research indicates it may also improve physical strength and power. (4) Most multivitamins don’t include ashwagandha, so we give Transparent Labs extra points for this unique ingredient.
Customer reviews about this product on the Transparent Labs website are overwhelmingly positive. One customer writes, “I like this multivitamin. I’ve noticed its effectiveness and it’s really light on the stomach even though the dose is 4 pills.” Another says, “Definitely noticed an improved mood, better sleep, & productive workouts!”
Best Organic Multivitamin for Women: Kaged Multivitamin
Vitamins are derived from organic fruits and vegetables
Informed Sport Certified
Cons
Two pills per serving
More expensive than other options that cost less than $1.00 per serving
Kaged Multivitamin is made with 21 nutrients derived from organic fruits and vegetables. It contains ideal doses — 100 percent of the daily value — of essential nutrients without flooding your system with more than what’s necessary. After all, it’s best to get most of your nutrients through the foods you eat.
Kaged Multivitamin at the Breaking Muscle testing facility
Some multivitamins use synthetic forms of vitamins, and it’s unclear how well the body absorbs and uses them. Because the nutrients in Kaged Multivitamins come from organic produce, they may be more bioavailable (highly absorbable).
Kaged multivitamin contains 18 milligrams (100 percent of the daily value) of iron. Many multivitamins omit iron because it can be harmful if consumed in excess (more than 45 milligrams daily). However, women are at a higher risk of iron deficiency than men due to blood loss during menstruation. Symptoms like fatigue, pallor, and breathlessness may indicate an iron deficiency, so if you are experiencing these symptoms, be sure to talk to your doctor.
Other nutrients in Kaged Multivitamins include B vitamins for energy production, magnesium for muscle recovery, and vitamins C and A to protect against illness and infection.
Notably, this multivitamin includes aloe vera extract, a compound that may benefit bone health and potentially protect against diabetes, cancer, and heart disease. However, further research is required to substantiate these claims. (5)
Our Breaking Muscle product tester noticed that these capsules are thin and that you can start to taste them if they sit on your tongue. She said the pills were larger than other multivitamin capsules but not the largest she’d ever taken. Still, since a complete dose is two pills, she recommends taking them one at a time if you have trouble swallowing pills.
Best Liquid Multivitamin for Women: Athletic Greens AG1
Contains 75 high-quality vitamins, minerals, and whole-food sources of nutrients
Includes adaptogens for mental clarity
Made with probiotics to support gut health
NSF Certified
Cons
Doesn’t completely dissolve in water
More expensive than other options that cost less than $1.00 per serving
Lacks iron, which women are more likely to be deficient in
Athletic Greens AG1 is a green powder packed with 75 nutrients to support gut health, aging, focus, energy, and the immune system. The company recommends mixing one scoop with eight ounces of water and taking it first thing in the morning on an empty stomach. If you dislike swallowing pills, you may find it much easier to drink your multivitamin supplement.
AG1 Athletic Greens in Breaking Muscle Editor Amanda Dvorak’s kitchen
AG1 contains all the essential nutrients for women, including B vitamins, vitamin D, vitamin E, and magnesium. These nutrients support brain health, cell growth, and energy production and reduce inflammation. Nutrients in AG1 are derived from superfoods, like spirulina, spinach, artichokes, and wheatgrass.
In addition to the usual micronutrients, this once-daily supplement contains probiotics and prebiotics, which promote the healthy balance and growth of gut bacteria. Probiotics may enhance weight loss, immune health, and digestive health. (6) Inulin, a type of prebiotic fiber in AG1, may also improve digestive health, offer constipation relief, and improve the management of diabetes. (7)
As if that’s not enough, AG1 is loaded with adaptogens, including ashwagandha, chlorella, green tea extract, and rose hips. Adaptogens are thought to help the body manage stress and restore balance.
Breaking Muscle’s Editor, Amanda Dvorak, has been taking AG1 for several weeks and says, “It has a gritty texture that I haven’t been able to get rid of regardless of how long I shake it.” She mentions that it leaves a foam on the top that doesn’t go away, which may deter those who are particular about food textures. Even so, she doesn’t mind the taste and says, “I do get a slight hint of pineapple, but otherwise, it tastes pretty neutral to me.”
Breaking Muscle Editor Amanda Dvorak holding a scoop of AG1 Athletic Greens
Amanda hasn’t experienced any negative side effects but also doesn’t feel like her energy levels, workout performance, or recovery have changed. Regardless, Amanda says, “On days when I’m on the go or when I’ve been traveling and not eating as well as I usually do, I like knowing that AG1 still covers my bases somewhat and delivers the nutrients I may be missing.”
Best Vegan Multivitamin for Women: Utzy Essentially-U
Made with chelated minerals that are easily digested and absorbed
Includes an antioxidant-packed fruit and vegetable blend
Cons
Each serving is six capsules
More expensive than other options that cost less than $1.00 per serving
Utzy Essentially-U is an ultrapotent plant-based source of vitamins, minerals, and antioxidants made to enhance energy. Essentially-U contains over 20 vitamins and minerals, including thiamine, vitamin B6 (pyridoxine), and vitamin B12. B vitamins are essential for converting protein, fat, and carbs into energy that the body can use for various functions.
These vegan multivitamins also contain folate, a vitamin important for cell growth, metabolism, and pregnancy. Women who are or may become pregnant are advised to take folate to reduce the risk of birth defects in a baby’s brain and spine.
Furthermore, it follows a whole-food approach, utilizing a superfood blend containing apple, pomegranate, broccoli, ginger, turmeric, and aronia berry. These plant foods are known for boasting powerful antioxidants that reduce inflammation and protect cells from damage caused by free radicals. Antioxidants may help protect against cancer, diabetes, and heart disease.
Essentially-U is made with Albion® chelated minerals, the gold standard in high-bioavailability minerals. This allows the product’s magnesium, zinc, selenium, and chromium to be highly absorbable to fill nutrition gaps and improve deficiencies.
These pills are large (the length of a quarter), so it may be difficult to swallow them. However, if you do get them down, Utzy claims they are easy on the stomach because they contain ginger, which may help reduce the possibility of nausea or stomach cramps.
Each serving is six capsules, with three taken in the morning and three at night. If you have pill aversion, you may not want to swallow this many pills a day. You should consider another multivitamin that requires fewer capsules per dose or comes in powder or gummy form.
Customers rate this product a 4.8 out of 5 stars on the Utzy website. One review says, “I love the product. I feel great and wake up invigorated and ready for the day!” Another customer writes, “I have more energy. Love that they use the highest quality ingredients.”
Best Natural Multivitamin for Women: Legion Triumph
More expensive than other options that cost less than $1.00 per serving
Legion Triumph is an all-natural sport multivitamin formulated for women to improve health, performance, and mood. It’s made with clinically effective doses of 22 essential micronutrients as well as 10 herbs and extracts.
Legion Triumph for Women at the Breaking Muscle testing facility
Many multivitamins claim to “contain natural ingredients,” meaning some (but not all) of them are natural. With Triumph, every single ingredient is naturally sourced from plants and animals. This product doesn’t contain any artificial flavors or synthetic substances.
Triumph is loaded with vitamins and minerals important for physical activity. It contains vitamin B6 for the breakdown of foods for energy, iron for oxygen delivery throughout the body, thiamine for the breakdown of amino acids, and magnesium for improved muscle function.
It’s a rich source of maca, grape seed extract, and coenzyme Q10 — ingredients that you won’t find in other multivitamins. The benefits of these ingredients include reducing anxiety, preserving joint health, reducing inflammation, and reducing the risk of heart disease.
Each serving is eight capsules, so if you don’t like swallowing pills, this isn’t for you. Our expert tester only took the full serving for a few days before cutting back to just four capsules daily. Even so, she felt the combined magnesium and zinc may have improved her sleep. Otherwise, no noticeable effects.
The capsules have an earthy smell, common with many multivitamins. Although most customer reviews on the Legion website speak highly of Triumph multivitamins, some customers complain about the taste and size of the pills.
Best Multivitamin with Iron for Women: Care/Of Women’s Essential Pack
Contains astaxanthin for heart, eyes, and skin health
Cons
Four capsules per serving
More expensive than other options that cost less than $1.00 per serving
Care/Of Women’s Essential Pack includes four capsules consisting of a multivitamin, an iron pill, probiotics, and astaxanthin. The multivitamin contains 12 vitamins and minerals that support bone health, metabolism, and a resilient immune system.
This vitamin pack is truly designed to fill nutrient gaps. Most of the micronutrients in the multivitamin meet less than 100 percent of the daily value. This is because you are likely (hopefully) already getting those nutrients through the foods you eat, and you don’t need all the extra.
Unlike most other multivitamins, this vitamin pack includes iron, a mineral that women are more likely to be deficient in due to menstruation. Women also have greater iron needs during pregnancy because the amount of blood in the body increases during that life stage.
In addition to the iron pill, the multivitamin contains vitamins A, C, D, and E. These support vision, immune health, strong bones, and reduced inflammation.
The pack comes with a probiotic pill to improve digestive and immune health. Probiotics are good bacteria that make up part of your microbiome and colonize in your large intestine. Probiotics help maintain a healthy balance of bacteria in the gut and fend off bad bacteria that make you feel sick.
Lastly, the pack comes with an astaxanthin capsule, intended to support brain, heart, skin, and eye health. Astaxanthin is a powerful antioxidant that protects cells from damage caused by free radicals.
Our expert tester had no problem swallowing the pills, as they weren’t too large. They don’t have much of a smell at all, possibly because they are wrapped separately and not sitting in a container with dozens of other capsules. She took these with food as recommended and didn’t experience any uncomfortable side effects.
Best Chewable Multivitamin for Women: OLLY Women’s Multi
OLLY Women’s Multivitamin is a gummy supplement that provides 18 nutrients for a stronger immune system, healthy hair and skin, and optimal physical and mental energy. It’s known for its great taste and affordability.
In every serving, you’ll find a blend of B vitamins, including thiamin, riboflavin, and niacin, which help convert the foods you eat into energy. There’s also a boost of vitamin C, vitamin D, and zinc to fortify your immune system and biotin to promote the strength of your hair, skin, and nails.
They are convenient to take anywhere, as you don’t need to worry about taking them with food or water. Our expert product tester noticed that they smelled a little odd but still tasted good. Although they’re easy to chew and swallow, they do have a slight aftertaste, but it wasn’t too bad. Our tester tolerated these well and did experience an upset stomach.
OLLY Women’s Multivitamins include added sugar, as do most chewable vitamins. Each serving includes two grams of added sugar, which contributes to the calorie content of 15 calories per serving. These Blissful Berry multivitamins are free of artificial colors and flavors, using natural ingredients from carrot, blueberry, and chokeberry juices instead.
Perhaps most impressively, these multivitamin gummies are only $0.33 per serving, which is much more affordable than many others that cost more than $1.00.
What Are the Benefits of Taking a Multivitamin for Women?
Multivitamins formulated for women’s health can offer several potential benefits, as they are designed to support the unique nutritional needs that women encounter throughout different stages of life. Multivitamins may benefit women in the following ways:
Fills potential nutrient gaps in the diet
Provides crucial nutrients for postmenopausal or pregnant women
Supports the maintenance of strong bones as women age
Enhances skin, hair, and nail health
Helps maintain good vision and eye health
Boosts energy production
Supports mood and cognitive health
Strengthens the immune system
Offers antioxidant protection
Although multivitamins can be beneficial for many women, individual nutritional needs vary. Be sure to consult with your healthcare provider or registered dietitian nutritionist before starting a new supplement.
Vitamins and Nutrients That Are Essential for Women
Women require specific vitamins and minerals to support their needs at different life stages. Essential vitamins and minerals for women include:
Folate (Folic Acid)
Women of reproductive age should take folic acid in a prenatal vitamin to help prevent birth defects, called neural tube defects, which happen during the first trimester. Outside of pregnancy, folic acid helps the body make blood cells and plays a role in DNA synthesis.
Vitamin B12
Vitamin B12 helps the body make red blood cells and helps the cells in the brain and nervous system work correctly. Women who are pregnant should take vitamin B12 to support the development of their growing baby. Vegans and vegetarians may need to supplement vitamin B12 since most of this nutrient is found in animal foods. Additionally, women over 50 may benefit from supplementing vitamin B12 because the body isn’t able to absorb it as well from food.
Vitamin D
After menopause, women are at an increased risk of developing osteoporosis, caused by bone loss. Vitamin D is especially important for women over 50 because it’s needed for calcium absorption to help maintain bone density. Moreover, it helps fight off infections and illness by enhancing the immune system.
Calcium
Calcium works to protect and build strong bones and reduce the risk of osteoporosis. Calcium is stored in the bones, so when you don’t consume enough calcium through diet or a supplement, your body takes it from the bones, making them weak and brittle.
Iron
Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Women who have menstrual periods need iron because it is lost through bleeding. Iron supplement needs may be greater during pregnancy because blood volume drastically increases.
What To Consider When Buying a Multivitamin for Women
There are several factors to consider when choosing the best multivitamin for women. Take these into consideration to ensure you’ve found a high-quality product that fits your budget and dietary needs.
Price
Price varies greatly among women’s multivitamins. Consider the price per serving to determine which supplements fit your budget. Affordable multivitamins are available for less than $1.00 per serving, while more expensive options cost more than $2.00.
Individual Needs
Everyone has different needs depending on their life stage and medical history. Certain conditions and medications may require more or less of specific micronutrients. For example, someone taking blood thinners may need to avoid supplementing vitamin K because of its blood clotting action. Also, depending on if you’re pregnant or postmenopausal, your nutrient needs will change.
Dosage
The recommended dietary allowance (RDA) is the average daily intake amount sufficient to meet the nutrient requirements of most healthy individuals. These recommendations change depending on age and life stage. Do not exceed the tolerable upper limit (UL) of any nutrient, as this can cause serious health complications. For example, taking too much iron could result in vomiting, diarrhea, shock, and even liver failure.
Percent Daily Values
The %DV (daily value) shows you what percentage of a nutrient a product contains that’s recommended for a 2,000-calorie diet. All nutrients in a multivitamin don’t need to contain 100 percent of the DV because you get many of these nutrients through the foods you eat as well. Consider tracking your micronutrient intake on an app like Cronometer to see what nutrients you’re lacking.
Form
Multivitamins come in gummy, capsule, and liquid or powder form. If you don’t like swallowing pills, steer clear of multivitamins with multiple pills per serving, like Legion Triumph. Gummy vitamins like OLLY Women’s Multivitamins are often easier to take but usually come with two to eight grams of added sugar per serving — not too significant but still worth pointing out if you like to watch your sugar intake.
Certifications and Third-Party Testing
Opt for multivitamins that are third-party tested. This verifies the ingredients in the product meet high-quality standards and don’t contain banned substances or other potentially harmful contaminants.
Third-party certifications to keep an eye out for include NSF, USP, and Informed Choice.
Final Thoughts
Choosing the best multivitamin for women involves considering a variety of factors, like age, individual health needs, cost, and dosage. Whether you’re aiming to fill nutrient gaps in your diet, maintain strong bones, or improve your cognitive health, there are several options available for every woman’s unique needs. Ultimately, a balanced diet should provide the bulk of your vitamin and mineral needs, and multivitamins should complement, not replace, the nutrients obtained through whole foods.
Best Multivitamin for Women: Side-by-Side Comparison
What is the most recommended multivitamin for women?
We recommend the Ritual Essential for Women Multivitamin 18+ for women ages 18 to 49. This intentionally-designed supplement includes nine completely traceable ingredients to promote bone health, red blood cell formation, and antioxidant support.
What vitamins should women take regularly?
Nutrient needs vary depending on individual needs. Women may benefit from taking folate, iron, vitamin D, calcium, and vitamin B12. Consult with your healthcare provider before starting a new supplement.
How should a woman take their vitamins?
Read the instructions on the label regarding how to take your multivitamin. Some multivitamins need to be taken with food and water, while others do not.
What is the best all-in-one vitamin for women?
For a comprehensive vitamin for women, we recommend Athletic Greens AG1, a green powder packed with 75 nutrients intended to improve gut health, aging, focus, energy, and the immune system.
Research
Osburn SC, Roberson PA, Medler JA, Shake J, Arnold RD, Alamdari N, Bucci LR, Vance A, Sharafi M, Young KC and Roberts MD (2021) Effects of 12-Week Multivitamin and Omega-3 Supplementation on Micronutrient Levels and Red Blood Cell Fatty Acids in Pre-menopausal Women. Front. Nutr. 8:610382. doi: 10.3389/fnut.2021.610382
Leading Causes of Death. Centers for Disease Control and Prevention. Accessed September 21, 2023. Updated June 21, 2021. https://www.cdc.gov/women/lcod/2017/all-races-origins/index.htm
Nutrition21. Chromax. Accessed September 21, 2023. https://nutrition21.com/chromax/
Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. Published 2021 Feb 11. doi:10.3390/jfmk6010020
Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020;25(6):1324. Published 2020 Mar 13. doi:10.3390/molecules25061324
Ferrarese R, Ceresola ER, Preti A, Canducci F. Probiotics, prebiotics and synbiotics for weight loss and metabolic syndrome in the microbiome era. Eur Rev Med Pharmacol Sci. 2018;22(21):7588-7605. doi:10.26355/eurrev_201811_16301
Qin YQ, Wang LY, Yang XY, et al. Inulin: properties and health benefits. Food Funct. 2023;14(7):2948-2968. Published 2023 Apr 3. doi:10.1039/d2fo01096h
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Hey vegans, we have not forgotten about you! We understand that protein powder is generally geared towards whey users. However, there are plenty of plant-based options out there. Plant-based eating has been strongly correlated with reducing heart-related medical concerns, improving your glycemic control, and boosting your gut health.
As a registered dietitian nutritionist with nine years of nutrition-related experience, I have been asked about vegan-friendly dietary supplements many times by clients. To make sure you get research-backed information when it comes to plant-based supplements, I want to share my recommendations with you on the best vegan protein powders available. I also want to encourage those who are not on a vegan diet to try these products out too. Following a plant-based diet is worth the hype it has been getting over the past few years.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
How We Chose the Best Vegan Protein Powder
Because your Google search for the best protein powder supplement will flood your computer screen with hundreds of options, Breaking Muscle aims to consolidate those results and deliver a comprehensive go-to guide. We’re not pulling these dietary supplements out of a hat. We research them to make sure they may actually support your nutrition goals. Our team members have also tested over 75 protein powders, including more than a dozen plant-based protein powders.
During our testing and research process, we check out the following to make sure you get the best of what the market has to offer: affordability, taste, side effects, mixability, third-party testing, and ingredient formulation. Our team then uses a scoring system to deliver our top picks. We have you covered for powders that may support muscle gain, weight loss, and bodybuilding. For those who are more focused on dietary restrictions and taste, we also have options for the best-tasting, vanilla, chocolate, unflavored, and gluten-free vegan protein powders.
No artificial coloring, artificial preservatives, or artificial sweeteners
No genetically modified organisms (GMOs)
Gluten-free and soy-free
Cons
Artificial vanilla taste, possibly due to the use of plant-based stevia
A truly natural vegan protein powder, the Transparent Labs Rice & Pea Protein Powder gets our vote for best overall. It’s also our pick for the best pea protein powder for several reasons. Transparent Labs prides themselves on delivering products without all of the “artificial junk” that may be present in other protein powders. You won’t have to worry about unnatural flavors, artificial coloring, GMOs, or preservatives. This product is also gluten-free, making it a great option for those with gluten intolerance and/or celiac disease.
We give the price per serving a 3.5 out of 5 stars since this protein powder is pretty average when it comes to affordability. The current cost per serving is $1.67, making it one of the more reasonably priced powders on our list.
Transparent Labs Organic Pea Protein gets a solid 4 out of 5 stars from our product testing team for its formulation. There are only five all-natural ingredients listed on its nutrition facts label: organic rice protein, organic pea protein isolate, natural flavor, Himalayan rock salt, and stevia.
My favorite part is that you can pronounce the ingredients, reinforcing the “all-natural” bit. Depending on which flavor you choose, the amount of calories, carbohydrates, and fats will vary slightly. The Chocolate flavor has 150 calories, seven grams of carbs, and 2.5 grams of fat. The French Vanilla flavor has 130 calories, two grams of fat, and three grams of carbs. The amount of protein per serving remains the same at a solid 24 grams.
Since Transparent Labs Rice & Pea Protein Powder contains all-natural ingredients, some users report the smell as pungent. The odor, therefore, influences the flavor and can make the taste very artificial when mixed with just plain water. This seems to be the repeating pattern for those who supplement with the French Vanilla flavor, including our product tester. She only gave it 2 out of 5 stars. However, everyone raves about the Chocolate flavor in online reviews.
Both flavors blend well, leaving no clumps behind. Users have been adding it to pancake mix, almond milk, and protein smoothie bowls without issue. We noticed a slightly gritty texture and gave solubility 3.75 stars, but it wasn’t too off-putting. Our product tester also noted that it upset her stomach a little, but other customer reviews report no side effects. Transparent Labs Rice & Pea Protein Powder has 4.2 stars out of 5 on the company’s website, with 257 reviews at the time of this writing.
Best Tasting Vegan Protein Powder: Truvani Organic Vegan Protein Powder
Free from gluten, dairy, soy, gums, stevia, artificial flavoring
Cons
Many product users report gastrointestinal discomfort after use — particularly gas
Reviewers report a gritty texture despite how much they try and blend this powder with various beverages
There is a lot of bias about finding a vegan protein powder that tastes good. Many people are under the impression that vegan products will taste like vegetables or be bland. That is far from the case for our top pick for best-tasting protein powder: Truvani Organic Vegan Protein Powder.
Truvani holds one of the highest number of ratings I have seen on Amazon for protein powders. Out of more than 16,060 reviews, the product holds 4.3 out of 5 stars. Many users admit to being repeat customers and have never been disappointed with the flavor options. The most popular flavor is chocolate. I lost count of the number of users who said it has a rich, creamy chocolate taste that reminds them of a milkshake or dessert.
Many customers add this protein powder to oatmeal and protein shakes. Some interesting combos are the Chocolate flavor in banana bread, oat milk mixed with peanut butter spread and the Peanut Butter flavor, and Banana Cinnamon in pancake batter. If you want to get creative about more ways to incorporate the Truvani Organic Vegan Protein Powder into your daily routine, check out their website for access to free recipes and complimentary e-cookbooks.
We are big on providing honest reviews here at Breaking Muscle, so I want to admit that we give the price per serving 1 out of 5 stars. It is admittedly one of the more expensive protein powders we have reviewed. For comparison, Truvani Organic Vegan Protein Powder is $2.50 a serving, while Bulk Supplements Soy Protein Isolate is only 73 cents per serving. However, there is a hassle-free 30-day “Love Our Product” guarantee that enables you to get a refund if you are not totally satisfied.
Best Vegan Protein Powder for Muscle Gain: Kaged Plantein
Provides you with 30 percent of your recommended daily value of iron per serving
Complete essential amino acid profile (including 2.1 grams of leucine)
Non-GMO and gluten-free
Cons
Sweetened with sucralose — users report a touch of artificial sweetness
The claim that you can not build muscle while eating plant-based is simply not true. As a registered dietitian, I have worked with several vegetarian and vegan clients who are very physically active and gain muscle with ease. This is achievable with vegan protein powders like Kaged Plantein, which delivers 25 grams of pea protein per serving, along with 4.5 grams of high-quality branched-chain amino acids and all nine essential amino acids.
A container of Kaged Plantein at the Breaking Muscle testing facility
There are three branched-chain amino acids: leucine, isoleucine, and valine. BCAAS have been positively linked to decreasing recovery time after working out by mitigating muscle soreness and aiding in the repair of muscle tissue damage that routinely occurs during exercise. Leucine specifically has come under the microscope because of its potential effects on achieving desired weight goals and improving lean body mass composition (1)(2)
Our product testing team gave Kaged Plantein 5 out of 5 stars for its formulation. It has 150 calories, which is slightly higher than other vegan protein powders we’ve tried but still a standard amount. It also has two grams of carbs and four grams of fat.
Our tester appreciated that this low-carb vegan protein powder offers atypical flavor options like Banana Bread and Cinnamon Roll instead of the usual chocolate or vanilla offerings. These flavor options make mixing Kaged Plantein into baked goods all the more appealing. Who doesn’t want high-protein cinnamon rolls for breakfast?
Our team and online reviewers also agree that this product blends well. We had no complaints about its dissolvability when we mixed it in a shaker bottle, so we gave it 5 out of 5 stars for solubility.
Best Vegan Protein Powder for Women: Ritual Essential Protein Daily Shake
Some users have reported a slightly chalky aftertaste
If you are on the hunt for a vegan protein powder that has a shockingly good consistency when blended, tastes great, and is packed with nutrients — look no further. Ritual Daily Shake 18+ scored high nearly across the board with our product review team members. They enjoyed the flavor, consistency, and how well it dissolved. However, great taste and solubility aside, the nutrients in this protein powder are what make it our top choice as the best vegan protein powder for women.
This low-fat and low-carb powder offers 20 grams of protein, 150 milligrams of choline, three grams of iron, and 493 milligrams of l-methionine per serving. Choline is a nutrient that is particularly important for the proper uptake of omega-3 fatty acids. (3) Omega-3 is potentially responsible for improving fertility and pregnancy health, decreasing cognitive concerns like dementia (which are more common for women than men), and improving uterine blood flow. (4)(5)
The addition of methionine is useful due to its essential role in micronutrient pathways — in other words, it plays a huge role in the way we metabolize vitamin B6, vitamin B12, and folate. All three of these nutrients are particularly important for women of childbearing age. They assist in converting food to energy, making healthy red blood cells, and developing the nervous system during pregnancy. (6)
To reap the full nutrient benefits of Ritual Essential Protein Daily Shake, you can supplement with it in many ways. Most reviewers report ease of mixability in water, but you can definitely add this to other ingredients to boost your protein intake more. One of my favorite, most refreshing ways to make a high-protein snack is popsicles. Simply mix the vegan protein powder with pureed fruit, honey, lemon juice, and a pinch of salt, then throw it into pre-made popsicle molds and leave it to chill in the freezer.
Best Organic Vegan Protein Powder: Orgain Organic Protein
Manufactured without the use of soy, dairy, and lactose
Runs fun seasonal flavors like Peppermint Hot Cocoa
Cons
Some users report difficulty getting this product to completely dissolve without clumps
Some users don’t like the gritty mouthfeel when mixed with plain water
Trivia time. Did you know that if a dietary supplement receives the USDA Organic certification, it means that it is also non-GMO? Obtaining this certification is no small feat, and manufacturers have to meet very specific requirements. This third-party verification is also a good way to know you can trust a brand when it comes to ingredient quality. Third-party testing is optional and shows that a company cares.
Orgain Organic Protein is able to label their vegan protein powder as “organic” because it contains a minimum of 95 percent organic ingredients. (7) Its protein blend comprises organic pea, organic brown rice, and organic chia seed. It also has 10 other certified organic ingredients listed on its nutrition label, including organic acacia, organic rosemary extract, and organic high oleic sunflower oil.
On the back of the container, you will notice a label that says “Certified Plant Based.” This means that Orgain Organic Protein has also undergone extra steps to ensure it is free of meat, eggs, and dairy products.
Of 4,812 reviews at the time of this writing, this organic plant-based protein powder holds a 4.5 out of five-star rating on their website. It is difficult to say which flavor option is the most favorite among their online customers, as several reviewers state that you can’t go wrong with any of them. Many people report mixing it into water, almond milk, soy milk, protein shakes, smoothies, and overnight oats.
The few users who rated this protein powder low online report artificial sweetness as the main reason, presumably due to misconceptions about the xanthan gum it contains. However, xanthan gum does not contribute to the product’s sweetness. It is a food additive used to stabilize the protein powder. The powder uses stevia extract as a natural sweetener.
Contains the full spectrum of essential amino acids
Made with the natural sweetener monk fruit extract
Cons
Reviewers report that they struggle with the gritty texture
The Onnit Plant-based Powder is our top pick for the best vanilla vegan protein powder. It scored highly with our product review team, and users online seem to agree.
This product holds 4.3 out of 5 stars for quality and 4.1 out of 5 stars for value on the Onnit website. Full disclosure, our team gave the price per serving rating 1 out of 5 stars. At around $2.25 per serving, it’s one of the most expensive plant-based protein powders we tried. Other products like Transparent Labs Rice & Pea Protein Powder and Swolverine Plant Protein cost less than $2.200 per serving.
However, we gave it a 4 out of 5 for solubility. Reviewers who rate this product lowly on the Onnit site attribute their low scoring to its chalky texture once mixed. Our review team members noted a faint gritty mouthfeel as well but reported that it blended well overall.
Our Breaking Muscle team and Onnit customers have a positive consensus on the side effects of this vegan protein powder. Most agree that there is no bloating or lingering gut discomfort that is sometimes reported with high-protein supplements.
One of my favorite recipe bases came from an Onnit Plant-based Protein powder reviewer. For a peanut butter cup-flavored drink, blend a scoop of vanilla-flavored protein powder with a scoop of peanut butter, a few ice cubes, and chocolate almond milk.
Best Chocolate Vegan Protein Powder: Onnit Plant-Based Protein
Offers a subscribe and save feature that gives you 15 percent off
Manufactured without sugars
Cons
Some users report struggling with the texture, especially those who routinely supplement with whey protein
Fellow chocolate lovers, we have not forgotten about you. And no, you are not having deja vu. Onnit Plant-based Protein powder is so tasty that it claims the spot for not only the best vanilla protein powder but also the best chocolate vegan protein powder.
For only 110 calories, this protein powder packs a punch with 21 grams of protein for every 33.8-gram scoop. It is also low in carbs and fat, with three grams and 1.5 grams, respectively. The protein amount comes from a combination of pea protein concentrate, pumpkin seed protein powder, sunflower seed protein powder, and watermelon seed protein powder. At this time, it has a rating of 4.2 out of 5 stars on Onnit’s website.
Customers report really loving the chocolate flavoring Onnit Plant-based Protein offers. They claim it is not overly sweet and has a rich taste. Our product tester also tried the Mexican Chocolate flavor and noted that it really did taste more unique than other chocolate protein powders she’s tried. She even said that it tasted like a dairy-free chocolate milkshake and rated it 4 out of 5 stars.
To nutritionally fortify your favorite desserts, try adding a scoop of this chocolate vegan protein powder to no-bake cheesecake bites, oatmeal protein balls, dark chocolate chip cookies, or frozen yogurt strawberry bark.
Best Vegan Protein Powder for Weight Loss: Swolverine Plant Protein
Made with a protein blend of pea isolate and pumpkin
Decent source of electrolytes for preventing dehydration post-workout
Many reviewers report that it is easy on the stomach
Cons
Limited flavors — only Salted Caramel available at the time of this writing
Many product buyers report very slow shipping — usually longer than two weeks
We give Swolverine Plant Protein 5 out of 5 stars for its low-carb, low-fat, and low-calorie vegan formula. It wasn’t a competition when deciding which vegan protein powder should be crowned the best for weight loss.
A container of Swolverine Plant Protein at the Breaking Muscle testing facility
Swolverine Plant Protein contains 22 grams of pea protein isolate and 7.7 grams of pumpkin protein. Although the number of actual ratings is low on their website — only 44 reviews total — they are still crushing it with 98 percent of reviewers giving them 5 out of 5 stars.
Based on our testing experience, it blends well with a simple shaker bottle and water. While it was slightly grainy, it didn’t leave large clumps behind after blending.
It also tastes fantastic. Our team tried the Salted Caramel flavor and we have to say, it actually tastes like salted caramel. Many reviewers online also report mixing it with bananas and oatmeal, making high-protein peanut butter sandwiches with the Chocolate flavor (which is out of stock as of this writing), and blending it with plain ole oat milk.
Since this protein powder has a manageable amount of calories (130), total fat (2.5 grams), and total carbohydrates (three grams) per scoop, it can easily fit into your weight loss plan. Check out the “Macronutrients” heading below for a more detailed explanation of how to calculate your daily calorie and macronutrient needs.
Good source of calcium, providing 225 milligrams per scoop
Made with 100 percent natural ingredients
Dairy-free, soy-free, sugar-free, GMO-free, and gluten-free
Cons
Many report difficulty with blending this product in plain water
Bodybuilding with vegan protein powder? If you nourish your body appropriately, plant-based proteins can absolutely assist you in bulking muscle mass and increasing strength. From a hearty dose of electrolytes to a high protein content, the Legion Plant+ vegan protein powder is our top choice for a bodybuilding supplement.
To prevent dehydration and muscle cramps, Legion Plant+ offers 590 milligrams of sodium and 225 milligrams of calcium. Both of these minerals can be classified as electrolytes, and research supports their use during and after workouts to help maintain a good fluid status.
Scientists have found that our bodies have a greater response to self-regulating fluid during high-volume, moderate-intensity exercises (like bulking with bodybuilding) when compared to low-volume, high-intensity training. (8) This means that your body is more likely to use the electrolytes found in Legion Plant+ in an appropriate way to keep you hydrated when training at a moderate intensity.
Of 1,162 verified purchase reviews, Legion’s vegan protein powder has 4.42 out of 5 stars. Customers especially enjoy the array of flavors, which they find unique and tasty.
Best Unflavored Vegan Protein Powder: Bulk Supplements Soy Protein Isolate
Solid source of branched-chain amino acids (BCAAs)
Cons
Some users experience difficulty with the packaging since it is in a bag versus a container like most protein powders
You would be surprised at how often I am asked for unflavored protein powder recommendations. Plant-based protein powders are notorious for their plant-like flavored aftertastes. Many companies add sweeteners to mask the protein’s flavor, but then users report that these products taste either too sweet or too artificial. To keep things simple, Bulk Supplements Soy Protein Isolate consists of only one ingredient: soy protein isolate.
I have read thousands of nutrition facts labels by now, and Bulk Supplement’s vegan protein powder is one of the most interesting ones I have looked over. In one 30-gram serving, you will get 27 grams of protein, 110 calories, zero grams of fat, zero grams of carbohydrates, and 220 milligrams of sodium — all from isolated soy protein.
This specific type of protein introduces you to varying amounts of 18 amino acids that may assist in boosting your immune system, regulating your metabolism, increasing your muscle strength, building muscle, and keeping you literally standing upright.
There are not a lot of reviews on their website online. However, based on the 58 ratings that are available, this protein powder is 4.7 out of 5 stars. The few reviewers who did not give a perfect 5 out of 5 reported that the flavor was too bitter for their liking. This is likely due to it having no added sugars or artificial sweeteners.
That said, several people stated that routine supplementation helped to improve their digestive tract health by decreasing bloating, promoting more regular bowel movements, and improving muscle mass.
Provides 20 percent (260 milligrams) of the recommended daily value of calcium and 30 percent (5.5 milligrams) of the daily value of iron
Five grams of BCAAs in every scoop
Zero grams of added sugars
Cons
One of the most expensive protein powders we have reviewed
Following a gluten-free diet does not mean you can no longer enjoy food. In fact, there are plenty of gluten-free nutrition products that taste great and nourish your body well. It was easy to choose our top pick for the best gluten-free vegan protein powder to help you live a gluten-free lifestyle: Vega Sport Premium Plant-Based Protein.
Vega is known for delivering third-party tested, high-protein, very nutritious plant-powered protein powders. They have set the bar high with their gluten-free, non-GMO vegan protein powder. Available in five distinct flavors, reviewers are pleased with how well this vegan protein powder blends into baked goods, breakfast cereals, and on-the-go smoothies. Per their website, they meet the expectations of over 95 percent of their verified purchasers.
Many users report that they have bought other plant-based, gluten-free protein powders before but feel like those products fall flat compared to Vega Sport Premium Plant-Based Protein. Like most plant-based protein powders, Vega also manufactures theirs with stevia. Users are pleased with this product not having a strong artificially sweet taste and not tasting like a plant by-product.
Customers report purchasing the mocha and vanilla flavor options. However, all of the flavor options available are reported to blend excellently into coffee, gluten-free bread products, and yogurt-based protein bowls.
Plant-based protein powder is packed with nutrients that are beneficial to your overall health and well-being. A few of the specific benefits vegan protein powder has to offer are:
Potential protective factors from major illnesses, such as heart disease, anemia, diabetes, poor bone density, and kidney disease
The ability to help you increase overall protein intake, which is especially useful for sports nutrition
Improved muscle mass and strength
Delayed onset of fatigue post-workout
Enhanced performance from better endurance
Potential Side Effects of Vegan Protein Powder
The most common side effect of any protein powder is gastrointestinal (GI) tract discomfort. This can come in the form of gas, bloating, loose bowel movements, or stomach cramps.
Because all dietary supplements come with some amount of risk for upsetting the GI tract, check the label for any ingredients that you know upset your belly. This is especially important if you have any food intolerances or food allergies.
I generally recommend starting any new protein powder off in a small amount. For example, try supplementing with half of the recommended amount for the first two weeks and monitor your symptoms to see if you have any adverse effects.
How Much Vegan Protein Powder Should You Take Every Day?
Protein powders should serve as a supplemental form of nutrition to your daily intake of whole-food protein sources and are not recommended as routine meal replacements. Try not to exceed more than a third of your daily protein needs in the form of powder supplementation. If your protein goal is 100 grams a day and you eat three times daily, you can incorporate ~33 grams of powder-derived protein into your diet a day.
Of course, there will always be extenuating circumstances, such as medical concerns like malabsorption, that will require a large volume of protein powder supplementation. If you are ever concerned about the amount of protein powder you are supplementing with, get with a registered dietitian nutritionist (RDN) to help you decipher what is appropriate for your individualized needs to ensure you are getting enough protein.
What To Look For in a Vegan Protein Powder
There are several things to consider when looking into vegan protein powder. Unlike whey protein powder, plant-based protein powders will have varied amounts of macronutrients — particularly carbohydrates — depending on the brand you decide to roll with. They tend to also be pricier than animal-based protein powders, so it’s important to take cost into consideration. Furthermore, third-party testing and certifications are some of the best ways to verify the product’s ingredient quality and integrity.
Macronutrients
There are only three macronutrients — carbohydrates, fats, and protein. Before you determine the macro breakdown of your plant-based protein powder, it’s important to calculate how much of each nutrient to consume in a day.
To do this, break it down into numbers. Aim to get 10 to 35 percent of your total daily calories from protein, 45 to 65 percent from carbohydrates, and 20 to 35 percent from fat.
Since the amount of each macronutrient you need daily is very individualized, I recommend determining your daily calorie goal and calculating percentages for each macro from there. The macro breakdown of your protein powder will then depend on several factors:
Any medical conditions. For example, those who have chronic kidney disease (and are not on dialysis) will want to aim for a lower protein content. However, those with any kind of wound or individuals healing from surgery will need an increased protein intake.
Your level of exercise. You will need to adjust your protein and carbohydrate intake to account for how vigorous your workout is. The harder and longer you exercise, the more protein you need to heal those muscle micro-tears. You’ll also need more carbohydrates to restore muscle glycogen (the stored form of energy in the body).
Overall nutrition goals. The amount of protein you should consume daily will also depend on whether you want to lose body weight, gain muscle mass, or improve your post-workout recovery.
Based on our experience of testing a dozen vegan protein powders, they have between 110 and 150 calories, up to three grams of fat, 20 to 27 grams of protein, and up to 10 grams of carbs per serving. By following the considerations above, you can narrow down your choice to a product with an ideal macro profile for you.
Protein Source
Vegan protein powders should not have whey or casein protein derivatives. However, since they are plant-based, there is a wider array of protein sources when compared to animal-based protein powders.
Whether your product’s protein source is pumpkin seed, green peas, yellow peas, legumes, flaxseed, rice, or soy, the key thing to pay attention to is the amount of protein found in that powder. Since plant-based protein sources are less bioavailable for absorption than animal-derived protein, pick a vegan protein powder with at least 20 grams of protein per serving. This should offer the best support for your daily protein intake goals.
Other Ingredients
Some of us are not shopping for protein powders for the sake of increasing protein intake. In fact, many ingredients can make protein powders special.
For example, those with high cholesterol would benefit from a protein powder with a higher fiber content per serving from ingredients like psyllium husk or monk fruit. Those who may want to lower blood pressure should look for ingredients that contain potassium, such as flaxseed or pumpkin seeds. Products with added digestive enzymes and probiotics are excellent options for improving nutrient digestion and absorption. For immune system support, confirm your supplement choice meets your recommended daily amounts of vitamin C and vitamin E.
Check out the back of the bottle for ingredients other than the source of protein (i.e., gluten, allergens, or artificial sweeteners) if you have a particular health goal in mind. I always encourage clients to individualize their dietary supplements (especially protein powder) to align with their nutrition and wellness goals.
Flavors
I routinely have different flavor options of protein powder on hand because of the way I use protein powder. Self-fortifying products like baked goods, overnight oatmeal, whole grain cereal, and even iced coffee are different ways to incorporate protein powder into your daily routine if you get tired of mixing it with water.
Try and align the vegan protein powder flavor with what you want to add it to. This will ensure that the flavor profiles mesh well. For example, adding an unflavored option to cereal, a banana-flavored option to dark chocolate chip muffins, or a vanilla-flavored option to coffee will all work well. If you find the repetitive use of protein powder boring, I encourage you to blend it into a different product to increase that particular food or beverage’s nutrient profile to deliver greater health benefits.
Certifications and Third-Party Verification
When it comes to dietary supplements, you will need to be somewhat of a detective. Since they are not regulated by the Food and Drug Administration (FDA), supplement certifications and third-party verification are super important. These extra testing parameters can provide you with peace of mind regarding your product’s ingredient quality and purity.
Third-party testing certifications like NSF Certified for Sport, USDA Certified Organic, and Informed Sport are all excellent ones to look for on your protein powder container.
Final Thoughts
Vegan protein powders are here to benefit both the vegan and non-vegan populations. The push for plant-based nutrient intake has been ramping up for the past few years — and with good reason. Plant-based eating is strongly correlated with potentially decreasing the risk of developing chronic illness, recuperating quicker after exercise, improving muscle strength, and enhancing sports performance.
If you do not have the time to personally test multiple vegan protein powders, use this review of the best vegan protein powders as a reliable, research-based guide. Our selection process is thorough, as we analyze cost, formulation, flavor, texture, mixability, side effects, and customer service satisfaction. We do not pluck random protein powders off the shelf. The vegan protein powders above made the cut for two main reasons: quality and researched ability to support a variety of nutrition goals.
Best Vegan Protein Powder: Side-by-Side Comparison
The Kaged Plantein is our top pick for the best vegan protein powder. Not only is it one of the more affordable options currently available, but it also has a solid formulation with regard to macronutrients and micronutrients. Our review staff found its taste and solubility to be unmatched compared to other vegan proteins on the market. We added bonus points because it is also third-party tested.
Which vegan protein powder is best for muscle growth?
The Bulk Supplements Soy Protein Isolate protein powder is great for muscle growth. Its addition of branched-chain amino acids (BCAAs) gives it an edge comparatively. BCAAs have been linked to improved post-workout recovery times, greater muscle gains, and enhanced sports performance.
Which plant protein powder tastes best?
Of the dozen or so plant protein powders we tested, Kaged Plantein was the best. It is the only one that scored a perfect 5 out of 5 stars from our review staff.
What vegan protein powders are complete?
A protein powder can only be considered a complete protein source if it contains all 20 amino acids. There are nine amino acids that our body cannot produce by itself, making them “essential.” These essential amino acids are more difficult to come by in vegan-friendly protein powders than animal-derived protein powders. However, Vega Sport Premium Protein Powder is an excellent complete plant-based protein supplement.
If you are on the hunt for a protein powder that has all 20 amino acids, double check the supplement label for the following complete amino acid profile: Leucine, isoleucine, arginine, valine, tyrosine, methionine, phenylalanine, lysine, threonine, glycine, histidine, glutamine, tryptophan, alanine, cysteine, serine, proline, asparagine, aspartic acid, and glutamic acid.
Research
VanDusseldorp TA, Escobar KA, Johnson KE, et al. Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise. Nutrients. 2018;10(10):1389. doi: 10.3390/nu10101389
Komar B, Schwingshackl L, Hoffmann G. Effects of leucine-rich protein supplements on anthropometric parameter and muscle strength in the elderly: A systematic review and meta-analysis. J Nutr Health Aging. 2015;19:437–446. doi: 0.1007/s12603-014-0559-4
Korsmo HW, Jiang X, Caudill MA. Choline: exploring the growing science on its benefits for moms and babies. Nutrients. 2019;11(8):1823. doi: 10.3390/nu11081823
Ammann EM, Pottala JV, Robinson JG. Ertyrhocyte omega-3 fatty acids are inversely associated with incident dementia: Secondary analyses of longitudinal data from the Women’s Health Initiative Memory Study (WHIMS). PLEFA. 2017;121:68-75. Doi: 10.1016/j.plefa.2017.06.006
Lazzarin N, Vaquero E, Exacoustos, et al. Low-dose aspirin and omega-3 fatty acids improve uterine artery blood flow velocity in women with recurrent miscarriage due to impaired uterine perfusion. Fert and Ster. 2009;92(1):296-300. doi: 10.1016/j.fertnstert.2008.05.045
redruello-requejo m, carretero-krug a, rodríguez-alonso p, et al. dietary intake adequacy and food sources of nutrients involved in the methionine-methylation cycle in women of childbearing age from the anibes spanish population. Nutrients. 2021;13(9):2958. doi: 10.3390/nu13092958
About Organic Labeling. U.S. Department of Agriculture. https://www.ams.usda.gov/rules-regulations/organic/labeling#what%20requirements. Accessed September 21, 2023.
Boone CH, Hoffman JR, Gonzalez AM, et al. Changes in plasma aldosterone and electrolytes following high-volume and high-intensity resistance exercise protocols in trained men. Journ of Stren and Cond Res. 2016;30(7):1917-1923. doi: 10.1519/JSC.0000000000001276
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