AG1: Is It Worth The Hype?
You’re Probably Peeing Out The Benefits.
What is AG1?
AG1 by Athletic Greens is a popular nutritional supplement that comes in powder form, often referred to as a "greens supplement". It contains a wide variety of nutrients including, per its website, “vitamins, minerals, probiotics, prebiotics, adaptogens, and various superfood extracts.” The makers of AG1 claim that its goal is the address common nutritional gaps and provide support across the following key areas: energy, immunity, gut health, hormonal support, and longevity (we will dig into some of these claims momentarily). AG1 is typically sold on a subscription model, though one-time purchases are possible.
Potential Drawbacks
Cost: AG1 is relatively expensive compared to purchasing individual supplements.
Lack of Specificity: The ingredient amounts are part of a proprietary blend, making it hard to know the exact dosages of each nutrient. (This is always a red flag. How can we understand the potential benefits — and harms— of something if we don’t know exactly what is in it?)
Vague Claims: Some of the claims, such as "boosting immunity" are vague and oversimplified. Our immune system is complex, and no single product can magically enhance all aspects of it. While AG1 contains ingredients potentially beneficial for health, the specific blend hasn't undergone rigorous studies directly proving its effect on immune function. Supplement companies often use marketing language that exaggerates the benefits of their products, making it essential to look for scientific evidence rather than just relying on claims.
Limited Research: While individual ingredients in AG1 may have research backing them, the blend itself doesn't have extensive clinical studies that prove its effectiveness. Further, most of the research cited comes from small studies and/or preclinical trials. Let’s get into the research that AG1 presents.
Too much of a good thing isn't always a good thing.
One serving of AG1 provides 880% of daily vitamin B12, 273% of vitamin B1, 660% of biotin (vitamin B7), and 525% of vitamin C, among others. These vitamins are water-soluble, meaning excess amounts are excreted through urine without harm. An excess of water-soluble vitamins is not necessarily harmful, however, that's not the case for all. An excess of fat-soluble vitamins can be harmful to human health.
AG1 contains fat-soluble vitamins like 558% DV Vitamin E and 139% DV Vitamin A. Fat-soluble vitamins can be harmful in excessive amounts.
Recent findings indicate that Vitamin E can interfere with blood clotting, especially when taken in high doses alongside medications like warfarin (Coumadin), potentially increasing the risk of bleeding, particularly with low vitamin K.
Excessive intake of vitamin A, can lead to severe symptoms such as intense headaches, blurred vision, nausea, dizziness, muscle pain, and impaired coordination.
Should I take AG1?
In short, probably not. Overwhelming evidence suggests that daily multivitamins provide little to no benefit in preventing chronic illness. A balanced diet is sufficient to provide all of the daily vitamins and minerals.
Specific demographic groups may find supplements or specific key nutrients/vitamins beneficial. For instance, those trying to get pregnant may benefit from folic acid, pregnant women from prenatal vitamins, infants and children from vitamin D, and vegans from a daily vitamin B12 supplement.
The reality is that supplements tend to be taken by those who require them the least. They are more likely to benefit individuals with low socioeconomic status who may lack access to nutrient-dense foods and are deficient in certain nutrients. However, due to the expensive nature of supplements, this demographic typically lacks access to them.
Bioavailability with nutrients consumed from supplements vs diet
Bioavailability is often a topic of discussion when it comes to supplements. It refers to the percentage of a nutrient that the body can effectively use. In simpler terms, it's a measure of how readily a nutrient can be absorbed by the body.
Bioavailability is dependent on a variety of factors including:
The chemical form of the nutrient
For example, heme iron found in fish and meat is generally more bioavailable than non-heme iron found in plant sources.
Structure of the food
Nutrients in food with complex structures that take longer to digest are generally less bioavailable compared to foods with less complex structures. To get these nutrients, food needs to be prepared in the form of cutting down and/or cooking!
Our health and life stage
As we get older, there's a natural decrease in gastric acid, which results in younger people having better absorption of micronutrients compared to older individuals.
& many more!
In general, nutrients are more readily absorbed from food than from supplements. Additionally, when we obtain nutrients from food, we also benefit from fiber, protein, satiation, and all at a lower expense compared to supplements. Furthermore, certain vitamins and minerals found in specific foods can enhance the absorption of others, highlighting the importance of a diverse diet.
When consuming a product like AG1, you could inadvertently ingest excessive amounts of vitamins and minerals, which may not be as beneficial or readily absorbed as obtaining the same nutrients from whole foods.
Let’s talk about the data provided on the AG1 website.
On their website, you can see claims like ‘94% of participants felt more calm, 97% of participants noticed less cravings throughout the day, and 97% of participants felt digestion improved 90 days after taking AG1’. The data presented to us isn't reliable for a variety of reasons:
This data is being taken from a single-arm study that AG1 conducted consisting of 35 healthy individuals from the ages of 25-48. A single-arm study is a type of clinical trial where everyone in the group gets the same treatment (i.e., the AG1 smoothie). They are asked questions before and after the treatment and responses from the questionnaire are compared before and after the treatment.
No control: There is no control in this study. There is no data to show that people who consumed AG1 had better outcomes than people who did not consume AG1.
Small sample size: The evidence is very weak as the sample size is so small. Data coming from 35 participants is not a sufficient representation of the population.
The problem with self-reported questionnaires: The data they provide is coming from self-reported questionnaires. There are no biomarkers (urine, blood results) to compare before and after the AG1 green powder. The data they provide is self-provided by the participants, which can be a problem as there could be response bias (Participants may provide responses that they perceive as socially desirable or that align with their own beliefs, rather than reflecting their true experiences or behaviors) or social desirability bias (Participants may feel pressure to provide responses that they believe will be viewed positively by the researchers or that conform to societal norms, rather than providing an honest answer.)
Lack of transparency. The actual single-arm study that they cite is not posted on their website and is nowhere to be found. There is no way to ensure the validity of the study without looking at their methodology and how they came to their conclusions.
Conflict of interest: There are other studies that they provide on their website, such as two in-vitro simulated digestion studies. However, there are conflicts of interest to note, as most study authors are employees of AG1.
There does seem to be a randomized, double-blind, placebo-controlled study of 30 healthy adults designed to assess the effect of AG1 on blood markers of nutrient status and the gut microbiome, completed in October 2023. However, to our knowledge, this study and its results have not been posted and are not advertised on the AG1 website.
Let's quickly break down some of the other claims AG1 makes.
‘Supports Mental Performance from pantothenic acid and folate and folic acid reduce fatigue’
Both pantothenic acid (Vitamin B5) and folate & folic acid (both Vitamin B9) are essential vitamins – meaning our body cannot synthesize them and we need to consume them via the diet for our bodies to function properly! Each vitamin & mineral has its role to play in supporting the body.
VITAMIN B5: The main role of Vitamin B5 is making coenzyme A (CoA). CoA is crucial for making and breaking down fatty acids & and many other important processes in the body. A vitamin B5 deficiency is rare in the traditional North American diet, as a variety of foods have a source of this vitamin. There is no data to suggest that a surplus of this vitamin supports mental performance.
FOLATE/FOLIC ACID: Data suggests that a deficiency in folate and folic acid could result in a symptom of fatigue and overall weakness, however, there is no data to signify that a surplus of it in your diet will reduce fatigue or make you overall more energized.
Final Thoughts and Key Takeaways
AG1 is a widely-known greens powder and nutritional supplement, marketed for its purported benefits in supporting mental fitness, boosting the immune system, promoting hormone balance, and providing an array of vitamins, minerals, probiotics, and other nutrients to support human health.
AG1 provides excessive doses of vitamins in a daily serving (880% DV Vit B12, 273% DV Vit B1, 660% DV Vit B7, 525% DV Vit C, among others). While water-soluble vitamins like B vitamins and Vitamin C are generally excreted harmlessly in excess in our urine, fat-soluble vitamins can accumulate and cause adverse effects.
With the exception of certain demographics of people, routine intake of a daily multivitamin has shown little to no benefit in preventing chronic illness, as a balanced diet typically provides sufficient nutrients.
The claims AG1 makes regarding the efficacy of their supplement come from their self-reported, single-arm study, a generally unreliable experimental design in the clinical trial setting.
Lack of control groups, small sample sizes, and absence of biomarkers further weaken the reliability of their study.
Transparency issues, conflicts of interest, and unpublished study results raise concerns about the validity of claims made by products like AG1.
Assertions about the mental performance benefits of specific vitamins, such as Vitamin B5 and folate/folic acid, lack substantial evidence
While AG1 enjoys widespread popularity and receives endorsements from prominent figures like Dr. Andrew Huberman, it's important to note that routine multivitamin use might not offer substantial benefits in preventing chronic illness, as a well-rounded diet typically meets nutritional needs adequately.
Overconsumption of certain vitamins, especially fat-soluble ones found in products like AG1, can pose health risks.
For $79 USD or $108 CAD per month, you could be getting very expensive pee and a potential fat-soluble vitamin toxicity.
AG1's claims are based on unreliable data, lacking control groups, having small sample sizes, and relying on self-reported questionnaires.
Lack of transparency and potential conflicts of interest further cast doubt on the validity of AG1's claims.
Special thanks to our new team member, Veronica Jaramillo, for researching and writing this important piece. A little about Veronica…
Veronica Jaramillo is completing her Bachelor's degree in Food Science from McGill University and is set to begin a master's program in Food Safety in the fall. Veronica is a passionate advocate for educating young people about leveraging food science to cultivate positive connections with food and their bodies. Veronica, the co-founder of The Food Truth Project, leads a non-profit organization that hosts workshops facilitated by food scientists. She hosts workshops across North America that are tailored to help young people navigate social media and critically evaluate information regarding food, nutrition, and wellness. Through the use of evidence-based arguments and the refinement of their ability to recognize misinformation, participants develop critical thinking skills, fostering positive relationships with food, their bodies, and social media, all rooted in scientific understanding. Follow along on social media!
Other Sources:
https://drinkag1.com/en-uk/about-ag1/ingredients/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#en61
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3059315/
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
great writeup! I hear this advertised on sports talk radio constantly.