Understanding AG1: A Look at What's Inside
AG1, formerly known as Athletic Greens, is a greens powder supplement marketed as an all-in-one nutritional solution. The product boasts a blend of over 75 vitamins, minerals, superfoods, probiotics, and adaptogens. It is designed to support immunity, gut health, energy levels, and overall wellness. However, the sheer number of ingredients and the use of proprietary blends, where specific quantities are not fully disclosed, has led to scrutiny.
The Highs and Lows of the Ingredient List
The formula includes well-regarded probiotics like Lactobacillus acidophilus and prebiotics such as inulin, both aimed at supporting gut health. It also contains high concentrations of B-complex vitamins, which can boost energy for those with deficiencies.
On the other hand, the complexity of the blend raises several questions. Proprietary blends make it impossible for consumers to know the effective dosage of many key ingredients, including adaptogens. Moreover, certain ingredients like inulin have been linked to potential negative effects on liver function in animal studies, though human data is limited. Soy lecithin, used as an emulsifier, has also been criticized for potentially disrupting the gut microbiome.
Potential Health Issues and Side Effects
Digestive Upset
For many users, particularly when first starting, AG1 can cause gastrointestinal distress. This can manifest as bloating, gas, stomach upset, or diarrhea. The high fiber content and the large dose of probiotics in the formula are often cited as the culprits. While these symptoms might resolve as the body adjusts, they can persist for some individuals. A gradual introduction of the supplement can help minimize this discomfort.
Liver Function Concerns
One of the most alarming concerns surrounding AG1 relates to liver health. Regulatory bodies in New Zealand initiated an investigation following reports of elevated hepatic enzymes and liver harm among AG1 users in 2023 and 2024. The US FDA also received dozens of adverse event reports concerning liver issues. While the company dismissed the reports as “extremely rare” and noted that other factors can cause liver harm, the lack of investigation by the FDA to confirm a causal link leaves questions unanswered. Certain ingredients, including adaptogens like ashwagandha and green tea extract (since removed from the new formula), have been anecdotally linked to liver toxicity.
The Heavy Metal Question
As a supplement containing whole-food sourced ingredients, AG1 naturally contains trace amounts of heavy metals like lead, cadmium, and arsenic, which are present in the soil and water where crops grow. For this reason, some AG1 products carry a California Proposition 65 warning, signaling that they contain chemicals known to the state to cause cancer or reproductive harm, even at low levels. While AG1 states it rigorously tests every batch to ensure levels are below third-party guidelines, reports from independent labs like ConsumerLab have found detectable lead levels that could be risky for vulnerable populations such as children and pregnant women.
Over-supplementation and Nutrient Interactions
AG1 provides extremely high dosages of certain vitamins, such as Vitamin B12 and biotin, often far exceeding the recommended daily value. While water-soluble vitamins are typically excreted, consistently high intake can pose risks. High doses of biotin can interfere with laboratory test results, especially thyroid tests. High vitamin C can increase kidney stone risk in susceptible individuals. Furthermore, the numerous ingredients in AG1 can interact with prescription medications, including blood thinners, hormonal birth control, and immunosuppressants, making medical consultation essential.
Who Should Exercise Caution?
Certain individuals should be particularly cautious or avoid taking AG1 altogether:
- Pregnant or Breastfeeding Individuals: Many ingredients, including adaptogens and herbs like licorice root, have insufficient research regarding their safety during pregnancy or lactation.
- Individuals with Autoimmune Conditions: Ingredients such as spirulina, chlorella, and alfalfa may exacerbate certain autoimmune conditions, like lupus.
- Individuals with Kidney Disease: Due to its potassium and phosphorus content, AG1 may not be suitable for people with end-stage kidney disease.
- Those on Certain Medications: Individuals taking blood thinners, hormonal birth control, thyroid hormones, or diabetes medications should consult a doctor due to potential interactions.
- Children: AG1 is not intended for use by minors, as the high doses of vitamins and minerals are not proven safe for children.
- Individuals with Ingredient Sensitivities: Those with soy allergies must avoid the product, as it contains soy lecithin.
AG1 Potential Risks vs. Reported Safety Measures
| Feature | Potential Risks | Reported Safety Measures |
|---|---|---|
| Ingredients | Use of proprietary blends means exact amounts of many ingredients are unknown. High doses of some vitamins exceed daily recommendations. | Company states ingredients are high-quality and third-party tested for purity. |
| Heavy Metals | Trace amounts of heavy metals (lead, cadmium, arsenic) are present due to whole-food sourcing and may pose a risk, especially with daily use. | AG1 is NSF Certified for Sport and tests every batch to ensure heavy metal levels are below guidelines set by USP and NSF. |
| Liver Health | Anecdotal reports of elevated liver enzymes have been made to regulatory bodies, triggering investigations. Some ingredients have been linked to potential liver issues. | The company states reports are rare and points to other potential causes of liver harm. |
| Digestion | Side effects like bloating, gas, and diarrhea are commonly reported, especially initially. | AG1 advises starting with a smaller dose to allow the body to adjust. |
| Regulatory Status | Like all supplements in the US, AG1 is not regulated by the FDA with the same stringency as pharmaceuticals. | AG1 is produced in GMP-compliant and TGA-registered facilities and undergoes extensive testing. |
Conclusion
While marketed as a comprehensive and convenient nutritional supplement, AG1 carries several potential risks and concerns that warrant careful consideration. The most critical issues include reports of liver enzyme elevation, potential exposure to heavy metals despite third-party testing, and the lack of transparent ingredient quantities due to proprietary blends. While AG1 employs third-party testing and holds an NSF Certification, these measures do not completely erase the risks associated with such a complex and highly-dosed product, especially for sensitive or at-risk populations. Ultimately, AG1 should not be viewed as a substitute for a balanced, whole-food diet. Anyone considering the supplement should discuss the potential implications and suitability with a healthcare provider, especially if they have pre-existing health conditions, are pregnant, or take other medications.
For additional context on the effectiveness and risks of greens powders in general, you can find helpful resources on medical review sites like Healthline.
How to Assess Your Supplement Needs
If you are considering a greens powder like AG1, a balanced approach is recommended:
- Prioritize a whole-food diet first. Supplements are intended to fill nutritional gaps, not replace nutrient-dense foods like fruits and vegetables.
- Consult a healthcare professional. Discuss your specific health needs and any medications you take to ensure AG1 is safe for you.
- Evaluate the cost and necessity. AG1 is expensive, and for many healthy individuals who already eat a balanced diet, it may not provide significant added benefits.
- Consider a less complex alternative. Some alternatives offer a more transparent ingredient list and may be better suited for those with sensitivities.
Potential Symptoms to Watch For
- Digestive problems such as bloating, gas, or diarrhea.
- Signs of liver distress, including jaundice (yellowing of skin/eyes), nausea, or fatigue.
- Unusual skin rashes or allergic reactions.
- Changes in test results, particularly thyroid tests, due to high biotin content.
- Adverse interactions with existing medications.
