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Barley Grass: Nutrition, Health Benefits, & Proper Dosage

You already know it’s important to eat your greens…But when you think of greens, do you just think of lettuce and kale? What if you’re missing something?


What about getting your greens from a separate food category altogether?


Green superfoods come in many forms—even grains. Enter: Barley grass. This radiant green gem comes from barley, one of the most vital seed crops in the world….and it just might become your favorite new daily green (1).

What is Barley Grass?

Barley grass comes from barley, a vital grain that people rely on around the world for their daily nutrients. Barley grass makes up the leaf of the barley plant, while the seed becomes the grain. Fresh barley grass is uncommon in most stores, so the plant is often enjoyed as a powder, juice, or gummy alongside other healthy ingredients.

A glass of barley grass juice with young homegrown barley grass and green barley powder in the background.

Barley Grass Nutrition

Barley grass powder is loaded with beneficial ingredients, including fiber, vitamin A, vitamin C, and vitamin K (2, 3, 4). It also contains antioxidants like flavonoids and polyphenols (5, 6).


With all these perks, it’s no surprise that barley grass powder is included in our Native Greens Superfood Powder. The powder is a blend of some of the world’s top whole-food nutrients, superfruits, and superfoods—and barley grass powder fits perfectly into that category.


Here are some of the many ways barley grass juice powder can help elevate your health…

7 Benefits of Barley Grass Powder

Barley grass powder makes better health a breeze. Here are some of the ways it can benefit your body…

Infographic showing the 7 benefits of barley grass.

1. Barley Grass Powder May Promote a Healthier Heart

While more research is needed, early studies have indicated that barley grass powder may help improve cholesterol and decrease triglycerides (7, 8). Barley grass powder contains tryptophan, saponarin, and gamma-aminobutyric acid (GABA), ingredients known to boost heart health and lower blood pressure (9).

2. Barley Grass Powder Could Help With Weight Loss

Barley grass powder’s low-calorie and high fiber count make it a fantastic ingredient for weight loss. Foods with high fiber content can help you feel full longer and curb cravings (10).

Studies have found that those who eat high-fiber diets are more likely to lose weight and stick to their eating plans (11).

3. Barley Grass Powder May Help Reduce Your Risk of Cancer

Barley grass juice powder is rich in antioxidants, including vitamin A and vitamin C. Antioxidants help protect your body from free radicals, which can damage DNA and sometimes lead to cancer. Consuming more of these powerful ingredients can help reduce your risk of cancer (1).

4. Barley Grass Powder May Help Balance Your Blood Sugar

Early studies have found a potential link between barley grass powder and more balanced blood sugar levels. Experts believe this could be because barley grass juice powder contains high levels of insoluble fiber—a type of fiber that may help the body reduce blood sugar and process insulin better (12, 13, 14).

5. Barley Grass Powder Could Help You Get Better Rest

We mentioned above that barley grass’ high levels of GABA could help your heart, but it can also help you sleep better at night. In tandem with another calming ingredient called glutamic acid, barley grass powder can have a relaxing effect on your central nervous system. This could help ease anxiety, help you relax better, and promote healthier sleep (1).


In search of a supplement that can help you fall asleep faster and get deeper, more restorative sleep? Read this article next: What Is Collagen PM? Its Natural Ingredients, Sleep-Enhancing Benefits, and Bedtime Dosage

6. Barley Grass Powder Can be Anti-Inflammatory

Barley grass powder may have an anti-inflammatory effect on the body thanks to its high levels of antioxidants and chlorophyll. Inflammation has been linked to many health issues including autoimmune diseases, blood pressure issues, heart health problems, cancer, and more (15, 16). The more anti-inflammatory ingredients in your diet, the better.

7. Barley Grass Powder Could Boost Your Immunity

The high levels of vitamin A in barley grass powder may help boost your immune system, which better equips your body to fight off infection and illness (17).

Recommended Barley Grass Powder Dosage

Recommended doses of barley grass powder vary, but suggestions usually range from around 4 to 17 grams per day. Native Greens Superfood Powder features 500 milligrams of barley grass powder to help you easily make it part of your routine.

Barley Grass Powder: How to Use

The simplest way to take barley grass powder—or any healthy green—is to take it as part of a greens superfood powder. The best superfood powder options pack dozens of organic greens and superfruits into simple, seamless blends.


Barley grass is an especially popular ingredient for greens superfood powders because it’s tough to find fresh barley grass in stores, and it requires a much larger serving of the grass itself to get the same benefits you’d receive from the powder.


You can take a greens superfood powder by blending it into your water. You’ll notice a boost in your focus, energy, immune system, digestion, and more.

Risks and Side Effects of Barley Grass

Barley grass powder is generally considered safe for most people, but there are a few conditions and medications that may cause negative reactions…


If you take blood thinners, including warfarin (like Coumadin), aspirin, or clopidogrel (like Plavix), you’ll want to avoid barley grass powder. This is because it contains vitamin K and potassium, which can increase your risk of bleeding (18).


If you have kidney disease, you may want to curb your intake of barley grass powder as well, because it contains potassium (19).

Is Barley Grass Powder Gluten-Free?

Barley grass powder is gluten-free, but barley seeds do contain gluten. If you have celiac disease, be aware of potential cross-contamination, and make sure you’re purchasing the powder from a reliable company that can ensure it contains no gluten.


If you have any other concerns about health issues related to barley grass powder, consult your healthcare provider before taking it.

The Bottom Line

Barley grass powder is a fantastic source of nutrients, but most people don’t even realize it should be part of their routine. This ancient grain can help with heart health, immunity, weight loss, blood sugar, and so much more.


When we set out to create our Native Greens Superfood Powder, we knew we had to include barley grass powder. That’s why you’ll find a healthy serving size of 500 milligrams in each scoop. Take one scoop of Native Greens daily to experience enhanced energy and vitality.

As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.

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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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