How to Incorporate Superfoods Into Your Daily Routine With Rheal

The Morning I Nearly Gave Up on Greens Powder

I'll be honest with you—my first attempt at adding superfood powder to my routine was, frankly, a disaster. Picture this: 7am on a grey Tuesday morning, standing in my kitchen with a glass of murky green water that smelled vaguely of pond. I took one sip, gagged, and promptly poured the rest down the sink.

That was three years ago. Since then, I've tested more greens powders than I care to admit (my colleagues now judge me for drinking strange-coloured liquids at my desk before 9am). And here's what I've learned: the difference between a superfood powder gathering dust in your cupboard and one you actually use every day comes down to two things—taste and routine.

Which brings me to Rheal Superfoods. You might have seen founders Charlotte Bailey and Sean Ali on Dragons' Den back in 2021, where they secured investment for their superfood brand. But is it actually worth incorporating into your daily routine? After months of testing their range, I'm ready to share what works, what doesn't, and how to make superfoods a sustainable part of your life.

What Is Rheal Superfoods?

Before we get into the how, let's cover the what. Rheal Superfoods is a UK-based brand that started in 2016 under the name Super U. The founders' story is genuinely compelling—Charlotte was diagnosed with Coeliac Disease, while Sean battled Hodgkin's Lymphoma. Both turned to nutrient-dense superfoods as part of their recovery and health maintenance, which eventually led them to create their own blends.

The brand has grown significantly since their Dragons' Den appearance and is now available in over 710 Holland & Barrett stores across the UK, as well as through Tesco and their own website. They're also a certified B Corp, which means they meet verified standards for social and environmental performance. With every order, they plant a tree through their charity partner Ecologi—over one million trees planted so far.

But let's be clear: marketing claims are one thing, actual results are another. So let's look at what they actually offer.

The Rheal Superfoods Range: Which Blend Is Right for You?

Rheal offers several superfood blends, each targeting different health goals. Here's a breakdown of their core products:

Clean Greens (The Bestseller)

This is Rheal's flagship product and contains seven organic ingredients: wheatgrass, barley grass, spirulina, moringa, chlorella, baobab, and pineapple. The pineapple is a clever addition—it makes the powder considerably more palatable than most greens powders I've tried.

Best for: General wellness, immunity support, and anyone new to superfood powders.

My verdict: It's genuinely one of the better-tasting greens powders on the UK market. Not delicious by any stretch, but drinkable without wincing. I add a squeeze of lemon juice, which helps considerably.

Balance Tonic (For Women's Health)

This blend contains KSM-66 Ashwagandha (the most clinically researched form), maca, and hibiscus. It's specifically formulated for hormonal balance and mood support.

Best for: Women experiencing hormonal fluctuations, stress, or energy dips.

What I didn't love: I can't personally test this one, but feedback from colleagues suggests the taste is more challenging than Clean Greens. One described it as "earthy with a floral aftertaste."

Berry Beauty (For Skin, Hair, and Nails)

A blend of eight superfoods including acerola cherry, which provides 100% of your daily vitamin C. Rich in antioxidants for collagen production.

Best for: Anyone focused on skin health or looking for a sweeter-tasting option.

Gut Feel (For Digestive Health)

Their newest addition, targeting gut health and digestion.

Best for: Those with digestive concerns or anyone wanting to support their gut microbiome.

How to Use Superfood Powder in Your Daily Routine

Right, here's the practical bit. After testing various approaches, I've found that consistency matters far more than perfection. The best superfood routine is one you'll actually stick to.

Morning: The Optimal Time for Greens Powder

Research and expert consensus suggest morning is the ideal time to take greens powder, and for good reason. Taking it on an empty stomach allows for better nutrient absorption—when you take it after a meal, the greens essentially compete with your food for absorption.

My recommended morning routine:

1. Wake up and drink a glass of plain water first (hydration matters)
2. Wait about 10-15 minutes
3. Mix your superfood powder with cold water or juice
4. Wait another 20-30 minutes before eating breakfast or drinking coffee

Here's the thing about timing: vitamin C enhances iron absorption, so if your greens powder contains iron, having it with a splash of orange juice can boost effectiveness. However, calcium can inhibit iron absorption, so save your morning latte for after your greens.

The Smoothie Method (Best for Taste)

If you're struggling with the taste—and let's be honest, even the better-tasting powders aren't exactly a treat—smoothies are your friend. This is how I take Rheal Clean Greens most mornings:

My go-to green smoothie:

• 1 scoop Rheal Clean Greens
• 1 frozen banana
• Handful of spinach (yes, more greens)
• 200ml oat milk
• 1 tablespoon almond butter
• Small piece of fresh ginger

The banana and almond butter mask any "green" taste almost entirely. Blend for 60 seconds and you've got something that genuinely tastes good.

The Quick Mix Method

Some mornings, you don't have time for smoothie prep. On those days, I mix my powder with cold apple juice rather than water. It's faster and considerably more pleasant than the "stir into water and gulp" approach.

Pro tip: Use a proper shaker bottle with a mixing ball. Superfood powders can clump badly in a regular glass, and nothing ruins your morning quite like drinking lumpy greens.

Adding Superfoods to Food

You're not limited to drinks. Rheal powders (and most superfood powders) can be added to:

• Overnight oats – Stir in a scoop the night before
• Yoghurt – Mix with Greek yoghurt and top with berries
• Soups – Add to blended soups after cooking (heat can destroy some nutrients)
• Energy balls – Blend into homemade protein balls or granola bars
• Pancake batter – Add a scoop for green pancakes (surprisingly popular with kids, I'm told)

Actually, I take that back about the pancakes—I tried this once and they turned an unappealing grey-green colour. They tasted fine, but looked like something from a science experiment. Stick to smoothies.

When Is the Best Time to Take Greens Powder?

This deserves its own section because I get asked about timing constantly.

Morning (Recommended)

As mentioned, morning on an empty stomach offers the best absorption. The natural energy boost from B vitamins and other nutrients can also help reduce your reliance on that third coffee.

Afternoon (Second Best)

If mornings don't work for you, early afternoon—before your 3pm slump—is a solid alternative. The nutrients can provide a natural lift without the jitters you'd get from more caffeine.

Evening (With Caution)

Here's what the research shows: some greens powders contain green tea extract or other ingredients that might affect sleep. Rheal's Clean Greens doesn't contain caffeine, so it's technically fine to take in the evening, but I'd still recommend morning or afternoon for optimal results.

The key point: Consistency matters more than perfect timing. A greens powder taken at 2pm daily will serve you better than one taken at 7am sporadically.

Rheal vs Athletic Greens: UK Price Comparison

I know many of you are wondering how Rheal stacks up against Athletic Greens (now called AG1), which dominates the greens powder market through relentless podcast advertising.

My honest take: Athletic Greens is a more comprehensive product with significantly more ingredients. But at three times the price, is it three times better? Frankly, no. For most people, Rheal offers excellent value and covers the basics well.

That said, if budget isn't a concern and you want the "everything including the kitchen sink" approach to supplementation, AG1 has its merits. I just don't think it's worth the premium for casual users.

Controversial opinion: I actually prefer Rheal's simpler formula. With AG1's 75+ ingredients, you're getting tiny amounts of many things. With Rheal, you're getting meaningful amounts of fewer, well-chosen superfoods. Sometimes less is more.

What to Expect: The Realistic Timeline

One thing that frustrates me about wellness marketing is the implication that you'll feel transformed overnight. Let me set realistic expectations based on my experience and the research:

Week 1-2

You might notice subtle changes in energy levels and digestion. Some people report reduced afternoon fatigue. Others notice nothing at all—and that's normal.

Week 3-4

This is typically when people start noticing more consistent energy throughout the day. Digestive improvements become more apparent.

Week 6+

The real benefits tend to emerge after consistent use for six weeks or more. Improved immunity, better skin, and sustained energy are the most commonly reported benefits at this stage.

The honest negative: Not everyone responds to greens powders. I've tested many on colleagues, and about 20% report no noticeable benefits even after months of use. Your mileage may genuinely vary.

Where to Buy Rheal Superfoods in the UK

If you're convinced and want to try Rheal, here are your options:

Holland & Barrett

Available in 710+ stores nationwide. Often has promotions and you can earn loyalty points. The Clean Greens and Berry Beauty are most commonly stocked.

Tesco

Select larger stores now carry Rheal products following their distribution deal.

Rheal Website (rhealsuperfoods.com)

The full range is available online. They offer subscription discounts and frequently run promotions. Referral codes can save you £10 on your first order.

Amazon UK

Available but often at full price. I'd recommend buying direct or through Holland & Barrett for better deals.

Making It Stick: Building a Sustainable Superfood Habit

After years of testing supplements and watching my own habits, here's what I've learned about making any health routine sustainable:

Start Small

Don't try to overhaul your entire routine at once. Add one superfood powder to one part of your day for two weeks before adding anything else.

Habit Stack

Attach your superfood routine to an existing habit. I take my greens immediately after filling the kettle for my morning tea. Kettle on = greens time. It's automatic now.

Prepare the Night Before

If you're doing smoothies, prep your ingredients in the blender jug the night before (minus liquid). Morning-you will thank evening-you.

Don't Aim for Perfect

Missed a day? Don't double up the next day, just continue normally. Missing occasionally won't undo the benefits of consistent use.

Keep It Visible

Sounds obvious, but superfood powders stored in a dark cupboard get forgotten. I keep mine next to the kettle where I can't miss them.

The Bottom Line

Look, I'm not going to pretend that adding a scoop of green powder to your morning will solve all your health problems. It won't. Superfood powders are supplements—they supplement a healthy diet, they don't replace one.

But if you're already eating reasonably well and want an easy way to boost your nutrient intake, Rheal Superfoods offers a genuinely good option. The taste is manageable (better than most), the price is reasonable (especially compared to AG1), and the brand has solid ethics behind it.

My recommendation? Start with Clean Greens if you're new to superfood powders. Give it a proper six-week trial with consistent daily use. And for heaven's sake, invest in a decent shaker bottle—your mornings will thank you.

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Frequently Asked Questions

How do you use Rheal superfood powder daily?

The simplest method is to mix one 5g scoop with 200-300ml of cold water, juice, or plant milk first thing in the morning on an empty stomach. For better taste, blend it into a smoothie with frozen banana, berries, and your preferred milk. You can also stir it into yoghurt, overnight oats, or soups. Consistency is more important than timing—choose a method you'll actually stick to daily.

Can you buy Rheal Superfoods at Holland and Barrett?

Yes, Rheal Superfoods is available in over 710 Holland & Barrett stores across the UK. Their most popular products including Clean Greens, Berry Beauty, and Gut Feel are stocked in-store and online. You can also earn Holland & Barrett loyalty points on purchases and take advantage of their regular promotions.

What is a good alternative to Athletic Greens in the UK?

Rheal Clean Greens is one of the best Athletic Greens alternatives available in the UK, costing around £25 compared to AG1's £79-97 per month. While it has fewer ingredients (7 vs 75+), it provides meaningful amounts of quality organic superfoods at roughly one-third of the price. Other UK alternatives include Lean Greens and various supermarket own-brand options.

When is the best time to take greens powder?

Morning on an empty stomach is optimal for nutrient absorption. Wait 20-30 minutes before eating breakfast or drinking coffee. If mornings don't work, early afternoon before the 3pm energy slump is the second-best option. Avoid taking greens powder late evening if your blend contains green tea extract, as it may affect sleep.

How do you use spirulina powder?

Spirulina powder can be mixed into water, juice, or smoothies at a dose of 1-3 grams daily. Start with a smaller amount as the taste is quite strong and "sea-like." Spirulina blends well with tropical fruits like mango and pineapple, which help mask its distinctive flavour. It's already included in Rheal Clean Greens, so you don't need to buy it separately if using their blend.

Does Rheal Superfoods help with weight loss?

Rheal Superfoods are not specifically designed for weight loss, but they can support a healthy lifestyle that may contribute to weight management. The nutrient-dense ingredients help maintain energy levels and reduce cravings for unhealthy snacks. Clean Greens contains just 15 calories per serving. However, no supplement replaces a balanced diet and regular exercise for sustainable weight management.

How long does it take for greens powder to work?

Most people notice subtle changes in energy and digestion within 1-2 weeks of consistent daily use. More significant benefits like improved immunity, better skin, and sustained energy typically emerge after 4-6 weeks. Some individuals may not notice dramatic changes, as effects vary based on your existing diet and health status. Give any greens powder at least 6 weeks of consistent use before judging its effectiveness.