The Aztecs in Mexico and people living in the Lake Chad area in Africa have used spirulina for centuries.1 Spirulina’s usually cultivated from lakes or farmed in ponds.
Spirulina contains several nutrients: fat-soluble vitamins (A, E, and K), fatty acids (DHA, EPA), beta-carotene, and minerals. It’s also a source of protein, but it lacks high enough levels of some of the amino acids that your body needs to function at its best (unless you have a medical condition where you need to avoid specific amino acids, like phenylketonuria
It should be emphasized that the B12 found in spirulina, namely “pseudovitamin B12,” differs from the type that is normally assimilated by the body. If you adhere to a vegetarian or vegan diet, which may be deficient in B12, you may have to explore other sources to meet your B12 requirements.
Individuals who are over 60 years old also exhibit reduced levels of B12. B12 is significant because it’s required for the synthesis of red blood cells in the body and for the advancement of nerve and brain cells. If the body is insufficient in B12, it may cause exhaustion, amnesia, emotional distress, and numerous forms of anemia.
Uses of Spirulina
It is recommended that the use of supplements be personalized and reviewed by a healthcare expert like a registered dietitian, pharmacist, or healthcare professional. It should be noted that no supplement is designed to cure, prevent, or treat any illness.
There are claims that spirulina has several health benefits, but scientists have yet to provide conclusive evidence regarding its impact on various health aspects, which may include, but are not restricted to, the following:
- Antioxidant capacity
- Blood pressure
- Blood sugar control
- Cancer
- Cholesterol levels
- Liver health in nonalcoholic fatty liver disease (NAFLD)
- Metabolic syndrome
- Obesity
Antioxidant Capacity
A meta-analysis consisting of nine studies and 415 participants has revealed that spirulina caused an increase in superoxide dismutase and total antioxidant capacity. The amount of spirulina used in the studies varied greatly, ranging from one to eight grams per day.
In the analysis, several studies had a limited sample size, which suggests they might not offer significant insights. The impact of the outcomes was not incredibly powerful and tended to be more pronounced with a daily consumption of five grams or higher of spirulina.
So, what’s the bottom line? Consuming antioxidants through our diet can aid in lessening inflammation in our bodies. To boost the intake of antioxidants in your meals, attempt to include a variety of nutrient-rich foods that are accessible and affordable, which need not be organic. Consuming whole grains, fruits, and vegetables can elevate your body’s antioxidant potential and reduce inflammation. However, it’s not recommended to depend solely on spirulina.
Blood Pressure
A collection of five randomized controlled trials involving 230 individuals were analyzed by scientists through a meta-analysis to evaluate the impact of spirulina on blood pressure.
In the various studies, individuals consumed spirulina in doses ranging from 1 to 8 grams per day. The duration of these studies varied from two to 12 weeks, with most having a limited sample size, possibly providing insufficient information.
The scientists discovered that when the data from these studies were combined and examined, spirulina caused a decrease in systolic blood pressure of approximately 4.59 millimeters of mercury (mmHg) and in diastolic blood pressure of 7.02 millimeters of mercury.
The top number, also known as systolic pressure, gauges the pressure in your arteries during heartbeats, while the bottom number, or diastolic pressure, determines the arterial pressure in the interlude between heartbeats. Persons with elevated blood pressure experienced the most significant decrease in blood pressure levels in the studies.
The scientists have also stated that additional high-quality research is necessary before we can suggest that spirulina should be included in the diet of people with high blood pressure.
Blood Sugar Control
Have you ever experienced a nervous sensation following the consumption of high sugar content food? This may indicate fluctuating blood sugar levels, which can be particularly harmful for individuals managing diabetes type I or II, as well as those with eating disorders such as bulimia.
If left uncontrolled, high levels of blood sugar can cause harm to the body. In severe cases, conditions such as diabetes may require surgical removal of body parts (amputation), or result in heart attacks, kidney failure, or stroke, which can cause partial paralysis.
Even though spirulina may not fully cure extensive harm caused by unregulated blood sugar in the long run, it has demonstrated reductions in blood sugar levels through human trials. The cause for this response may be its protein and fiber components, while phycocyanin could possibly alleviate inflammation. The scientific community is still in the process of determining the exact reason.
The meta-analysis encompassed 14 studies involving 510 individuals with metabolic syndrome, investigating spirulina’s impact on blood sugar levels and other results. Metabolic syndrome is characterized by a cluster of symptoms, such as elevated blood sugar, triglycerides, and blood pressure, lowered HDL (“good cholesterol”), and increased waist circumference, which may contribute to more severe health conditions.
A considerable number of the studies examined lacked sufficient sample sizes, resulting in reduced statistical power. Participants’ spirulina intake varied from one to eight grams daily. Some of the studies reported a reduction in blood sugar and insulin levels following the administration of specific doses of spirulina. Further high-quality research is required before healthcare professionals can recommend spirulina as a means to minimize blood sugar and insulin levels.
Collaborating with a team comprising of a Certified Diabetes Care and Education Specialist (CDCES), often a registered dietitian nutritionist (RD or RDN), can aid in investigating your dietary, physical activity, medication practices, and other related habits. Such professionals can assist you in enhancing your skills and abilities to prevent sudden increases in your sugar levels, leading to an improved sense of wellbeing.
It’s important to keep in mind that controlling your blood sugar can be difficult, but you don’t have to handle it by yourself!
Cancer
Regrettably, there is a scarcity of properly conducted human trials scrutinizing the impact of spirulina on cancer. Numerous experiments conducted on cells in test tubes or non-human creatures were performed. Nonetheless, there is a requirement for additional better-designed human-focused studies to examine its effects.
Cholesterol Levels
A meta-analysis was carried out by scientists on the impact of spirulina on cholesterol levels, using data from seven controlled trials involving 522 participants. The study revealed that spirulina caused a decrease in total cholesterol levels (by 46.76 mg/dL), low-density lipoprotein (LDL levels by 41.32 mg/dL), and triglycerides (by 44.0 mg/dL).
Spirulina also elevated the high-density lipoprotein (HDL) or “good” cholesterol by 6.06 milligrams per deciliter. The reason behind this is uncertain, but researchers speculate it could be due to spirulina’s nutritional components such as fiber, DHA and EPA fatty acids, antioxidant properties, or a combination of these factors.
Although healthcare providers cannot prescribe spirulina as a solution for reducing cholesterol levels, they can advise collaborating with an expert group that comprises of a registered dietician nutritionist (RD or RDN) to analyze your dietary habits, physical activity, and other related factors. With an RD or RDN, individuals can seek assistance in the development of their skillset and enhance their ability.
Boosts Exercise Performance
Research conducted in 2022 suggested that spirulina can improve both muscle strength and endurance.
In 2020, a study demonstrated that adding spirulina to one’s diet could boost oxygen intake during arm cycling workouts. The researchers suggested that this could operate as an ergogenic aid to enhance athletic aptitude.
Alleviates Sinus Issues
According to research, spirulina can aid in the treatment of allergic rhinitis by decreasing inflammation that leads to sinus issues. Clinical trials have shown that spirulina outperforms placebos in lowering symptoms like sneezing, nasal discharge, nasal congestion, and itching.
In 2020, a study revealed that spirulina is better at treating allergies, allergic rhinitis, and reducing inflammation compared to the antihistamine cetirizine.
Offers Protection for Brain Disorders & Memory Boosting
In 2012, a study showed that rats given a diet containing spirulina experienced neuroprotection in a model of Parkinson’s disease that involved α-synuclein. This effect was not observed in rats that received the control diet.
A study conducted in 2015 investigated the impact of spirulina on oxidative stress, antioxidant enzyme activity, and memory dysfunction in mice. The results revealed that Spirulina platensis could potentially avert memory loss by reducing Aβ protein build-up, minimizing oxidative damage, and significantly boosting catalase activity.
Although the studies have yet to be conducted on humans and are still in their initial stages, they show potential for patients with Parkinson’s disease, other neurodegenerative illnesses, and individuals who suffer from memory impairment.
Nutrition Facts
One of the main reasons why nutrition professionals favor spirulina over chlorella is that it is widely considered as the most nutrient-rich food in existence, making it a crucial component of consuming dietary supplements for optimal health.
When considering a variety of spirulina types, a single tablespoon (7 grams) provides the subsequent nutrients on average:
- Calories: 20
- Carbohydrate: 1.7 g
- Dietary fiber: 0.3 g
- Sugars: 0.2 g
- Protein: 4.0 g
Fats
- Total fat: 0.5 g
- Saturated fat: 0.2 g
- Monounsaturated fat: 0 g
- Polyunsaturated fat: 0.1 g
- Omega-3 fatty acids: 58 mg
- Omega-6 fatty acids: 88 mg
Minerals
- Copper: 0.4 mg (21 percent DV)
- Iron: 2 mg (11 percent DV)
- Manganese: 0.1 mg (7 percent DV)
- Magnesium: 13.7 mg (3 percent DV)
- Sodium: 73.4 mg (3 percent DV)
- Potassium: 95.4 mg (3 percent DV)
Vitamins
- Riboflavin: 0.3 mg (15 percent DV)
- Thiamin: 0.2 mg (11 percent DV)
- Niacin: 0.9 mg (4 percent DV)
Products and Dosage Recommendations
When starting to use this amazing ingredient, it is often asked how much spirulina should be taken every day. Although there isn’t a set dosage for spirulina, various studies indicate that consuming anywhere from 1 to 8 grams daily is advantageous. To put it into perspective, roughly 7 grams is found in one tablespoon of blue spirulina.
Is it possible to have an overdose of spirulina? Although consuming considerable amounts of spirulina is unlikely to cause severe damage, it can lead to gastrointestinal problems such as vomiting, loose bowels, flatulence, and muscle spasms. It is preferable to begin with a smaller dose and gradually increase the consumption to determine your endurance.
There are numerous ways to consume spirulina. Health stores and pharmacies stock spirulina capsules and tablets for a hassle-free daily intake. Organic spirulina powder is also accessible and can be blended with additional superfoods for a wholesome green beverage or detox drink.
Is it necessary to consume spirulina on an empty stomach? While there are various suggestions regarding the timing and method of consuming spirulina, it is probable that its benefits remain regardless of the chosen way, be it prior, concurrent, or subsequent to eating.
Risks and Side Effects
A common question among individuals is whether spirulina is safe for kidney and liver function, and what potential side effects may arise from its consumption.
Although there are numerous benefits associated with spirulina, it is important to take into account the potential negative effects.
Several case reports have been published documenting individuals who experienced autoimmune reactions following the usage of spirulina. One theory suggests that the activation of TNF-alpha, an inflammatory agent, could be a contributing factor, especially in individuals with a pre-existing predisposition to autoimmune disorders.
Despite other laboratory and research studies indicating that spirulina has the ability to suppress the inflammatory protein, it is necessary to conduct further research to fully assess the potential risk of spirulina for individuals dealing with autoimmune disorders.
If you suffer from an autoimmune condition, it is advisable to consume this supplement while being monitored by your healthcare provider.
It is important to purchase spirulina from a credible seller to ensure that the spirulina you consume is of top-quality and purity. It is crucial to only obtain uncontaminated blue-green algae, especially because it originates from the ocean.
Furthermore, it is recommended by some sources that algae should not be consumed by pregnant women and children. It is advised to consult your healthcare provider to determine if the use of spirulina supplements is necessary for you.
Additional points of reference.
- Spirulina, a blue-green algae grown in some of the most beautiful places in the world, has been well-researched for its many potential benefits.
- What is the benefit of spirulina? Some of the most significant health benefits include detoxing heavy metals, eliminating candida, fighting cancer and lowering blood pressure.
- Each serving contains a good amount of spirulina protein, plus important vitamins and minerals like copper, iron, riboflavin and thiamine.
- This algae has a rich history. Although there are several distinct differences between chlorella vs spirulina, the two are often confused.
- Spirulina may cause autoimmune reactions in some who are susceptible to autoimmunity. It’s also not recommended for pregnant women or children. Be cautious where you purchase spirulina, as it may be contaminated if not bought from a high-quality source, leading to additional spirulina side effects.