Key Highlights:
- Spirulina is a blue-green algae with a variety of potential health benefits.
- It is high in protein, vitamins, minerals, and essential fatty acids.
- May help improve heart health, immune function, and reduce inflammation.
- Can be used as a supplement (under doctor’s guidance) or incorporated into food.
- Choose a high-quality product and discuss its use with a healthcare provider.
Introduction
Spirulina is a “superfood” famous for its potential health rewards. It is a blue-green algae full of important nutrients.
In this article, we will discuss about spirulina types, its nutritional details, how it’s used, and its potential health perks. Also, you’ll learn how to consume it safely and what to keep in mind. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
- Spirulina has anti-inflammatory properties and can inhibit the release of histamine by mast cells. source: PMC
- Spirulina has potential antiviral effects, inhibiting the replication of viruses such as Herpes simplex and HIV-1. source: PMC
- Spirulina may have cholesterol-lowering effects and improve lipid profiles. source: PMC
- Spirulina may improve symptoms of allergic rhinitis and reduce IL-4 levels. source: PMC
- Spirulina shows promise in the treatment of chronic arsenic poisoning, with potential for reducing skin manifestations. source: PMC
What is Spirulina?
Definition and origin
Spirulina is a blue-green algae, found in fresh and salty waters. The Aztecs and Africans near Lake Chad once ate it. People worldwide now use it as a nutrient-packed supplement.
Types of spirulina
You may see Spirulina maxima and Spirulina platensis most often in nutritional supplements. Out of all types of spirulina, these two usually show up in supplements.
Nutritional profile
Spirulina has plenty of important nutrients. It’s ideal if you’re vegetarian, vegan, or striving to boost your nutrient intake. Spirulina contains the following nutrients.
1. Protein
About 62% of its weight is amino acids. It has all nine essential amino acids, so it’s a good plant-based protein source.
2. Vitamins
This super-algae is a good source of B vitamins, A, E, and K. Although known for its vitamin B12 content, the type it has, is pseudo vitamin B12, which isn’t useful for humans and can’t replace animal-source B12.
3. Minerals
Spirulina is rich in minerals such as copper, iron, magnesium, potassium, and zinc. These are critical for good health.
4. Essential fatty acids
Spirulina is a good source of necessary fatty acids, like omega-6 and omega-3.
5. Growing and harvesting process
Spirulina grows in water farms with fresh or saltwater sources. To ensure they produce good quality spirulina, farms watch the water quality, temperature, and pH. Spirulina is then washed, dried, and ground for use as a supplement.
Potential Health Benefits of Spirulina
The potential health benefits of spirulina are as follows.
1. Rich in nutrients
It contains vitamins and minerals as discussed above, proteins, and fats which are all needed for good health.
2. Antioxidant and anti-inflammatory properties
The pigment giving spirulina its typical blue-green color is called ‘phycocyanin’. It functions as an antioxidant, potentially helping fend off oxidative stress and curb inflammation. This property may help delaying aging and the development of any chronic diseases. However, more studies are needed to corroborate this benefit.
3. May Improve Heart health
Research suggests spirulina may help aid heart-health in the following ways.
- Lowering cholesterol and triglyceride levels
Frequent consumption of spirulina may reduce total cholesterol, LDL (bad) cholesterol, and triglyceride levels, while raising HDL (good) cholesterol.
- Protecting LDL cholesterol from oxidation
The antioxidants in spirulina may guard LDL cholesterol against oxidation, reducing your risk of heart disease.
Studies suggest spirulina may help lower blood pressure, which keeps your cardiovascular health in check.
More studies to investigate these potential cardiac benefits are needed.
4. Anti-cancer properties
Early research on animals and laboratory studies suggests that spirulina may have anti-cancer benefits. It may how promise in treating oral cancer, shrinking tumors, and preventing cancer. However, more probing via human studies regarding this benefit is the need of the day.
5. Allergic rhinitis relief
Spirulina may help relieve allergic rhinitis symptoms. These include nasal congestion, itching, and sneezing. It does this by reducing inflammation in your nasal passageways.
6. Improving anemia symptoms
One study showed that older adults with a history of anemia saw more hemoglobin in their reports and improved immune function after using spirulina. We need more research to see if others with anemia too may benefit from spirulina supplementation.
7. Muscle strength and endurance
While we need more research, some evidence suggests that spirulina might have a positive impact on muscle strength and endurance.
8. Blood sugar control
Several studies have shown that spirulina may help lower fasting blood sugar levels. This may help people with type 2 diabetes. More research is needed on this to start using it as therapy for diabetes.
9. Weight management
Some research suggests that spirulina might help promote weight loss and improve body composition by reducing appetite, body mass index (BMI), and body fat. Further investigation is necessary for mass utilisation though.
10. Gut health improvement
Animal studies show that spirulina preserves healthy gut bacteria as we age. We still need to conduct research on humans for the same.
11. Eye and oral health
Spirulina has high levels of antioxidants, including beta-carotene and zeaxanthin. These might reduce your risk of eye issues like cataracts and age-related macular degeneration. Spirulina may also improve oral health and reduce gum disease. More studies are needed to corroborate this.
12. Mental health support
Spirulina might support mental health. It could help manage mood disorders due to its possible effect on serotonin production. More probing into this is needed.
13. Detoxification
It is proposed to bind to and remove harmful substances like heavy metals and toxins. More studies are needed to support these claims.
The word ‘Superfood’ is thrown around a lot these days, but Spirulina is such a nutrient-dense food that it has genuinely earned the title. Spirulina is an Algae which has the ability to modulate immune functions and exhibits anti-inflammatory properties by inhibiting the release of histamine by mast cells.
Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)
Different Ways of Using Spirulina
The different ways in which you can use spirulina are as follows.
Dietary Supplements
As dietary supplements, they are consumed in various forms described below.
- Powder, tablets, and capsules
You may blend spirulina powder into smoothies or sprinkle it on food. You can also swallow tablets or capsules with water.
- Suggested dosing and instructions
There’s no standard dose for spirulina. Consult your healthcare provider before starting spirulina to find the suitable dose for you.
Adding spirulina powder to smoothies, energy bars, or other recipes may boost the nutritional value and lend a natural, bright green color.
Always remember to keep your doctor in the loop before incorporating spirulina in your daily routine.
Although spirulina has been used in children, researchers don’t know the safe and effective dose for those under 18. Don’t give spirulina to a child without talking to your doctor first, caution is also advised in pregnancy and breast feeding.
Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology
Safety, Precautions, and Interactions
Spirulina is generally safe, but you must be aware of possible side effects, serious reactions, and how it might interact with other medications.
1. Common side effects
Some people might experience mild side effects when eating spirulina. These are as follows.
- Headache
- Muscle pain
- Sweating
- Difficulty sleeping
2. Severe side effects
Serious side effects are rare but can include severe allergic reactions like anaphylaxis that requires immediate medical help.
3. Contraindications and warnings
Always consult your healthcare provider before starting spirulina. People with these conditions should be cautious:
- Phenylketonuria (PKU) or other amino acid disorders
- Autoimmune diseases
- Pregnancy or breastfeeding
4. Special considerations for pregnant women and nursing mothers
The safety of spirulina during pregnancy or breastfeeding hasn’t been determined. Discuss with your healthcare provider whether spirulina is safe for you if you’re pregnant, planning to become pregnant, or breastfeeding.
5. Possible drug interactions
There aren’t any known drug interactions with spirulina, but always ask your healthcare provider about possible interactions with medicines you’re using currently. This is especially crucial if you’re taking blood thinners, immunomodulators, or medications that affect your blood sugar levels.
How to Choose and Store Spirulina
Always ensure you select top-quality spirulina that’s been tested by a third party for purity and safety. Opt for laboratory-produced rather than harvested varieties to lessen the chance of contamination.
Criteria for selecting spirulina products
Select a spirulina supplement based on the factors mentioned below.
Find products grown in laboratories and tested by trusted third-party organizations. These include the US Pharmacopeia (USP), ConsumerLab, or NSF International.
- Purity and contamination risks
Make sure your spirulina product has passed purity testing and is free from harmful contaminants like heavy metals and toxins.
Keep your spirulina stored in a cool, dry place, away from direct sunlight. Follow the manufacturer’s advice for storage and expiry dates to ensure the product remains fresh and potent.
Conclusion
Spirulina, a nutrient-rich blue-green algae, which offers a range of possible health benefits. From boosting your immune system to reducing inflammation, it is said to potentially support heart health and may help control blood sugars. Whether you eat it as a supplement or add it to your food, spirulina may improve a healthy diet.
To reap the full benefits of spirulina, pick a top-quality product and talk to your healthcare provider about its safety, dosage, and any interactions with your medicines.
Frequently Asked Questions
What does spirulina do to the body? Spirulina is rich in nutrients, such as protein, vitamins, and minerals. It has antioxidant properties too. It may enhance your heart health, immune function, and reduce inflammation, among other things.
How much spirulina should I use? There’s no one-size-fits-all dose for spirulina. Always consider talking with your healthcare provider for guidance on the right amount for you.
Who should not take spirulina? Spirulina might not be right for everyone. If you have phenylketonuria (PKU), autoimmune diseases, or if you’re pregnant or nursing, avoid taking spirulina. Always check with your healthcare provider to find out if spirulina is safe for you.
Are you supposed to take spirulina every day? There’s no hard-and-fast rule. Speak to your healthcare provider to work out what’s best for you.
Why does spirulina give me energy? Spirulina has an abundance of nutrients, like proteins, vitamins, and minerals. These nutrients drive energy production and keep us healthy. Plus, its antioxidant properties may curb inflammation and oxidative stress, giving us more energy.
Is spirulina safe? Spirulina is typically safe. However, choose high-quality spirulina from trusted sources to lower the risk of contamination. Also speak with your doctor to see if it is okay for you to incorporate it in your routine.
How does spirulina affect weight? Spirulina might help with weight loss and improve body make-up. It could cut down appetite, body mass index (BMI), and body fat. More research is needed to corroborate this.
What is spirulina made from? Spirulina is a kind of blue-green algae from the Spirulinaceae family. It’s usually grown in fresh or salty waters.
References:
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Medically reviewed by Dr. Nayana Shetty 
Last updated: Apr 17, 2024
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