Spirulina is a type of blue-green algae that people can take as a dietary supplement. The benefits of spirulina are widely researched and discussed. People take spirulina as superfood for its nutritional properties and potential health benefits. Good reviews of spirulina encourage people to become more interested in its benefits.
Spirulina contains protein and vitamins, making it a suitable dietary supplement for people following a vegetarian or vegan diet.
Scientific studies show that spirulina has antioxidant and anti-inflammatory properties and the ability to help regulate the immune system.1
Here's all the information you need to know about spirulina and why it's so popular.
Excellent composition of spirulina
Consuming spirulina is one of the ways to supplement your daily diet with proteins and vitamins.
On average, one teaspoon (7g) of dried spirulina contains2:
- 20.3 calories
- 4.02 g of protein
- 1.67 g of carbohydrates
- 0.54 g of fat
- 8.4 milligrams (mg) of calcium
- 2 mg of iron
- 13.6 mg magnesium
- 8.26 mg of phosphorus
- 95.2 mg of potassium
- 73.5 mg of sodium
- 0.7 mg of vitamin C
Spirulina also has it of thiamine, riboflavin, niacin, folic acid and vitamins A, B6 and vitamin K.
It contains various antioxidants, including phycocyanin, a blue-green pigment.
Free radicals are formed in the body as a result of natural processes and exposure to harmful substances such as alcohol, tobacco and some foods. They can cause tissue damage and may contribute to inflammation and possibly some cancers.
The antioxidants in spirulina can help fight free radicals and protect the body from cell damage.
Spirulina for eyes
Spirulina contains the antioxidant beta-carotene. The body converts beta-carotene into vitamin A, which plays a key role in eye health.
in 2019 In a published study, researchers fed mice either a standard diet plan or a plan that contained 20% spirulina for 4 weeks. They then left the mice to spend time in the dark, followed by 1 hour of daylight.
Mice that consumed spirulina had retinas that were better protected and less damaged. This suggests that spirulina may help protect eye health in humans, although more research is needed.2
More about the benefits of oxidants can be found in the category:
Oral health
Spirulina has shown potential to treat and prevent gum disease and other oral health problems.
in 2013 researchers treated 64 sites of gum disease and applied spirulina gel to 33 sites. After 120 days, pocket depth improved at all sites, but patients treated with spirulina had better outcomes.
Leukoplakia is a condition where lesions form in the mouth, usually due to tobacco use. Sometimes it can become cancerous. In a small, older study, 44 people with leukoplakia took 1 g of spirulina per day. After 12 months, the lesions had disappeared in 20 participants. After stopping the supplements, nine participants found their lesions returned.3
The oral health benefits of spirulina are noted due to the algae's antimicrobial activity. Therefore, they can be useful in treating or preventing tooth decay and other bacterial and fungal infections.
Spirulina for weight loss
in 2020 a scientific review concluded that including spirulina in the diet could help reduce:4
- body mass index (BMI)
- body fat
- waist circumference
- appetite
- blood lipids
One possible reason is that the ingredients in spirulina prevent the absorption of as much fat in the small intestine.
However, further research, including larger clinical trials, would be needed to confirm this benefit.
For improving intestinal activity
Animal studies show that spirulina can support gut health as people age. in 2017 a study in older mice suggests that spirulina can preserve healthy gut bacteria during the aging process.
Spirulina is low in fiber, so people should eat it along with other gut-healthy, high-fiber foods.
The body can be supplemented with fibers recommended by specialists:
More research is needed to confirm whether spirulina can benefit gut health in humans.
Spirulina for glucose management
Spirulina may help manage blood sugar, which is important for people with diabetes, although more research is needed.
in 2018 a review found that fasting spirulina significantly reduced blood glucose levels.5
in 2017 in an animal study, researchers gave mice with type 1 diabetes spirulina extract orally. Results for mice indicated:
- low blood sugar
- higher insulin levels
- improved liver enzyme markers
The findings suggest that ingredients in spirulina may play a protective role in type 1 diabetes, but more research is needed.
Cholesterol reduction
Taking spirulina extract can help lower cholesterol. High cholesterol can increase the risk of heart disease.
in 2016 A scientific review shows that spirulina supplements can positively affect blood lipids, which are fats in the blood. The authors found evidence that spirulina can significantly lower total cholesterol and low-density lipoprotein, the "bad" cholesterol, while increasing high-density lipoprotein, the "good" cholesterol.
in 2013 In a study, researchers found that consuming 1 g of spirulina daily reduced people's total cholesterol after 3 months.6
Benefits of Spirulina for Metabolism
Spirulina can help boost a person's basal metabolism. A higher metabolic rate can increase the number of calories burned, which can help you lose weight.
In 2014, a small scale In a study, people who took 6g of spirulina per day had positive metabolic effects, along with weight loss and better health-related quality of life.7
All of the participants had nonalcoholic fatty liver disease, so more research is needed to see if spirulina can boost metabolism in others without the condition.
Are there any risks to taking spirulina?
Research has not established a safe upper limit for spirulina consumption, but researchers note that taking too much can cause:
It can cause liver damage, vomiting, weakness, rapid heartbeat, shock.
It may not be safe to use:
- During pregnancy
- For children
- With autoimmune diseases such as multiple sclerosis and rheumatoid arthritis, as it can increase immune activity
- Before or after surgery, as this may affect blood glucose levels
Before taking spirulina, people should talk to a health professional to make sure it does not interact with other medications and is safe to use.
It is also important to get your spirulina and other supplements from a reliable manufacturer to ensure the quality of the supplement and the information on the label.
How to add spirulina to daily diet
Spirulina supplements come in powder or tablet form.
Using the powder, you can:
- add it to the cocktail, where it will give the drink a green color
- sprinkle spirulina powder on salad or soup
- mix it into meals or with other healthy ingredients
- mix into fruit or vegetable juice
Spirulina can also be taken as a dietary supplement in pill form.
Frequently asked questions about spirulina
Here are some questions people often ask about spirulina:
What is spirulina?
Spirulina is a microscopic blue-green algae that is one of the oldest forms of life on earth. It is rich in proteins, vitamins and minerals, which is why it is considered one of the best natural food supplements. Spirulina is easily digestible and can be used as a dietary supplement in the form of tablets, capsules or powder.
What does spirulina do to the body?
Studies show that spirulina has anti-inflammatory, antioxidant, antimicrobial and cholesterol-lowering properties. It may help treat or manage conditions ranging from gum disease to depression, but more research is needed to confirm many of these uses.
How does spirulina affect body weight?
Studies show that spirulina can help reduce body fat, waist circumference, BMI, and appetite, so it can be useful as part of a weight management program.
Is spirulina safe to use??
A person should always buy from a reliable manufacturer. This is how spirulina is known to have been tested in third-party scientific laboratories, ensuring that the supplement is safe for consumption. It is recommended not to use spirulina during pregnancy, children and those with an autoimmune disease.
What are the reviews of spirulina?
Reviews of spirulina are very diverse, but most of them are positive. Users claim that this dietary supplement has helped them improve their overall health, reduce fatigue and boost their immune systems. Although some users have reported side effects such as indigestion, most of them said that these symptoms disappeared after a few days of use. We always recommend that you consult your doctor before taking any nutritional supplements.
What are the benefits of spirulina?
Spirulina is rich in nutrients and can help improve health in a number of ways. It can help boost the immune system, reduce inflammation, improve digestion, and help control weight. There are also studies that show that spirulina can help lower cholesterol and regulate blood sugar.
How to take spirulina?
Spirulina is usually taken in tablet or powder form. It can be added to cocktails, salads or other dishes. The recommended dosage may vary depending on personal health conditions, so it is recommended to consult a healthcare professional before taking spirulina.
About Spirulina in brief
Spirulina contains a variety of nutrients and antioxidants that may make it suitable for the treatment or prevention of various diseases.
However, more research is needed before doctors can recommend spirulina for any medical condition.
Anyone interested in using spirulina as a supplement should talk to a professional first. Only buy products from a trusted source as there is a risk of contamination.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know if your body might be lacking nutrients right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
