Chlorella is increasingly popular and much talked about for its health benefits.
In addition, it has shown the ability to improve cholesterol levels and also rid the body of toxins.
Here's everything you need to know about chlorella, including what it is, research on its health benefits, and how to use it.
What is chlorella?
Chlorella is a single-celled, green freshwater algae.
There are more than 30 different species, but the two most commonly used in research are Chlorella vulgaris and Chlorella pyrenoidosa.
Because chlorella has a tough cell wall that humans cannot digest, you must take it in supplement form to get the full benefits it provides.
Supplements come in capsule, tablet, powder, and extract forms.
Interestingly, research shows that chlorella may have many health benefits. Here are 9 of them:
Very nutritious
Chlorella's impressive amount of nutrients has led some people to call it a "superfood." While the exact amount of nutrients depends on the growing conditions, the species used and how the supplements are processed, it is clear that it contains:
- Proteins: Chlorella has 50-60% proteins. In addition, it contains a complete protein spectrum, which means that it contains all nine essential amino acids.
- Vitamin B12: Some varieties of chlorella may also contain vitamin B12, but more research is needed.
- Iron and vitamin C: Chlorella can be a good source of iron. Depending on the quality of the supplement, it can provide anywhere from 6 to 40% daily requirement. It's also a great source of vitamin C, which helps with iron absorption.
- Additional antioxidants: These little green cells provide a wide range of antioxidants
- Other vitamins and minerals: Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folate and other B vitamins
- Omega-3s: As with other algae, chlorella contains some omega-3. Just 3 grams of chlorella provides 100 mg of omega-3.
- Fibers: In large amounts, chlorella can be a good source of fiber. However, most supplements do not provide even 1 gram of fiber per serving.
Chlorella is rich in nutrients including vitamins, minerals, antioxidants and omega-3 fats. Exact quantities may vary by manufacturer.
Combines with heavy metals, helps detoxification
Chlorella has gained some buzz for its ability to help the body "detox." In fact, animal studies show that it is effective in removing heavy metals and other harmful compounds from the body.1
Heavy metals also include some elements that are essential for the body in small amounts, such as iron and copper. Importantly, these and other heavy metals such as cadmium and lead can be toxic in large amounts.
Although it is rare for people to get dangerous amounts of heavy metals from their diet, external factors such as environmental pollution or certain industrial activities can.
In animals, algae, including chlorella, have been shown to attenuate the toxicity of heavy metals to the liver, brain, and kidneys.2
Additionally, chlorella has been shown to help reduce other harmful chemicals that are sometimes found in food. One is dioxin, a hormone disruptor that can affect the animals we use for food.3
Based on this evidence, it appears that chlorella may help enhance the body's natural ability to clear toxins.
Chlorella can help the body detoxify by binding to heavy metals and other toxins.
Can strengthen the immune system
The immune system helps keep the body healthy by fighting infections.
Chlorella has been shown to boost the immune response in both animal and human studies, although the evidence is limited so far.
In one small study, men who took chlorella produced more antibodies than men who took a placebo. Antibodies help fight external "invaders", which means this discovery has promise.4
In another small eight-week study, healthy adults who took chlorella showed signs of increased immune activity.5
It is likely that chlorella may have immune-enhancing effects in some populations and age groups, but not in all.
Chlorella can enhance immune function by increasing the activity of various parts of the immune system.
May help with cholesterol levels
Several studies have shown that chlorella supplements can help lower cholesterol.
Specifically, several studies have shown that taking 5 to 10 grams of chlorella daily reduced total and LDL cholesterol and triglycerides in people with high blood pressure and/or mildly elevated cholesterol.6
May help improve blood lipid levels by:
- Niacin: a known B vitamin that lowers cholesterol.
- Fiber: Cholesterol-lowering agent.
- Carotenoids: proven to naturally lower cholesterol.
- Antioxidants: Helps prevent oxidation of LDL cholesterol, which is known to contribute to heart disease.
The nutrients in chlorella, including niacin, fiber, carotenoids, and antioxidants, can help lower cholesterol.
Good antioxidant
Chlorella contains several compounds that are considered antioxidants, including chlorophyll, vitamin C, beta-carotene, lycopene, and lutein.
These antioxidants can help fight many chronic diseases.
Some of these antioxidants appear to reduce the production of advanced glycation end products (AGEs), which cause many of the complications of diabetes.
A human study found that chlorella supplementation increased antioxidant levels in smokers, who are at increased risk of oxidative damage.7
The importance of antioxidants is defined in the category:
Chlorella's antioxidant content may offer some protection against chronic disease, but more human research is needed to confirm this.
Helps control blood pressure
Chlorella supplements can help improve heart and kidney health, which are essential for normal blood pressure.
In one study, people with mildly high blood pressure took four grams of chlorella daily for 12 weeks.
At the end, these people had lower blood pressure readings than the placebo participants.8
Another small study in healthy men found that taking chlorella supplements was associated with less hardening of the arteries, a factor that affects blood pressure.
One theory to explain this is that certain nutrients in chlorella, including arginine, potassium, calcium and omega-3s, help protect arteries from hardening.
It is important to have healthy blood vessels. More - Benefits of healthy blood vessels
Some studies of chlorella have shown blood pressure-lowering effects. Many of its nutrients have been shown to prevent hardening of the arteries.
May improve blood sugar levels
Some studies show that chlorella can help lower blood sugar.
One study found that taking chlorella for 12 weeks reduced blood sugar in both healthy individuals and those with increased lifestyle risk.
Other studies have shown that taking chlorella improves blood sugar control and increases insulin sensitivity in people with nonalcoholic fatty liver disease.9
Taking chlorella supplements can help lower blood sugar and increase insulin sensitivity.
Help with respiratory diseases
Controlling inflammation is often necessary to manage respiratory diseases such as asthma and chronic obstructive pulmonary disease (COPD).
Chlorella has several components that can help reduce inflammation, including a number of antioxidants.
One study found that chlorella supplementation improved antioxidant status in COPD patients, but this did not translate into any improvement in breathing ability.10
More research is needed to determine the true effects of chlorella on respiratory conditions, but chlorella may help reduce inflammation.
Antioxidants in chlorella may have anti-inflammatory effects that can ease symptoms of asthma and other respiratory conditions.
May enhance aerobic endurance
Researchers gave a group of young adults either six grams of chlorella or a placebo every day for four weeks.
At the end of the study, the chlorella group showed a significantly better ability to oxygenate the lungs, a measure of endurance. No changes in endurance were observed in the placebo group.11
This effect may be due to the branched chain amino acid content of chlorella.
Branched chain amino acids are a set of three amino acids that have been shown to improve aerobic performance in various studies.
Chlorella may improve aerobic performance, although scientific evidence for this benefit is limited.
Other additional benefits
Many other potential benefits of Chlorella have been suggested, but there is little research to support these claims.
Here are some key claims about the benefits of chlorella:
- For the eyes: Chlorella contains lutein and zeaxanthin, two carotenoids that protect the eye and reduce the risk of macular degeneration.
- Supports liver health: Chlorella supplements have been shown to improve markers of liver health in people with liver disease. However, it is not clear whether there are benefits in healthy people
- For digestion: Many sources claim that chlorella aids digestion and reduces bloating.
Possible risks
Although chlorella is safe to use, there are potential risks to consider:
- Possible side effects: Some people experienced nausea and abdominal discomfort.
- Poor quality supplements: The nutritional content of chlorella supplements may vary depending on the type of algae, growing conditions and processing. It's important – high-quality and specialist-recommended supplements can be found – https://findvit.com/parduotuve/
- Immune effect: Because chlorella affects the immune system, it may not be suitable for people with immunodeficiency or immunosuppressants.
For most people, taking chlorella supplements does not seem to pose any serious risks.
How to take Chlorella
The scientific literature does not specify a specific dose for the translation of chlorella.
This is because there is not enough evidence to determine the amount needed to see a therapeutic effect.
Some studies have shown benefits at 1.2 grams per day, while others have used doses of 5 to 10 grams per day.
Most supplement manufacturers list a dosage of 2-3 grams per day, which seems about right based on research. Also, finding quality supplements is important. The best way to do this is to use supplements recommended by specialists and tested in laboratories - https://findvit.com/parduotuve/
Use supplements from manufacturers that ensure quality. Then you can rest assured that you get what you pay for. The 2-3 grams per day recommended by most supplement manufacturers is about right, based on the dosages used in the studies.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking 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!
