Spirulina and Health

Spirulina, a type of algae that thrives in both fresh and salt water, is one of the most popular dietary supplements worldwide. Belonging to the family of single-celled microorganisms known as cyanobacteria, it is often referred to as blue-green algae. Similar to plants, cyanobacteria can generate the energy they require from sunlight through photosynthesis.

The Aztecs of ancient Mexico utilized spirulina, but its popularity surged when NASA suggested its cultivation in space and its use by astronauts. Today, many individuals consume spirulina in tablet or powder form to enhance their nutrient and antioxidant intake, potentially aiding in the prevention of various diseases.

Health benefits and uses of spirulina

• Spirulina is rich in nutrients

One tablespoon, equal to 7 grams of dry spirulina powder, contains various nutrients including 4 grams of protein, 14% DV thiamine, 20% DV riboflavin, 6% DV niacin, 47% DV copper, and 11% DV iron. It also contains small amounts of magnesium, potassium and manganese. In addition, it only has 20 calories and less than 2 grams of carbohydrates. Spirulina also provides a small amount of fat, about 1 gram per tablespoon (7 grams), including omega-6 and omega-3 fatty acids in a ratio of approximately 1.5 to 1.

Considering that spirulina has all the essential amino acids needed by the body, the quality of spirulina protein is considered excellent. It is often claimed that spirulina contains vitamin B12, but this claim is false. Spirulina contains pseudovitamin B12, the effectiveness of which has not been proven in humans.

• Spirulina possesses powerful antioxidant and anti-inflammatory properties

The main component of spirulina is called phycocyanin, a distinctive blue antioxidant. Phycocyanin aids in combating oxidative stress by inhibiting the production of inflammatory molecules, showcasing its remarkable antioxidant and anti-inflammatory effects.

• Spirulina has been shown to lower blood cholesterol and triglyceride levels

It can help reduce total cholesterol, low-density lipoprotein (LDL)- also known as bad cholesterol, and triglycerides, all of which are risk factors for heart disease. Additionally, spirulina can increase high-density lipoprotein (HDL)- also known as good cholesterol.

• Spirulina prevents the oxidation of LDL cholesterol

Fat structures in the body are vulnerable to oxidative damage, which can lead to lipid peroxidation and the development of serious diseases. Research suggests that the antioxidants found in spirulina can effectively reduce lipid peroxidation.

• Spirulina has anti-cancer properties

Although further studies are necessary, some evidence suggests that spirulina may have the potential to inhibit cancer growth. Animal research indicates that spirulina could potentially reduce the occurrence of cancer and the size of tumors.

• Spirulina helps reduce blood pressure

Studies have shown that consuming 1 to 8 grams of spirulina per day can significantly lower both systolic and diastolic blood pressure, especially in individuals with high blood pressure. This reduction may be attributed to the increased production of nitric oxide, a signaling molecule that helps dilate blood vessels.

• Spirulina improves the symptoms of allergic rhinitis

Spirulina is a popular alternative treatment for reducing allergic symptoms such as a runny nose and inflammation of the nasal membranes. Some evidence suggests that spirulina may be more effective in improving allergic rhinitis symptoms compared to the antihistamine cetirizine. However, more research is needed to confirm these findings.

• Spirulina can be effective in treating anemia

Anemia is relatively common in the elderly and can lead to prolonged feelings of weakness and fatigue. Consuming spirulina may improve anemia in pregnant women during the second trimester, and iron deficiency in children can also be addressed by consuming spirulina. However, more studies are needed to fully understand the extent of spirulina’s effectiveness in treating anemia.

• Spirulina can improve muscle strength and endurance

Oxidative damage caused by exercise is a major factor in muscle fatigue. By reducing this damage, spirulina may help improve muscle strength and endurance, acting as an energy aid to enhance athletic performance.

• Spirulina can support blood sugar control

Animal studies have demonstrated that spirulina can lower blood sugar levels. Human experiments have revealed that taking 0.8 to 8 grams of spirulina supplements per day can significantly reduce fasting blood sugar levels in individuals with type 2 diabetes. However, there was no significant impact on postprandial blood sugar levels or hemoglobin A1c levels, which are indicators of long-term blood sugar control. Therefore, more research is needed to fully understand the effects of spirulina on blood sugar levels.

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Who should not take spirulina?

Spirulina is generally considered safe. According to the Expert Committee on Dietary Supplement Information (DSI-EC), it does not pose a major risk to health. However, it may cause some side effects such as trouble sleeping and digestive problems. Individuals who take medications to lower blood pressure, suppress the immune system, or reduce cholesterol should avoid spirulina due to the potential for interactions with certain chemicals. It is always advisable to consult with your doctor before taking any supplements.

Is continuous consumption of spirulina appropriate?

Most people who use spirulina take up to 10 grams per day for 6 months. When considering the amount, duration of use, and frequency of consuming spirulina, it is important to follow a doctor’s advice.