Spirulina: The Plant-Based, Blue-Green Supplement Linked With Glowing Skin, Reduced Inflammation & Overall Health

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Spirulina, also known as Arthrospira, is a blue-green alga that attained prominence when NASA successfully used it with their astronauts as a dietary supplement on their space missions (Karkos et al., 2010). It can modulate immune functions and display anti-inflammatory properties (Kim et al., 1998). 

Long before NASA popularized spirulina, there were stories of its use by people in Africa and Asia thousands of years ago. The most well-documented civilization that utilized spirulina was the Aztecs, who incorporated it into their diet (Dillon et al., 2015).

What are Spirulina’s Health Benefits?

Spirulina is a nutrient-dense blue-green algae with an impressive profile of protein, vitamins, minerals, and carotenoids (Finamore et al., 2017a). This superfood is renowned for its potent antioxidant properties, safeguarding cells from oxidative damage and promoting overall health. Research continues to uncover the myriad benefits that spirulina may offer. Initial evidence suggests that adding spirulina to your daily diet may assist with weight loss (Moradi et al., 2019), help regulate blood sugar levels (Hatami et al., 2021a), and contribute to lowering cholesterol levels (Hamedifard et al., 2019s) while maintaining a well-rounded nutritional plan.

1. May aid in Weight Loss

Current research literature provides strong evidence supporting the benefits of spirulina, a blue-green algae known for its nutritional profile, in promoting weight management. Specifically, studies indicate that spirulina can help reduce body fat, lower waist circumference, and decrease body mass index (BMI) (DiNicolantonio et al., 2020a). Additionally, it effectively curbs appetite, which can further assist in weight-loss efforts. Beyond its impact on body composition, spirulina has also demonstrated significant advantages in improving blood lipid profiles, potentially contributing to better cardiovascular health (Serban et al., 2016a). This combination of benefits makes spirulina a valuable supplement for those looking to enhance their health, weight and well-being through dietary means.

2. Blood Sugar Regulation 

Regulating blood sugar levels is a crucial step for individuals with diabetes, as uncontrolled levels can lead to severe health complications. Animal studies have shown that spirulina can effectively lower blood sugar levels. Furthermore, a review published in 2021 (Hatami et al., 2021a) analyzed data involving human participants. It concluded that daily doses of spirulina ranging from 0.8 to 8 grams significantly decreased fasting blood sugar levels in type 2 diabetic individuals. These findings suggest that incorporating spirulina into the diet may be beneficial in managing blood sugar levels in type-2 diabetic patients.

3. Help Lowering Cholesterol 

Trials conducted on the consumption of Spirulina (Deng & Chow, 2010) showed that a daily dosage of 8 grams over 12 weeks improved lipid profiles significantly. Specifically, there was a marked reduction in total serum cholesterol levels and the low-density lipoprotein (LDL) fraction and triglyceride levels. Notably, individuals who began the study with elevated initial levels of total cholesterol, LDL cholesterol, and triglycerides experienced the most substantial decreases in these markers. Additionally, there was a noteworthy decrease in blood pressure among the participants throughout the study. These findings suggest Spirulina may be an effective dietary supplement for improving cardiovascular health, particularly in individuals with pre-existing lipid imbalances.

4. May Help Lower Blood Pressure

Studies have shown that consuming Spirulina—known for its antioxidant and hypotensive properties—may help lower blood pressure, potentially decreasing cardiovascular risk and preventing conditions such as strokes or heart attacks (Hatami et al., 2021b). Some studies have

5. Improve Glucose and Lipid Metabolism

Research has demonstrated that spirulina has several health benefits, particularly in glucose and lipid metabolism. Studies suggest that it can enhance the body’s ability to manage blood sugar levels and improve the processing of fats, which may help prevent conditions like diabetes and heart disease. Additionally, spirulina has potent antioxidant properties, which can help mitigate oxidative stress—a factor contributing to cellular damage and aging. Furthermore, this superfood may aid in appetite regulation, assisting individuals in managing their cravings and overall food intake, which can benefit weight management and overall health (Machowiec et al., 2021). 

Read More: Common Fruit is Actually a ‘Superfood’ That Will Help Lower Cholesterol

Incorporating Spirulina Into Your Diet?

There are numerous ways to incorporate spirulina into your diet, making it versatile and nutritious. This superfood is available in two primary forms: powder and tablets. 

One of the most popular ways to use spirulina powder is to blend it into smoothies. Add a teaspoon or two to your favourite smoothie ingredients—like fruits, vegetables, and yogurt—to give your drink a vibrant green hue and a nutritional boost. If you want a warm beverage, you can make spirulina tea by mixing the powder with hot water and adding lemon or honey for extra flavour. 

Another delicious option is to use spirulina powder as a garnish; sprinkle it over fresh salads to add a nutrient-packed kick, or incorporate it into soups for added colour and health benefits. It can also be mixed into dressings or sauces, enhancing the nutritional profile of your meals without overpowering their taste. With its versatility, spirulina can easily fit into various dishes, making it a fantastic addition to a balanced diet.

Recommended dosage

Spirulina is commonly recommended in daily dosages ranging from 2 to 10 grams. Research suggests that consuming higher doses of spirulina, specifically between 4 and 10 grams daily, may significantly enhance lipid profiles, improving cholesterol and triglyceride levels. Additionally, these elevated doses could reduce fatigue experienced during endurance exercise, potentially aiding athletes or individuals engaging in prolonged physical activity. This implies that incorporating spirulina at these levels into one’s routine might support cardiovascular health and boost overall energy and performance during extended exercise sessions (DiNicolantonio et al., 2020b).

A lower daily dosage of 2 grams may provide relief from the symptoms associated with allergic rhinitis. This condition, characterized by sneezing, nasal congestion, and itchy eyes, can be effectively managed with this lower dose, potentially diminishing the severity and frequency of these allergic reactions (Efficacy of Spirulina for Allergic Rhinitis, n.d.). 

What Are the Side Effects, Drug Interactions, or People Who Should Not Take It?

Spirulina has shown some possible risks to blood health. One notable effect is its ability to reduce blood clotting. This could increase the likelihood of bruising and bleeding, especially for individuals with bleeding disorders like hemophilia or those on anticoagulant medications (Majdoub et al., 2009). Therefore, it is recommended that individuals consult a healthcare professional before incorporating spirulina into their diets.

Research has indicated that spirulina can affect blood sugar levels. Individuals living with diabetes should monitor their levels carefully, particularly if they are taking diabetes medication alongside spirulina (Serban et al., 2016b) (El-Sakhawy et al., 2023).

Moreover, those with autoimmune conditions should be cautious, as spirulina’s blood-thinning properties may worsen specific symptoms or complications associated with these disorders (Finamore et al., 2017b).

While spirulina is typically regarded as safe for most individuals, some may experience minor side effects, including nausea, insomnia, and headaches (Bobescu et al., 2020). Although these symptoms can be unpleasant, they are usually not severe and often subside with ongoing use. No reports in the scientific literature indicate that spirulina interacts with any conventional medications. However, it may interfere with immunosuppressive drugs, including:

• Adalimumab (Humira)
• Azathioprine (Imuran)
• Cyclosporine (Neoral)
• Etanercept (Enbrel)
• Infliximab (Remicade)
• Leflunomide (Arava)
• Methotrexate
• Mycophenolate (CellCept)
• Prednisone _{(St. Luke Hospital, 2007)}

Amino Acid Beta-N-Methylamino-L-alanine (BMAA)

Over the past ten years, the amino acid beta-N-methylamino-L-alanine (BMAA) has faced intense scrutiny. Epidemiological research suggests that environmental exposure to BMAA—through dietary practices and water supply—may increase the risk of various neurodegenerative diseases. BMAA has been identified in several types of cyanobacteria, with production levels varying based on species, strain, and environmental conditions. Spirulina, a kind of cyanobacteria, is known to produce BMAA. The presence of BMAA in spirulina products raises potential public health concerns. However, small studies indicate that dietary spirulina supplements are generally safe (McCarron et al., 2014) (Fontaine et al., 2023).

What Should You Look for in a Quality Supplement? 

Several key factors must be considered to ensure a high quality product when purchasing Spirulina. First and foremost, check for organic and vegan certificates. This guarantees that the Spirulina has been cultivated without synthetic pesticides or fertilizers and adheres to vegan standards.

Please also pay close attention to the product’s cleanliness. It’s essential to choose Spirulina, which is free from contaminants and impurities, which can affect its nutritional value and safety. 

Detailed information about the drying method used in processing the Spirulina can also be highly beneficial. Different drying techniques can impact the product’s nutrient retention and overall quality. 

Lastly, researching the phycocyanin content is crucial, as this is a vital indicator of Spirulina’s potency. Phycocyanin is the blue pigment found in Spirulina, and it is known for its antioxidant properties. Higher levels typically signify a superior product. Considering these factors, you can make a more informed decision when selecting Spirulina for your dietary needs.

Spirulina Supplements

New Roots Herbal Simply Spirulina, 180 Tablets

Spirulina is a premium-powdered form of freshwater-sourced algae rich in protein, vitamins, minerals, and carotenoids. It supports overall health and well-being and helps alleviate allergic rhinitis symptoms like nasal discharge, sneezing, and congestion.

This easily digestible, cholesterol-free source of essential amino acids also contains carotenoids and omega-3 fatty acids like ALA and GLA, which promote cardiovascular health and joint mobility. Spirulina is packed with vitamins A, B1, B2, B6, B12, C, E, and K and trace elements such as chromium, magnesium, selenium, and zinc.

New Roots Herbal’s Simply Spirulina is cultivated in contaminant-free freshwater ponds, harvested, rinsed, and dried for a mild, natural flavour.

New Roots Herbal Simply Spirulina (powder), 227g

Spirulina is a source of antioxidants and helps reduce symptoms of allergic rhinitis, such as nasal discharge, sneezing, nasal congestion, and itching.

New Roots Herbal’ Simply Spirulina powder is rich in proteins, vitamins, minerals, and carotenoids, which serve as precursors for vitamin A synthesis. Spirulina also contains vitamins A, B1, B2, B6, B12, C, E, and K and trace elements chromium, magnesium, selenium, and zinc.

New Roots Herbal’s Simply Spirulina is cultivated in fully closed, contaminant-free freshwater ponds, then harvested, freshwater-rinsed, and dried for a mild, natural flavour.

Takeaway

Spirulina is a blue-green algae rich in protein, vitamins, minerals, carotenoids, and antioxidants, which can help protect cells from damage. It has been shown to assist with weight loss, regulate blood sugar levels, lower cholesterol, and help reduce blood pressure, all while improving glucose and lipid metabolism. As a superfood, spirulina is available in powder and capsule forms for convenient use. The appropriate dosage will depend on your personal health goals.

While spirulina is generally considered safe to consume, some individuals may experience minor side effects such as nausea, insomnia, and headaches. It is essential to exercise caution if you are taking immunosuppressive drugs, as spirulina may interfere with these medications.

As with any dietary supplement, it is always advisable to consult your doctor, pharmacist, or another healthcare professional before making a purchase or starting use. Some supplements may interact with medications or other supplements not mentioned in this article.

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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

Read More: 13 Underused ‘Superfoods’ You Should Consider Adding To Your Diet