Spirulina, a natural algae found in both fresh and salt water, has long been called a superfood due to its high concentration of nutrients and antioxidants. While the ancient Aztecs were among the original users of spirulina, today it has become a popular ingredient in juices, juices, and more. NASA even found a way to repurpose it and grow it in space to help astronauts stay healthy, as reported in the journal Marine Drugs.
Now, spirulina is one of the most popular nutritional supplements on the market. However, you should still be careful, as research on its effects continues. Before you use spirulina, here’s what you need to know.
Benefits of spirulina
Spirulina is a type of blue-green algae and is considered one of the oldest forms of life on Earth. They are cyanobacteria that use photosynthesis to generate energy, similar to a plant. Because of its natural nutritional content, it has been called a superfood for humans, but how does it actually affect human health?
These are some of the known health benefits of spirulina.
It is full of nutrients and antioxidants
Spirulina contains many different nutrients that the body needs to stay healthy, including vitamins like thiamine for a healthy metabolism and vitamin A for vision, as well as minerals like copper and iron that help improve immunity. There are also other nutrients, such as omega-6 and omega-3 fatty acids that fight inflammation, and antioxidants such as phycocyanin and beta-carotene that help reduce the risk of certain diseases. With a protein content of 60%, spirulina provides more protein than many vegetables and is a popular protein source for vegetarians.
According to the US Department of Agriculture, a teaspoon of dried spirulina contains 20 calories and the following nutrients:
|
Dried spirulina (1 teaspoon) |
|
|
vitamin |
amount |
|
protein |
4 grams |
|
Calcium |
8.4 milligrams |
|
Thiamine |
14% of the daily value |
|
Riboflavin |
20% of the daily value |
|
Niacin |
6% of the daily value |
|
copper |
47% of the daily value |
|
iron |
11% of the daily value |
Spirulina also contains magnesium, potassium, and manganese in small amounts.
All of these vitamins and nutrients can help you meet your daily nutritional requirements.
Can support healthy cholesterol
Spirulina has been found to lower “bad” cholesterol, total cholesterol, and triglycerides, while increasing good cholesterol and high-density lipoprotein (HDL). This prevents fat and cholesterol in your blood from clogging your arteries, which in turn can put pressure on your heart. One small study found that those who took one gram of spirulina daily had lower cholesterol levels after just three months.
Maintaining healthy cholesterol levels helps prevent heart disease, as well as heart attacks and strokes, according to Harvard Health.
It can help your immune system
Spirulina contains vitamins and minerals that are important for immune health. Additionally, research has found that it increases the production of white blood cells and antibodies, both of which the body uses to fight disease. Most importantly, spirulina’s effects on the immune system make it risky for those with autoimmune diseases like lupus, according to WebMD.
Spirulina’s anti-inflammatory properties may also benefit people with allergies to common culprits including dust, pollen, and pet hair. It has been explored as an alternative treatment for symptoms of allergic rhinitis, although more research is needed.
May lower blood pressure
Spirulina can increase the production of nitric oxide, which relaxes blood vessels and helps them dilate. Multiple studies have found that a daily dose of spirulina can help reduce systolic and diastolic blood pressure (the first and second numbers in a blood pressure reading). It has also shown positive effects for those suffering from high blood pressure.
It can support eye health
Spirulina can benefit eye health as well. It is rich in beta-carotene, an antioxidant that the body converts into vitamin A. Vitamin A has been shown to help prevent vision loss and promote eye health, according to the American Academy of Ophthalmology.
According to the Icahn School of Medicine at Mount Sinai, spirulina also contains a high concentration of zeaxantin, which can reduce the likelihood of cataracts and age-related macular degeneration. Some animal research has supported the benefits of spirulina for eye health, but more research is needed to gain greater insights into how it benefits humans.
Risks and disadvantages of spirulina
When discussing any superfood, it is important not to focus solely on the hype and ignore the potential risks. Here’s what to consider with spirulina.
Lack of research
Spirulina has been around for a long time, but scientists are still learning more about its effects on the human body. Many of its purported health benefits are based on animal research or limited studies.
For example, one theory is that spirulina can help prevent cancer. It is rich in antioxidants known for their ability to fight infections that can cause cancer. For example, it contains phycocyanin, which has been found to reduce inflammation and prevent the growth of cancer cells. However, studies continue to examine the exact relationship, if any, between spirulina and cancer.
Researchers are also studying spirulina and its potential prevention and treatment methods for influenza, herpes, and HIV, but again, more studies are needed.
It’s not organized
There are many spirulina products on the market today, but you should be careful when purchasing.
As with all nutritional supplements, spirulina is not regulated by the Food and Drug Administration. Some spirulina products have been found to contain contaminants, especially if harvested in wild areas full of heavy metals. These pollutants can damage the liver with sufficient exposure.
Additionally, some products may contain more or less spirulina than listed on the label.
Side effects and safety precautions
Spirulina is considered largely safe when taken in regular doses, and the Dietary Supplement Information Expert Committee gives it a Class A safety rating. However, some possible side effects include difficulty sleeping, digestion problems, and symptoms including nausea, vomiting, headache, and dizziness. Some people have reported allergic reactions.
Spirulina is not recommended for people taking certain medications, such as those intended to lower blood pressure, cholesterol, or immune system activity. In addition, it is not recommended for the following groups of people:
- pregnant women
- children
- People with autoimmune diseases
- Those who are about to have surgery or have just had surgery
Before using spirulina, always check with your doctor about any potential drug interactions, and purchase it from a reputable retailer to ensure its legality and safety.
How to take spirulina
One of the advantages of spirulina is its versatility. It is sold in most health food stores and is available as a tablet, capsule or powder supplement. It has a bitter flavour, but mixing it with yogurt or juice can mask that.
Doses may vary. Before you take spirulina, ask your doctor how often you should use it and how much you should take. You can also bring it to your appointment so your doctor can double check the brand and make sure it is safe to use.
Spirulina can be a beneficial addition to your health regimen, but research is ongoing to determine its effect on the human body. Pay attention to the latest studies and buy vetted products from reputable brands. Spirulina isn’t ideal for everyone, but your doctor can help point you in the right direction.
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