Spirulina
Spirulina
Snapshot
Spirulina is a blue‑green microalga packed with complete protein, vitamins, minerals, and antioxidants that support energy metabolism, immune health, detoxification, and cardiovascular function.
What is Spirulina?
Spirulina refers to filamentous cyanobacteria, primarily Arthrospira platensis and A. maxima, cultivated as a nutrient‑dense supplement. It contains a unique profile of protein, pigments (phycocyanin, chlorophyll), essential fatty acids, and micronutrients.
Where It Comes From
Spirulina is grown in controlled freshwater ponds or photobioreactors under alkaline conditions. Once mature, the biomass is harvested, washed, dried (often via spray or freeze‑drying), and milled into a fine green powder or pressed into tablets.
Key Nutrients & Compounds
Provides 55–70% complete protein with all essential amino acids; phycocyanin (a potent antioxidant pigment); B‑complex vitamins (notably B₁, B₂, and B₁₂ analogs); gamma‑linolenic acid; iron; magnesium; and trace minerals.
Health Benefits
Spirulina enhances energy and endurance by supplying bioavailable protein and B vitamins; modulates immune responses through increased natural killer cell activity and cytokine production; supports cardiovascular health by improving lipid profiles and lowering blood pressure; and aids detoxification via its antioxidant and metal‑chelating properties.
Recommended Dosage
Typical dosing ranges from 1 to 8 g daily. Beginners may start at 1–2 g per day, gradually increasing over 2–4 weeks. Therapeutic regimens for specific conditions often use 5–10 g per day, divided between meals.
How to Use It
Stir powder into water, juice, or smoothies; blend into sauces or dressings; or consume tablets with water. For optimal absorption, take with meals. Store in a cool, dark place to preserve nutrient integrity.
Who Should Use It?
Ideal for vegetarians, vegans, athletes, and anyone seeking a whole‑food source of protein, vitamins, and antioxidants. Those with mild anemia or under heavy physical or environmental stress may particularly benefit.
Possible Interactions or Cautions
Generally well tolerated. Rarely, contaminated batches can contain microcystins—choose reputable, tested brands. Individuals with phenylketonuria should avoid due to protein content. Discontinue if gastrointestinal discomfort or allergic reactions occur.
Final Thoughts
Spirulina’s rich nutritional profile and bioactive compounds make it a versatile supplement for boosting energy, supporting immunity, and protecting against oxidative stress. Consistent, moderate dosing from quality sources maximizes its benefits.
Scientific Studies
Khan Z, Bhadouria P, Bisen PS. Nutritional and therapeutic potential of Spirulina. Curr Pharm Biotechnol. 2005;6(5):373–379. https://doi.org/10.2174/138920105774370137
Torres-Durán PV, Ferreira-Hermosillo A, Juárez-Oropeza MA. Antihyperlipidemic and antihypertensive effects of Spirulina in hypertensive patients. J Nutr. 2007;137(4):889–893. https://doi.org/10.1093/jn/137.4.889
Lee E‑K, Park H‑M, Kim J‑S, et al. Effects of Spirulina on oxidative stress and antioxidant status in healthy adults. Clin Chim Acta. 2008;396(1–2):33–38. https://doi.org/10.1016/j.cca.2008.02.002