Spirulina is a type of cyanobacterium (often called blue-green algae) known for its high nutritional value and use as a dietary supplement. Unlike true algae, it is a prokaryotic microbe, but it shares the photosynthetic abilities of plants and algae.[1][2][3]
Key Characteristics
- Nutritional Profile: Spirulina is extremely nutrient-dense, containing up to 60% protein by dry weight. It also provides vitamins (A, C, and E), minerals (iron, calcium, magnesium, potassium, and more), essential fatty acids (like γ-linolenic acid), and antioxidant pigments (notably phycocyanin, which gives its blue color).[2][3][1]
- Forms: Available as powder, tablets, or capsules for dietary use.
- History: Consumed by ancient cultures such as the Aztecs. NASA has proposed its use for astronauts due to its compact nutrition.[1]
- Cultivation: Grows in alkaline, mineral-rich waters and is cultivated worldwide for human and animal nutrition.[3][2]
Documented Health Benefits
- Antioxidant and Anti-inflammatory: Phycocyanin, its most notable compound, has strong antioxidant and anti-inflammatory properties.[2][1]
- Cardiovascular Health: Can lower cholesterol, improve lipid profiles, and reduce blood pressure.[4][1][2]
- Immune Support: Boosts immune function, enhances antibody production, and may help protect against infections.[5][4][2]
- Allergy Relief: Shown to help relieve symptoms of allergic rhinitis (nasal allergies).[5][1]
- Blood Sugar Regulation: Some evidence supports benefits for lowering or stabilizing blood glucose.[1][2]
- Anemia: May help prevent or treat anemia due to its iron content and bioavailability.[2]
- Other: Possible positive effects on muscle endurance, weight management, and oral/eye health.[6][4][1][2]
Potential Risks and Considerations
- Toxin Contamination: If harvested from unregulated sources, Spirulina may be contaminated with harmful toxins like microcystins or heavy metals.[2]
- Side Effects: Generally safe for most, but rare reactions (such as gastrointestinal upset or allergic responses) are possible. Doses of 3–10g/day are considered safe for adults, with up to 30g as a maximum limit.[2]
- Not for All Populations: Some individuals (such as those with certain autoimmune conditions or phenylketonuria) should consult a healthcare provider before use.[2]
Dark green, round, flat Spirulina tablets piled in a white, shallow bowl.
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- https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina
- https://pubmed.ncbi.nlm.nih.gov/35916491/
- https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/spirulina
- https://www.webmd.com/diet/spirulina-health-benefits
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3136577/
- https://www.britannica.com/science/spirulina
- https://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)
- https://www.webmd.com/vitamins/ai/ingredientmono-923/blue-green-algae
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