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We are going to look deep into spirulina powder benefits. We will learn about- how spirulina powder can be beneficial, its side effects, its dosage, how can it be consumed, and more. Let’s start with knowing what spirulina is.
Spirulina is a type of cyanobacteria (blue-green algae) used as a dietary supplement (intended to supplement a person’s diet but is not considered food). Spirulina is an easily grown, non-toxic spirulina species of Arthospira bacteria.
Among the several species of Spirulina, Spirulina platensis, Spirulina Maxima, and Spirulina fusiformis are extensively used as nutrient-dense foods. Spirulina, like seaweed, grows in freshwater habitats like lakes, ponds, and rivers.
Spirulina supplements are often referred to as superfoods because of their high nutrient density (number of nutrients for the given volume of food), Phytonutrients, and antioxidants. Spirulina is frequently used as a vegan protein source, consisting of 55-70% of protein by weight.
One of the best parts of spirulina powder benefits is that it is recommended for long flights and space travels as a nutritional supplement. It is believed to have vitamin B12, but it only contains pseudo-vitamin B12.
National Center of Biotechnology Information highlights that ‘Vitamin B-12 from algae appears not to be bioavailable.’
The first use of Spirulina as a dietary supplement dates back to the ancient Aztecs as an endurance booster and also to treat various illnesses.
Spirulina is collected or grown in water pools, later freeze-dried, and then sold in either powder form or Spirulina tablets or capsules.
Spirulina powder is available in green and blue. Green Spirulina is a whole cell, whole food with a fishy scent and taste. But, Spirulina powder benefits are more in the blue one.
Blue Spirulina is an extract with a neutral taste and smell, which is more nutrient-dense and has more health benefits than the former.
1. 15 Healthy Spirulina Powder Benefits
Even though the Spirulina powder benefits are numerous, here are a few:
1.1. Excellent Nutrient Profile of Spirulina Supplements
The main part of Spirulina powder benefits is that it is highly nutritious. The microscopic blue-green algae are loaded with a lot of nutrients.
A tablespoon of dried spirulina powder contains:
- Calories-20 gms
- Carbs-2 gms
- Proteins-4 gms
- Thiamine(Vit B1)-11% of RDA
- Riboflavin(Vit B2)-15% of RDA
- Niacin(Vit B3)-4% of RDA
- Copper-21% of RDA
- Iron-11% of RDA
It also has a significant amount of Magnesium, Potassium, Manganese, Gamma-linolenic acid(an essential fatty acid), and traces of every other element the human body needs. It has both the essential omega 3 and omega 6 fatty acids.
The Spirulina supplements have an excellent protein profile with all the essential amino acids, almost comparable to eggs. Spirulina is an extremely rich source of carotenoid antioxidants such as beta carotene (provitamin A) and zeaxanthin.
It is one of the most nutrient-dense foods on earth.
1.2. Regulates Cholesterol
Cholesterol regulation is one of the most useful Spirulina powder benefits. Regular intake of Spirulina supplements positively affects regulating the body’s cholesterol.
Studies have shown that consuming Spirulina frequently positively affects blood lipids. It brings down the ‘bad’ Low-density Lipoprotein(LDL) cholesterol and triglycerides, which have deleterious effects on the heart.
It can uplift the relatively ‘good’ High-density lipoprotein(HDL) cholesterol. It prevents the clogging of blood vessels, mitigating heart disease and strokes.
1.3. Antioxidants
One of the most important Spirulina benefits is antioxidants. Oxidation is the process that leads to the inflammation of cells, which over a long time, may potentially lead to cancer. Spirulina has many antioxidants in the form of carotenoids, one of the world’s most powerful antioxidants.
Phycocyanin, a carotenoid pigment responsible for the blue/green color of the Spirulina, prevents oxidation refrains inflammation of the cells, and inhibits tumor formation.
Spirulina powder benefits include anti-inflammatory properties against allergic rhinitis. It is also proved that it increases the antioxidant enzymes in the blood.
1.4. Blood Pressure
Based on the reports of WHO, an average of 1.28 billion adults between 30-79 years have hypertension. Blood pressure increase may cause harmful effects on the body. High blood pressure is one of the major causes of premature death worldwide.
Regular Spirulina supplementation has a positive impact on blood pressure. It was found that 4.5 gms of Spirulina reduces the blood pressure in the individuals to the normal level.
It is believed that Spirulina increases the production of nitric oxide, which helps your blood vessels relax. Blood pressure regulation is one of the most profitable spirulina powder benefits.
1.5. Boon for Diabetic Patients
Spirulina supplementation regularly has a significant effect on reducing blood sugar levels. In a study with 25 people with type 2 diabetes, 2 gms of daily spirulina significantly reduced their blood sugar levels.
This suggests that Spirulina can be used in controlling type 2 diabetes. Regular Spirulina intake balances blood sugar and prevents heart disease, which can be the best Spirulina powder benefits.
When the researchers gave type 1 diabetic mice Spirulina extract orally in a 2017 study, the mice showed:
- Blood sugar levels decrease.
- Insulin level increases in blood.
- Liver enzyme markers increase.
However, more research is needed to prescribe the medication to humans to control blood sugar.
1.6. Anti-cancer Properties
Research shows that taking spirulina regularly inhibits cancer development in the body. Studies have shown that Spirulina has reduced the size of tumors significantly in animals and humans. It can be the best part of spirulina powder benefits, as it prevents the deadliest disease.
Spirulina consumption has greatly impacted cancer tumors, especially oral cancer. Oral Submucous Fibrosis(OSMF), oral cancer with precancerous lesions, was reduced by 45% in India by taking 1 gm of Spirulina daily.
More research is yet to be done to know more about the anti-cancer properties of Spirulina.
1.7. Alleviates Allergy
Some people are allergic to dust, pollen, or pets, leading to the inflammation of nasal airways. Studies have shown that taking Spirulina can alleviate the allergic reaction, especially to allergic rhinitis.
Test tube studies suggest that Spirulina can reduce the allergic reaction by preventing the release of histamines, the chemicals that are responsible for allergic reactions such as runny nose, sneezing, swelling of the soft tissues, and watery eyes.
A 2011 research shows that consuming Spirulina positively affects allergic rhinitis. Medical and pharmacological sciences studies have proved spirulina’s benefits on allergic rhinitis.
Dried spirulina intake can reduce most of the allergic symptoms, such as sneezing, nasal congestion, itching, and nasal discharge.
1.8. Alleviates Stress
Spirulina powder benefits include the regulation of mental health. Research in 2018 highlights the role of Spirulina in regulating mood disorders. Spirulina is a rich source of Tryptophan, an essential amino acid in the production of serotonin.
Serotonin is a neurotransmitter that reduces depression and anxiety. Serotonin is used in antidepressants. Serotonin regulation improves an individual’s mental health by a significant amount. Serotonin plays a pivotal role in mental health.
Thus a daily dose of Spirulina would regulate the serotonin level. However, more clinical research is yet to be conducted in this field.
1.9. Monitors Eye and Oral Health
Spirulina is highly concentrated with zeaxanthin, a plant pigment that reduces the risk of cataracts and vision loss at an early age. It decreases age-related macular degeneration. However, a lot of research is needed to know more about it.
The antibacterial properties of Spirulina promote good oral health. Research has shown that Spirulina-enhanced mouthwash alleviates the risk of gingivitis and dental plaque in people.
Another study has shown that it reduces the risk of oral cancer in people addicted to tobacco.
1.10. Immunity Booster
It is believed that Spirulina boosts our immune system as it contains a wide range of vitamins and minerals. Animal and Test tube studies have shown that Spirulina increases the production of antibodies and infection-fighting proteins in the blood.
Also, the immune-strengthening properties of Spirulina can be useful in eliminating candida cells. Research proves that white blood cell production is vital in fighting infection and chronic illnesses.
However, it is not tested in humans. Chlorella, blue-green algae, did not boost immunity in response to a flu vaccine.
1.11. Toxicity Absorber
Contamination is one of the main concerns for many infectious diseases around the world. There is a lot of risk of poisoning due to contamination in food and especially water. Spirulina is effective in treating heavy metal toxicity, according to a 2016 study review.
Due to its antitoxic properties, It is used to counteract the pollutants in the body.
A few of them are:
- Arsenic
- Fluoride
- Mercury
- Iron
Spirulina is highly used in arsenic toxicity. It greatly impacts chronic arsenic poisoning, one of the most common poisonings globally due to heavy metal contamination.
1.12. Reduces Body Weight
People starve their stomachs to lose excess fat and body weight. Spirulina is an excellent food that aims to lose weight. People take low calories to lose weight. Spirulina supplements contain all the nutrients with low calories.
So, Spirulina supplements can be a highly nutritious and low-calorie food. Spirulina is one of the most nutrient-dense foods that can supplement a balanced diet for a person on a diet.
The excellent health benefits of Spirulina make it one of the best plant-based supplements.
1.13. Boost Metabolism
The health benefits of spirulina include a boost in the metabolism. A higher rate of metabolism indicates active metabolic reactions in the body, which makes people feel active all day.
A study suggests that the uptake of 6 gms of Spirulina increases metabolic rate and healthy weight loss with enhanced quality of life.
Dr. Mehmet Oz recommends combining one teaspoon of spirulina powder with 12 ounces of lime juice and freezing the mixture in ice cube trays for a healthy boost.
According to Dr. Oz, Spirulina, lime enhances energy performance because it unlocks sugar from our cells. The cold from ice boosts metabolic energy while also giving our bodies a wake-up call.
Despite this, studies are further needed to study the benefits deeper.
1.14. Gut Health
Taking Spirulina as a part of your diet enhances your digestion. It is proven that Spirulina contains the essential amino acids that are important in the production of digestive enzymes. Regular updates of Spirulina aid your digestion.
Since it doesn’t have fiber content in it, it is recommended to add Spirulina to your fiber foods. Primary studies have found that Spirulina can also treat liver disorders like cirrhosis in people with chronic hepatitis.
Further studies are needed to confirm any benefits.
1.15. Building Muscle
Spirulina is one of the primitive blue-green algae on the planet and is one of the best supplements for building muscles. Ibnosina Journal of Medical and Biomedical Sciences has stated that adding Spirulina to your diet increases your muscles.
The study highlights that eight-week use of Spirulina increases your isometric muscle development by 22%. One of the spirulina powder benefits is its high muscle-building capacity.
Here’s another reason you can add it to your diet: it reduces muscle degeneration during exercise and prevents DOMs(Delayed-onset muscle soreness) because of its highly complex branched amino acids. Its antioxidants also prevent your muscles from fatigue, a cherry on top.
2. Dosage and Consumption of Spirulina
Spirulina powder benefits dosage depends on the individual. Many doses of Spirulina have been prescribed for the research. The optimal ibuprofen dosage will depend on your age, gender, and medical history. There is currently no reliable scientific evidence to recommend Spirulina for you.
2.1. Dosage Advice
Talk to your healthcare provider to get personalized advice about the type of diabetes, high cholesterol, hypertension, and other health conditions. Spirulina powder benefits can only be reaped to their maximum with personalized dosage 1recommendations.
Several studies have used 1-8 grams daily for 4-6 weeks to determine the hypotension results.
This is compared to a controlled trial that was administered with an oral dose for three days. Dosages must be taken as prescribed by your healthcare provider to avoid complications. Despite many Spirulina powder benefits, its usage is less due to its savory taste.
2.2. How to Eat the Blue-green Algae?
Spirulina is available in dried powder form, Spirulina tablets, and capsules. Spirulina is often used in protein and energy-boosting mixes. A spirulina-enhanced diet can be used as a medicinal food.
Spirulina’s slightly savory sea vegetable flavor is off-putting to some people. They can balance the flavor with some sweet-flavored fruits like mango and banana.
However, its intense earthiness can off-put a sweet juice or smoothie. Yet, you can make your favorite recipe without compromising the spirulina powder benefits.
Spirulina powder benefits can be obtained with a taste of flavor in the following ways-
- You can mix it in your sweet smoothie to mask the sea flavors.
- Sprinkle Spirulina onto your favorite juice for a nutritional boost.
- Add Spirulina to your matcha green tea for a creamy morning breakfast.
- Mix Spirulina to your lemon cocktail, like a lemon drop martini.
- Make energy balls with nuts, figs, and Spirulina for a superfood bite.
- Replace ground seaweed with Spirulina for a powerful flavor.
- Substitute spinach with Spirulina in your recipes.
- Spirulina is used as a green food coloring sometimes.
In some healthy restaurants, Spirulina is used in desserts. Even a small amount of Spirulina can change your drink to a deep blue-green, almost black color.
One thing you need to avoid with Spirulina recipes is, avoiding eating teaspoons of raw powder as it ‘tastes like a spoonful of flour.’
Tip: Keep water handy to prevent green teeth.
3. Side Effects and Risk Factors of Spirulina Powder
Despite its numerous spirulina powder benefits, there are a few downsides. Ignorance of them can have a negative impact on your health.
Contaminated Spirulina can often lead to side effects. The Source of Spirulina, from where it is harvested, is very important to avoid contamination. Spirulina harvested from wild habitats has a high chance of contamination.
For the following reasons, Spirulina powder benefits can’t be reaped by everyone.
3.1. Toxic Effects
Spirulina powder benefits are alleviated due to the contamination. Spirulina grown in contaminated habitats contains high amounts of heavy metals, infectious bacteria, and harmful particles called Microcystins.
Microcystins are released from the blue-green algae itself. Spirulina releases them in stressful conditions as a defense mechanism. When consumed in high amounts, these microcystins can cause damage to the liver.
Microcystins-rich algae are highly toxic to the liver. It has been a growing concern in many developed countries. However, Spirulina grown in a controlled environment, with the least stress, has very few Microcystins2.
Scientists are also experimenting with habitats for the blue-green algae to produce fewer Microcystins and how to remove them. So, buying Spirulina only from an authentic source is highly important.
3.2. Bad for Autoimmune Diseases
Spirulina indeed boosts your immune system to a greater extent. Unfortunately, in people with autoimmune diseases, this blue-green algae can worsen the conditions.
Studies highlight that Spirulina boosts your immune system by increasing the production of natural killer cells (NK cells). These natural killer cells attack foreign antigens, cancer cells, or dysfunctional body cells. They attack at the cellular level and kill them.
But in people with autoimmune disease, the increased number of natural killer cells can worsen the conditions. Sometimes it is fatal to the person. It also affects your skin and muscles in severe autoimmune responses, although it is rare.
So people with autoimmune diseases should avoid all algal supplements.
3.3. Slows Down Blood Clotting
Spirulina has an anticoagulant effect on the blood. Anticoagulants 3thin down the bloodstream and slow down the clotting of the blood.
Clotting prevents excessive blood loss during an external injury or internal bleeding.
Spirulina in people with blood disorders or in people taking blood thinners is dangerous because it prevents blood clotting, which may be fatal in most cases.
4. Who Should Avoid Consuming Spirulina?
- If you are a pregnant women
- If you are breast-feeding
- If you have any allergies to other seavegetables and seaweed
- If you have an autoimmune disease
The primary symptoms of side effects often include:
- Stomach problems
- Muscle weakness
- Liver damage
- Headache
- Insomnia
- Thirst
- Heart palpitations
However, further research is required to risk any spirulina powder benefits.
5. Bottom Line
Though there are many spirulina powder benefits, they must be taken in the prescribed dosage in a prescribed way. You need to re-check the package information and ensure you are not allergic 4to any compounds.
Avoid Spirulina in any of the above-mentioned medical conditions. Many academic research institutions are experimenting with various Spirulina powder benefits for different age groups.
Peer-reviewed studies suggest that more research is needed before any health claims relating to Spirulina can be confirmed. Among all the information in the present world, you need to follow someone who is authentic to provide medical advice correctly.
More research is yet to be done to learn more about the Spirulina powder benefits.
Read more from us here.
6. Frequently Asked Questions
6.1. Is it safe to take spirulina every day?
Yes, it is generally safe to take spirulina every day. However, avoid taking it too much in amount. Therefore, taking it in the right dosage is safe for every day.
6.2. What is the best time to take spirulina?
Spirulina is generally taken before mealtime. Taking spirulina 20-30 minutes before mealtime is recommended to attain the benefits.
6.3. Can I take spirulina on an empty stomach?
Yes, you can. Taking spirulina5 in the morning before heavy meals are recommended to maximize nutrient absorption. However, it is not necessary to only take spirulina empty stomach.
6.4. Does spirulina detox the body?
Yes! Spirulina has health benefits that help in detoxifying and removing harmful toxins 6from the body.
Suggested reading:
- Ahmad, Javed, et al. “3D printing technology as a promising tool to design nanomedicine-based solid dosage forms: contemporary research and future scope.” Pharmaceutics 15.5 (2023): 1448. ↩︎
- Massey, Isaac Yaw, et al. “A mini-review on detection methods of microcystins.” Toxins 12.10 (2020): 641. ↩︎
- Chan, Noel, Magdalena Sobieraj-Teague, and John W. Eikelboom. “Direct oral anticoagulants: evidence and unresolved issues.” The Lancet 396.10264 (2020): 1767-1776. ↩︎
- Zhang, Yuan, Feng Lan, and Luo Zhang. “Advances and highlights in allergic rhinitis.” Allergy 76.11 (2021): 3383-3389. ↩︎
- Lafarga, Tomas, et al. “Spirulina for the food and functional food industries.” Food Research International 137 (2020): 109356. ↩︎
- Aichinger, Georg, et al. “Alternaria toxins—Still emerging?.” Comprehensive reviews in food science and food safety 20.5 (2021): 4390-4406. ↩︎
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