Is spirulina really good for you? 5 Health Benefits to Know

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 is a common ingredient in smoothies, juices, and more. NASA has even found a way to recreate it, growing it in space to help astronauts stay healthy, as reported in the Journal of Marine Medicine.

Now, spirulina is one of the most popular supplements on the market. However, you should still use caution, as research into 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, considered to be the oldest life form on Earth. It is a cyanobacteria that uses photosynthesis to create energy like plants. Because of its natural nutritional content, it has been called a superfood for humans, but what effect does it really have on 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 such as thiamine for healthy metabolism and vitamin A for vision, as well as minerals such as copper and iron that help improve immunity. There are also other nutrients like omega-6 and omega-3 fatty acids that fight inflammation, and antioxidants like phycocyanin and beta-carotene that help reduce the risk of certain diseases. With a protein content of 60%, spirulina provides more protein than most vegetables and is a popular source of protein for vegetarians and vegans.

According to the United States Department of Agriculture, one teaspoon of dried spirulina contains 20 calories and the following nutrients:

Dried Spirulina (1 tablespoon)
vitamin	quantity
Protein	4 grams
Calcium	8.4 mg
Thymine	14% Daily Value (DV)
Riboflavin	20% of Daily Value (DV)
niacin	6% of Daily Value (DV)
copper	47% of Daily Value (DV)
iron	11% Daily Value (DV)

Spirulina also contains small amounts of magnesium, potassium and manganese.

All of these vitamins and nutrients can help you meet your daily nutritional needs.

It can support healthy cholesterol

Spirulina has been found to reduce “bad” and total cholesterol and triglycerides, while increasing good cholesterol, high-density lipoprotein (HDL). It prevents fat and cholesterol in your blood from clogging your arteries, which in turn puts pressure on your heart. A small study found that people who took 1 gram of spirulina daily had lower cholesterol 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. Importantly, spirulina’s effects on the immune system make it dangerous for those with autoimmune diseases such as lupus, according to WebMD.

Spirulina’s anti-inflammatory properties may also benefit people with allergies to common culprits such as dust, pollen, and pet dander. It has been explored as an alternative treatment for allergic rhinitis symptoms, although more research is needed.

It can lower blood pressure

Spirulina can increase the production of nitric oxide, which relaxes blood vessels and helps them to dilate. Several studies have found that a daily dose of spirulina can help lower both systolic and diastolic pressure (numbers one and two in blood pressure readings). It has also shown positive effects for those with high blood pressure.

It can support eye health

Spirulina can also benefit eye health. It is rich in beta-carotene, an antioxidant that the body converts into vitamin A. Vitamin A helps prevent vision loss and promote eye health, according to the American Academy of Ophthalmology.

According to the Icahn School of Medicine at Sinai, spirulina also contains high concentrations of zeaxanthin, which can reduce the likelihood of cataracts and age-related macular degeneration. Some animal studies have supported spirulina’s eye health benefits, but more research is needed to learn more about how it benefits humans.

Dangers and disadvantages of spirulina

When discussing any superfood, it’s important not to focus solely on the hype and ignore the potential risks. Here’s what to keep in mind 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. Most 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 that fight inflammation, which can lead to cancer. For example, it contains phycocyanin, which has been found to reduce inflammation while inhibiting the growth of cancer cells. However, studies examine the exact link between spirulina and cancer, if any.

Researchers are also studying spirulina and its potential prevention and treatment of flu, herpes, and HIV, but again, more studies are needed.

It is not fixed

There are many spirulina products on the market today, but be careful when shopping.

As with all supplements, spirulina is not regulated by the Food and Drug Administration. Some spirulina products have been found to contain contaminants, especially if they were grown in forested areas that contain heavy metals. These pollutants can damage your liver with enough exposure.

Additionally, some products may contain more or less spirulina than what is listed on the label.

Side effects and safety precautions

Spirulina is widely considered safe in regular doses, and the Expert Committee on Nutrient Information gives it a Class A safety rating. However, some possible side effects include trouble sleeping, digestive 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 designed to lower blood pressure, cholesterol or immune system function. In addition, it is not recommended for the following groups of people:

• Pregnant women
• the children
• People with autoimmune diseases
• Those who are about to have or have had surgery

Before using spirulina, always check with your doctor about any potential drug interactions, and buy it from a reputable retailer to ensure its legitimacy and safety.

How to take spirulina

One of the benefits of spirulina is its versatility. Sold in most health food stores, it is available as a tablet, capsule or powder supplement. It has a bitter smell, but mixing it with yogurt or honey can mask it.

Dosages may vary. Before you take spirulina, ask your doctor how often you should use it and how much you should eat. You can also bring it to your appointment so your doctor can double check the brand and confirm it’s safe for you.

Spirulina can be a beneficial addition to your health diet, but research continues to determine how it affects the human body. Pay attention to new studies and buy evaluated products from reputable brands. Spirulina isn’t right for everyone, but your doctor can help steer you in the right direction.