Vitamins A, E, and K, fat, fatty acids (DHA, EPA), minerals, and beta-carotene are among the nutrients in spirulina. It provides some protein but not enough essential amino acids for optimal bodily function (unless you have a medical condition like phenylketonuria, or “PKU”), which requires you to avoid certain amino acids. Spirulina can be regarded as a vegan source of protein because it is derived from bacteria (cyanobacteria).
It’s also significant to remember that the B12 found in spirulina differs from the kind that your body normally absorbs. Your B12 requirements will probably need to be met somewhere else, particularly if you eat a vegetarian or vegan diet, which might be low in B12. Adults over 60 are also shown to have lower B12 levels.
What makes B12 so vital? Because the production of red blood cells requires B12. Furthermore, it is essential for the growth of brain and nerve cells. Inadequate intake of B12 can result in fatigue, cognitive decline, depression, and various forms of anemia.
Because dietary supplements are not required like the regulations of medications in the US, the Food and Drug Administration (FDA) does not have to certify their safety and how effective they are before placing the product on the market. When possible, choose a supplement that has received independent verification from ConsumerLab, NSF, or USP. But still, be mindful that just because supplements have undergone independent testing, that does not guarantee that they are universally safe or effective. It is very important that you discuss any supplements you want to take with your healthcare provider and inquire about any possible interactions with other medications or supplements.
Supplement Facts
Phycocyanins, fatty acids, protein, vitamins, and minerals are the active ingredient(s).
Other Name(s): Tecuitlatl (Aztec), dihé (Chadic language, Africa), blue-green algae7.
Legal Status: Dietary component that was “grandfathered” (legally marketed prior to 1994)
Suggested Usage
From one gram daily for six months to nineteen grams daily for two months. is what has been used in research studies.
Safety Concerns
Allergy, toxins (cyanobacteria), and heavy metals (lead, cadmium, arsenic, and mercury)
Applications of Spirulina
A licensed dietitian, qualified healthcare practitioner, pharmacist, or other healthcare provider should evaluate and customize each patient’s use of supplements. Keep in mind that no dietary supplement is meant to treat, prevent, or avoid any illness.
Some claim that there are several health benefits to spirulina. Researchers have looked at, but have not proven, the effects of spirulina on a variety of health issues, including, but not restricted to:
Cancer
Obesity
Liver health
Blood pressure
Levels of cholesterol
Antioxidant capabilities
Blood sugar management
We’ll look at the scientific evidence supporting spirulina’s beneficial effects on certain health issues.
Capacity of Antioxidants
According to a collection of research done in 9 studies of 415 individuals, spirulina boosted total antioxidant capacity (TAC) and superoxide dismutase (SOD). The trials used a wide range of spirulina dosages, varying from one to eight grams (g) per day. Many of the studies that were part of the research project only had a tiny sample size; therefore, their findings could not be very informative. Although not extraordinarily potent, the effects were generally more pronounced in those who consumed five grams or more of spirulina daily.
The result? Consuming meals high in antioxidants can help our systems produce less inflammation. Try including as many nutrient-dense foods as you can afford into your diet to increase the amount of antioxidants it contains. Organic food isn’t necessary. Vegetables, fruits, and whole grains all support your body’s ability to produce antioxidants and lower inflammation. Do not rely only on spirulina.
Blood Pressure
To investigate the potential effects of spirulina on blood pressure, researchers conducted a meta-analysis (a compilation of multiple research papers on a particular topic) of five randomized controlled trials, including 230 people. Subjects in the various research studies consumed spirulina at volumes ranging from 1 to 8 grams per day. The studies ranged in length from two to twelve weeks, and many of them were small, so it’s possible that they weren’t able to provide much information.
Spirulina was found to reduce blood pressure in two ways: the diastolic blood pressure dropped by 7.02 millimeters of mercury (mmHg) and the systolic blood pressure by approximately 4.59 mmHg when the data from these studies were aggregated and evaluated. The top number, or systolic pressure, indicates the pressure within your arteries during a heartbeat. The pressure in your arteries between heartbeats is measured by your diastolic pressure (bottom number). Those with high blood pressure already had the largest reduction in blood pressure noticed during the experiments.
The scientists emphasized that more research is required before we can begin advocating that anyone with high blood pressure start consuming spirulina.
Blood Sugar Regulation
Have you ever eaten something sugary and then felt jittery afterwards? That could indicate that your blood sugar is fluctuating quickly. For those managing eating disorders such as type I or type II diabetes and other conditions, this can be a catastrophic situation.
Uncontrolled blood sugar increases have the potential to harm your health over time. In the worst scenario, illnesses like diabetes may require you to amputate sections of your body, have heart attacks, kidney failure, or strokes that result in paralysis of certain body parts. In studies involving humans have shown that spirulina can lower sugar levels in the blood.
However, it is unlikely to be able to reverse long-term severe damage caused by uncontrolled blood sugar levels. And why? It might be the amount of protein and fiber it contains, or phycocyanin, which has some anti-inflammatory properties. Researchers are still trying to figure it out.
A meta-analysis evaluating spirulina’s impact on blood sugar and other outcomes includes 14 studies with 510 people suffering from metabolic syndrome. This could include elevated blood pressure, high triglycerides, low HDL (“good cholesterol”), weight gain, and high blood sugar. Moreover, the included studies tended to have smaller sample sizes (lower statistical power). Individuals consumed one to eight grams of spirulina daily. Certain doses of spirulina were associated with lower blood sugar and insulin levels in certain trials. Before medical professionals advise spirulina to lower insulin and blood sugar levels, more research is required.
Explore your food intake, medication routines, and more by working with a team that includes a registered dietitian nutritionist (RD or RDN), ideally a Certified Diabetes Care and Education Specialist (CDCES). RDs/RDNs can assist you in strengthening your resources and ability to prevent blood sugar spikes, which may improve your mood. Remember that blood sugar management can be difficult, but you don’t have to do it by yourself!
Cancer
Unfortunately, the effects of spirulina on cancer have not been thoroughly studied in any well-conducted human research. Numerous investigations have been conducted using animals or test tube cells.
It is safe to say that more well-constructed studies looking at its impact on humans is needed.
Levels of Cholesterol
Researchers carried out a meta-analysis of seven controlled studies including 522 people to see how spirulina affected cholesterol levels. Spirulina was found to lower triglycerides (by 44.23 milligrams per deciliter), low-density lipoprotein (LDL) by 41.32 milligrams per deciliter, and total cholesterol (by 46.76 mg/dL). Additionally, it raised high-density lipoprotein (HDL), or “good” cholesterol, by 6.06 mg/dL.
Why did spirulina do this? The answer is unknown. It could be its nutritional profile (fiber, fatty acids like DHA and EPA), antioxidant capability, or a combination of the above. Exactly what scientists are unsure.
Liver Function
The effects of spirulina on the health of the liver in MASLD patients have been investigated. However, the study was small it only included 13 people. Until more research is done, there is no clear evidence to support the use of spirulina to support a healthy liver.
Syndrome Metabolic
Researchers have also looked into how spirulina affects metabolic syndrome. The combination of elevated blood pressure, high blood sugar, high cholesterol, and excess fat around the waist are all indicators of metabolic syndrome. Your health may suffer, and you run a increased risk of illness such as heart attack, stroke, and type II diabetes if you have metabolic syndrome.
Data from eighteen trials were included in one meta-analysis. It was suggested that high blood pressure, high blood sugar, and high cholesterol—all components of metabolic syndrome could be lowered with the use of spirulina. Although spirulina may influence these results, it’s crucial to remember that other factors, such as your emotional well-being, exercise, and your current overall eating pattern, should also be considered. Spirulina is unable to resolve these major issues alone.
Think about collaborating with a team that consists of a Board Certified Specialist in Obesity and Weight Management (CSOWM) and a registered dietitian nutritionist (RD or RDN). You can investigate your food, exercise, medication habits, and more with the assistance of RDs and RDNs. It is noteworthy that there exists a strong correlation between obesity and the determinants of health and health inequities, both of which demand attention. They can also assist you in expanding your toolset and improving your ability to feel better.
Obesity
Spirulina’s impact on weight management among those managing obesity was examined by researchers. Five studies were done. Spirulina reduced weight by 2.82 pounds in overweight people and 4.55 pounds in obese people. Clinically speaking, though, this is insufficient to support the use of spirulina in the treatment of obesity.
The Last Two Cents
Protein, minerals, antioxidant properties, fat-soluble vitamins (such as A, E, and K), and beta-carotene are all found in spirulina. Overall, it doesn’t seem like it is a cure for all illnesses, but at the same time, it doesn’t hurt to include it in your diet. Like most things, you have to try it for yourself to see how it works for you based on the information you receive.