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10 Health Benefits of Spirulina
10 Health Benefits of Spirulina
It is loaded with various nutrients and antioxidants that may benefit your body and brain.
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It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to
as blue-green algae.
Just like plants, cyanobacteria can produce energy from sunlight via a process called
photosynthesis.
Spirulina was consumed by the ancient Aztecs but became popular again when NASA proposed
that it could be grown in space for use by astronauts (1).
A standard daily dose of spirulina is 1–3 grams, but doses of up to 10 grams per day have been
used effectively.
This tiny alga is packed with nutrients. A single tablespoon (7 grams) of dried spirulina powder
contains (2):
Protein: 4 grams
Vitamin B1 (thiamine): 11% of the RDA
It also contains decent amounts of magnesium, potassium and manganese and small
amounts of almost every other nutrient that you need.
In addition, the same amount holds only 20 calories and 1.7 grams of digestible carbs.
Gram for gram, spirulina may be the single most nutritious food on the planet.
The quality of the protein in spirulina is considered excellent — comparable to eggs. It gives all
the essential amino acids that you need.
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It is often claimed that spirulina contains vitamin B12, but this is false. It has pseudovitamin B12,
which has not been shown to be effective in humans (3, 4).
SUMMARY
Spirulina is a type of blue-green algae that grows in both salt and fresh water. It may be
one of the most nutrient-dense foods on earth.
This damage can drive chronic inflammation, which contributes to cancer and other diseases
(5).
Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.
Its main active component is called phycocyanin. This antioxidant substance also gives spirulina
its unique blue-green color.
Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules,
providing impressive antioxidant and anti-inflammatory effects (6, 7, 8).
SUMMARY
Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and
anti-inflammatory properties.
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As it turns out, spirulina positively impacts many of these factors. For example, it can lower total
cholesterol, “bad” LDL cholesterol and triglycerides, while raising “good” HDL cholesterol.
In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved
these markers (9).
Another study in people with high cholesterol determined that 1 gram of spirulina per day
lowered triglycerides by 16.3% and “bad” LDL by 10.1% (10).
Several other studies have found favorable effects — though with higher doses of 4.5–8 grams
per day (11, 12).
SUMMARY
Studies indicate that spirulina can lower triglycerides and “bad” LDL cholesterol and
may simultaneously raise “good” HDL cholesterol.
This is known as lipid peroxidation, a key driver of many serious diseases (13, 14).
For example, one of the key steps in the development of heart disease is the oxidation of “bad”
LDL cholesterol (15).
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In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced
markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood (18).
SUMMARY
Fatty structures in your body can become oxidized, driving the progression of many
diseases. The antioxidants in spirulina can help prevent this.
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Research in animals indicates that it can reduce cancer occurrence and tumor size (19, 20).
Spirulina’s effects on oral cancer — or cancer of the mouth — have been particularly well
studied.
One study examined 87 people from India with precancerous lesions — called oral submucous
fibrosis (OSMF) — in the mouth.
Among those who took 1 gram of spirulina per day for one year, 45% saw their lesions
disappear — compared to only 7% in the control group (21).
When these people stopped taking spirulina, almost half of them redeveloped lesions in the
following year.
In another study of 40 individuals with OSMF lesions, 1 gram of spirulina per day led to greater
improvement in OSMF symptoms than the drug Pentoxyfilline (22).
SUMMARY
Spirulina may have anti-cancer properties and appears especially effective against a
type of precancerous lesion of the mouth called OSMF.
While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce
blood pressure in individuals with normal levels (10, 11).
SUMMARY
A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor
for many diseases.
It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.
Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is
evidence that it can be effective (24).
In one study in 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms
like nasal discharge, sneezing, nasal congestion and itching (25).
SUMMARY
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Spirulina supplements are very effective against allergic rhinitis, reducing various
symptoms.
The most common one is characterized by a reduction in hemoglobin or red blood cells in your
blood.
In a study in 40 older people with a history of anemia, spirulina supplements increased the
hemoglobin content of red blood cells and improved immune function (27).
Keep in mind that this is just one study. More research is needed before any recommendations
can be made.
SUMMARY
One study suggests that spirulina can reduce anemia in older adults, though more
research is needed.
Certain plant foods have antioxidant properties that can help athletes and physically active
individuals minimize this damage.
Spirulina appears beneficial, as some studies pointed to improved muscle strength and
endurance.
In two studies, spirulina enhanced endurance, significantly increasing the time it took for people
to become fatigued (28, 29).
SUMMARY
Spirulina may provide multiple exercise benefits, including enhanced endurance and
increased muscle strength.
In some cases, it has outperformed popular diabetes drugs, including Metformin (30, 31, 32).
In a two-month study in 25 people with type 2 diabetes, 2 grams of spirulina per day led to an
impressive reduction in blood sugar levels (9).
HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is
substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-
related death by 21% (33).
However, this study was small and short in duration. More studies are necessary.
SUMMARY
Some evidence suggests that spirulina may benefit people with type 2 diabetes,
significantly reducing fasting blood sugar levels.
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It may improve your levels of blood lipids, suppress oxidation, reduce blood pressure and lower
blood sugar.
While more research is needed before any strong claims can be made, spirulina may be one of
the few superfoods worthy of the title.
If you want to give this supplement a try, it’s widely available in stores and online.
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