Blue Spirulina is not just a pretty face; it has numerous health benefits.
Spirulina is blue-green algae that’s packed with vitamins, minerals, antioxidants, and protein. It has a long history as a superfood. First eaten by the ancient Aztecs for its nutrition, spirulina was used more recently as a supplement for NASA astronauts on space missions. It’s been used as a food source for several centuries in Mexico and some African countries, and in the U.S., it’s been sold in supplement form since the 1970s.
Today, research supports many of the potential benefits of spirulina, and researchers continue to study its potential for treating health concerns. Spirulina is available in powder, capsule, and tablet forms, and it’s added to certain protein bars, smoothies, and juices.
Spirulina protein
Spirulina is rich in plant protein. Protein makes up 65% to 70% of its content. Most of this protein comes from phycocyanin, a pigment that gives spirulina its blue-green color.
1. Rich in many nutrients
Spirulina is packed with nutrients. A single tablespoon (tbsp), or 7 grams (g), of dried spirulina powder, contains:
Protein:Â 4 g
Thiamin:Â 14% of the Daily Value (DV)
Riboflavin:Â 20% of the DV
Niacin:Â 6% of the DV
Copper:Â 47% of the DV
Iron:Â 11% of the DV
In addition, the same amount contains only 20 calories and less than 2 g of carbohydrates.
Spirulina also provides a small amount of fat — around 1 g per tbsp (7 g) — including both omega-6 and omega-3 fatty acids in an approximately 1.5 to 1 ratio.
Plus, the quality of the protein in spirulina is considered excellent and provides all of the essential amino acids that your body needs.
Note that 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.
SUMMARY
Spirulina is a type of blue-green algae that grows in both salt and fresh water. It is highly nutritious and a great source of protein, copper, and B vitamins.
2. Boasts powerful antioxidant and anti-inflammatory properties
The main component of spirulina is called phycocyanin, which is an antioxidant that also gives it its unique blue color.
Phycocyanin can help fight oxidative stress by blocking the production of molecules that promote inflammation and providing impressive antioxidant and anti-inflammatory effects.
SUMMARY
Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.
3. May lower cholesterol and triglyceride levels
Spirulina can help lower total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, and triglycerides, while also increasing high-density lipoprotein (HDL) or good cholesterol, which are all risk factors for heart disease.
According to one review, spirulina was able to significantly improve these markers in people with metabolic syndrome and related disorders.
SUMMARY
Studies indicate that spirulina can lower triglycerides and improve cholesterol levels, which may support heart health.
4. Protects LDL cholesterol from oxidation
Fatty structures in your body are susceptible to oxidative damage. This is known as lipid peroxidation, a key driver of many serious diseases.
Research found that the antioxidants in spirulina may be particularly effective at reducing lipid peroxidation.
In fact, one small study showed that spirulina supplementation was able to reduce exercise-induced lipid peroxidation, inflammation, and muscle damage in 17 rugby players.
SUMMARY
Fatty structures in your body can become oxidized, driving the progression of many diseases. Some research suggests that the antioxidants in spirulina may help prevent this.
5. May have anti-cancer properties
While more studies are needed, some evidence suggests that spirulina has anti-cancer properties.
Research in animals indicates that it may help reduce cancer occurrence and tumor size in various cancers.
SUMMARY
Spirulina may have anti-cancer properties. However, more research is needed.
6. May reduce blood pressure
One review of five studies found that taking 1-8 g of spirulina per day could significantly reduce both systolic and diastolic blood pressure, especially for people with high blood pressure levels.
This reduction is thought to be driven by an increased production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate.
SUMMARY
Spirulina may increase production of nitric oxide and reduce blood pressure levels, a major risk factor for many chronic conditions.
7. Improves symptoms of allergic rhinitis
Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective.
For instance, one study found that spirulina was more effective than cetirizine, an antihistamine used to treat allergies, in improving symptoms of allergic rhinitis and decreasing inflammation.
However, more research is needed.
SUMMARY
Spirulina supplements may be effective against allergic rhinitis, but more research is needed.
8. Could be effective against anemia
A 2020 study found that taking spirulina may improve anemia in pregnant people during the second trimester. In 2021, researchers also found it may also improve iron deficiency in young children.
However, more high-quality, recent studies are still needed.
SUMMARY
Research suggests that spirulina may improve anemia in pregnant people, as well as iron deficiency in children.
9. May improve muscle strength and endurance
Exercise-induced oxidative damage is a major contributor to muscle fatigue.
Spirulina may help reduce this, as research points to improved muscle strength and endurance.
In another study, spirulina supplementation was able to improve oxygen uptake during an arm cycling exercise, with researchers noting that it could act as an ergogenic aid to enhance athletic performance.
SUMMARY
Spirulina may provide multiple exercise benefits, including enhanced endurance and increased muscle strength.
10. Could support blood sugar control
Animal research suggests that spirulina could help lower blood sugar levels.
However, according to one review of eight studies on humans, spirulina supplementation in doses ranging from 0.8-8 g daily could significantly reduce fasting blood sugar levels in people with type 2 diabetes.
However, there was no significant effect on blood sugar levels after eating or levels of hemoglobin A1c, which is used to measure long-term blood sugar control.
Therefore, more research is needed.
SUMMARY
Some evidence suggests that spirulina may benefit people with type 2 diabetes by significantly reducing fasting blood sugar levels. Still, more studies are needed.
Frequently asked questions
What does spirulina do to the body?
Spirulina contains protein, vitamins, and minerals and has antioxidant properties. It may help manage inflammation, blood sugar, cholesterol, and blood pressure, among other benefits.
Who should not take spirulina?
Spirulina is generally considered safe. The Dietary Supplements Information Expert Committee (DSI-EC) has said that it does not pose a major risk to health. However, it may cause some side effects such as difficulty sleeping and problems with digestion.
People taking certain blood-pressure-lowering, immunosuppressant, or cholesterol-lowering medications, may need to avoid spirulina due to the potential for interaction with certain chemicals in spirulina.
Always check with a doctor that spirulina is safe for you to use, follow any instructions with care, and obtain your supplements from a reputable source. Some products may be contaminated with heavy metals and other toxins or bacteria.
Learn more about the side effects and risks of spirulina.
Is it good to take spirulina every day?
Most people who use spirulina take up to 10 grams every day for up to 6 months. A doctor can advise on how often to use it, how much to take, and for how long.
How to Add Spirulina to Your Diet
Experts recommend taking no more than 8 grams of spirulina a day. That’s a little more than two teaspoons of the blue-green algae. You can use it in the following ways:Â
Spirulina powder Try adding the powder to guacamole, hummus, or pesto. You can also sprinkle it on popcorn and salads, or mix it into energy balls or granola bars. Spirulina has an earthy, fishy flavor that some people may find off-putting.Â
Risks and Side Effects
Blue spirulina is generally considered safe for consumption when used in appropriate amounts. However, as with any food or dietary supplement, there are a few potential risks and side effects to be aware of, including the risk of an allergic reaction and potential digestive issues, such as stomach cramps, nausea or diarrhea.
It’s also important to be aware that if blue spirulina is not sourced from reputable suppliers or processed under proper conditions, there is a risk of contamination with harmful substances such as heavy metals or microorganisms. To minimize this risk, it’s important to purchase blue spirulina from trusted sources.
Blue spirulina may interact with certain medications, such as immunosuppressants or anticoagulants. If you’re taking any medications or have underlying health conditions, consult with a health care professional before incorporating blue spirulina into your diet.
Also, exercise caution before using it if you are pregnant or breastfeeding.
The bottom lineÂ
Conclusion: Spirulina is a type of cyanobacteria — often referred to as blue-green algae — that is highly nutritious.Â
Studies show that it may improve cholesterol and triglyceride levels, suppress oxidation, reduce blood pressure, and lower fasting blood sugar levels. However, more research is needed.
Blue spirulina is a natural extract derived from certain species of blue-green algae, particularly Arthrospira platensis. It’s a vibrant blue colour, making it a popular ingredient in the food and beverage industry, as well as in health and wellness products.
Blue spirulina is rich in antioxidants and some immune-boosting micronutrients, including vitamin C and vitamin E. It may also promote muscle recovery, and some studies suggest it may have anti-cancer properties.
The colorant is largely used in the culinary world to add a bright blue color to baked goods, desserts and other dishes. When using it, start with a small amount (about ¼ teaspoon), and increase as needed.
Sep 18, 2023
Written By Joe Leech, MS
Edited By Alina Sharon
Medically Reviewed By Amy Richter, MS, RD
Reprinted-
Disclaimer:
Always speak with your doctor before taking any action regarding your health. Supplements have a wide range of potential effects and it's important to ensure that they are right for you. This article is not intended to diagnose, treat, or cure any disease.
This post is based on general knowledge and does not provide specific medical advice.
Source :
Comments