A single tablespoon of dried spirulina powder has 4 grams of protein. It also has many essential vitamins and minerals. These include thiamin, riboflavin, niacin, copper, and iron.1 This algae is not just any superfood. It’s a nutritional powerhouse known for its health benefits.

Spirulina is a type of cyanobacteria, or “blue-green algae.” It naturally grows in fresh and saltwater areas. The ancient Aztecs ate it for its nutrients. NASA even considered growing spirulina in space for astronauts.1 Today, it’s a top supplement worldwide. It helps people increase their nutrients and fight health problems.

Why is spirulina so special? First off, it’s a top protein source with all essential amino acids.1 It’s also rich in vitamins, minerals, and antioxidants. These support heart health and boost the immune system. Spirulina’s benefits when added to your diet are vast.

Key Takeaways

  • Spirulina is a nutrient-dense blue-green algae that is rich in protein, vitamins, and minerals.
  • It contains powerful antioxidants like phycocyanin that can fight oxidative stress and inflammation.
  • Spirulina may help lower cholesterol, triglycerides, and blood pressure, supporting heart health.
  • The antioxidants in spirulina may have anti-cancer properties, inhibiting tumor growth.
  • Spirulina can enhance immune function by boosting white blood cell production and antibody levels.

What is Spirulina?

A Nutrient-Dense Blue-Green Algae

Spirulina is a kind of blue-green algae packed with nutrients.1 Just one tablespoon of dried spirulina has 4 grams of protein. Plus, it’s got vitamins like thiamin, riboflavin, niacin, and minerals like copper and iron.1 It also includes some magnesium, potassium, and manganese. This superfood only has 20 calories and less than 2 grams of carbs.2

Rich in Protein, Vitamins, and Minerals

Its protein is top-notch, offering all the essential amino acids.3 Spirulina packs a punch with B complex vitamins, beta-carotene, and vitamin E. Alongside these, you’ll find minerals such as manganese, zinc, copper, and selenium.3 It’s also rich in gamma linolenic acid, an important fatty acid. Sixty-two percent of its content is amino acids, making it a bona fide nutrient powerhouse.3

Ancient Superfood Consumed by Aztecs

The Aztecs valued spirulina for its nutrition. Now, it’s a go-to supplement for many.1 You’ll often find Spirulina maxima from Mexico and Spirulina platensis from California.3 However, in the U.S., it’s mainly produced in controlled labs.3

For adults, a typical daily dose is 4 to 6 tablets, each 500 mg.3 It’s generally safe, even in high amounts. But, watch out for possible toxins.3

Spirulina and Its Antioxidant Properties

Spirulina is a blue-green algae famous for its strong antioxidant features. Its key part, phycocyanin, not just colors it blue. It also fights against oxidative stress and inflammation in the body.4

Phycocyanin: The Powerful Antioxidant

The phycocyanin in spirulina shows great antioxidant, anti-inflammatory, and brain-protecting effects.4 Studies show it can stop the making of inflammation-promoting molecules, offering protection against health problems.4

Fighting Oxidative Stress and Inflammation

Aside from its antioxidant power, spirulina also helps with the immune system and fights certain microbes. These qualities boost its fight against oxidative stress and inflammation.4 Its antioxidants are excellent at reducing lipid peroxidation, a cause of serious diseases.4

Spirulina’s many uses include being used in various food items and even as a bacteria growth inhibitor.4 Adding it to other foods boosts the total antioxidant power. This shows how beneficial it can be in a healthy diet.4

Scientists are finding new ways to get more phycocyanin from spirulina, such as freeze-thaw methods. This boosts both the amount and purity. The antioxidant benefits of this compound are well-proven, making spirulina a leading natural antioxidant.4

In summary, spirulina’s rich phycocyanin content makes it an antioxidant powerhouse. Researchers and health lovers are paying more attention to it. Its growth in popularity means more use and benefits are yet to be discovered.4

Spirulina for Heart Health

Studies show that spirulina can lower total and “bad” cholesterol and triglycerides. It can boost “good” cholesterol too. These are all big risks for heart disease.2 A study discovered that taking 1 to 19 grams of spirulina daily for 2 to 48 weeks helped a lot. It improved these heart health markers in folks with metabolic syndrome and its related problems.2 The key is spirulina’s anti-inflammatory and antioxidant powers.

Lowering Cholesterol and Triglycerides

The protein in spirulina is great at cutting how much cholesterol your body absorbs.2 Also, the phycocyanin in it can lower triglycerides, which helps against heart disease, diabetes, and pancreatitis.2

Improving Blood Lipid Profiles

Adding spirulina to your diet won’t add to your weight and won’t affect your blood fats, sugars, or how well your liver and kidneys work.5 It can actually boost AMPK, which helps your blood fats stay healthy.5

Reducing Risk of Cardiovascular Disease

In a heart attack situation, spirulina made a big difference. It cut down the area damaged by the heart attack by 64%. And it increased the heart muscle saved by 18%.5 Heart function was also 30% better after taking spirulina compared to not taking it.5 This hints that spirulina could lower the danger of heart problems.

Anti-Cancer Potential of Spirulina

More studies are still needed, but spirulina shows promise in fighting cancer. In tests on animals, it seemed to lower cancer risks and shrink tumors from various kinds of cancer.6 The antioxidants and anti-inflammatory parts in spirulina, including phycocyanin, might be behind its anti-cancer effects. They seem to block tumor growth and kill cancer cells.6

Inhibiting Tumor Growth

Studies have looked into whether spirulina can stop tumor growth. In one, the special parts from Spirulina platensis were good at stopping liver cancer cell growth.7 A different study found that Spirulina with extra selenium made breast cancer cells stop dividing and die.6

Killing Cancer Cells

Besides halting tumor growth, spirulina’s properties might also destroy cancer cells. Some parts in spirulina, like gamma-tocotrienol and delta-tocotrienol, can make breast tumor cells die.6 Also, tocotrienols from palm, like those in spirulina, have stopped breast cancer cells from growing and helped make a helpful substance called interleukin-24.6

Spirulina for Blood Pressure Management

blood pressure

Spirulina is blue-green algae full of nutrients. It does wonders for your blood pressure. Researchers have found that 1-8 grams a day can lower both high systolic and diastolic blood pressures.1

Promoting Nitric Oxide Production

This health benefit might be due to an increase in nitric oxide. This special molecule helps blood vessels relax and open up.1 Spirulina is also good at reducing damage and stress on the heart’s blood vessels.8 So, by boosting nitric oxide levels, spirulina not only helps with blood pressure but also lowers the risk of some chronic diseases.

Relaxing Blood Vessels

Further studies show that spirulina can make blood vessels less stiff. For people with high blood pressure, this could be a big help.9 A small research on 48 patients found that adding spirulina to a salad dressing twice a day cut their blood pressure down.9

In another study, taking 4.5 grams of spirulina daily for 12 weeks dropped the systolic blood pressure of hypertensive patients.9 In Mexico, adding spirulina to the diets of patients with pre-hypertension to stage 2 hypertension also decreased their blood pressure.9 The effects were stronger in younger people.9

Although ongoing research is important, the current findings are exciting. They point to spirulina as a good addition for managing high blood pressure, especially in those with hypertension.189

Alleviating Allergic Rhinitis

Spirulina is known to help with allergic rhinitis symptoms. There’s solid evidence backing its effectiveness. In one study, it outperformed cetirizine, an antihistamine, in easing symptoms and lowering inflammation.10 It does this by fighting inflammation with its antioxidants, reducing stuffiness, sneezing, and itching. This makes spirulina a promising alternative to common allergy meds.10

Reducing Inflammation and Symptoms

Allergic rhinitis is becoming more common worldwide and affects a lot of people. Yet, we still struggle to control it well with existing methods.10 Spirulina can make a big difference, as shown by studies where it eased symptoms like a runny nose, sneezing, and itchiness better than a placebo did.10 Research reveals that spirulina is indeed effective for allergic rhinitis. Still, more studies are needed to fully understand how it helps.10

Alternative to Allergy Medications

There’s evidence that spirulina could be a good choice over traditional allergy drugs for managing allergic rhinitis. In a study with 53 people from 8 to 58 years old, it was found that symptoms like a runny nose and bad smell got a lot better.11 Their sleep, day-to-day work, and social life improved, too, after trying spirulina.11 The study also warned about potential serious side effects of standard allergy meds, raising spirulina as a safer option.11

Up to 30% of people with nasal symptoms might have allergic rhinitis. It affects one in six individuals.12 In two clinical trials, involving 215 patients in total, spirulina was found to be good at easing allergic rhinitis symptoms. This means it could lower symptoms like a runny nose and bad smell.12 Spirulina achieves this through C-phycocyanin, which fights inflammation and works as an antioxidant.12 However, the studies remind us to take the findings with care, as evidence is still limited and more research is needed.12

Boosting Immune System Function

Spirulina is packed with vitamins and minerals that are good for keeping our immune system strong. It contains vitamins E, C, and B6.13 Studies have shown that taking spirulina can increase the number of white blood cells and antibodies. These are important for fighting viruses and bacteria.13 Some research in labs suggests it might even help against herpes, the flu, and HIV. But, we need more studies to be sure about its effects in people.13

Enhancing White Blood Cell Production

Researchers have looked into how spirulina can change our immune system.13 A study by Juszkiewicz and his team in 2018 used spirulina on rowers to see its effect.13 They found interesting results. Another study, by R. Baker and others in 2017, noticed that elite athletes who do a lot of cardio had lower white blood cell counts.13 These suggest spirulina might be good in boosting white blood cell numbers, which is crucial for a strong immune system.

Fighting Viruses and Bacteria

The antioxidant and anti-inflammatory factors in spirulina might help fight off diseases.13 A study in 2009 looked at how spirulina helped athletes’ immune systems.13 Then, in 2021, a study on football players showed spirulina made their immune systems recover faster after matches.13 These results led experts like Walsh and Mathews N.M. in 2018 to suggest spirulina for athletes to keep their immune systems strong.13

Spirulina doesn’t just boost white blood cells. It may also fight against specific viruses and bacteria.13 Lab studies have shown it might help with herpes, the flu, and HIV. However, we need more research to confirm this in humans.13

Spirulina for Anemia and Iron Deficiency

Anemia often causes weak and tired feelings in older adults.14 A 2020 study showed spirulina might help anemia in pregnant people at the second trimester.15 Also, a 2021 study found it could improve iron deficiency in kids.15 Spirulina’s high iron, from 28.5 to 100 mg, is thought to do this.15 This makes spirulina a good option for anemia and low iron levels.

In developing countries, about 80% of pregnant women have anemia. In Indonesia, it’s about 40%.15 Anemia goes up from 20% in the first trimester to 70% later in pregnancy.15 Spirulina can help with anemia in the second trimester. This is shown by an increase in hemoglobin levels.15

In Indonesia, a study looked at pregnant women taking spirulina or iron for eight weeks. The spirulina group had a big jump in hemoglobin levels (p=0.001). The iron group didn’t improve much (p=0.142).15 The women taking spirulina went from 10.16 to 13.60 in hemoglobin.15 The study showed no big difference in the groups’ other details. It was about things like age, education, job, health coverage, and pregnancy stage.15

Spirulina stands out because of its rich iron and other nutrients. It’s a hopeful choice for anemia and low iron, especially for older adults and pregnant women.1415

Exercise Performance and Endurance

endurance performance

Studies show that spirulina can boost workout results. It helps you go longer and get stronger.16 Spirulina fights muscle tiredness caused by exercise. Antioxidants in it cut down on the harm from working out.17 In one test, taking spirulina made oxygen use better while biking. This shows it could help make you a better athlete.16

Combating Muscle Fatigue

Having a certain genetic type can help you make more red blood cells. This makes you better at long sports like running.16 Spirulina is packed with good stuff that boosts your energy and fights off sickness.16 By using spirulina, you might be able to work out longer. It makes your blood carry more oxygen, which means your muscles get tired less.16 So, spirulina can help you push off feeling tired during hard workouts.16

Enhancing Oxygen Uptake

FitnessGenes says taking 6g of spirulina each day is great for your performance.16 Spirulina has a lot of vitamin B12, which is key for making more red blood cells.16 It’s also full of iron. This helps make the stuff in your blood that carries oxygen.16 After working out, spirulina helps get rid of junk in your body. This makes you recover faster.16

More red blood cells from spirulina mean you can work out harder for longer.16 FitnessGenes can check your genes to see if spirulina will help you be better at sport.16

Nutrient Spirulina Beef Eggs
Amino Acids 65% ~20% ~13%
Net Protein Use 53-61% ~30% ~50%
Equivalent Protein 10g = 100g beef

Spirulina has about 65% amino acids by weight, much more than beef or eggs.17 Its Net Protein Use is between 53 and 61%, better than a lot of other proteins.17 Just 10g of spirulina has the same proteins as more than 100g of beef.17 Lots of athletes in sports that need lots of endurance have low iron storage. This hurts how they perform.17 Spirulina’s also got calcium and magnesium, which help your body in many ways.17 By eating spirulina, you add to the good stuff in your body that helps you work out better.17 Plus, spirulina’s rich in B vitamins that help your body turn food into energy. This is very good for people who work out a lot.17

Blood Sugar Control and Type 2 Diabetes

Studies in animals show spirulina might aid in lowering blood sugar. An analysis of eight human studies found promise too. It showed that taking 0.8-8 grams of spirulina daily could lower fasting blood sugar in those with type 2 diabetes.1 However, it did not affect blood sugar levels after meals or hemoglobin A1c, which is key for long-term blood sugar control.18 Yet, more studies are necessary to see spirulina’s full role in type 2 diabetes.

Study Findings
Long-term study involving 1297 type 1 Diabetes patients showed immense improvement over one year using Spirulina19
Study in 2013 demonstrated that Phycocyanin found in Spirulina improves insulin function and regulates lipid metabolism for type 2 diabetes patients19
Study in 2015 indicated that Spirulina worked well to stop nerve damage, like diabetic neuropathy19
January 2016 study showed that Spirulina dealt with insulin resistance and beat back diabetes by stopping lipid oxidation19
Research hints that Spirulina might help in wound care and rebuilding blood vessels in Type 1 diabetes patients19

Although more research is vital, ideas are pointing in a good direction. It suggests that adding spirulina to your diet and lifestyle could aid type 2 diabetes. This might help with controlling blood sugar.11819


Spirulina is a special type of blue-green algae packed with powerful nutrients. It has lots of protein, vitamins, minerals, and antioxidants.20 Studies show spirulina may help the heart, lower blood pressure, boost the immune system, and fight cancer.2120

Vital research on spirulina is ongoing. It aims to fully grasp its health benefits. Current findings suggest adding spirulina to your diet is smart.20 It may ease allergy symptoms, help control blood sugar, and combat anemia. Its health benefits are impressive.2120

The world’s interest in spirulina is growing. There’s much more to learn about its health perks.20 Using spirulina means taking a step towards better health. It lets people be more in control of their well-being. The future looks bright for this ancient nutrient-rich algae.

Source Links

  1. https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina
  2. https://www.webmd.com/diet/spirulina-health-benefits
  3. https://www.mountsinai.org/health-library/supplement/spirulina
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10027845/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9113432/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308567/
  7. https://journal.zums.ac.ir/article-1-7355-en.html
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468496/
  9. https://www.mdpi.com/2072-6643/16/5/642
  10. https://pubmed.ncbi.nlm.nih.gov/18343939/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7416373/
  12. https://www.medrxiv.org/content/10.1101/2021.10.21.21265199v1.full
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9612057/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012879/
  15. https://www.internationaljournalofcaringsciences.org/docs/28_nurhayiati_original_13_3.pdf
  16. https://www.fitnessgenes.com/blog/spirulina-endurance-performance
  17. https://www.freshspirulina.com.au/spirulina/spirulina-for-athletes/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8212345/
  19. https://grow-organic-spirulina.com/blog/benefits-of-spirulina-for-diabetes-patients/
  20. https://www.health.com/spirulina-7497604
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/

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