Spirulina: Health Benefits and Side Effects

 

Spirulina is considered a "superfood" due to its rich source of various nutrients and antioxidants. Increasingly trendy for its pop of color, spirulina is also known for its health benefits.

What Is Spirulina?

Spirulina is a blue-green algae that is believed to be one of the oldest life forms on Earth. It is usually harvested from bodies of water such as lakes or farmed in ponds. Phycocyanin is also what gives spirulina its blue-green color. The first known people to recognize spirulina's nutritional properties are the ancient Aztecs. Endurance runners used it because it was thought to help them sustain long runs and treat various diseases.

Spirulina is also becoming a part of astronauts' diets due to its high concentration of macronutrients, vitamins, and minerals. It may help ensure that astronauts receive a nutritionally complete diet in high stress and intensity missions.

Spirulina can grow in both fresh and salt water and research supports many of its health benefits. One tablespoon or 7 grams of dried spirulina powder contains 4 grams of protein, many B vitamins, copper, iron, magnesium, and potassium. Spirulina also contains a source of omega-6 and omega-3 fatty acids important for heart and brain health.

 

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How to Use Spirulina

While it is always a good idea to get most of your nutrients through food, spirulina can help to fill in some gaps or give you an extra nutrition boost. With a varied diet that contains fruits, vegetables, whole grains, proteins, and fats, supplementation is not generally necessary. However, spirulina contains a number of vitamins, minerals, and antioxidants that are important for health and well-being.

For individuals who struggle to get enough protein, spirulina can be a good addition to the diet. While spirulina will not supplement all of the protein you need in a day, the amount is comparable to that of meat and soybeans. Approximately 5 to 15 grams of spirulina provide about 3 to 9 grams of protein. Mix spirulina powder into yogurts or smoothies to increase your protein intake even more.

Some individuals may have a difficult time getting enough iron, particularly vegans and vegetarians. Spirulina may be helpful in boosting iron for those not eating enough food sources of it. In one study, 240 children with iron deficiency anaemia were given spirulina supplements or a placebo to take for 6 months. Those who took the spirulina supplements had faster reversal and recovery from iron deficiency anaemia compared to the placebo group. Spirulina may play an important role in increasing iron for those who cannot get enough through food.

If you are looking to up your antioxidant intake, spirulina may be a superfood to add to your diet. There is significant evidence for spirulina's antioxidant and anti-cancer effects. It can be taken in supplement form as an addition to a diet rich in a variety of fruits and vegetables.

 

Health Benefits of Spirulina

 

Protect Against Oxidative Damage

Oxidative damage from the environment can harm cells and contribute to chronic inflammation and cancer. Spirulina is a rich source of antioxidants, which can help protect against oxidative damage. There is evidence for its anti-inflammatory and anti-cancer functions and is even being used in development of a potential anti-cancer drug.

 

Decrease Risk of Heart Disease

Spirulina may help decrease the risk of heart disease by lowering triglycerides and LDL or "bad" cholesterol and raising HDL or "good" cholesterol. In one study that looked at individuals with high cholesterol, taking one gram of spirulina per day for 12 weeks lowered triglycerides by 16.3% and LDL cholesterol by 10.1%.

 

Reduce Blood Sugar

Spirulina taken in powder or supplement form may have benefits for decreasing the risk of cancer, lowering triglyceride and LDL cholesterol levels, and decreasing fasting blood sugar. Spirulina may play a role in decreasing fasting blood sugar in individuals with type 2diabetes.

 

Also Read: How to Lower Your Cholesterol Naturally

Improve Muscle Strength and Power

Some studies show spirulina's role in improving muscle strength and endurance and it is increasingly used in athletes. Spirulina supplementation may be helpful to increase endurance and power in athletes.

It also may be helpful for athletes to increase muscle strength and endurance in addition to providing many necessary macro and micronutrients to support overall health and well-being.

 

Side Effects and Potential Dangers

 

Spirulina may be contaminated with toxins when harvested from the wild. The algae may contain toxins if it grows in bodies of water that are polluted with heavy metals, bacteria, or microcystins. Microcystins are produced by blue-green algae to defend against predators. However, when consumed in high amounts in humans, microcystins are toxic to the liver. Spirulina is grown in controlled environments where scientists can monitor and remove any harmful toxins.

Because spirulina plays a role in boosting the immune system, it may not be recommended for those with autoimmune diseases, such as lupus, multiple sclerosis, and rheumatoid arthritis. This is because, with these conditions, the immune system attacks the body and spirulina strengthens cells in the immune system that are responsible for perceiving a threat.

Spirulina is contraindicated in those with bleeding disorders or for those taking blood thinners. Spirulina has an anticoagulant effect, which means that it can thin your blood and increase the amount of time it takes for your blood to clot. Taking spirulina with a blood thinner may be dangerous, causing more bleeding and bruising.

 

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