The Hype Around Spirulina Explained
In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.
I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.
Enjoy and as always, thank you for reading each week 😊
WHAT IS SPIRULINA?
In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.
It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.
Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.
More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.
NUTRIENT PROFILE
Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:
20 calories
4g of protein
< 2g of carbohydrates
1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)
Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body
Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)
Minerals: Copper, iron, magnesium, potassium and manganese
Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.
WHAT IS IT GOOD FOR?
High Antioxidant Profile
As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.
If you are interested, I have previously written about antioxidants and how they work here
Supports Good Eye And Oral Health
Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts
Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.
Can Improve Heart Health
In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.
Has A Positive Effect On Your Immune System
Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.
If you would like to know more about how to boost your immune system, I have written about this topic here
Protects LDL Cholesterol From Oxidation
In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.
Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.
Could Help With Reducing Blood Pressure
A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.
It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.
Could Aid In Reducing Anemia
Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.
In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.
Could Improve Muscle Strength And Endurance
When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.
Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.
Lowering blood sugar levels
Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).
Could Improve General Mental Wellbeing
Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.
POTENTIAL RISKS OF USING SPIRULINA
Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:
During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.
Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.
People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.
People with certain autoimmune disorders may also have negative reactions to consuming spirulina.
Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.
Some people experience some of the common side effects when consuming spirulina regularly:
Allergies
Headaches
Sweating
Muscle pain
Issues with sleeping
HOW TO USE IT
Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:
Adding it into smoothies (check the serving size on the back of the packaging)
Sprinkling it on top of soups
Mixing it in with oatmeal and adding sweeter toppings to balance the flavors
Mixing it into baked goods
Some people prefer to just drink it straight by mixing it with water
As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.
🧠 KEY IDEAS
In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.
✏️ REFERENCES
Ms, J. L. (2023, January 2). 10 health benefits of spirulina. Healthline. https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#glucose-management
Haupt, A. (2023, March 23). 12 Health Benefits Of Spirulina, According To Experts. Forbes Health. https://www.forbes.com/health/body/health-benefits-of-spirulina/
WebMD Editorial Contributors. (2020, October 7). Spirulina: Are there health benefits? WebMD. https://www.webmd.com/diet/spirulina-health-benefits
Rdn, R. C. W. M. (2022). What is spirulina? Verywell Health. https://www.verywellhealth.com/spirulina-89079
