Unicellular blue algae, going by the name Spirulina, are recognized as one of the most potent sources of protein and other vital nutrients among plants.
Spirulina stimulates, strengthens and enhances the human immune system and is particularly useful for the maintaining of a healthy and balanced diet.
There are data that show that people eating spirulina rarely have adverse conditions such as hypoglycemia, bad memory, chronic fatigue, high cholesterol levels, high blood pressure, poor immunity, skin problems, allergies, asthma, and depression.
Spirulina, in the form of dried algae, has been known from the time of the ancient Maya and Aztecs, who used it to strengthen and rejuvenate their bodies. Nowadays, spirulina is used as a vegan source of protein and vitamin B12.
Scientists claim that Spirulina is one of the natural sources that are richest in antioxidants (high content of phenolic acids, tocopherols), besides it contains 25 times more provitamin A than raw carrots and 50 times more iron than raw organic spinach.
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What Is Spirulina
Unicellular blue algae, going by the name Spirulina, are recognized as one of the most potent sources of protein and other vital nutrients among plants. Spirulina is cultivated relatively easily from the non-toxic bacteria Arthrospira.
Spirulina stimulates, strengthens and enhances the human immune system and is particularly useful for the maintaining of a healthy and balanced diet. Spirulina improves lipid and glucose metabolism, reduces the fats in the liver, and also enhances heart health.
Spirulina is protein-rich algae that contain several bioactive compounds with anti-inflammatory effects. It has been shown to be effective at reducing symptoms of nasal allergies. Low doses of daily spirulina have been shown to alleviate the stuffy nose and sneezing that comes with allergies.
There are data that show that people eating algae rarely have adverse conditions such as hypoglycemia, bad memory, chronic fatigue, high cholesterol levels, high blood pressure, poor immunity, skin problems, allergies, asthma, and depression.
Spirulina, in the form of dried algae, has been known from the time of the ancient Maya and Aztecs, who used it to strengthen and rejuvenate their bodies. They used to prepare a traditional cake, which was a major part of their menu.
Today spirulina continues to be part of the daily diet of the indigenous population of Africa and America, and there have been developed methods for its cultivation in other countries as well.
Is Spirulina the Most Nutritious Plant on the Planet
Spirulina is not a particular algae, it is a term that designates two specific bacteria - Arthrospira platensis and Arthrospira maxima. The name Spirulina is derived from the spiral form of the algae. Spirulina is one of the most popular vegan protein sources.
Proteins are namely the main active ingredients in Spirulina, they determine its antioxidant properties and ability to influence the lipid and carbohydrate metabolism. Three metaproteins - allophycocyanin, C-phycocyanin, and phycoerythrin are at the basis of the spirulina action.
These algae have huge importance for the human nutrition because of their overall nutritional value: over 100 nutrients, of which 60-70% proteins (dry matter), all the essential amino acids, vitamins (A, E, B1, B2, B6, B12 - in large quantities), phytonutrients, blue phycocyanin (a potent immunostimulant with a prominent anti-cancer effect), carotenoids (over 17 different beta-carotenoids), minerals (iron, magnesium, calcium, phosphorus, iodine, selenium, manganese, and zinc), unique pigments, Omega-3 and Omega-6 fatty acids, gamma-linolenic acid, powerful probiotic compounds, chlorophyll, and polysaccharides.
Scientists claim that Spirulina is one of the natural sources that are richest in antioxidants (high content of phenolic acids, tocopherols), besides it contains 25 times more provitamin A than raw carrots and 50 times more iron than raw organic spinach.
On the other hand, it is three times richer in vitamin E than a raw wheat germ, and the protein concentration therein is three times greater than the one in red meat, fish, and chickens.
Spirulina is also a rich source of vitamin C and some specific polysaccharides, which are characterized by immunostimulant properties. Spirulina is recommended as a vegetable source of vitamin B12.
The form of this B12 is 7-adenyl cyanocobamide, which is called pseudo vitamin B12. In practice, it is unassimilated at the human body, which means that spirulina cannot be a source of vitamin B12.
Proven and Potential Benefits for Humans
1) Purification from heavy metals and toxins
One of the potential properties of spirulina is associated with the clearing of the body from unnecessary pollutants. Tests on animals have shown excellent results for the clearing from cadmium, fluoride, lead, and mercury.
There is no reason the effect to be any different on people. A study on people has established its effectiveness in the clearing from arsenic.
2) Lipid metabolism and lipid parameters
Although there are no direct comparison tests with other additives, spirulina proves to be a particularly effective means for the regulation of the lipid peroxidation.
Spirulina also reduces bad cholesterol (LDL) and raises good cholesterol (HDL). Regulation of the bad cholesterol is particularly strong in 'oily' livers.
There has also been noted a substantial reduction in the triglycerides in certain groups, who suffer from metabolic syndrome or similar diseases.
3) Muscular endurance and strength
A certain positive effect has been noted at this point, but it is too early to talk about significant results due to a lack of tests or insufficiently detailed ones.
Spirulina can be added to the potential endurance supplements, as it helps especially in activities over two hours. The algae are associated with increased muscle strength.
An effect can be seen in actually trained and untrained people, as in the second group it is significantly higher, reaching 20-30%.
4) Allergies
Although there is only one study on the anti-allergy properties of the algae, it demonstrates a particularly high efficiency in the treatment of allergies.
A decrease in all symptoms has been noted and the test individuals share a significant improvement of the condition.
Spirulina significantly improves the nasal decongestants and reduces the discharge in cases of allergic rhinitis.
5) Blood pressure
Spirulina has great potential to lower the systolic and diastolic blood pressure.
A significant effect can be noted after at least 6 months of use.
6) Antioxidant effect
It improves the antioxidant and inflammatory markers, especially strong effects in older men.
Increases the main antioxidants in the human body, such as glutathione and superoxide dismutase (SOD).
7) Anticancer properties
High potential for the reduction of the risk and symptoms of mouth cancer. Spirulina would be particularly effective for smokers.
Spirulina can also have a potential impact on melanoma and colon cancer. The alga has potential anti-cancer properties, but the data are limited so far. The main mechanism of action is inhibition of tumor growth.
8) Carbohydrate metabolism
Although there is not enough evidence for a significant effect, spirulina has the potential to affect blood sugar levels and insulin sensitivity.
The algae have certain properties that help for the prevention or treatment of diabetes.
9) Liver
High effectiveness for the reduction of the fats in the liver and the regulation of the liver enzymes.
10) Viruses
The potential effect of the treatment of chronic hepatitis C.
Spirulina shows a significantly higher effect than milk thistle, which is considered one of the best reference substances for the case.
What Is the Recommended Dose
The used spirulina doses in legitimate research vary between 1 and 8 grams. For some conditions the following doses are recommended:
- For regulation of cholesterol - 1-8 g per day;
- For muscle recovery 2-7.5 g daily;
- For moderate regulation of the blood sugar - 2 g per day;
- For lowering blood pressure - 3.5-4.5 g per day;
- For the treatment of oily liver - 4.5 g per day;
Higher doses may be safe and have a strong positive effect, but so far such have not been tested and that is why one is not recommended to exceed the dose of 8 grams per day.
It is not found whether the once-per-day dose or the - split-into-several-smaller-ones dose is more effective.
Side Effects and Contraindications
Spirulina is not characterized by toxicity, even in cases where it is a significant part of the diet.
In tests on animals, the long-term use of spirulina, which takes 5% to 30% of caloric intake, does not show toxicity.
What to Combine Spirulina With
Spirulina can be combined with other dietary supplements according to the desired goals. As an anti-allergic agent, spirulina has the potential to be combined with bromelain and quercetin.
For the reduction of cholesterol and triglycerides, spirulina would be effectively combined with garlic, cocoa butter, and fish oil. Algae lovers can combine spirulina with chlorella or blue-green algae from the Klamath Lake.
Spirulina can be combined particularly effectively with whey protein, whether the purpose is a post-workout recovery or supplementation to the protein intake for the day.
Spirulina is poor in the amino acid cysteine and its amino acid profile is supplemented by the whey protein. A plus is that both the protein sources have a beneficial influence on the immunity and the lipid profile.
Spirulina has synergistic properties with substances such as blueberry, green tea, beta-alanine and vitamin D in terms of stimulating the growth of stem cells. Adding spirulina enhances the effect of the combination by 50%.
Where Can We Find Spirulina
Spirulina is an available dietary supplement and can be found at all dietary supplements merchants and in many of the large grocery chains. The most popular form of Spirulina is the tablets, as dosages range from 500 mg to 1000 mg per tablet.
One of the best offers on the market is NOW Foods Spirulina 500 mg - 200 tablets, which is a certified organic product that ensures the maximum purity of the raw material.
Spirulina is more and more available in the form of soluble powder. This option has a drawback and that is the taste of seaweed that does not suit all users. Spirulina is already added in some healthy desserts, the specific flavor is still the case.
Last Updated on June 27, 2024 by Kaira
