What is spirulina? Effects & side effects

It's blue-green, extremely healthy, but often overlooked: spirulina. In this article, learn all about how spirulina works, its side effects, and everything you need to know about it.

The blue-green algae spirulina is a freshwater plant that is now one of the most researched and, alongside its cousin chlorella, even the most discussed superfood.

Around the world, from Mexico to Africa and even Hawaii, spirulina is known for its intense flavor and powerful effects, and there is now a growing number of Belgians and Dutch people buying spirulina.

While you may only have seen it as an ingredient in green superfood drinks, energy bars, and natural supplements, spirulina's health benefits are so profound that they can help restore and revitalize your health daily.

So far, there are more than 1,800 peer-reviewed scientific articles on spirulina evaluating its health benefits.

And thanks to its impressive nutrient profile, aid programs have even been launched worldwide to produce spirulina in areas suffering from malnutrition.

So what exactly is this exotic ingredient, and how can the effects of this algae influence your health? Let's delve deeper into what spirulina is and why you might consider adding it to your routine.

What is spirulina?

Spirulina is a type of blue-green algae rich in proteins, vitamins, minerals, and antioxidants. It grows in both fresh and saltwater and has been used as a food source for centuries. Its nutritional value makes it a popular supplement for people looking for natural ways to improve their overall health and energy levels.

What makes spirulina special is its high protein content, which accounts for approximately 60-70% of its dry weight. It is also rich in B vitamins, copper, iron, and essential fatty acids. Additionally, it contains antioxidants, such as beta-carotene and phycocyanin, which can help fight free radical damage and reduce inflammation.

There are 1,800 studies on spirulina.

What is spirulina good for?

There are countless reviews about spirulina claiming that this superfood algae is good for everything from boosting metabolism to stabilizing blood sugar and preventing heart disease.

Research continues to uncover more good or interesting benefits of spirulina, and studies have shown that adding spirulina to your daily routine can help detoxify your body, increase your energy levels, and even improve your brain function.

This unique algae is believed to have been a staple food for the Aztecs in Mexico. Spirulina, also called Tecuitlatl, was a primary source of protein for the Aztecs for hundreds of years, and Lake Texcoco remains an abundant source of this superfood to this day.

How spirulina works

Spirulina is a blue-green microalgae that contains a wide variety of nutrients, including proteins, vitamins, minerals, and antioxidants. This combination gives spirulina its special ability to strengthen the human immune system.

Spirulina is rich in antioxidants, which help fight harmful free radicals in the body. This can contribute to a reduced risk of chronic diseases such as cancer and heart disease.

Spirulina is also a good source of protein, which is essential for cell growth and repair. It has a high protein content, making it a useful supplement for vegetarians and vegans. Additionally, spirulina contains iron and vitamin B, which can help combat anemia and fatigue.

Spirulina is also rich in omega-3 fatty acids, which can have a beneficial effect on heart health. Studies have shown that omega-3 fatty acids can lower the risk of heart disease by reducing inflammation and improving cholesterol levels.

Spirulina is rich in omega-3 fatty acids.

Spirulina benefits

Not everyone can get their hands on the optimal Hawaiian variety, but fortunately, standard produced spirulina offers benefits for people who consume it regularly. We will discuss these potential benefits below.

1. Detoxification of heavy metals (especially arsenic)

Chronic arsenic poisoning is a problem affecting people all over the world.

In the Far East, arsenic poisoning is a huge problem. In the words of researchers from Bangladesh: “Millions of people in Bangladesh, India, Taiwan and Chile consume a high concentration of arsenic through drinking water and thousands of them have already developed chronic arsenic poisoning.”

In a large study on this, up to 3 percent of the entire country of Bangladesh showed clinical symptoms of arsenic poisoning alone. As the Bangladeshi researchers noted, there is no specific treatment for arsenic poisoning, and therefore they evaluated alternatives such as blue-green algae.

After giving 24 patients with chronic arsenic poisoning spirulina extract (250 milligrams) plus zinc (2 milligrams) twice daily, they compared the results with 17 patients who took a placebo and found that the spirulina-zinc combination worked.

Ultimately, participants experienced a 47 percent decrease in arsenic in their bodies. Make spirulina part of your heavy metal detox or, in general, as a way to detoxify your body.

2. Removes candida

According to researchers, candida species belong to the normal microbiota of a person's mucosal oral cavity, gastrointestinal tract, and vagina. What does that mean? Well, without a healthy microflora balance in our bodies, we are simply much more susceptible to illness and disease.

Leaky gut syndrome and poor digestion are even directly linked to a disturbed microflora balance. Not only is invasive candidiasis the leading cause of death due to mycosis in the US, candida overgrowth is also the hallmark of most autoimmune diseases today.

Due to our shift towards a diet rich in sugar and unnatural ingredients, antimicrobial resistance, and ineffective antifungal medications, we have seen a significant increase in fungal infections since the 1980s.

Fortunately, the action of spirulina also seems to have a positive effect here. Several animal studies have shown that it works as an effective antimicrobial, especially against candida.

Spirulina has been specifically shown to promote the growth of healthy bacterial flora in the intestines, preventing candida from thriving. Additionally, spirulina's immune-boosting properties can help the body eliminate candida cells.

3. Lowers blood pressure

Phycocyanin is a pigment in spirulina that scientists have found to have blood pressure-lowering effects. In other words: it is a food that lowers blood pressure.

Japanese researchers claim this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome.

This could be promising for many people, as metabolic syndrome has quickly become one of the leading causes of preventable diseases, as it increases one's risk of developing heart disease, diabetes, and stroke.

4. Reduces cholesterol

In the same vein, spirulina has also been shown to prevent atherosclerosis and lower cholesterol levels.

An animal study published in The Journal of Nutritional Science and Vitaminology took rabbits, fed them a high-cholesterol diet with 0.5 percent cholesterol for four weeks, and then fed them an HCD with 1 percent or 5 percent spirulina for eight weeks.

After eight weeks, LDL levels decreased by 26 percent in the group that ate 1 percent spirulina and by 41 percent in the group that ate 5 percent spirulina, suggesting that the more spirulina was consumed, the more benefits.

5. Lowers the risk of a stroke

In the above study, researchers also found that spirulina supplements reduced the aortic intima surface area by 33 to 48 percent, suggesting that it can prevent atherosclerosis and subsequent stroke.

It is important to remember that this clinical study was conducted on animals still eating a high-cholesterol diet, and it highlights that regular spirulina consumption can reverse some of the damage caused by eating a poor diet.

6. Improves athletic performance

A 2022 study indicated that spirulina can benefit both muscle strength and endurance.

Meanwhile, a 2020 study showed that spirulina supplementation could improve oxygen uptake during an arm-cycling exercise. Researchers said it could act as an ergogenic aid to improve overall athletic performance.

7. Relieves sinus problems

Studies also indicate that spirulina can help in the treatment of allergic rhinitis, as it benefits the body by reducing the inflammation that causes people to get sinus problems.

Compared to placebo studies, spirulina is effective in reducing itching, nasal discharge, nasal congestion, and sneezing.

A 2020 study showed that spirulina was more effective than an antihistamine called cetirizine in addressing allergies and allergic rhinitis and reducing inflammation.

Spirulina may potentially benefit muscle strength.

8. Offers protection against brain disorders

In a 2012 study, a spirulina-enriched diet offered rats neuroprotection in an α-synuclein model of Parkinson's disease. This did not happen with the control diet.

A 2015 study investigated the effects of spirulina on memory dysfunction, oxidative stress damage, and antioxidant enzyme activity in mice.

It turned out that Spirulina platensis ‘can prevent memory loss, possibly by reducing the accumulation of Aβ proteins, reducing oxidative damage, and especially increasing catalase activity.’

Although both studies are preliminary and relate to animals, they are promising for people suffering from Parkinson's disease, other neurodegenerative diseases, and people with memory problems.

Frequently asked questions

When you first read about spirulina, we can imagine that you wonder what's in spirulina, which side effects you should consider, whether it's good for your gut, and how and how much you should take for optimal effect.

With these frequently asked questions below, we try to provide more information.

What's in spirulina?

Nutritional values

• Calories: 20
• Carbohydrates: 1.7 g
• Dietary fiber: 0.3 g
• Sugars: 0.2 g
• Protein: 4.0 g

Fats

• Total fat: 0.5 g
• Saturated fat: 0.2 g
• Monounsaturated fat: 0 g
• Polyunsaturated fat: 0.1 g
• Omega-3 fatty acids: 58 mg
• Omega-6 fatty acids: 88 mg

Minerals

• Copper: 0.4 mg
• Iron: 2 mg
• Manganese: 0.1 mg
• Magnesium: 13.7 mg
• Sodium: 73.4 mg
• Potassium: 95.4 mg

Vitamins

• Riboflavin: 0.3 mg
• Thiamine: 0.2 mg
• Niacin: 0.9 mg

How much spirulina per day?

Although there is no standard dosage for spirulina, most studies have found a beneficial effect with an intake of 1 to 8 grams of spirulina per day. For reference: a tablespoon of blue spirulina is approximately 7 grams.

Can you overdose on spirulina?

Taking large amounts of spirulina can, for example, lead to digestive problems such as nausea, diarrhea, bloating, and cramps. Therefore, it is best to start with a lower dosage and follow the label of your chosen dietary supplement.

When it comes to how to take spirulina, the options are endless. Spirulina capsules and spirulina tablets are a quick and easy way to get your daily dose.

Organic spirulina powder is also available and can be easily combined with other superfoods, such as in super green powders, to make nutritious green drinks (or detox drinks).

Should spirulina be taken on an empty stomach?

There are many different recommendations for when and how to take spirulina, but it is likely just as beneficial however you decide to take it, whether before, during, or after meals.

Spirulina side effects?

Despite the many health benefits of spirulina, there are also possible spirulina side effects to consider. In particular, there have been some reported cases of people experiencing autoimmune reactions after using spirulina.

There is a theory that this can be caused by the activation of an inflammatory substance, TNF-alpha, which could be more significant in people predisposed to autoimmune diseases.

However, other laboratory and research studies suggest that spirulina could suppress this inflammatory protein, so more research is needed to evaluate the potential danger of spirulina for people with autoimmune diseases.

If you have an autoimmune disease, it is a good idea to take this supplement under the supervision of your doctor.

If you are considering where to buy spirulina, always purchase dietary supplements from a reputable brand. As with anything from the sea, you must especially ensure that you only buy blue-green algae that are free from contamination.

Some sources also suggest that pregnant women and children should not consume algae. Consult your doctor to confirm whether you should use spirulina supplements or not.

Can you lose weight with spirulina?

Research has been conducted on whether people can lose weight with spirulina. It is crucial to understand that weight loss is based on consuming fewer calories than your body burns. At the same time, it is important to avoid fast carbohydrates, also known as sugars, as much as possible.

An effective strategy is to minimize carbohydrate and calorie-rich foods in your diet. However, you do want to get enough healthy nutrients to optimally support your body.

And this is where spirulina comes in. Spirulina is limited in calories and carbohydrates, but packed with nutrients. This makes it a healthy addition to your diet, without the addition of unwanted calories.

Research shows some evidence that people with overweight and obesity can lose weight with spirulina. In one study, overweight participants lost an average of 1.5 kilograms, while those with obesity lost an average of 2 kilograms after incorporating spirulina into their diet for three months.

Is spirulina good for your intestines?

Spirulina is rich in chlorophyll. This abundance of chlorophyll has a cleansing effect on both the intestines and the entire body, and provides an excellent nutritional medium for a healthy gut flora.

In addition to its cleansing effect, spirulina has even more benefits for your intestines. Firstly, it helps promote a healthy gut flora. Spirulina is prebiotic, which means it supports the growth of good bacteria in the gut.

Furthermore, spirulina can help reduce inflammation in the gut. It is rich in antioxidants, which can help combat damage from free radicals and reduce inflammation.

Spirulina can also contribute to good digestion. The fibers present in spirulina can improve bowel movements and help prevent constipation. All of this together means that spirulina is considered good for the intestines by some experts.

Is spirulina safe?

The European Food Safety Authority, EFSA, has recognized spirulina as safe for consumption. This implies that, provided the suggested dosage is adhered to, healthy individuals will experience no negative effects.

However, some side effects have been reported, such as nausea, fatigue, abdominal pain, and headaches, which occur more frequently in individuals who are just starting with spirulina. These symptoms can be attributed to the elimination of toxins from the body.

Fortunately, these complaints are usually temporary and disappear on their own within a few days. It is important to listen to your body and adjust the dosage if necessary.

According to EFSA, spirulina is safe.

Chlorella & spirulina

Since they are both similar microalgae species, it's easy to understand how scientists confused chlorella & spirulina in the 1940s.

Despite their major differences, people still confuse chlorella and spirulina. These are the four main differences that are important to understand:

1. Form

Firstly, spirulina is a spiral-shaped, multicellular plant without a true nucleus. It is blue-green in color and can grow up to 100 times larger than chlorella. In comparison, chlorella is a spherical single-celled microorganism with a nucleus and is solid green.

2. How it is grown

Secondly, the growing conditions differ significantly. Spirulina grows best in low alkaline conditions – specifically in freshwater lakes, ponds, and rivers. It also needs plenty of sunlight and moderate temperatures.

Chlorella, on the other hand, grows in fresh water that is usually occupied by other organisms, making it more challenging to harvest.

3. Preparation

Thirdly, the ways in which spirulina and chlorella can be eaten are also very different.

Due to its hard, indigestible cellulose wall, for example, chlorella requires mechanical processing to make it worthwhile for human consumption. Otherwise, the body cannot break down and metabolize the nutrients.

This process can be quite costly, which explains why chlorella is usually more expensive than spirulina. On the other hand, spirulina has a completely digestible cellulose wall and can be consumed immediately and digested with ease.

4. Nutrition

Although both are considered superfoods, spirulina and chlorella differ in their nutritional value. Spirulina contains more essential amino acids, iron, proteins, B vitamins, and vitamins C, D, and E. It is probably the healthier of the two.

That being said, chlorella still has an abundance of health benefits.

Conclusion

Spirulina is a blue-green microalga packed with nutrients, such as proteins, vitamins, minerals, and antioxidants. This unique composition provides the interesting spirulina effect that can strengthen people's immune systems.

Thanks to its high concentration of antioxidants, spirulina can combat harmful free radicals in the body, thereby reducing the risk of chronic diseases. Moreover, spirulina is an excellent source of protein, which is essential for cell growth and repair.

Its high protein content also makes it suitable for vegetarians and vegans. Additionally, spirulina contains iron and B vitamins, which can help with anemia and fatigue.

Although blue-green algae offers many health benefits, spirulina side effects can occur. Some people have experienced autoimmune reactions after using it, possibly caused by the activation of the inflammatory substance TNF-alpha. However, other research suggests that spirulina can actually suppress this protein.

For autoimmune diseases, it is advisable to take spirulina under medical supervision. Always buy supplements from a reliable brand and avoid contamination. Pregnant women and children should avoid spirulina; consult a doctor for advice.

Sources

• https://pubmed.ncbi.nlm.nih.gov/31780031/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8224803/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7061888/

About this superfood article

Spirulina, a superfood known in Chinese medicine for its benefits, has a high protein content, making it popular among vegans and bodybuilders. It supports energy balance and can contribute to weight management, even when tackling stubborn belly fat. Add spirulina to your smoothie or enjoy the cooling effect of spirulina iced tea.

Skin, resistance, and digestion

Some people notice improvements in their skin, resistance, and digestion. However, consuming spirulina can cause side effects. Hypersensitivity or an allergic reaction are possible, just as with consuming other foods. Although spirulina can have an anti-inflammatory effect, people with certain ailments such as kidney stones, or those with a stoma, diabetics, and pregnant women are advised to be careful.

Is pollution and microcystin harmful?

Pollution is also a point of concern, as spirulina, like other superfoods such as wheatgrass and nettle, can contain microcystin, which can be harmful. Make sure to choose products with a clear expiration date. Additionally, spirulina can interact with certain medications and is therefore not suitable for everyone. Always consult a doctor before using it.

Activating the vagus nerve for digestion

Spirulina, although rich in nutrients, is not a substitute for a low-carb or high-protein diet. It is merely a supplement. Its benefits can range from strengthening your immune system, boosting your mind, aiding your sleep, to even activating your vagus nerve, which plays a major role in digestion and body relaxation. Consuming spirulina also contributes to a general sense of well-being, and even has spiritual meanings for some. For those prone to seasonal allergies such as hay fever, however, it is advisable to be cautious.

Healthy eating and exercise remain important!

Despite the wisdom surrounding spirulina, it is important to remember that it is not a magic solution for all health problems. It contributes to a healthier lifestyle but does not replace healthy eating or exercise. If you are breastfeeding, you should consult a doctor before taking spirulina. Also, remember, spirulina cannot compensate for a vitamin D deficiency, so make sure you get enough sunlight. Whether you are a daily runner or someone struggling with fatigue, consider spirulina as a potential supplement but not as a comprehensive solution.