Spirulina
The nutrient-dense blue-green algae packed with protein, antioxidants, and anti-inflammatory compounds
Also known as: Arthrospira platensis • Blue-Green Algae
Overview
Spirulina is a blue-green cyanobacterium (often called an algae) that has been consumed for centuries — the Aztecs harvested it from Lake Texcoco and called it 'tecuitlatl.' It is one of the most nutrient-dense foods on the planet: 60-70% complete protein by weight (higher than any other natural food), rich in B vitamins, iron, manganese, and contains the unique blue pigment phycocyanin — a potent antioxidant and anti-inflammatory compound not found in any other food. NASA has studied spirulina as a potential food source for space missions due to its exceptional nutritional density. Clinical research supports spirulina for cholesterol reduction, blood pressure management, blood sugar control, allergy relief, and exercise performance. It's also one of the few plant sources of GLA (gamma-linolenic acid), an anti-inflammatory omega-6 fatty acid. Spirulina is generally considered safe, though sourcing quality matters — contaminated spirulina can contain heavy metals and microcystins.
Key Benefits
Powerful Antioxidant (Phycocyanin)
Phycocyanin, the blue pigment unique to spirulina, is a potent antioxidant and anti-inflammatory compound. It inhibits NADPH oxidase, a major source of oxidative stress, and has been shown to reduce inflammation markers (CRP, IL-6) in clinical trials.
Cholesterol & Lipid Improvement
A meta-analysis of 12 RCTs found spirulina supplementation reduced total cholesterol by 47 mg/dL, LDL by 41 mg/dL, and triglycerides by 44 mg/dL while increasing HDL by 6 mg/dL. These are clinically meaningful reductions.
Allergic Rhinitis Relief
Spirulina at 2g/day significantly reduced allergy symptoms (nasal congestion, sneezing, itching, runny nose) compared to placebo. It works by inhibiting histamine release from mast cells and reducing inflammatory cytokines.
Exercise Performance
Spirulina supplementation improved time to exhaustion and reduced exercise-induced oxidative damage in trained athletes. The antioxidant and anti-inflammatory effects support recovery from intense training.
Dosage & How to Take
3-10g daily
| Purpose | Dose | Notes |
|---|---|---|
| General health / antioxidant | 3-5g/day | Start with 1g and increase gradually |
| Cholesterol management | 4-8g/day | Dose range used in clinical trials |
| Allergy relief | 2g/day | Start before allergy season for best results |
| Athletic performance | 6-10g/day | Higher doses for active individuals |
Best Time to Take
Can be taken any time. With meals if using for iron content (vitamin C enhances iron absorption).
With or Without Food
Can be mixed into smoothies, juice, or water. Strong taste — many prefer tablets or capsules.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Spirulina Powder | High | Smoothies, versatile use, most cost-effective | Strong taste — mix with fruit or chocolate to mask |
| Spirulina Tablets | High | Convenience, no taste | May need 6-10 tablets to reach effective doses |
| Phycocyanin Extract | Concentrated | Targeted antioxidant/anti-inflammatory benefits | Concentrated active compound — lower volume needed |
Side Effects & Safety
Common
- GI discomfort when starting
- Green stool (normal)
- Mild nausea
Rare
- Allergic reaction
- Headache during initial use
Contraindications
- Autoimmune conditions (spirulina stimulates the immune system)
- PKU (contains phenylalanine)
- Contaminated sources may contain heavy metals or microcystins
Interactions
Spirulina stimulates immune function — may counteract immunosuppressive drugs
Spirulina contains vitamin K — may affect clotting
Scientific Research
Spirulina and Lipid Profile Meta-Analysis
Spirulina supplementation reduced total cholesterol by 47 mg/dL, LDL by 41 mg/dL, triglycerides by 44 mg/dL, and increased HDL by 6 mg/dL
Spirulina for Allergic Rhinitis
2g/day spirulina significantly reduced nasal discharge, sneezing, congestion, and itching compared to placebo
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.