Spirulina: what it is, why and how to consume it
Spirulina is thought to have been a staple food for the Aztecs of Mexico. It was known as “Tecuitatl” (stone mud in Nahuatl) and Lake Texcoco in the Teotihucacan Valley, where Mexico City now stands, remains an abundant source of this superfood today.
Spirulina is a type of blue-green planktonic microalgae that can grow in both fresh and salt water and is consumed by humans and some animals. There are two species of Spirulina: Arthrospira platensis and Arthrospira maxima. Both species are cultivated worldwide and used as a dietary supplement (in the form of tablets, flakes and powder), and even as a complete feed for livestock and fish.
There are tons of Spirulina reviews claiming that this amazing algae has benefits ranging from boosting metabolism to stabilizing blood sugar and preventing heart disease. But it may also help detoxify your body, increase energy levels and even improve brain function.
Nutritional content
On average, 1 tablespoon (7 grams) of spirulina contains approximately
20 calories
4 grams of protein
1.7 grams of carbohydrates
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
Health benefits of spirulina
Spirulina is linked to many health benefits, from heart health and blood pressure to weight loss. Can it really do all the wonderful things it's claimed to do? It can, but only in conjunction with a healthy lifestyle.
Potential health benefits of spirulina
Note: Potential benefits refers to the fact that although there are studies carried out, medical authorities need a larger number of them to confirm such benefits.
Heart health
Spirulina supplements may help significantly reduce total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels. A 2018 study published in the journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy indicated that participants consumed 1 to 19 grams of spirulina per day for two to 48 weeks before researchers concluded that spirulina has a "favorable effect" on these cardiac measures [ 1 ].
Antioxidant and anti-inflammatory properties
According to the journal Frontiers in Nutrition , studies have shown that spirulina can modulate both cellular and humoral immune responses. Regarding cellular immune responses, there are several reports indicating that spirulina exerts a specific action on monocytes and natural killer (NK) cells , components of the innate immune system.
In chickens and humans, macrophage phagocytic response was increased and NK cell activity was enhanced in response to Spirulina administration. These experiments have also benefited the immune health of cats and dogs.
In addition to its immunostimulating effects, Spirulina is rich in β-carotene and tocopherols, nutrients with proven antioxidant and anti-inflammatory properties. Spirulina has been shown to reduce oxidation in brain, plasma and liver samples. Phycocyanin extracted from Spirulina platensis can act as a free radical scavenger, iron chelator and protects the activity of antioxidant enzymes. Other in vitro studies showed that Spirulina could alleviate oxidative damage associated with the anticancer drug Flurouracil as demonstrated by the reduction of oxidative malondialdehyde production.
Oxidation and inflammation play a key role in many diseases, including degenerative ones. In vivo , spirulina can reduce markers of brain oxidative damage and reverse age-related increases in proinflammatory cytokines. In a mouse model of Parkinson's disease, a spirulina-enriched diet was neuroprotective. These antioxidant and anti-inflammatory effects appear to translate into the clinical setting, as human studies found that oral administration of spirulina helped alleviate symptoms of allergic rhinitis, such as nasal congestion and itching.
Helps maintain a healthy gut microbiome
Given its immunostimulant, antioxidant and anti-inflammatory effects, it is not surprising that evidence is emerging that spirulina can modulate the gastrointestinal microbiota.
The gut is made up of many different types of bacteria, some “good” and some “bad.” Gut problems can arise when the types of bacteria are out of balance or there are too many bad bacteria of foreign origin living in your gut biome. Spirulina has prebiotic properties and the good bacteria in your gut feed off of that.
It would balance cholesterol levels
A study published in the Journal of the Science of Food and Agriculture revealed that adults with high cholesterol who consumed spirulina for three months experienced improvements in their triglyceride, LDL, and total cholesterol levels. By supplementing with 1 gram of spirulina per day for 12 weeks, participants reduced their triglycerides by 16% and LDL by 10% [ 2 ].
Other research indicates that spirulina supplements may have a significant effect in reducing plasma concentrations of total cholesterol, LDL cholesterol, and triglycerides, while raising HDL (good) cholesterol [ 3 ].
Weight loss
Spirulina may help promote significant reductions in body fat percentage and waist circumference.
A study published by the journal Frontiers in Nutrition noted that after 3 months of supplementation (along with individualized dietary management), the study groups (control group and experimental group) showed a decrease in body weight, fat mass, and abdominal circumference; however, no statistical differences were found between the groups.
The same phenomenon was observed in relation to biochemical metabolic markers; however, a clear trend in favor of spirulina/turmeric supplementation was observed.
Finally, both groups significantly increased their serum antioxidant status, although the supplemented groups showed a double increase compared to the placebo group.
It would promote muscle strengthening
When it comes to exercise and fitness benefits, Spirulina may help improve muscle strength, endurance, and performance. In one study , maximal strength, mean strength, and fatigue index of the dominant quadriceps muscle were measured before and after 8 weeks of supplementation. Values were compared within and between groups.
The results showed that Spirulina supplementation is effective over time in increasing maximum strength (p<0.01), mean strength (p<0.01) and decreasing fatigue index (p<0.01) in the paired t-test.
In conclusion, spirulina supplementation for 8 weeks would be effective in increasing isometric muscle strength and isometric muscle endurance. Spirulina supplementation with training was found to be better than spirulina alone and training alone in increasing muscle strength, but neither group was found to be better in increasing muscle endurance.
It would help fight anemia
Anemia — or a lack of healthy red blood cells — causes extreme fatigue. Spirulina has been shown to help counteract anemia in certain cases. In one study focusing on older people with anemia, for example, spirulina supplements were found to increase the hemoglobin content of red blood cells, specifically benefiting older women [ 4 ].
Likewise, people who follow a strict vegan and vegetarian diet can benefit from spirulina supplementation since it contains a little iron and copper (the latter promotes the absorption of iron in the body) which are minerals whose absorption is difficult when not consuming animal protein.
Blood sugar control
Spirulina has also been shown to have benefits in preventing and controlling diabetes. A 2018 meta-analysis indicated that spirulina supplementation significantly reduced fasting blood glucose levels in subjects in the experiment whose consumption range was 1-19 grams per day for 2-48 weeks.
The results showed a significant reduction in several conditions including blood sugar (fasting blood glucose (WMD = -5.01 mg/dL; 95% CI: -9.78 to -0.24; P=0.04), and DBP (WMD = -7.17 mmHg; 95% CI: -8.57 to -5.78; P=0.001) [ 5 ].
The results are quite encouraging, but it is not about replacing the sugar medication with spirulina. If you wish to make any changes, please consult with your doctor and together plan the protocol that would best suit you.
Good quality spirulina contains about 4 grams of protein per tablespoon, which helps balance blood sugar and control diabetes.
Reduces allergies
One of the benefits of spirulina is that it has a kind of alkalizing effect and provides special protection against allergic reactions, as it can help stop the release of histamines, which cause allergy symptoms.
One study found that people with allergic rhinitis who consumed 2 grams of spirulina per day experienced significant improvement in symptoms such as runny nose, sneezing, nasal congestion, and itching [ 6 ].
Promotes mental health
Spirulina may also contribute to mental health, and even play a role in treating mood disorders.
Numerous in vivo tests have supported Spirulina's potential for brain health, highlighting antioxidant, anti-inflammatory and neuroprotective mechanisms. Preliminary clinical studies have also suggested that Spirulina may help reduce mental fatigue, protect the vascular wall of brain vessels from endothelial damage and regulate internal pressure, thus contributing to preventing and/or mitigating cerebrovascular conditions. ( 7 )
In addition, this superfood has been found to contain tryptophan – an amino acid that increases the amount of serotonin in the brain – and may be a useful supplement for preventing and controlling some mental disorders, such as depression, bipolar disorder, eating and anxiety disorders, and schizophrenia, among others. ( 8 )
Although it is full of benefits, consuming spirulina carries some risks. Know them and prevent them !
During the algae's growth cycle in marine environments, it can accumulate heavy metals, harmful bacteria, or microcystins, which can be harmful to the liver. Spirulina also has anticoagulant (or blood-thinning) effects, meaning that people with clotting disorders or taking blood-thinning medications should consume it with caution.
Spirulina also contains phenylalanine, an amino acid that is harmful to those with the genetic disorder phenylketonuria (PKU). People with autoimmune disorders may also experience adverse reactions to algae.
So when you decide to buy a supplement, especially spirulina, it is important to check that it has been tested in a laboratory, which guarantees safe consumption.