7 Researched Spirulina Health Benefits

Spirulina is blue-green algae and a dietary supplement that can truly claim the “superfood” status. The United Nations has dubbed the plant “the best food for the future,” to combat malnutrition due to its rich protein content, multivitamins and essential minerals.

However, you don’t have to be malnourished to benefit from adding spirulina in smoothies in a powdered form or taking it as a capsule. Research has found that spirulina can help boost your immune system and help prevent chronic diseases.

7. Spirulina Nutritional Content

Spirulina is low in calories and cholesterol. It contains a plethora of vitamins and minerals, one tablespoon includes:

• 0.2 milligrams of thiamin (11 percent daily value)
• 0.3 milligrams of riboflavin (15 percent daily value)
• 2 milligrams of iron (11 percent daily value)
• 0.4 milligrams of copper (21 percent of daily value)

Spirulina is also a rich source of vitamin K, potassium, magnesium, niacin and pantothenic acid. Adding spirulina to your diet can help you attain the recommended daily intake for several nutrients, if it is part of a healthy diet.

6. Immunity Boost

Spirulina grows in deep-sea water, which helps increase the biological activities of the plant. The “International Journal of Molecular Sciences” confirms that spirulina’s deep-sea water environment helps boost its mineral content and contributes to cell growth. This leads to a higher concentration of minerals and vitamins, such as of beta-carotene, vitamin A, K and vitamin C. Beta-carotene is a form of organic pigments known as carotenoids, which act as antioxidants. It is possibly effective for treating sun sensitivity, eye disease and arthritis (more on this further down the list).

Spirulina’s chemical profile helps activate the human immune system and displays anti-cancer capabilities by suppressing the activity of human cancerous cells, researchers found. More extensive research is required to solidify its anti-cancer capabilities, but these findings show great potential.

5. Rich Source of Protein

Spirulina is a complete protein, which means it contains all the amino acids your body requires. This makes it an effective protein supplement to help build muscle, bones and healthy skin. “The University of Maryland Medical Center” notes that protein makes up 65 percent of spirulina calories. Consuming spirulina as a protein source can help supplement a diet that already contains lean meat sources, such as chicken breast, nuts, whole grains and legumes. This is because spirulina will require large amounts to provide an adequate amounts of protein.

4. Fight off Allergies: Clear a Stuffy Nose

Some clinical studies suggest that spirulina can help activate your immune system to fight off common allergies, such as hay fever. However, there are no human trials on its effectiveness for treating this condition. Therefore, a large-scale placebo-controlled study is required to determine its dosage and effectiveness. Studies with lab rats also suggest spirulina may help prevent anaphylaxis -a severe allergic reaction- commonly triggered by peanuts.

On the other hand, a double-blind, placebo study was performed to examine spirulina’s effects on allergic rhinitis, which is an allergic reaction that affects the nasal passage. A study published in the “European Archives of Oto-Rhino-Laryngology” found that a supplementation of spirulina improved the symptoms of rhinitis, compared to those who were on placebo. Research that is more extensive is required; but a controlled placebo study with positive results makes spirulina an option worth considering for rhinitis treatment. Discuss these results and your options with your doctor before using it.

3. Improves Exercise Performance

Spirulina can help improve your exercise recovery, performance and stamina. The journal, “Medicine & Science in Sports & Exercise” published a study, which set out to determine how spirulina could affect your exercise. The researchers used nine moderately trained men to partake in a double-blind study, in which some participants took spirulina, while others were on placebo.

The study determined that those who ingested spirulina took longer to reach exhaustion than those who were on placebo. The participants on spirulina also had a higher concentration of protein and antioxidants in their blood after working out. The researchers concluded that spirulina significantly increase your fat burn rate and exercise performance.

A different study published in the “European Journal of Applied Physiology” determined that spirulina could help prevent muscle damage from exercise, which suggest that it would also be an effective supplementation for bodybuilding exercises and recovery.

2. Fight off Eye Disease

Zeaxanthin is a powerful antioxidant that helps prevent macular degeneration, which affects vision. Several studies have found that a diet rich in zeaxanthin can help prevent loss of vision, especially in elder people. “The British Journal of Nutrition” states that spirulina is a rich source of zeaxanthin with high bioavailability, which means the antioxidant content is highly absorbable in the blood. This makes regular spirulina supplementation an effective method to minimalize the risk of age-related macular degeneration.

1. Boost Your Weight Loss Efforts

Spirulina is no miracle supplementation for weight loss but it can help in a number of ways. It is low in calories and it helps you burn fat while you exercise. Its high protein content may also help you control hunger pangs by moderating your blood-sugar and insulin levels. Adding spirulina to a healthy smoothie can help you eat less frequently or it can replace one of your high-calorie meals without sacrificing the energy that meal would have provided.

Side Effects

There are no reports of adverse reactions in human or animal clinical trails. Spirulina is considered to be a safe supplement, even in high doses. However, some people may be intolerant and experience gastrointestinal issues, a skin rash and/or dizziness. If you experience mild symptoms reduce the amount you take and stop using spirulina, if you have any strong reactions.

How Much to Take?

Spirulina can contain toxic chemicals known as microcystins, so only buy supplements from reputable brands and read reviews thoroughly before purchasing. A tablespoon of spirulina, or 7 grams is the standard dose, which you can add to a smoothie. However, the taste is strong (similar to seaweed) and it is not for everyone. If you don’t enjoy the taste, you can take it as a capsule.