Spirulina can provide several health benefits, including reducing oxidation, lowering blood pressure, and lowering blood sugar levels.
Spirulina is a source of vegan protein and contains a variety of nutrients, such as beta-carotene, and vitamin E.
However, spirulina is one of the best-known supplements in the world.
Here are the health benefits of spirulina, its dosage, and its uses.
Table of Contents
Spirulina is Nutritious
Spirulina grows in salty freshwater, and it is cyanobacteria, a single-cell family of microbes often called blue-green algae (1).
A standard daily dose is 3 grams, but you can use it up to 10 grams per day (1).
The following single tablespoon of dried spirulina powder (7 grams) contains (2):
- 20 calories
- 4.02 grams of protein
- 1.67 grams of carbohydrate
- 0.54 grams of fat
- 8 milligrams (mg) of calcium
- 2 mg of iron
- 14 mg of magnesium
- 8 mg of phosphorus
- 95 mg of potassium
- 73 mg of sodium
- 0.7 mg of vitamin C
Well, spirulina is one of the most nutritious foods on the planet. Its protein is similar to that of eggs and provides all the amino acids.
Many people claim it contains vitamin B12; however, there is no concrete evidence available.
May Help People With Cancer
Some evidence shows that spirulina has anti-cancer properties. A study shows it may reduce the size of cancerous tumors in animals (3, 4).
One study examined people with precancerous lesions in their mouths called oral submucous fibrosis (OSMF) (5).
For those who took 1 gram a day for one year, 45% of lesions were lost, compared to only 7% in the control group.
However, half of these people redeveloped the lesions in the next year when they stopped taking it.
In addition, another study of 40 people with OSMF lesions found that 1 gram of spirulina a day led to more improved symptoms of OSMF than a drug called pentoxifylline (6).
May Lower Blood Pressure
High blood pressure is a significant cause of many serious diseases, including heart attacks, strokes, and chronic kidney disease (7).
In one study, a dose of 4.5 grams of spirulina per day was shown to lower systolic and diastolic blood pressure among people with normal BP levels, while 1 gram was ineffective (8).
However, this decrease is supposed to be driven by increased nitric oxide production, an indicator molecule that helps relax and dilate your blood vessels (9).
Protect Against LDL Oxidation
In your body, fatty structures are defenseless against oxidative damage. Therefore, lipid peroxidation is a major driver of several serious diseases (10).
For instance, oxidation of LDL cholesterol is one of the main causes of heart disease (11).
Spirulina antioxidants seem effective in reducing human and animal lipid peroxidation (12, 13).
Two grams per day reduced oxidative damage marks in a study of 25 patients with type 2 diabetes mellitus (14).
In addition, the level of antioxidant enzymes also increased.
Protects Against Inflammation
Oxidative damage may harm DNA and cells. This damage can cause chronic inflammation, leading to cancer and other diseases (15).
Spirulina is an excellent source of antioxidants to protect cells from damage (16).
Phycocyanin can prevent free radicals and inflammatory molecules, which provide impressive antioxidant and anti-inflammatory effects (17, 18, 19).
Prevents Heart Disease
Heart disease is the world’s leading cause of death (20).
However, spirulina can influence many factors that cause heart disease.
For example, it can lower LDL cholesterol and triglyceride levels. The study found that 2 grams of fiber per day improved DM (diabetes mellitus) in 25 people (14).
In another study, 1 gram daily decreased triglyceride levels by 16.3% and LDL (bad cholesterol) by 10.1% (21).
Several other studies found positive effects—albeit with higher doses of 4.5 to 10 grams per day (22, 23).
May Control Blood Sugar Levels
Animal studies show that spirulina can lower blood sugar levels (24, 25).
However, spirulina is also effective in humans. For example, People took 2 grams of spirulina a day for 2 months, experienced a slight reduction in blood sugar levels. They conducted this study on 25 people with type 2 diabetes (14).
Studies have estimated that a reduction of 1% in “HbA1c” may decrease the risk of death related to diabetes by 21% (26).
The study was, however, small, and further study was needed.
Improves Muscle Strength
Oxidative damage caused by exercise, such as weight training, is an important part of the process (27).
Some plant foods have antioxidant properties that can help athletes and active people reduce this damage.
Spirulina appears useful, as certain studies have shown improved muscle strength and endurance (28).
Studies show that it improves endurance and increases the time for muscular fatigue during exercise (29).
Relieves Allergic Rhinitis
Allergic rhinitis represents the inflammation of your nasal passages. Allergens like pollen, animal hair, or even wheat dust cause it (30, 31).
Spirulina is effective in reducing allergic rhinitis symptoms.
Studies show the consumption of spirulina can reduce the symptoms of allergies such as allergic rhinitis, such as nasal discharge, sneezing, congestion, and itching (32, 33).
According to one research, spirulina was more successful than cetirizine, an antihistamine used to treat allergies, in improving allergic rhinitis symptoms and decreasing inflammation (34).
Effective Against Anemia
A decrease in hemoglobin, or red blood cells, can lead to a life-threatening disease called anemia (35).
In older adults, anemia can lead to prolonged feelings of fatigue and weakness (36).
In a study, spirulina supplements increased hemoglobin and improved the immune function of red blood cells in 40 older people with a history of anemia (37).
Spirulina is one of the most nutritious foods on the planet. It may help people with cancer, lower blood pressure, and reduce the risk of heart attacks, strokes, and chronic kidney disease. Spirulina is an excellent source of the antioxidant phycocyanin, which can protect cells from damage and prevent heart disease. It can also lower LDL cholesterol and triglyceride levels, and may control blood sugar levels. Spirulina can help athletes and active people reduce oxidative damage and improve muscle strength and endurance. It also reduces allergic rhinitis symptoms and is effective against anemia.
Although spirulina is safe, it may have some side effects. It may interact with other conventional medicines, so first talk to your doctor before you use a spirulina supplement.
Stop taking it right away and seek medical help if you notice side effects of spirulina supplements, such as an allergic reaction.
Conclusion
Spirulina is a kind of exceptionally healthy cyanobacteria called blue-green algae.
It may improve blood lipid levels, eliminate oxidation, reduce blood pressure, and reduce blood sugar.
Always ask your health care provider about the herbal supplements you are taking.