Spirulina: 11 health benefits and nutrition19/12/2018
Spirulina has a high protein and vitamin content, which makes it an excellent dietary supplement for people on vegetarian or vegan diets.
Research suggests that spirulina has antioxidant and inflammation-fighting properties, as well as the ability to help regulate the immune system.
This article discusses 11 potential health benefits people may get from adding spirulina to their diet.
1. Excellent nutritional profile
Consuming spirulina is one way to supplement protein and vitamins in people’s diets without notable side effects.
One tablespoon or 7 grams (g) of dried spirulina contains:
- 20 calories
- 4.02 g of protein
- 1.67 g of carbohydrate
- 0.54 g of fat
- 8 milligrams (mg) of calcium
- 2 mg of iron
- 14 mg of magnesium
- 8 mg of phosphorous
- 95 mg of potassium
- 73 mg of sodium
- 0.7 mg of vitamin C
It also contains thiamin, riboflavin, niacin, folate, and vitamins B-6, A, and K.
Taking spirulina, as part of a balanced diet, may help a person to stay well nourished.
2. Losing weight
People can usually lose weight if they eat fewer calories than they use. Spirulina is a high-nutrient, low-calorie food that contains a lot of nutrition in a small amount of powder. Introducing spirulina to the diet may help people lose weight without losing nutrition.
The results of a 2016 double-blind placebo-controlled trial suggest that spirulina may aid weight management. In the study, people who were overweight and regularly ate spirulina for 3 months showed improved body mass index or BMI.
Taking spirulina extract may help to lower cholesterol levels. Cholesterol is an unhealthful fat in a person’s blood that medical experts link to heart disease.
A 2016 systematic review and meta-analysis suggests that taking spirulina supplements may have a positive impact on blood lipids, which are fats in the blood. In the study, spirulina was found to significantly reduce total cholesterol and lower LDL — “bad” — cholesterol while increasing HDL — “good” — cholesterol.
A 2013 study also supports this health claim. Researchers found that taking 1 g of spirulina every day reduced participant’s total cholesterol after 3 months.
6. Reducing blood pressure
As discussed above, spirulina may lower cholesterol, and there is also evidence that it could help control a person’s blood pressure.
A small-scale 2016 study found that eating spirulina regularly for 3 months reduced people’s blood pressure when they were overweight and had hypertension.
7. Preventing heart disease
High blood pressure and cholesterol levels are both linked to heart disease. As spirulina may reduce both of these risk factors, is it possible that it could help prevent heart disease?
A 2013 review suggests that these blue-green algae may play a role in preventing heart disease. This might be due to their cholesterol-lowering, anti-inflammatory, and antioxidative effects.
8. Boosting metabolism
Taking spirulina may help boost a person’s metabolism. A higher metabolic rate may make a person feel as if they have more energy. It may also increase the number of calories they burn each day, which may aid weight loss.
In a small-scale 2014 study, people who took 6 g of spirulina a day experienced beneficial metabolic effects, alongside weight loss and better health-related quality of life.
The people in this study had non-alcoholic fatty liver disease, and so more research is needed to see if spirulina may boost metabolism in others without this condition.
9. Reducing allergy symptoms
When a person has allergies to pollen, dust, or pets, the inside of their nose may swell. This reaction is called allergic rhinitis. There is some evidence that spirulina could help improve the symptoms of this condition.
A 2013 study states that spirulina can relieve nasal inflammation and reduce histamine in the body. Compared to a placebo, it may reduce the symptoms of allergic rhinitis, including:
- runny nose
- nasal congestion
A 2011 review notes that there is a reasonable amount of evidence for the positive effects of spirulina on allergic rhinitis, but that larger trials are needed before researchers know the true impact.
Spirulina is available in powder or tablet form.
As a powder, people can:
- add it to smoothies, which gives the drink a green color
- sprinkle spirulina powder on salads or in soups
- mix it into energy balls, along with other healthful ingredients
- stir a tablespoon into fruit or vegetable juices
People can also take spirulina as a dietary supplement in tablet form.
People can buy dried spirulina from health food stores or online stores. Spirulina tablets are also available in health food stores, drug stores, and online.
Initial research suggests taking spirulina may improve the following:
- weight loss
- gut health
- diabetes management
- blood pressure
- risk of heart disease
- metabolic rate
- allergy symptoms
- mental health
Alongside zinc, spirulina shows promise as a treatment for chronic arsenic poisoning.
More research is needed before doctors can recommend spirulina for the treatment of any health condition.
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