What is spirulina good for?
Nutritional value of spirulina
Although consumption of spirulina dates back to the times of the ancient Aztecs, its popularity has increased dramatically in recent years, in part due to NASA studying the possibility of growing spirulina in space in order to provide nutrition for astronauts.The choice for using spirulina becomes clear when you realize just how densely packed it is with vitamins and minerals, such as iron, copper, magnesium, potassium, manganese, vitamins B1, B2 and B3, as well as generous amounts of protein and both omega-3 and omega-6 fatty acids.
Anti-inflammatory effects
However, vitamins and minerals aside, the main component of spirulina is an antioxidant called phycocyanin, which is also what gives spirulina its characteristic blue color. In fact, the "cyan" in "phycocyanin" and "cyanobacteria" is derived from the Greek word "kyanos", which means dark blue enamel.
Phycocyanin is known to help fight oxidative stress by directly blocking the production of certain molecules that are responsible inflammation. The anti-inflammatory effect of spirulina is also studied in allergy research, where one trial compared it with cetirizine, a popular antihistamine medication.
Role in cardiovascular health
Studies have looked at spirulina and the production of nitric oxide in your body, which relaxes blood vessels. Research has also looked at spirulina and bad cholesterol (LDL), triglyceride levels, and good cholesterol (HDL).Athletic performance
Lastly, spirulina is also being studied for its effects on physical performance, as it has been studied for its effect on muscle strength and muscle endurance, and it appears to do this by improving oxygen uptake during exercise.When should I take spirulina?
Spirulina is best taken with a meal in order to maximize absorption, ideally with breakfast or lunch, as taking it later in the day could potentially interfere with sleep.
What should I avoid taking spirulina with?
Avoid taking spirulina at the same time as vitamin B12
It is not recommended to combine spirulina with vitamin B12 supplements, as it has been found that spirulina consumption actually decreases the amount of vitamin B12 in the body. This is because the vitamin B12 "analogs" that are found in spirulina actually inhibit the absorption of real vitamin B12.Spirulina used to be marketed as a source of vitamin B12, but this is no longer the case, and vegans, vegetarians, or people who have issues with properly absorbing vitamin B12 are advised to avoid taking spirulina products altogether for this reason.
Avoid B-complex with spirulina for the same reason, as B-complex invariably includes vitamin B12.
Avoid taking spirulina at the same time as chlorella
Chlorella is the other green powder on the same shelf, and taking both together raises the question of how much iodine the pair delivers between them. One powder at a time is easier to judge, and if both are already in your day, give each its own meal and choose brands that publish iodine content.What are natural sources of spirulina?
Spirulina is a blue-green alga, a filamentous cyanobacterium of the genus Arthrospira that grows in warm, alkaline lakes, and where it has long been a food it is skimmed from the water and dried into flat green cakes. The dried material is dark, crumbly and savory, and people stir the powder into water or juice, or sprinkle it over food. A teaspoon of powder weighs only a few grams, so the protein, iron and pigments arrive in the amounts the dried alga already carries.
Who should avoid taking spirulina?
Before taking spirulina supplements, check with your trusted healthcare professional if any of the following apply to you:
- Phenylketonuria
- Autoimmune disease
Phenylketonuria (PKU)
Spirulina is about half protein by weight and carries phenylalanine, so phenylketonuria is a clear reason to leave it out of your routine, because even one scoop can add a substantial amount of the amino acid that the condition can't properly process.Autoimmune disease
Your immune system is the second reason, since the alga stimulates immune signalling and could absolutely interfere with an autoimmune diagnosis or an immunosuppressant prescription.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of spirulina
Possible side effects from taking spirulina supplements may include (but are not limited to) the following:
- Gastrointestinal upset
- Allergic reaction
The particular risk with spirulina is contamination, from a harvest that was not clean, which is why the brand and the testing matter more than the size of the capsule. The FDA's blue-green algae warning is why a brand that publishes metal testing is the only kind worth taking.
If you are experiencing negative side effects from taking spirulina supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with spirulina
The medicines listed below are the ones most often named in interaction reports for spirulina, but it is by no means a comprehensive list:
- Blood thinners
- Immunosuppressants
Blood-thinning medication
Spirulina can exacerbate the effects of blood-thinning medications, so it is advisable to not take them at the same time to avoid this.Immunosuppressants
Spirulina stimulates immune signaling in laboratory work, so the same caution applies to anyone who is taking an immunosuppressant following a transplant.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking spirulina supplements.
Can I take spirulina while pregnant or breastfeeding?
The risk of contaminated batches and the absence of pregnancy trials for a concentrated daily dose make it advisable to avoid taking spirulina while pregnant.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store spirulina?
For optimal shelf life, it is recommended to keep spirulina supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Spirulina data sources & further reading
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