When it comes to your diet, green is good. But it can be difficult sometimes to get all of that green goodness from your diet alone. That’s where the superfood spirulina can help.
To say that spirulina is packed with nutritional power is an understatement. According to the US Department of Agriculture, just one tablespoon of spirulina is a great source of protein and contains a wide range of nutrients including calcium, magnesium, iron, potassium, B vitamins, and vitamins A, C, and K.i Spirulina is also a great source of tryptophan, which researchers feel explains the mental health benefits it provides including reduced depression and anxiety.ii
When reviewing the many health benefits of spirulina, it’s hard to know where to begin because there are so many! Let’s start with the immune system. Research shows that spirulina enhances immunity, specifically natural killer cell activity while reducing inflammation.iii In addition to its anti-inflammatory effects, spirulina also has anti-allergic, antifungal, antibacterial, and antiviral properties.iv
Research demonstrates that spirulina can also protect the heart and the liver.v One reason it is so heart-healthy is that it can help control cholesterol levels. According to a 2016 review of seven different randomized clinical trials, spirulina reduced total cholesterol, LDL (bad) cholesterol), and triglycerides while increasing HDL (good) cholesterol.vi A 2016 double-blind, placebo-controlled, randomized trial also showed that spirulina helped improve blood pressure, another heart-healthy benefit.vii In that study, the participants also lost weight and had improved body mass index.
Weight loss is definitely a benefit of spirulina. Several other studies have shown that people not only lose weight, they also have a thinner waist circumference and better appetite control.viii A 2018 analysis of 12 different clinical trials showed that spirulina not only helped with weight loss, it also helped control blood sugar levels.ix
A 2021 randomized, double-blind, placebo-controlled trial showed that spirulina improved sleep, stress management, energy levels, and overall quality of life.x
And if all that wasn’t enough, spirulina can also help support detoxification. According to a 2015 review of clinical trials, it was found that spirulina consistently and successfully counteracted the toxic effects of exposure to a wide variety of pollutants including arsenic, cadmium, carbon tetrachloride, lead, and mercury.xi
Spirulina is one of the most nutrient-packed powders you can find. It’s no wonder spirulina has so many important health benefits. If you’re looking to give your diet an extra health-promoting boost, add a spirulina supplement to your daily routine.
References
i US Department of Agriculture. Seaweed, spirulina, dried. 2019;April 1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients
ii Demelash S. Spirulina as a main source of tryptophan for mental illness: improving level of serotonin through tryptophan supplementation. Global Journal of Medicine and Public Health. 2018;7(2). https://www.researchgate.net/publication/326293829
iii Finamore A, Palmery M, Bensehaila S, Peluso I. Antioxidant, Immunomodulating, and Microbial-Modulating Activities of the Sustainable and Ecofriendly Spirulina. Oxid Med Cell Longev. 2017;2017:3247528. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5274660/
iv Nuhu AA. Spirulina (Arthrospira): an important source of nutritional and medicinal compounds. Journal of Marine Sciences. 2013;2013. https://www.hindawi.com/journals/jmb/2013/325636/
v Ku CS, Yang Y, Park Y, Lee J. Health benefits of blue-green algae: prevention of cardiovascular disease and nonalcoholic fatty liver disease. J Med Food. 2013;16(2):103-111. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576896/
vi Serban M, Sahebkar A, Dragan S, et al. A systematic review and meta-analysis of the impact of spirulina supplementation on plasma lipid concentrations. Clin Nutr. 2016;35(4):842-51. https://pubmed.ncbi.nlm.nih.gov/26433766/
vii Miczke A, Szulinska M, Hansdorfer-Korzon R, et al. Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trial. Eur Rev Med Pharmacol Sci. 2016;20(1):150-6. https://pubmed.ncbi.nlm.nih.gov/26813468/
viii DiNicolantonio JJ, Bhat AG, OKeefe J. Effects of spirulina on weight loss and blood lipids: a review. Open Heart. 2020;7. https://openheart.bmj.com/content/7/1/e001003
viii DiNicolantonio JJ, Bhat AG, OKeefe J. Effects of spirulina on weight loss and blood lipids: a review. Open Heart. 2020;7. https://openheart.bmj.com/content/7/1/e001003
ix Huang H, Liao D, Pu R, Cui Y. Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure. Diabetes Metab Syndr Obes. 2018;11:729-742. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6241722/
x Moradi S, Zobeiri M, Feizi A, et al. The effects of spirulina (Arthrospira platensis) supplementation on anthropometric indices, blood pressure, sleep quality, mental health, fatigue status and quality of life in patients with ulcerative colitis: a randomized, double-blind, placebo-controlled trial. Int J Clin Pract. 2021;75(10). https://pubmed.ncbi.nlm.nih.gov/34107141/
xi Martinez-Galero E, Perez-Pasten R, Perez-Juarez A, et al. Preclinical antitoxic properties of spirulina (Arthrospira). Pharmaceutical Biology. 2016;54(8):1345-1353. https://www.tandfonline.com/doi/full/10.3109/13880209.2015.1077464
