10 Health Benefits of Spirulina: Written by On October 5, 2018

11/7/2018 10 Health Benefits of Spirulina
NEWSLETTER
NUTRITION u Evidence Based
10 Health Benefits of Spirulina

Written by Joe Leech, MS on October 5, 2018
Spirulina is among the world’s most popular supplements.
It is loaded with various nutrients and antioxidants that may benefit your
body and brain.
Here are 10 evidence-based health benefits of spirulina.
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https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#section8 1/14
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1. Spirulina Is Extremely High in Many Nutrients

Spirulina is an organism that grows in both fresh and salt water.
It is a type of cyanobacteria, which is a family of single-celled microbes

that are often referred to as blue-green algae.
Just like plants, cyanobacteria can produce energy from sunlight via a
process called photosynthesis.
Spirulina was consumed by the ancient Aztecs but became popular again
when NASA proposed that it could be grown in space for use by
astronauts (1).
A standard daily dose of spirulina is 1–3 grams, but doses of up to 10

v grams per day have been used effectively.

This tiny alga is packed with nutrients. A single tablespoon (7 grams) of
w dried spirulina powder contains (2):
z Protein: 4 grams
Vitamin B1 (thiamine): 11% of the RDA


Vitamin B2 (riboflavin): 15% of the RDA
Vitamin B3 (niacin): 4% of the RDA

Copper: 21% of the RDA
Iron: 11% of the RDA
It also contains decent amounts of magnesium, potassium and

manganese and small amounts of almost every other nutrient that
you need.
In addition, the same amount holds only 20 calories and 1.7 grams of
digestible carbs.
Gram for gram, spirulina may be the single most nutritious food on the 
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planet.
A tablespoon (7 grams) of spirulina provides a small amount of fat —

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around 1 gram — including both omega-6 and omega-3 fatty acids in an
approximately 1.5–1.0 ratio.
The quality of the protein in spirulina is considered excellent —

comparable to eggs. It gives all the essential amino acids that you need.
It is often claimed that spirulina contains vitamin B12, but this is false. It
has pseudovitamin B12, which has not been shown to be effective in
humans (3, 4).
SUMMARY
Spirulina is a type of blue-green algae that grows in both salt and
fresh water. It may be one of the most nutrient-dense foods on
v earth.
w 2. Powerful Antioxidant and Anti-Inflammatory

Properties
z
Oxidative damage can harm your DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer
and other diseases (5).
Spirulina is a fantastic source of antioxidants, which can protect against

oxidative damage.
Its main active component is called phycocyanin. This antioxidant

substance also gives spirulina its unique blue-green color.
Phycocyanin can fight free radicals and inhibit production of inflammatory

signaling molecules, providing impressive antioxidant and anti-
inflammatory effects (6, 7, 8).
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SUMMARY
Phycocyanin is the main active compound in spirulina. It has

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powerful antioxidant and anti-inflammatory properties.
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v 3. Can Lower “Bad” LDL and Triglyceride Levels

 Heart disease is the world's leading cause of death.
w Many risk factors are linked to an increased risk of heart disease.
z As it turns out, spirulina positively impacts many of these factors. For
 example, it can lower total cholesterol, “bad” LDL cholesterol and

triglycerides, while raising “good” HDL cholesterol.
In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day

significantly improved these markers (9).
Another study in people with high cholesterol determined that 1 gram of

spirulina per day lowered triglycerides by 16.3% and “bad” LDL by 10.1%
(10).
Several other studies have found favorable effects — though with higher
doses of 4.5–8 grams per day (11, 12).

SUMMARY A D V E R T I S E M E N T
Studies indicate that spirulina can lower triglycerides and “bad”

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LDL cholesterol and may simultaneously raise “good” HDL
cholesterol.
4. Protects “Bad” LDL Cholesterol From Oxidation

Fatty structures in your body are susceptible to oxidative damage.
This is known as lipid peroxidation, a key driver of many serious diseases

(13, 14).
For example, one of the key steps in the development of heart disease is
the oxidation of “bad” LDL cholesterol (15).
Interestingly, the antioxidants in spirulina appear to be particularly

v effective at reducing lipid peroxidation in both humans and animals (16,
17).

w In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day

significantly reduced markers of oxidative damage. It also increased
z levels of antioxidant enzymes in the blood (18).
SUMMARY
Fatty structures in your body can become oxidized, driving the
progression of many diseases. The antioxidants in spirulina can
help prevent this.
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5. May Have Anti-Cancer Properties

Some evidence suggests that spirulina has anti-cancer properties.
Research in animals indicates that it can reduce cancer occurrence and

tumor size (19, 20).
Spirulina’s effects on oral cancer — or cancer of the mouth — have been

particularly well studied.
One study examined 87 people from India with precancerous lesions —

called oral submucous fibrosis (OSMF) — in the mouth.
v
 Among those who took 1 gram of spirulina per day for one year, 45% saw
their lesions disappear — compared to only 7% in the control group (21).
w
When these people stopped taking spirulina, almost half of them
z redeveloped lesions in the following year.

In another study of 40 individuals with OSMF lesions, 1 gram of spirulina
per day led to greater improvement in OSMF symptoms than the drug
Pentoxyfilline (22).
SUMMARY
Spirulina may have anti-cancer properties and appears especially
effective against a type of precancerous lesion of the mouth
called OSMF.
6. May Reduce Blood Pressure

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High blood pressure is a main driver of many serious diseases, including

heart attacks, strokes and chronic kidney disease.
While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has
NEWSLETTER
been shown to reduce blood pressure in individuals with normal levels
(10, 11).
This reduction is thought to be driven by an increased production of nitric

oxide, a signaling molecule that helps your blood vessels relax and dilate
(23).
SUMMARY
A higher dose of spirulina may lead to lower blood pressure
levels, a major risk factor for many diseases.
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7. Improves Symptoms of Allergic Rhinitis

Allergic rhinitis is characterized by inflammation in your nasal
passageways.
It is triggered by environmental allergens, such as pollen, animal hair or

even wheat dust.
Spirulina is a popular alternative treatment for symptoms of allergic

rhinitis, and there is evidence that it can be effective (24).
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In one study in 127 people with allergic rhinitis, 2 grams per day
dramatically reduced symptoms like nasal discharge, sneezing, nasal
congestion and itching (25).

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SUMMARY
Spirulina supplements are very effective against allergic rhinitis,
reducing various symptoms.
8. May Be Effective Against Anemia

There are many different forms of anemia.
The most common one is characterized by a reduction in hemoglobin or

red blood cells in your blood.
v Anemia is fairly common in older adults, leading to prolonged feelings of

weakness and fatigue (26).

In a study in 40 older people with a history of anemia, spirulina
w supplements increased the hemoglobin content of red blood cells and
z improved immune function (27).
 Keep in mind that this is just one study. More research is needed before
any recommendations can be made.
SUMMARY
One study suggests that spirulina can reduce anemia in older
adults, though more research is needed.
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9. May Improve Muscle Strength and Endurance

Exercise-induced oxidative damage is a major contributor to muscle
fatigue.
Certain plant foods have antioxidant properties that can help athletes and
physically active individuals minimize this damage.
Spirulina appears beneficial, as some studies pointed to improved muscle

strength and endurance.
In two studies, spirulina enhanced endurance, significantly increasing the

v time it took for people to become fatigued (28, 29).
w SUMMARY
z Spirulina may provide multiple exercise benefits, including

enhanced endurance and increased muscle strength.

10. May Aid Blood Sugar Control

Animal studies link spirulina to significantly lower blood sugar levels.
In some cases, it has outperformed popular diabetes drugs, including

Metformin (30, 31, 32).
There is also some evidence that spirulina can be effective in humans.
In a two-month study in 25 people with type 2 diabetes, 2 grams of

spirulina per day led to an impressive reduction in blood sugar levels (9).

HbA1c, a markerAfor long-term blood sugar levels, decreased from 9% to
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8%, which is substantial. Studies estimate that a 1% reduction in this
marker can lower the risk of diabetes-related death by 21% (33).

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However, this study was small and short in duration. More studies are
necessary.
SUMMARY
Some evidence suggests that spirulina may benefit people with
type 2 diabetes, significantly reducing fasting blood sugar levels.
The Bottom Line

Spirulina is a type of cyanobacteria — often referred to as blue-green
algae — that is incredibly healthy.
v
It may improve your levels of blood lipids, suppress oxidation, reduce
 blood pressure and lower blood sugar.
w While more research is needed before any strong claims can be made,
z spirulina may be one of the few superfoods worthy of the title.
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11/7/2018 10 Health Benefits of Spirulina

NUTRITION u Evidence Based

10 Health Beneﬁts of Spirulina

Spirulina is among the world’s most popular supplements.

Here are 10 evidence-based health benefits of spirulina.

1. Spirulina Is Extremely High in Many Nutrients

It is a type of cyanobacteria, which is a family of single-celled microbes

A standard daily dose of spirulina is 1–3 grams, but doses of up to 10

Vitamin B1 (thiamine): 11% of the RDA

Vitamin B3 (niacin): 4% of the RDA

Iron: 11% of the RDA

It also contains decent amounts of magnesium, potassium and

A tablespoon (7 grams) of spirulina provides a small amount of fat —

The quality of the protein in spirulina is considered excellent —

w 2. Powerful Antioxidant and Anti-Inflammatory

Spirulina is a fantastic source of antioxidants, which can protect against

Its main active component is called phycocyanin. This antioxidant

Phycocyanin can fight free radicals and inhibit production of inflammatory

Phycocyanin is the main active compound in spirulina. It has

> How Is COPD Treated

v 3. Can Lower “Bad” LDL and Triglyceride Levels

w Many risk factors are linked to an increased risk of heart disease.

z As it turns out, spirulina positively impacts many of these factors. For

 example, it can lower total cholesterol, “bad” LDL cholesterol and

In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day

Another study in people with high cholesterol determined that 1 gram of

Studies indicate that spirulina can lower triglycerides and “bad”

4. Protects “Bad” LDL Cholesterol From Oxidation

This is known as lipid peroxidation, a key driver of many serious diseases

Interestingly, the antioxidants in spirulina appear to be particularly

w In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day

5. May Have Anti-Cancer Properties

Research in animals indicates that it can reduce cancer occurrence and

Spirulina’s effects on oral cancer — or cancer of the mouth — have been

One study examined 87 people from India with precancerous lesions —

6. May Reduce Blood Pressure

High blood pressure is a main driver of many serious diseases, including

This reduction is thought to be driven by an increased production of nitric

7. Improves Symptoms of Allergic Rhinitis

It is triggered by environmental allergens, such as pollen, animal hair or

Spirulina is a popular alternative treatment for symptoms of allergic

congestion and itching (25).

8. May Be Effective Against Anemia

The most common one is characterized by a reduction in hemoglobin or

v Anemia is fairly common in older adults, leading to prolonged feelings of

9. May Improve Muscle Strength and Endurance

Spirulina appears beneficial, as some studies pointed to improved muscle

In two studies, spirulina enhanced endurance, significantly increasing the

z Spirulina may provide multiple exercise benefits, including

10. May Aid Blood Sugar Control

In some cases, it has outperformed popular diabetes drugs, including

There is also some evidence that spirulina can be effective in humans.

In a two-month study in 25 people with type 2 diabetes, 2 grams of

8%, which is substantial. Studies estimate that a 1% reduction in this

marker can lower the risk of diabetes-related death by 21% (33).

The Bottom Line

READ THIS NEXT

6 Supplements That Fight Inﬂammation

9 Impressive Health Beneﬁts of Chlorella

Are Superfoods Really Good for You or Just

A slew of superfoods claiming to have a myriad of health benefits are

7 Supplements You Need on a Vegan Diet

10 Healthy High Arginine Foods