Spirulina Benefits: 7 Reasons to Try It (& 1 Major Caution)

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Spirulina Uses and Benefits
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I don’t like using the term superfood, though it could certainly be applied to Spirulina (and is sometimes used for coconut oil). Surprisingly, you may know this amazing compound by its common name…

Pond scum:

This nutrient rich substance is actually a cyanobacteria and it boasts its fair share of health promoting properties. It is rich in chlorophyll, and like plants, gets its energy from the sun. It does have many benefits, (though contrary to some health claims, I’ve seen no evidence that it cures cancer or HIV).

What is Spirulina?

Spirulina is a natural “algae” (cyanbacteria) powder that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients. When harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available.

It is largely made up of protein and essential amino acids, and is typically recommended to vegetarians due to its high natural iron content.

The high concentration of protein and iron also makes it ideal during pregnancy, after surgery, or anytime the immune system needs a boost.

Benefits of Spirulina

Though it does taste like pond scum, Spirulina has some great health-boosting qualities:

1. Most Nutrient Dense Food On the Planet

The concentration of protein and vitamins in Spirulina has led many to classify it as the “most nutrient dense food on the planet.” Compared to other foods gram for gram, it lives up to this reputation and is a great source of:

  • Protein: It is considered a complete source of high-quality protein and is often compared to eggs for the amount of protein per gram. The protein in Spirulina is highly usable and has a net protein utilization rate of between 50-61%
  • Vitamin B1: Also called Thiamin, this vitamin is necessary for the digestion of fats and proteins. It is often taken for increased energy, eye health, brain function and for improving nerve functioning.
  • Iron: Spirulina is a favorite food for vegetarians and vegans because it is one of the best plant sources of iron. Even for those who consume meat, it has a highly absorbable form of iron that is gentle on the digestive system.
  • Calcium: Spirulina is also incredibly high in calcium with over 26 times the calcium in milk.

It also contains (per Tablespoon):

Spirulina nutrition benefits

Spirulina is a great source of other nutrients including (according to Wikipedia): “It contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable”.

Important Note: Contrary to many claims, Spirulina is not a good source of Vitamin B12 for humans. While it does contain a form of B12, it is pseudovitamin B12 which is not absorbable or effective in humans according to studies.

2. Contains Gamma Linolenic Acid (GLA) & Omega-3s

Spirulina contains Gamma Linolenic Acid andOmega-3s

Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties, especially when taken with other quality Omega-3 supplements.

GLA is difficult to find in a food source and normally has to be created by the body. Spirulina is one of the few foods with a natural GLA content.

I suspect that the benefits of GLA in Spirulina are even more than what the studies have found since these studies often use vegetable oils for their GLA source, and the other inflammatory compounds in vegetable oils can interfere with the anti-inflammatory ability.

Besides GLA, Spirulina also contains Omega 3-,6 and 9s and is especially high in Omega-3s.

3. May Help Balance Blood Sugar

Studies show that spirulina may be especially helpful in balancing blood sugar, and may even be as effective as diabetes medication in some instances. Other studies show that it not only lowers blood sugar but may also lower HbA1c, which is a long term marker of blood sugar levels.

4. Powerful Antioxidants

Antioxidants are powerful substances that protect our cells from damage. Thanks to decades of research, many of us understand the importance of consuming enough antioxidants from natural sources, and spirulina is a great choice.

The antioxidant that makes spirulina unique is called phycocyanin, which is a potent anti-inflammatory.

5. May Help Those with Allergies

Some research has suggested that Spirulina may be helpful for those with allergies and allergic reactions. (source)

This is likely because it reduces inflammation that leads to nasal congestion and other issues. In studies, those who took spirulina noticed a reduction in nasal congestion, itching, and sneezing.

6. Helps Remove Heavy Metals

Spirulina can bind with heavy metals in the body and help remove them.

It is also extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system. In fact, one study found that 500 milligrams of spirulina daily combined with zinc supplementation was enough to reduce arsenic toxicity by almost half!

Emerging evidence also suggests that it binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.

7. Muscle and Endurance Benefits

Spirulina is known to increase fat burning during exercise. Its high antioxidant content makes it beneficial in reducing exercise induced oxidation which leads to muscle fatigue and inability to gain muscle.

In fact studies found that it:

health benefits of spirulina powder

Cautions on Spirulina

Those with phenylketonuria (PKU) should consult with a doctor before taking, as it does contain that amino acid. Those on any type of anti-coagulation medicine should consult with a doctor before beginning (or stopping) taking Spirulina. Some people with autoimmune disease do not do well with this supplement. If you are pregnant, nursing or have any medical condition, check with your doctor first as it is often not recommended for pregnant or nursing women.

Downsides of Spirulina

As I mentioned above, this beneficial algae is gram for gram one of the most nutritious foods on the planet. It is also probably one of the most expensive when compared gram for gram. Many articles about its benefits focus show the nutrition data per ounce. The problem is that one ounce contains about 28 grams and is MUCH higher than normal (or safe) daily intake would be.

It costs up to 30x as much as dairy or meat protein per gram and is not a viable primary protein source for this reason.

Is Spirulina the Same as Chlorella?

Short answer: No, but they share some similarities.

Both are types of algae but there are some key differences:

  • Structure: Chlorella is a single-cell algae with a nucleus, while Spirulina is a multi-celled plant with no nucleus. For this reason, chlorella is much smaller and acts differently in the body.
  • Color: Spirulina is a cyanobacteria, a blue-green type of algae, while Chlorella is a green algae.
  • Amount of Nucleic Acids: Both are a good source of nucleic acids, though Chlorella has almost twice as much per gram. Nucleic acids are important factors for DNA and RNA in the body.
  • Digestibility: Chlorella has to go through a process to break its cell walls before it is bioavailable and usable by the body.
  • Chlorophyll Content: Chlorella is higher in Chlorophyll, with almost double the amount.
  • Iron, Protein and GLA: Chlorella is not a great source of Iron, protein and beneficial Gamma-Linolenic Acid (GLA).
  • Heavy Metals: Chlorella has unique properties in its cell walls that make it bind to heavy metals and other contaminants

How to Take Spirulina (& What I Use)

I use a couple of different sources of spirulina that all checked out when I did my research.

  • Spirulina Powder – The least expensive but has a a strong flavor
  • Spirulina Capsule – Small, portable tablets called “EnergyBits.” Very easy to take and no unpleasant taste. Use the code “wellnessmama” at this link for 20% off.

For more on why spirulina and chorella are so beneficial for health, check out this Wellness Mama podcast interview with EnergyBits creator Catharine Arnston.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Ever tried spirulina? What did you think of the taste? Will you try it now? Share below!

Spirulina is a superfood plant source of protein, minerals, vitamins, and antioxidants. Benefits include fighting anemia, good for blood and heart and more!
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

471 responses to “Spirulina Benefits: 7 Reasons to Try It (& 1 Major Caution)”

  1. Teresa Avatar

    You didn’t actually say HOW you take it. You say that it tastes like pond scum and that it can “also” be stirred into water but you did not say anything about how you actually take it so the “also” seems to be missing a prior point.

    If you have ways to suggesting taking the powder, please advise.

  2. Walter Levine Avatar
    Walter Levine

    I first took spirulina about 50 years ago and use it off and on. My favorite way of taking it is mixed with apple juice. I love the way it tastes. Once when I became very ill and couldn’t hold anything down, it was the only thing that wouldn’t vomit up immediately. I would recommend at least trying it. I currently buy an organic variety on Amazon.

  3. Kathryn Cleveland Avatar
    Kathryn Cleveland

    I just started making shakes with chlorella and spirulina. I use the organic powders and add a heaping teaspoon of each to about a cup of my homegrown blueberries, a banana, plain yogurt or homemade raw milk kefir, and whatever kind of milk I have on hand…either coconut, raw goat’s milk, or raw cow’s milk, blended in my small blender. I have some green tea powder so I throw a teaspoon of that in as well. I take a large flax oil capsule with my shake. And I put a small amount of raw wildflower honey in as well. The taste is very good….almost chocolatey. I can’t really taste the grassy taste of the algae powders. I’m thinking of doing a combination of the algae powders, tea powders, yogurt, peanut butter, cocoa, and milk for a change now and then.

  4. Vicky Avatar

    You do realize that the powder that you recommend is NOT organic right?

  5. Kirstie Avatar
    Kirstie

    Hi, I notice you said it’s great for pregnant or nursing women due to the high iron content, but then said it’s not recommended for pregnant or nursing women. I took spirulina in tablet form during my last pregnancy and the doctors never batted an eye, but I’d like to try powder form this time as we’re thinking of trying for another baby in the next couple of months. Can you tell me why it’s not recommended for pregnant/nursing women? I have seen so many other women take it for the iron. I’m just confused. Thank you!

  6. joan Avatar

    yes i have used spirulina almost daily as a picker-upper, especially combined with unsulphered blackstrap molasses and the 4 seeds. it literally gives a boost of energy instantly while supplying the body with lots of nutrients.
    i am vegan so i have to find creative ways to ensure i get my required nutrients.
    when combined this way, the taste of spirulina becomes less pronounced

  7. Stories Avatar
    Stories

    I don’t think protein content of spirulina cost 30× that of dairy product. Kindly change the fact.

  8. echo Avatar

    I just used spirulina powder to color my mint chocolate chip ice cream. My daughter wanted it green & I don’t do food coloring, so spirulina it was! Didn’t change the taste at all. 🙂

  9. Troy Avatar

    Great info…in reading through all the comments

    1) has anyone added the powder form to an iced coffee? How is the taste and does it blend ok?
    I add plant protein powder already.

    Does not hurt to ask. Odd I know

    2) what in the recommend brand? Several have been mentioned here

    Help

    Thank You

  10. Julie Avatar

    You are right, Spirulina doesn`t look or taste the greatest but it is a tremendous superfood. The more whole foods people can incorporate into their daily diet the better, so whether it is spirulina or coconut oil or chia seeds or kale go for whatever suits your taste. Great article by the way.

  11. Larry Avatar

    In the section above titled “How to Consume Spirulina”, there is the link “purchased here”. The link takes you to Amazon and Nutrex Hawaii spirulina in a 1 pound jar. My first comment is that Nutrex has a taste much less like pond scum or like licking your wet dog than others I have tried.
    Second is that Nutrex is not the cheapest but I consider it the best which is why I have two 5 pound bags of it.
    Third is that Nutrex does not name their product as organic but it does say. “Grown in a Biosecure Zone, our Spirulina is free of pesticides, herbicides, gluten and lactose.”
    I combine in a separate jar 1 part turmeric with 3 parts spirulina. For each 1.5 grams turmeric, I add one tablet BioPerine which is a black pepper extract to make the turmeric bio-available. I grind up the BioPerine in the coffee-spice mill that I use for coffee beans. The turmeric powder is coarser than the spirulina and so the blend makes it much easier to dissolve in a glass of water. It doesn’t stick to the spoon or glass.

  12. Jeff Collins Avatar
    Jeff Collins

    Isn’t anyone at all concerned about the very high level of purine in spirulina? It’s off the charts. Check Wikipedia for one and scroll down to the very last table, very last item, under the purine levels in many foods, beverages, etc.
    Purine -> higher uric acid in blood -> gout and related complications.
    Advise first check with your doctor before sucking pond scum or whatever else you’d like to call it.
    Respectfully, Jeff

  13. aundrea Avatar

    I put it in peanut butter you can use almond or another. It completely eliminates the taste even a little
    honey, on apples. I still think drinking the water with it is important, at least 8 oz after. But I really don’t like the taste.

    BE sure to drink plenty of pure water WHEN you have wheatgrass.

  14. Dena Avatar

    Can I mix up a week’s worth of smoothies and keep them in the fridge with spirulina in it?

  15. Jennifer Salvo Avatar
    Jennifer Salvo

    I’ve been taking powdered superfoods for a few years now.. Spirulina, chlorella, wheatgrass powder, kelp powder.. lately I’ve been feeling like it’s not working for me anymore. Should I be cycling on and off with this stuff?

  16. Dawn Avatar

    I added about 2 teaspoons Raw Organic Spirulina powder into my latte, 1/2 Cup organic coconut milk unsweetened (blend cream and liquid together) preheated, 1 or 2 Tablespoons Organic Balinese cacao powder (Cold-Processed), 3 droppers (to taste) non alcohol NuStevia (or honey to taste), 2 to 3 Tablespoons organic coconut oil, 1 to 2 teaspoons organic Matcha Tea powder, 1 3/4 Cup hot filtered water (heated to about 180 F.), put all ingredients into heavy duty blender container and blend for about 45 seconds, important to now add 1 Tablespoon Unflavored Gelatin (I used Great Lakes orange can as I still have some in my pantry) and only blend about 10 to 20 seconds. A rich flavorful bodied latte that you can enjoy almost any cold winter morning.

  17. Alenka Avatar

    The only thing, I get constipated when taking them. But I love to take them when travelling especially long haul flights with time changes. Works magic, no more jet lag 🙂

  18. Bobbie Avatar

    I’m wondering if the place you are getting yours is tested like where I buy mine? Yours is a lot less expensive!
    Here is what they say about what I buy:
    This PureBulk product is manufactured in a cGMP certified and registered facility. PureBulk’s supplements are tested by accredited third party labs in the USA to ensure their identity, purity and potency. To receive a copy of these test results or any other PureBulk supplement please fill out the COA request form found here.
    Thanks

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