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. Skylar Thomas Avatar
    Skylar Thomas

    Spirulina is awesome… I take 1-2, 500mg capsules 30 minutes before eating…

  2. Albert Hayden Avatar
    Albert Hayden

    I loved spirulina thanks for your post i like this.its nice and very interested to read on spirulina powder.here i have got more points on spirulina powder thanks for that.

  3. Christina Avatar
    Christina

    Thank you! This article is perfect. I am about 31 weeks pregnant and my doctor informed me that I am anemic and she’d like me to take iron supplements but I’d rather correct the deficiency via diet. This article (and reader comments) gave me just the information I needed. Thank you very much!

  4. Claire OMeara Avatar
    Claire OMeara

    Long time lover of Spirulina. Its a little weird at first getting over the taste barrier!

  5. kelly Avatar

    I like a few teaspoons of spirulina in my orange juice to wash down my prenatals each day. I think it’s a tad weird when you first try it, but I’ve been using spirulina off and on as a supplement for about 15 years now so I’ve come to enjoy the taste. If you use too much spirulina and don’t balance it out with any sweetness, it can be a bit overwhelming.

  6. Jack Avatar

    I just came upon this stuff today at a local health food store, it smells like a fish tank. But i put it in my smoothie that i have like everyday; 1 avocado,1 banana, a squirt of agave nectar, some almond milk, and ice. Today i put the algae in it and i think the avocado and banana mask the possible nasty taste ^_^ so I think this recipe cam work for anyone having a hard time taking it plain. I sometimes put chia seeds in my smoothie also.

  7. Ashley Avatar
    Ashley

    “Spirulina contains Omega 3-,6 and 9s and is especially high in Omega-3s.”
    “… it is best taken with an Omega-3 source like fermented cod liver oil.”

    Just wondering why it is best taken with an Omega-3 source if it is already very high in Omega-3s. I’m currently nursing and have been looking into ways to get Omega-3s through diet without eating too much fish (because of mercury). I don’t really like to take supplements (pills in general), so I would prefer to just add spirulina to my smoothies and skip the cod liver oil. Any thoughts or suggestions?

    1. Wellness Mama Avatar
      Wellness Mama

      It will still be good… the FCLO just also has other fat soluble vitamins and it helps absorption…

  8. prashant Avatar
    prashant

    best food available on earth…i would say the only miracle i have seen on earth is SPIRULINA..

  9. Chrissy Shapiro Avatar
    Chrissy Shapiro

    There is a guy here in Florida who makes popsicles out of it. I love the chocolate covered chocolate spirulina & my hubbie like the chocolate covered ginger spirulina pops. The company is called Hero Pops. The pops are dairy free and organic.Each pop contains 25% living spirulina. I love them.

  10. Elena Sordo-King Avatar
    Elena Sordo-King

    I just started taking spirulina, adding it to my protein shakes. I can’t taste, so i guess so far to good. My protein shake includes spirulina, coconut water, flax oil, frozen blueberries and strawberries, probiotics and vanilla protein powder. I tend to think that all protein powder mix sort of dominates the taste of whatever you put it in – my kids describe this shake tasting like a vanilla cake. Not so bad 🙂

  11. Jennifer Avatar
    Jennifer

    I’m not a smoothie person (crazy, I know!). Is there another way to get this down without having to drink it or take it in capsule form? I’m pretty good about handling bad tastes as long as I know it’s good for me.

    1. Harsha Avatar

      2 trays of ice cubes made with limeade using 1 table spoon of Chlorella and 1 table spoon of Spirulina – THAT is the best way to get it down! I try and drink at least a half tray per day. Can usually drink a whole tray without much effort. Tastes great – Just add water 🙂

    2. Maria Avatar

      Jennifer, where do you live? I got lots of amazingly yummy recipes but they re with fresh spirulina ..and taste and texture s very different than the powder. Any fresh spirulina sold frozen in your area?

  12. Stacy McGee Avatar
    Stacy McGee

    I take the tablets, because my research has prompted me to believe that the granulation process to create the powders causes lost nutritional value to some degree – although I do not believe it is significant, I’m just a fanatic lol. I have tried vitamin world 500mg and thought it was fantastic. Within just a couple of weeks I noticed a difference in my energy level and my arthritis. I would get a mouth full of water and break them apart slightly using my front teeth for them to dissolve if had no cup for water, which I don’t feel is necessary what so ever, before swallowing. These have a dog food taste lol. It was not unbearable and I got use to it quickly and frankly didn’t mind it because it is an extremely small price to pay for the amount of benefits.

    I then got the brand Source Naturals which I wasn’t impressed with, I guess because my first experience was with the vitamin world brand so it was more mental I believe, because it is more compacted and not easily broken or dissolved and feel that it takes my system longer to digest thus absorb. These of course do not have a taste so to speak because of the fact they do not dissolve or break very easily so I just stick them in my mouth and swallow.

    I take three, three times a day. Although I started off with one and worked my way up over time, which I recommend because of the detoxifying power. Even working my way up slowly caused slight dizzy spells here and there as the amount had just gotten to the quantity of three per serving, but didn’t last long. I’d say they did not occur longer than a couple of weeks, and maybe only twice a day for a couple of second a piece. This was at the very beginning though as my body was being first introduced to it.

    1. Louisa Avatar
      Louisa

      I’ve just started to try some, I got excited and orders some that was quite inespensive without really checking where it was grown etc, it isn’t organic (but I read an article regarding Australian spririlna that suggests its one of those products that can’t be truly organic and that the Australian authorities don’t award organic status). Anyway, I took a bit and it’s not nice as such but not as bad as I expected after reading a few people say it tastes of ammonia. Mine seems to taste a bit like blood to be honest, I hope this doesn’t mean it has metals in it. I am now wondering whether to bin it and get organic but don’t have much money so this was kind of a trial I suppose. Can any harm come from having none organic? Any more than eating none organic bit very washed fruit and veg for the last 30 years say?

      1. Rebekah Avatar

        It does have metals in it; spirulina is an excellent source of iron, which is the same as the taste of blood which also has iron. Not all metals are bad for your body. 🙂

    2. Brigitte Avatar
      Brigitte

      I have been suffering with a mystery illness for over a year that no doctor has been able to help so far. Every medication makes me worse and I often feel so weak and have so much pain I cannot get out of bed. Spiralina has been a true medicine for me. I take it in the morning with water and do some yoga and have energy that I would not otherwise have. I am grateful to have found this miracle food.

  13. jezzica Avatar

    Can people recieving radiation for cancere take this or does it effect the results??

  14. April Tootle Avatar
    April Tootle

    I started taking 6 tabs 500 mg spirulina 2 mornings ago. First day I felt dizzy & nauseated & that night, my insomnia was worse than usual. 2nd day I was completely drained & exhausted & tummy a little upset & appetite not good & insomnia worse again. This am still really exhausted. I thought maybe I’m feeling this way because I’m detoxing, I also was concerned maybe my dosage was wrong. I read something suggesting I wasn’t taking enough & that’s why I’m so drained, then another suggested I’m taking too much & that’s the reason for insomnia even though I take it in the morning. I’m a very tiny woman, so I don’t know if that has anything to do with it. Do you have any tips or suggestions? Thank you for your wonderful site!

    1. Wellness Mama Avatar
      Wellness Mama

      It could be either one, but I’d back down on the dose and work up slowly to see if that helps…

    2. Steve Avatar

      Did you stop feeling this? I took only 1 today for the first time and a couple of hours later I feel kinda dizzy…

  15. Hanna Avatar

    i add my daily Spirulina to a cup of my favorite smoothie, but i make sure that it doesn`t containt any tropic fruit, cus i heard it would make the effect weaker..

  16. Danyell Warner Avatar
    Danyell Warner

    I have spirulina in my fruit and veggie smoothie every morning. The entire office got the flu this year, except 5 people and myself. My hair and nails are doing better than ever too. I don’t feel tiered during the day hardly at all anymore. I’ve been taking spirulina powder daily for about 2 months now, and it has been amazing! I recommend it to everyone. I use Nutrex, Pure Hawaiian Spirulina Pacifica.

  17. Lindsey Avatar

    I put spirulina in my fresh juices. The taste is something to get used to, but it has great health benefits! I have had an issue with my acne since I moved to the UK and taking spirulina has totally cleared it up. I am JUMPING with joy.

  18. Michelle Connelly Avatar
    Michelle Connelly

    I dont make smoothies, so the BEST way for me to take spirulina (in my humble opinion) is mixed with a 1/4-1/2 cup apple cider. It’s amazing, no weird pond scummy taste!

  19. Mo Avatar

    i have been drinking a teaspoon of spirulina in hot vegie broth daily for a few years. I like the taste that way. I had it in a restaurant that way once, and thus the idea. I do wonder how one can really find out which spirulina products are safe to use, and which ones do make it in a controlled and tested environment which makes sure it is free from contaminants which can be harmful to the liver. A list of safe and tested products would be nice to have. Any ideas?

  20. Don Avatar

    A source recommended I get this for my son’s ADHD and to replace the veggies he’s not getting everyday. I was suffering from an allergic reaction at the time and decided to drink it myself. I mixed it with a banana, mango and apple juice. After blending, It taste great! My son also enjoyed it as well. The swelling from my reaction started to subside and I saw results hours later. It’s best if you pick the fruits and veggies you like best to blend with. The taste and smell is not appealing but I will stick with it because our bodies need this boost!

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