Health Benefits of Spirulina

Often referred to as a superfood, spirulina is a form of blue-green algae that is rich in nutrients.

In fact, the World Health Organisation declared spirulina to be a superfood in 2019. A review found that spirulina is rich in several necessary vitamins and nutrients, including vitamins B1 to B3, copper, iron, potassium, and calcium.

Because it is so high in protein, iron, calcium, and vitamins A, B, E, and K, this plant has earned the title of superfood. Additionally, magnesium and mineral salts are present.

Along with being a potent antioxidant, it has a high protein level even in modest amounts. Given all of these, spirulina’s nutritional benefits are undeniable.

In Mexico and several African nations, it has been consumed as food for many years. Since the 1970s, it has also been available in the United States as a supplement.

Spirulina is a popular ingredient in smoothies nowadays as well as other familiar snacks like popcorn and energy bars. It can be found as a capsule, tablet, or powder.

Spirulina’s Health Benefits:

Health Benefits for Healthy Eyes

The antioxidant beta carotene is found in spirulina. Vitamin A, which is essential for maintaining eye health, is created by the body from beta-carotene.

• In a study that was published in 2019, researchers fed mice either a conventional diet or one that contained 20% spirulina for 4 weeks. The mice were then allowed to spend some time in the dark before being exposed to white light for an hour.

The retina and photoreceptors in the eyes of the spirulina-eating mice were better protected and suffered less harm. Although additional research is required, this implies that spirulina may assist in safeguarding human eye health.

Health Benefits for a Healthy Heart

A 2018 study published in the journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy — found that spirulina supplements can help reduce total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides levels considerably.

• Participants in this study took in 1 to 19 grammes of spirulina each day for two to 48 weeks, and after that, researchers came to the conclusion that spirulina has a “favourable effect” on certain cardiac measurements.

Health Benefits for a Healthy Gut

Despite its paucity, research on the benefits of spirulina for gut health is encouraging.

A 2017 study on elderly mice revealed it supported the maintenance of gut function with ageing and may support the maintenance of a “healthy gastrointestinal microbial community” as well.

Health Benefits for Oral Hygiene

Spirulina has demonstrated potential in the treatment and prevention of gum disease and other issues relating to oral health.

• Spirulina gel was applied to 33 of the 64 gum disease locations that scientists treated in 2013 with scaling and root planing. Pocket depth had improved across the board after 120 days, but those receiving spirulina treatment fared the best.

Health Benefits for Weight Management

BMI, body fat, waist circumference, appetite, and blood lipid levels
Spirulina’s components may help to reduce the amount of fat absorbed by the small intestine as one explanation.

It would be necessary to conduct larger clinical trials and additional research to confirm these health benefits.

Health Benefits for Cholesterol Management

By reducing dangerous LDL cholesterol levels while elevating beneficial HDL cholesterol levels, spirulina prevents cardiovascular disease. More studies show that spirulina supplements can significantly lower plasma levels of total cholesterol, LDL cholesterol, and triglycerides while raising HDL (good) cholesterol.

Health Benefits for Reducing Blood Pressure

Nearly half of adult Americans have hypertension, which raises their risk of developing heart disease and stroke. Spirulina has been shown to reduce blood pressure, and current research calls it a “promising non-pharmacological approach” to treating hypertension.

Health Benefits for Muscle Strength

Spirulina can improve muscular strength, stamina, and performance in terms of the health advantages of exercise and fitness. In one study, males who took a 6-gram spirulina supplement daily for four weeks experienced less exhaustion when exercising for longer lengths of time than those who didn’t.

Health Benefits for reducing the risk of Anaemia

Extreme weariness is a symptom of anaemia, a deficiency of healthy red blood cells. In some instances, anaemia has been proven to be combated by spirulina. For instance, spirulina supplements were discovered to boost the haemoglobin content of red blood cells.

Health Benefits for anti-cancer qualities

Some medical professionals have investigated the potential anti-cancer properties of spirulina. “Phycocyanin”, which is spirulina’s active component and has potent antioxidant and anti-inflammatory properties, makes it a healthy food that can help prevent cancer and other diseases.

Health Benefits for Controling Diabetes

It has been demonstrated that spirulina provides advantages in the management and prevention of diabetes. A review research published in 2018 discovered that taking spirulina supplements significantly reduced people’s fasting blood glucose levels. It has about 4 grammes of protein per tablespoon, which is beneficial for regulating blood sugar and managing diabetes.

How to Consume-

With multiple health benefits and no known adverse effects, spirulina is a natural food that is safe to consume. Vegetarian and vegan diets can both benefit from spirulina.

According to scientific research and data from long-term use, a daily intake of 1–5 grammes is associated with considerable health advantages.

Some people use up to 10 grammes each dose, three times a day. Spirulina pills or capsules are popular forms of administration.

• Between meals, Spirulina Crunchy is a tasty snack to have. You can also season food, bread, fruits, and salads with it.
• Powdered Spirulina can be added to foods or fruit or vegetable juices to increase nutritional value. It tastes good in soups, salads, spaghetti, toast, or when combined with yoghurt.
• When using Spirulina during or in between meals, Spirulina capsules and tablets are convenient. Cellulose is the main component of capsules. They don’t use gelatine and are entirely vegetarian.

Things to Remember Before You Consume Spirulina-

• Spirulina should not be microwaved, boiled, or cooked since these methods will alter the nutrients in the algae.
• To reap the benefits of the nutrients, only consume freshly cooked spirulina-containing foods and beverages.
• Always keep spirulina-containing foods and beverages cold.
• Spirulina can also be used to make ice cream, as well as frozen drinks and meals. Nutrients are not impacted by freezing.
• Immediately consume the beverage or food after it has defrosted.
• Never refreeze.
• Vitamin C will aid in the absorption of minerals like iron even if spirulina does not contain it. So, it is advised to mix spirulina with vitamin C, such as fresh lemon or orange juice.
• For optimal results, consume spirulina every day.

Consume the powder when mixing it with water or vitamin C-rich fruit juice.

Precautions to consider-

But avoid drinking your spirulina with tea or coffee, as this will only reduce the absorption of iron.

When consuming spirulina for the first time, it is best to start with lower doses to give your body time to adjust before gradually increasing them. Up until you reach 4g, start with 1g per day and gradually increase.

In fact, a too-high dose initially may cause a laxative or mildly uncomfortable stomach discomfort due to the cleansing effects.

You may also add spirulina to salads, yoghurt, or spaghetti, for example, but be careful not to heat it because that will destroy its nutritional value!

It is suggested that the 500mg-dosage pills be taken six times a day for a total of 3g of dosage. Simply begin with 2 tablets daily and progressively increase the amounts.

Precautions to consider-

In order to ensure that spirulina is effective, it is typically given in many doses at meals, namely 20 to 30 minutes prior to each meal.

It may be too stimulating for some people to take it in the evening.

It is best to avoid eating it in this situation after 4 o’clock in the afternoon.

Spirulina for bodybuilding dosage

During intense training sessions and tournaments, sportspeople can increase their doses up to 10g (Note: One can consume such amounts but for brief periods of time).

The progressive dosage rule (1g daily, then gradually increase) is applicable to athletes as well.

When things are normal, it is advised to have 3 to 5g of spirulina, ideally in the morning for breakfast and lunch.

• You can combine it with cottage cheese, orange juice, or your protein shaker if you take it as a powder.

Precautions to consider-

Be aware that adding a little spirulina to your post-workout shaker (immediately following exercise) increases its efficacy and absorption.

Potential Side-Effects or Precautions to consider-

You should only take dietary supplements under the guidance of an experienced healthcare practitioner due to the risk of adverse effects and drug interactions.

Despite being used in large dosages, spirulina seems safe. It might, however, be tainted with additional poisonous compounds. It’s crucial to get a reputed brand of spirulina.

• Before taking spirulina, let your doctor know if you’re expecting or nursing.
• Spirulina should not be consumed by people who have the metabolic disorder phenylketonuria (PKU). The rare disorder prevents those affected from processing the amino acid phenylalanine. All of the amino acids are abundant in spirulina, including phenylalanine.
• Avoid spirulina if you have an autoimmune condition like lupus, rheumatoid arthritis, or multiple sclerosis. It might boost your immune system, theoretically.

Disclaimer:

Note that this material is prepared from the standpoint of health and lifestyle. It is not intended to replace any medical advice; rather, it is for general information only. For suitable medical advice, kindly see your doctor.