What Is Spirulina and Why Is It Considered a Superfood?
Spirulina (Arthrospira platensis) is a microscopic member of the blue-green algae family that grows naturally in alkaline freshwater lakes in tropical climates. It is one of the world's oldest living organisms — spirulina has been on Earth for over 3.5 billion years, and according to some theories, it was one of the first photosynthesising organisms that created the oxygen-rich atmosphere surrounding us.
The Aztecs harvested spirulina from Lake Texcoco surrounding Tenochtitlan and called it "tecuitlatl" — it was their primary energy source. Central African tribes near Lake Chad have also used spirulina for centuries.
Today, spirulina is cultivated under controlled conditions worldwide and is available as powder, tablets, and capsules.
Spirulina nutritional profile (10g or 1 tablespoon):
- Protein: 5.7g (57% by weight — more than any other food!)
- Iron: 2.8mg (20% of daily needs)
- Vitamin B12: 0.3mcg (note: bioavailability is debatable)
- B1 (thiamine): 0.24mg (22% daily)
- B2 (riboflavin): 0.34mg (28% daily)
- B3 (niacin): 1.28mg (8% daily)
- Copper: 0.6mg (47% daily)
- Manganese: 0.19mg (8% daily)
- Magnesium: 19.5mg
- Potassium: 136mg
- Phycocyanin: ~1g (pigment unique to spirulina)
- Beta-carotene: 342mcg
- GLA (gamma-linolenic acid): ~100mg
Browse our spirulina product selection.
Does Spirulina Really Improve Athletic Performance?
Spirulina is increasingly popular among athletes, and for good reason — studies show multiple mechanisms through which it supports training.
Endurance and VO2 max:
Kalafati et al. (2010):
Double-blind placebo-controlled study with 9 moderately trained men. 6g spirulina daily for 4 weeks. Results:
- Time to exhaustion on treadmill extended by 16%
- Fat oxidation during exercise increased by 10.9%
- Carbohydrate oxidation decreased by 10.3%
- Glutathione (body's primary antioxidant) increased significantly
Lu et al. (2006):
16 students, 3 weeks of 7.5g spirulina daily. Results:
- Time to fatigue extended significantly
- Post-exercise oxidative stress decreased
- Subjective fatigue feeling was lower
Muscle strength and recovery:
A 2020 study on training young men showed that 6g spirulina daily for 3 weeks:
- Improved isometric strength
- Reduced muscle damage markers (CK, LDH) after training
- Accelerated recovery after intense training
Why does spirulina work for athletes?
1. Phycocyanin — a blue pigment unique to spirulina that is a powerful antioxidant and anti-inflammatory agent. Reduces exercise-induced oxidative stress.
2. High protein content — 57% protein containing all essential amino acids (though not in optimal ratios)
3. GLA (gamma-linolenic acid) — an anti-inflammatory omega-6 fatty acid supporting recovery
4. Iron and B vitamins — support oxygen transport and energy production
What Health Benefits Has Science Confirmed?
Spirulina's health benefits extend well beyond athletic performance.
Cholesterol and cardiovascular health:
A 2016 meta-analysis (Serban et al., 2016) of 12 clinical studies (807 participants) showed:
- Total cholesterol dropped by an average of 46.4 mg/dL
- LDL dropped by 41.3 mg/dL
- Triglycerides dropped by 44.2 mg/dL
- HDL increased by 6.1 mg/dL
- These results are clinically very significant and comparable to some statins!
Blood sugar regulation:
Multiple studies have shown that 2-8g of spirulina daily reduces fasting blood sugar and HbA1c in type 2 diabetes patients. A 2017 meta-analysis confirmed a statistically significant glucose level reduction (Mazokopakis et al., 2014).
Blood pressure reduction:
A 2016 meta-analysis of 5 studies showed:
- Systolic blood pressure decreased by an average of 3.5 mmHg
- Diastolic blood pressure decreased by 2.0 mmHg
- Effect was greater at higher doses (>2g daily)
Allergy symptom reduction:
A 2008 study (Cingi et al., 2008) with 150 allergic rhinitis patients showed that 2g spirulina daily significantly reduced:
- Nasal inflammation and sneezing
- Nasal congestion
- Itching
- Results were better than the placebo group and comparable to some antihistamines
Heavy metal binding:
Studies from Bangladesh (where arsenic in drinking water is a serious problem) showed that spirulina combined with zinc reduced arsenic levels in the body by 47%. This suggests spirulina's ability to bind and help remove heavy metals.
How Should You Properly Dose and Use Spirulina?
Recommended doses by goal:
| Goal | Dose | Duration |
|---|---|---|
| General health | 1-3g | Ongoing |
| Athletic performance | 4-8g | Ongoing |
| Cholesterol | 2-8g | 2-3 months for evaluation |
| Allergies | 2g | Seasonally |
| Antioxidant protection | 3-5g | Ongoing |
| Heavy metal binding | 5g (+ zinc 30mg) | 3-6 months |
Forms:
Powder:
- Most versatile — add to smoothies, juice, yoghurt
- Taste is distinctive ("ocean-like") — some adapt, some don't
- Most affordable per gram
Tablets/capsules:
- Most convenient — no taste issue
- Suitable for travel and office
- Slightly more expensive per gram
Usage tips:
1. Start small: 1g daily in the first week, increase gradually
2. Timing: Morning or before training — energising effect
3. Don't heat: Heat destroys phycocyanin and some vitamins
4. With vitamin C: Improves iron absorption from spirulina. Vitamin C products
5. Water: Drink plenty of water alongside spirulina
Is Spirulina Safe and What Should You Watch Out For?
General safety:
Spirulina is generally very safe — humans have consumed it for thousands of years and clinical studies confirm its safety at doses up to 19g daily.
Primary risk factor — contamination:
Spirulina's greatest danger doesn't come from spirulina itself but from the quality of its cultivation and processing:
Potential contaminants:
- Microcystins — toxic compounds from other blue-green algae species that can enter spirulina if growing conditions are contaminated
- Heavy metals — lead, arsenic, mercury — depends on growing environment
- Bacteria — from unhygienic production conditions
How to choose safe spirulina:
1. Buy only from reputable manufacturers
2. Look for third-party testing certification
3. Prefer organically cultivated
4. Avoid very cheap products (especially of Chinese origin, where quality control varies)
5. Controlled environments (closed systems > open ponds)
Side effects:
- Digestive issues (especially when starting — begin with a small dose)
- Headache (rare, drink more water)
- Green-coloured stool (normal — chlorophyll)
- Allergies (very rare)
Who should be cautious:
- Phenylketonuria (PKU) patients — spirulina contains phenylalanine
- Autoimmune diseases — spirulina stimulates the immune system
- Those taking blood thinners — consult your doctor
- Pregnant and breastfeeding women — limited safety data
How Does Spirulina Compare to Other Superfoods?
Spirulina vs chlorella:
| Property | Spirulina | Chlorella |
|---|---|---|
| Type | Blue-green algae (prokaryote) | Green algae (eukaryote) |
| Protein content | 57% | 50-60% |
| Phycocyanin | Yes (unique) | No |
| Chlorophyll | Moderate | Very high |
| Iron content | High | High |
| B12 | Contains (debatable bioavailability) | Contains (debatable bioavailability) |
| Cell wall | No (good digestibility) | Yes (must be cracked) |
| Primary use | Energy, performance, nutrient supplementation | Chlorophyll, metabolic support, heavy metals |
Both are excellent choices — spirulina is better for energy and performance, chlorella for heavy metal binding.
Spirulina vs regular protein powder:
While spirulina contains 57% protein, it's not a practical protein powder replacement — 10g of spirulina provides only 5.7g protein, while one scoop of whey provides 25g. Spirulina's advantage is micronutrient richness, not purely protein.
Combinations with other supplements:
- Iron — spirulina contains iron, but additional iron may be needed for some (especially women)
- B vitamins — spirulina contains B1, B2, B3, but B12 bioavailability is debatable — add B12 separately
- Omega-3 — spirulina's GLA (omega-6) complements omega-3 fatty acids
- Magnesium — spirulina contains some, but a supplement is needed for therapeutic doses
Summary
Spirulina is truly one of the most nutrient-dense supplements in the world — its unique composition (high protein, phycocyanin, vitamins, minerals) makes it a versatile health supporter.
Key points:
- 57% protein — more than any other food
- Phycocyanin — unique antioxidant that improves athletic performance
- Proven benefits for cholesterol, blood sugar, and blood pressure
- For athletes: 4-8g daily improves endurance and recovery
- Start with 1g and increase gradually
- Quality is critically important — buy only from reputable manufacturers
- Generally very safe, but caution with autoimmune diseases and PKU
Browse our spirulina selection to find a quality product.
References
1. Kalafati M, Jamurtas AZ, Nikolaidis MG, Paschalis V, Theodorou AA, Sakellariou GK, Koutedakis Y, Kouretas D. (2010). Ergogenic and antioxidant effects of spirulina supplementation in humans. Medicine and Science in Sports and Exercise, 42(1), 142-151.
2. Lu HK, Hsieh CC, Hsu JJ, Yang YK, Chou HN. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. European Journal of Applied Physiology, 98(2), 220-226.
3. Serban MC, Sahebkar A, Dragan S, Stoichescu-Hogea G, Ursoniu S, Andrica F, Banach M. (2016). A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations. Clinical Nutrition, 35(4), 842-851.
4. Cingi C, Conk-Dalay M, Cakli H, Bal C. (2008). The effects of spirulina on allergic rhinitis. European Archives of Oto-Rhino-Laryngology, 265(10), 1219-1223.
5. Mazokopakis EE, Papadomanolaki MG, Fousteris AA, Kotsiris DA, Lampadakis IM, Ganotakis ES. (2014). The effects of spirulina (Arthrospira platensis) supplementation on glycaemic control: a systematic review. Journal of the Science of Food and Agriculture, 94(3), 395-400.
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