Spirulina is a type of blue-green alga whose shape resembles that of a spiral. Despite being very small it contains a series of nutrients – including B vitamins, beta-carotene and vitamin E -, antioxidants, minerals, chlorophyll and phycocyanobilin and is commonly used as source of vegan protein. It is one of the most nutritious foods on the planet, in fact it contains 60% of immediately absorbable proteins (beating red meat and soy).
Until now, not many studies have explored the health benefits of spirulina.
However, those currently available suggest that it holds promise for a number of ailments or deficiencies.
For example, according to a study published in the Annals of Nutrition and Metabolism it could be a valuable aid for lipid disorders such as cholesterol or high triglycerides. After administering the spirulina supplement or a placebo to healthy and elderly adults, it was noted that those who had taken the first for four months had significantly lower values of these parameters.
According to an analysis published in 2009, spirulina has also shown promise in the treatment of allergic rhinitis and symptoms deriving from some allergies, such as nasal discharge, sneezing, congestion and itching.
In a 2008 study that involved 37 people with diabetes type 2, the researchers also found that those who had followed a spirulina supplementation program for 12 weeks experienced significant lowering of blood fat levels. The benefits of spirulina also included a decrease in inflammation and, for some people, one decrease in blood pressure.
While, again on the subject of diabetes, another small study involved 15 people diagnosed with diabetes, but who did not use insulin. They were given 2 grams of spirulina per day in supplement form for two months. Without them having changed any other factor in their diet or lifestyle, at the end of the period, the participants saw one reduced blood sugar levels, cholesterol and triglycerides.
Finally, spirulina seems to offer some protection against oral cancer, judging the results of a small study of tobacco chewers with precancerous oral lesions. For 12 months, the participants in the analysis took either a daily dose of spirulina or a placebo. Eventually, the lesions disappeared in 20 of the 44 participants who consumed spirulina (compared with three of the 43 participants who were assigned to the placebo group).
Possible side effects
While no significant serious side effects associated with spirulina use have been reported to date, in some people it can cause headaches, allergic reactions, muscle pain, sweating, and insomnia. In particular, people with allergies to seafood, seaweed and other sea vegetables should avoid them.
Even those who suffer from thyroid, gout, kidney stones, phenylketonuria, or anyone who is pregnant or breastfeeding, should consult with their doctor before taking spirulina. Which should be done regardless to assess that this supplement does not interact with other drugs or is not suitable for your body.
It is also possible that spirulina grown in nature can absorb toxins from water, such as microcystins (known to cause severe liver damage), pollutants and heavy metals. This is why most of the spirulina sold is grown in the laboratory.
Dosage and preparation
There is not enough scientific data to provide a universally recommended dose of spirulina.
For example, in several studies related to the effects of spirulina on high cholesterol, doses of 1-8 grams per day have been used for four weeks to six months. To learn about its effects on hypertension, one study administered a dose of 4.5 grams per day for six weeks. Another study in patients with type 2 diabetes recommended 1 gram of spirulina twice a day for two months.
The most appropriate dose it can depend on factors such as age, gender and medical history and even in this case the doctor’s opinion is more than recommended instead of doing it yourself.
What to look for
Spirulina is often sold in powder form, but is also available in capsules, tablets and juices. The powder is sometimes added to smoothies. And it can prove to be a good supplement for too our four-legged friends, as it seems to stimulate their immune defenses.
Although there are a large number of blue-green algae species commonly referred to as “spirulina”, most spirulina supplements contain Aphanizomenon flos-aquae, Spirulina maxima, and / or Spirulina platensis.
As with all supplements, it is important examine the label to assess its exact composition, including the amount of active ingredients per dose and any other ingredients present.
Even when it comes to supplements, and not real drugs, caution and attention to what you buy and consume is never too much.
In the gallery above 10 spirulina supplements.
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