5 Spirulina Benefits That Will Have You Adding this Superfood to Your Protein Shake

Strength athletes know that what they put into their bodies is just as important as the work they do at the gym. When choosing supplements to improve performance or overall health, some people prefer natural ingredients. If you’ve ever wondered why your favorite juice bar sells blue smoothies, they may contain spirulina — a natural blue-green algae from the sea. 

Spirulina platensis, also known as arthrospira, is rich in antioxidants that may have multiple health benefits. Spirulina has been used for centuries as a health remedy, dating back to the Aztecs. Nowadays, it’s often advertised as a “superfood” in powder form as a popular dietary supplement for its anti-inflammatory properties. 

Here is everything you need to know about the eye-catching, blue-green smoothie ingredient: spirulina. We’ll examine the research behind its safety, how it can potentially benefit your exercise performance and overall health, how and when to take it, and what side effects to watch out for.

• What Is Spirulina?
• Is Spirulina Safe?
• Benefits of Spirulina
• How to Take Spirulina
• Frequently Asked Questions

What Is Spirulina?

Spirulina platensis, scientifically known as arthrospira, is a type of blue-green algae — or cyanobacteria. It is a microalgae found worldwide in fresh and salt water. Spirulina refers to the dried part of the algae. Humans have consumed spirulina for health benefits since at least the 14th century, with documented uses by Aztec communities. Later, NASA introduced spirulina as a dietary supplement for astronauts to stay nourished in space. (1)(2)

[Read More: 12 Best Greens Powder, RDN-Approved]

Spirulina is a plant-based protein source rich in antioxidants, vitamins, and minerals. Cyanobacteria, including spirulina, are known to help regulate the functioning of multiple systems in your body, including your nervous, cardiovascular, respiratory, and immune systems. (3)

Phycocyanin

The blue-green color of spirulina comes from one of its main components, called c-phycocyanin. Phycocyanin is an antioxidant that may be responsible for the majority of the health benefits of spirulina. As an antioxidant, phycocyanin fights free radicals and reduces oxidative stress, which can benefit your overall health. (4)

By fighting free radicals, phycocyanin may lower lipid concentrations, helping regulate your cholesterol, blood sugar, and blood pressure. Regulating these health markers may help prevent heart disease. (5)

[Read More: Best Greens Powders]

Phycocyanin has anti-inflammatory properties as well. It is also frequently claimed to have anti-cancer properties. However, the anti-cancer properties may come from beta-carotene, another antioxidant. Still, research notes no direct link between beta-carotene and fighting cancer. Cancer can have multiple causes. (1)

Nutrition Facts

Spirulina is a good vegan protein source. It’s a complete protein containing all the essential amino acids your body needs to build muscle. Though you’d need to eat plenty to reach your protein intake goal, its nutrient makeup includes 70 percent protein. (1)

A one-teaspoon (or seven-gram) serving of spirulina powder contains 4.02 grams of protein, 1.67 grams of carbohydrates, and 0.5 grams of fat, including omega-6 and omega-3 fatty acids. (6)

[Read More: 8 Scientifically Backed Benefits of Greens Powder for Strength Athletes]

Spirulina also contains high levels of B vitamins (thiamine, riboflavin, and niacin), beta-carotene, copper, and iron. It also has some essential minerals, including magnesium and potassium. (1)

Is Spirulina Safe?

Although the U.S. Food and Drug Administration (FDA) doesn’t regulate dietary supplements, the FDA lists spirulina in their “generally regarded as safe” (GRAS) category. In drink and powder form, spirulina supplements have been found to be safe by 10 years of toxicological research. (1)

However, it is still important to consult a nutritionist or registered dietitian for medical advice before trying a new supplement. 

[Read More: So…Do Greens Powders Actually Work? Here’s What the Science Says]

Spirulina supplements may not be recommended for people with certain health conditions or taking certain medications. People with phenylketonuria (PKU) cannot metabolize the amino acid phenylalanine in spirulina and should avoid it. It may also be harmful to people with autoimmune disorders and can interact with the medication prednisone. (3)

More research is needed to determine if spirulina supplements are safe for people who are pregnant or breastfeeding. (7)

Benefits of Spirulina

Research indicates that spirulina has antioxidant and anti-inflammatory properties. Reducing inflammation and oxidative stress are the keys to further potential benefits. Spirulina may boost your immune system, regulate cholesterol and blood pressure, and help prevent cardiovascular diseases. Let’s dive into the science. (2)

Antioxidant and Anti-Inflammatory Properties

Oxidative stress and chronic inflammation are two leading causes of multiple diseases, including atherosclerosis, hypertension, heart disease, heart failure, cancer, type 2 diabetes, kidney disease, non-alcoholic fatty liver disease, and other metabolic and autoimmune disorders. (8)

Research suggests the antioxidant and anti-inflammatory properties of spirulina and other microalgae can help fight and prevent these diseases. (9)

Here’s how it works: free radicals refer to unstable molecules missing electrons. They latch onto your other cells to “steal” their electrons. This process, called lipid peroxidation, can lead to cell damage. Antioxidants, activated by spirulina, give electrons to free radicals to become stable molecules. This process can repair damaged DNA and improve cellular health. (10)

[Read More: Athletic Greens Releases New Line of Supplements for Inflammation and Muscle]

Theoretically, spirulina can repair DNA by hunting down free radicals and preventing lipid peroxidation. It can also reduce inflammation by stopping the production of inflammatory cytokines — which affect your blood cells. (2)(9)

A meta-analysis of clinical studies suggests that spirulina supplements’ antioxidant and anti-inflammatory properties help prevent and treat cardiovascular and metabolic diseases by lowering lipid, blood sugar, and blood pressure markers. (5)

May Improve Exercise Performance

Exercise also causes oxidative stress, though it is temporary and different from the “bad” oxidative stress that can lead to chronic inflammation and health issues. The antioxidant and anti-inflammatory properties of spirulina may kick in to impact exercise performance. 

Some clinical trials suggest phycocyanin and beta-carotene in spirulina help prevent skeletal muscle damage after exercise and increase an anti-inflammatory response. (9)

A study was done on nine cis male runners. For four weeks, one group took a spirulina supplement, and the other took a placebo. Both groups ran for two hours on a treadmill at 70 to 75 percent of their VO2 max, then at 95 percent of their VO2 max to exhaustion. (11)

The spirulina group had a longer time before exhaustion and higher fat oxidation than the placebo group. The study concluded that spirulina supplementation may indeed improve exercise performance. (11)

[Read More: The 11 Best Supplements for Runners]

Other studies also found that spirulina (and chlorella — another type of algae) could increase oxygen uptake and time to exhaustion during exercise. Theoretically, the antioxidant properties fighting oxidative stress during exercise allow you to exercise longer before fatiguing. (12)

Earlier research stated that spirulina could also increase strength and force when paired with a resistance training program due to its high protein content. However, it’s more likely just one source of protein in your diet that contributes to strength gains during training. (12)

Spirulina may also help improve vasodilation, or relaxing blood vessels, which improves blood flow. In studies on rats, phycocyanin increased nitric oxide availability. More research is needed in humans. (12)(13)

May Help Lower Blood Pressure

If spirulina increases nitric oxide, that may explain why it can help lower blood pressure. Many studies suggest that consuming foods or supplements that stimulate nitric oxide production helps lower blood pressure in people with hypertension (high blood pressure). (14)(15)

A three-month study was done on 40 people with high blood pressure. One group took two grams of spirulina supplements per day, and the other took a placebo. The spirulina group had significantly reduced diastolic and systolic blood pressure. (16)

A meta-analysis of studies on people with hypertension taking one to eight grams of spirulina per day showed that it might help lower blood pressure. Researchers state that more extensive studies are needed. While spirulina may play a role in helping to lower high blood pressure, it is not the sole recommended treatment. (17)

May Help Manage Cholesterol Levels

Spirulina may help manage healthy cholesterol levels, in addition to eating an overall healthy diet and exercising regularly. You have probably heard that you want to avoid “high cholesterol,” but the type of total cholesterol also matters. 

You have “bad” cholesterol, or low-density lipoprotein (LDL) cholesterol, and “good” cholesterol, high-density lipoprotein (HDL) cholesterol. High levels of LDL cholesterol can thicken your arteries and increase your risk of atherosclerosis. HDL cholesterol helps move LDL away from your heart to protect your health.

A clinical trial meta-analysis investigated spirulina supplements’ impact on lipid concentrations. With supplementation, total cholesterol, LDL, and triglycerides (fats that can build up in your blood) decreased. HDL levels increased. (18)

Another meta-analysis was done on people with metabolic syndromes taking spirulina supplements. It also found that total cholesterol and LDL decreased while HDL increased. Insulin and blood sugar levels also improved. (19)

May Boost Immune System

Antioxidant and anti-inflammatory properties can help boost the immune system. 

A 12-week study was done on 40 cis men and women over age 50 with a history of anemia. They took a spirulina supplement daily. They had their blood cells counted at the beginning of the study, after six weeks, and after 12 weeks to measure their immune function. They all had increased white blood cell count, indicating their immune systems improved. Women benefited more than men. (20)

[Read More: Greens Powders Vs. Multivitamins — Which Supplement Should You Take?]

Another study was done on 39 cis male college soccer players and their immune systems. For eight weeks during intense training, one group took a spirulina supplement, and the other took a placebo. The study states that intense, long-duration training can reduce white blood cells, lowering immunity. The spirulina group did not lose as many white blood cells as the placebo group. The study concludes that spirulina may help strengthen the athlete’s immune system. (21) 

How to Take Spirulina

If you’d like to try spirulina — as with any supplement — consult with a healthcare provider first.

Dosage

There is no standard dosage. For best results, follow the recommended dosage on your spirulina supplement. Aim to choose a product that has been tested and certified to be free of contaminants.

For exercise performance, research has shown ranges of 1.5 to 7.5 grams of spirulina per day for seven to 60 days to be effective. (12)

For people with metabolic syndromes, research shows a range of dosage from one to 19 grams of spirulina per day for two to six months has been effective. (22)

Timing

You can take spirulina at any time of day. If you want to see if spirulina can increase nitric oxide and affect your exercise performance, it should be safe to pop it into your pre-workout.

Side Effects to Watch Out For

Although spirulina is considered safe, it could trigger the following side effects. (7)

• Allergic reactions
• Sneezing
• Nausea
• Vomiting
• Dizziness
• Headache
• Sweating

Algae Up

Found frequently in health stores, spirulina comes from the ocean. It’s a blue-green algae rich in antioxidants, vitamins, and minerals. It’s also a source of plant-based protein. Spirulina has anti-inflammatory properties that may help protect your heart health by regulating cholesterol and blood pressure.

There is limited research on the benefits of spirulina in exercise performance, but it may help improve endurance and boost your immune system during intense training. Spirulina is generally considered safe, so if you want to increase your antioxidant intake and see if it helps you train a little longer, you may want to try it out. 

FAQs

Here are some common questions on the blue-green spirulina.

References

1. Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos DA. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med. 2011;2011:531053. 
2. Ku CS, Yang Y, Park Y, Lee J. Health benefits of blue-green algae: prevention of cardiovascular disease and nonalcoholic fatty liver disease. J Med Food. 2013 Feb;16(2):103-11. 
3. Mukhopadhyay CD. Engineering Spirulina for Enhanced Medicinal Application. Algal Biorefinery: An Integrated Approach. 2015 Jul 23:235–52. 
4. Grover P, Bhatnagar A, Kumari N, Narayan Bhatt A, Kumar Nishad D, Purkayastha J. C-Phycocyanin-a novel protein from Spirulina platensis- In vivo toxicity, antioxidant and immunomodulatory studies. Saudi J Biol Sci. 2021 Mar;28(3):1853-1859.
5. Huang H, Liao D, Pu R, Cui Y. Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure. Diabetes Metab Syndr Obes. 2018 Nov 14;11:729-742. 
6. Seaweed, spirulina, dried. FoodData Central. U.S. Department of Agriculture. 
7. National Institutes of Health. Blue-Green Algae: MedlinePlus Supplements. National Library of Medicine. 
8. Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, Ferrucci L, Gilroy DW, Fasano A, Miller GW, Miller AH, Mantovani A, Weyand CM, Barzilai N, Goronzy JJ, Rando TA, Effros RB, Lucia A, Kleinstreuer N, Slavich GM. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019 Dec;25(12):1822-1832.
9. Wu Q, Liu L, Miron A, Klímová B, Wan D, Kuča K. The antioxidant, immunomodulatory, and anti-inflammatory activities of Spirulina: an overview. Arch Toxicol. 2016 Aug;90(8):1817-40. doi: 10.1007/s00204-016-1744-5. Epub 2016 Jun 3. 
10. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. 
11. Kalafati M, Jamurtas AZ, Nikolaidis MG, Paschalis V, Theodorou AA, Sakellariou GK, Koutedakis Y, Kouretas D. Ergogenic and antioxidant effects of spirulina supplementation in humans. Med Sci Sports Exerc. 2010 Jan;42(1):142-51.
12. Gurney T, Spendiff O. Algae Supplementation for Exercise Performance: Current Perspectives and Future Directions for Spirulina and Chlorella. Front Nutr. 2022 Mar 7;9:865741. doi: 10.3389/fnut.2022.865741.
13. Juárez-Oropeza MA, Mascher D, Torres-Durán PV, Farias JM, Paredes-Carbajal MC. Effects of dietary Spirulina on vascular reactivity. J Med Food. 2009 Feb;12(1):15-20. 
14. Houston M, Hays L. Acute effects of an oral nitric oxide supplement on blood pressure, endothelial function, and vascular compliance in hypertensive patients. J Clin Hypertens (Greenwich). 2014 Jul;16(7):524-9. 
15. Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015 Feb;65(2):320-7. 
16. Miczke A, Szulińska M, Hansdorfer-Korzon R, Kręgielska-Narożna M, Suliburska J, Walkowiak J, Bogdański P. Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trial. Eur Rev Med Pharmacol Sci. 2016;20(1):150-6. 
17. Machowiec, P., Ręka, G., Maksymowicz, M., & Smoleń, A. (2021). Effect of Spirulina Supplementation on Systolic and Diastolic Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(9), 3054. 
18. Serban MC, Sahebkar A, Dragan S, Stoichescu-Hogea G, Ursoniu S, Andrica F, Banach M. A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations. Clin Nutr. 2016 Aug;35(4):842-51.
19. Hamedifard, Z., Milajerdi, A., Reiner, Ž., Taghizadeh, M., Kolahdooz, F., & Asemi, Z. (2019). The effects of spirulina on glycemic control and serum lipoproteins in patients with metabolic syndrome and related disorders: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 33(10), 2609-2621.
20. Selmi C, Leung PS, Fischer L, German B, Yang CY, Kenny TP, Cysewski GR, Gershwin ME. The effects of Spirulina on anemia and immune function in senior citizens. Cell Mol Immunol. 2011 May;8(3):248-54. 
21. Zhang Y, Zhang Y, Wu W, Xu Y, Li X, Qiu Q, Chen H. Effects on Spirulina Supplementation on Immune Cells’ Parameters of Elite College Athletes. Nutrients. 2022 Oct 17;14(20):4346. 
22. Yousefi, R., Saidpour, A., & Mottaghi, A. (2019). The effects of Spirulina supplementation on metabolic syndrome components, its liver manifestation and related inflammatory markers: A systematic review. Complementary Therapies in Medicine, 42, 137-144.

Featured Image: pilipphoto / Shutterstock